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Dash Diet Meal Plan (Breakfast, Lunch, Dinner, Snacks)

Dash Diet Meal Plan

dash diet meal plan
Dash Diet Meal Plan

Dash Diet Meal Plans for breakfast, lunch, dinner, and snacks are formulated here. You can add calories or lower your calorie intake by adding or removing the mid-day snacks. The meal plan for one whole week is just a sample. You can replace similar foods wherever you like.

The DASH Diet (Dietary Approach to Stop Hypertension) was developed to help in the treatment of high blood pressure. High blood pressure is a serious cause of heart disease, kidney failure, and stroke that’s why it must be prevented.

The Dash diet is based on three principles:

  • Cutting out daily sodium to less than 1500 mg per day
  • Limiting saturated and trans fat
  • Increasing the daily consumption of fruits, vegetables, and whole grains.

The DASH diet includes:

  • 6-8 servings of grains
  • 4-5 servings of fruits
  • 2-5 servings of vegetables
  • 2-3 low-fat dairy foods
  • 2-3 of meat and poultry, and
  • 4-5 servings of nuts and seeds.

DASH diet plan is normally a 2000-calorie plan but when weight loss is aimed, daily calories can be decreased too.

The ADA Diabetic Diet Recommendations
The ADA Diabetic Diet Recommendations

DASH Diet Meal Plan for Breakfast:

Breakfast is considered one of the three major meals of the day. Some people have the habit of skipping breakfast which is discouraged by most nutritionists and experts.

One should have about 300 to 500 calories in breakfast. Monday is the busiest day in most countries so, one should eat more calories on Monday compared to the rest of the days.

Here is a one-week breakfast menu:

Day

Breakfast

Total Calories

Monday Whole grain toast +

scrambled eggs and hash brown potatoes +

1 cup fat-free milk

400
Tuesday 1 cup fat-free yogurt +

2 large Crackers +

1 tbsp peanut butter

305
Wednesday 1 cup cooked oatmeal +

1 medium Pear

280
Thursday 1 cup bran flakes cereal +

2 Bananas

240
Friday Low-fat Granola bar +

2 Bananas +

1 cup of orange juice

310
Saturday Cheesy egg omelet +

whole wheat bread (2 slices) +

1 Apple

350
Sunday 1 cup sweet yogurt with strawberries +

2 boiled eggs +

1 Peach

390
breakfast for diabetics best and healthy options
breakfast for diabetics

Dash Diet Meal Plan for Lunch:

Lunch is another major meal of the day. People who are on a weight loss diet are usually advised to eat something during mid-day or at lunch.

Skipping lunch may not help you lose weight. It can be hazardous especially if you have diabetes as well. Skipping lunch can result in low blood glucose and affect your working capacity and thought process.

It is generally recommended to take about 500 to 700 calories at lunch. Here is a sample DASH Diet menu for lunch:

Day

Lunch

Total Calories

Monday Chicken Sandwich (2) (Skin-less chicken+

whole wheat bread+

lettuce, tomatoes, and onions +

cheese or low-fat mayo) +

1 cup of cantaloupe chunks

450
Tuesday Black bean corn soup +

cucumber and apple salad +

1 cup orange juice

380
Wednesday Tuna Spaghetti +

minted Potatoes + 

½ cup melon chunks

510
Thursday 2 oz Turkey Meat loaf +

1 small whole wheat roll +

1 medium peach

380
Friday Turkey Sandwich with Swiss cheese and lettuce leaves +

1 cup vegetable salad

460
Saturday Stuffed Chicken Breast with vegetable rice 450
Sunday Baked Red sauce chicken macaroni +

1 cup mint margarita

370
healthy lunch ideas for weight loss
Healthy Lunch Ideas

Dash Diet Meal Plan for Dinner:

Dinner is a very important meal of the day. Apart from its health benefits, it is important for social and family gatherings.

One should take about 500 to 700 calories in dinner. Here is a sample one-week DASH Diet meal plan:

Day

Dinner

Total Calories

Monday 2 oz Spicy Baked Fish +

Plain Rice (1 cup)

440
Tuesday Whole wheat Zucchini pasta with spinach and peas +

1 cup pomegranate juice

470
Wednesday Steamed Chicken +

Spanish rice +

½ cup apricots

420
Thursday 2 oz Ginger Seasme salad with whole wheat roll +

fresh spinach and mushroom

460
Friday Vegetable rice +

lentil kebabs (2) +

½ cup mixed bean salad

410
Saturday Cinnamon French Toast (2) +

Honey-glazed sweet potatoes

430
Sunday White bean stew +

whole wheat roll +

thyme roasted beets

450
Dinner ideas
Healthy dinner ideas

DASH Diet Meal Plan: 1 Week Menu Plan Summarized:

A 7-day DASH diet meal plan with 1500-1550 calories along with a careful focus on daily sodium levels ( less than 1500 mg).

DASH Diet is basically a low-sodium meal plan. So, apart from calorie counting, one should focus on lowering sodium intake too.

Here is a one-week DASH Diet meal plan:

Day

Breakfast

Snack

Lunch

Snack

Dinner

Total Calories

Total Sodium

Monday 1 cup bran flakes cereal +

2 Bananas

Calories: 240

½ cup nuts mixed with raisins

Calories: 180

Chicken Sandwich (2)

(Skin-less chicken +

whole wheat bread +

lettuce, tomatoes, and onions +

cheese or low-fat mayo) +

1 cup of cantaloupe chunks

Calories: 450

1 cup low-fat chocolate milk

Calories: 220

2 oz Spicy Baked Fish +

Plain Rice (1 cup)

Calories: 440

1530 kcal 1200 mg
Tuesday 1 cup fat-free yogurt +

2 large Crackers +

1 tbsp peanut butter

Calories: 305

1 cup roasted chickpeas

Calories: 160

Black bean corn soup + cucumber and apple salad +

1 cup orange juice

Calories: 380

½ cup raisins mixed with almonds

Calories: 240

Whole wheat Zucchini pasta with spinach and peas +

1 cup pomegranate juice

Calories: 470

1555 kcal 1230 mg
Wednesday 1 cup cooked oatmeal +

1 medium Pear

Calories: 280

 

1 cup fat-free yogurt

Calories: 120

Tuna Spaghetti +

minted Potatoes +

½ cup melon chunks

Calories: 510

1 cup popcorns (without salt)

Calories: 180

Steamed Chicken +

Spanish rice +

½ cup apricots

Calories: 420

 

1510 kcal 1245 mg
Thursday Whole grain toast +

scrambled eggs and hash brown potatoes +

1 cup fat-free milk

Calories: 400

¾ cup dried Figs

Calories: 120

2 oz Turkey Meat loaf +

1 small whole wheat roll +

1 medium peach

Calories: 380

Whole wheat crackers (3)

Calories: 180

2 oz Ginger Seasme salad with whole wheat roll +

fresh spinach and mushroom

Calories: 460

1500 kcal 1440 mg
Friday Low-fat Granola bar +

2 Bananas +

1 cup of orange juice

Calories: 310

½ cup roasted peanuts (without salt)

Calories: 120

Turkey Sandwich with Swiss cheese and lettuce leaves +

1 cup vegetable salad

Calories: 460

Low-fat chocolate cookies (2)

Calories: 220

Vegetable rice +

lentil kebabs (2) +

½ cup mixed bean salad

Calories: 410

1520 kcal 1450 mg
Saturday Cheesy egg omelet +

whole wheat bread (2 slices)+

1 Apple

Calories: 350

½ cup boiled sweet potatoes

Calories: 120

Stuffed Chicken Breast with vegetable rice

Calories:  450

1 cup black grapes

Calories: 150

Cinnamon French Toast (2) +

Honey-glazed sweet potatoes

Calories: 430

1500 kcal 1330mg
Sunday 1 cup sweet yogurt with strawberries +

2 boiled eggs +

1 Peach

Calories: 390

1 cup tropical green smoothie (spinach+ banana+ mango + orange + flaxseeds)

Calories: 210

Baked Red sauce chicken macaroni +

1 cup mint margarita

Calories:  370

Caramelized French Toast (2)

Calories: 120

White bean stew +

whole wheat roll +

thyme roasted beets

Calories: 450

1540 kcal 1480mg
Heart-healthy sandwiches low-calorie, low-sodium, and low-fat diet.
Low Sodium Fast Foods

Recommendations:

Menu plans are only useful when foods, servings, and portion sizes are carefully chosen. If we make unhealthy choices, the same approach will not produce better results. Here are some things to bear in mind when following the DASH Diet.

  • Use whole grain products as they have lesser sodium content than refined ones.
  • Always go for low-fat or Swiss cheese. This simple change can bring your daily sodium levels down.
  • Try to add fruits and vegetables to every meal.
  • Check food labels carefully and avoid products that have too much sodium.
  • For snacks go for fresh fruits, roasted nuts, dried fruits, popcorns, beans, unsalted crackers, etc.
  • Avoid adding extra salt to foods.

Ozempic meal plan
Ozempic meal plan

What do you think?

Written by Diabetes Doctor

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese and have diabetes, hypertension, and high cholesterol levels, I am writing at dibesity.com when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.
Also, you can contact me directly at dibesity.com@gmail.com

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