What is your current activity level?
🧍‍♂️Sedentary
🚶 Moderately active
🏃 Very active
This will help us personalize your experience
Blog
>
No items found.

Dash Diet Meal Plan With PDF: Beginner Friendly

Published on
Updated on
Dash Diet Meal Plan With PDF: Beginner Friendly

Table of Contents

No items found.
No items found.

Key Takeaways

  • Almost 50% of Americans have high blood pressure, increasing their risk for heart disease and stroke. 
  • The DASH diet can lower blood pressure as effectively as medications. 
  • This 7-day meal plan offers nutritious and delicious ways to begin exploring the DASH diet.

Hypertension or high blood pressure puts you at an increased risk for heart disease and stroke.

High blood pressure means excess pressure pushing against the walls of your arteries as blood is carried throughout your body. 

Keeping blood pressure within a healthy range prevents complications and helps you feel your best. 

The Centers for Disease Control and Prevention (CDC) reports that almost half of American adults have high blood pressure. 

Only one in four adults (or 27 million Americans) have their high blood pressure under control.

This means the other 90 million have uncontrolled hypertension. 

Diet, lifestyle, stress management, and medications can help control your blood pressure.

Working with a registered dietitian (RD) trained in heart health can be transformative.

You can build a sustainable eating plan to control your blood pressure.

Keep reading for a proven diet plan (DASH) to promote healthy blood pressure levels.

{{splash}}

What Is the DASH Diet?

The DASH diet is an eating pattern to help with blood pressure reduction.

DASH is an acronym for “Dietary Approaches to Stop Hypertension.”

The United States Department of Health and Human Services researched and created the DASH diet, specifically the National Institutes of Health and the National Heart, Lung, and Blood Institute (NHLBI) in 1997. 

Multiple studies indicate that the DASH diet can lower blood pressure (6 to 11 mm Hg) as effectively as low-dose blood pressure medications (7 to 9 mm Hg).

Blood pressure reductions were higher when a combination dose of multiple medications was used. 

Some individuals may be non-responders to the sodium restriction aspect of the DASH diet.

The DASH diet is a beneficial eating style even for the non-responder. 

The DASH diet is rich in fruits, vegetables, whole grains and low in saturated fat and sodium.

This eating style is also higher in the nutrients potassium, magnesium, calcium, and fiber, which are known to help lower blood pressure. 

What to Eat on the DASH Diet

The DASH Diet requires no special foods and can accommodate many food preferences, eating styles, and any food allergies or intolerances.  

The DASH diet provides daily and weekly food group goals.

**INSERT TABLE

DASH Diet Meal Plan

Below is an example of a 7-day meal plan to lower blood pressure levels.

You can adjust the meals as needed based on appetite and personal preferences.

Day 1

  • Breakfast: Microwaved old-fashioned oats with 1% milk (or a low-fat dairy alternative), cinnamon, blueberries, and a drizzle of honey.
  • Lunch: Vegetarian chili served with low sodium canned diced tomatoes, black beans, pinto beans, and kidney beans made with no added salt or sugar chili powder. Serve with carrot sticks and celery. Top with low-fat shredded cheese. 
  • Dinner: Baked salmon seasoned with garlic powder and pepper. Serve with roasted carrots and potatoes seasoned with your favorite seasonings without salt or sodium. 
  • Snacks: Air-popped popcorn and sliced apples; raw bell peppers with hummus. 

Day 2

  • Breakfast: Whole-grain toast topped with scrambled eggs, spinach, mushrooms, and peppers. Serve with fresh strawberries. 
  • Lunch: Leftover cooked salmon served cold over leafy salad with olive oil or use apre-made low sodium vinaigrette dressing. Add dried cranberries, walnuts, sliced apples, and feta cheese. Pair with whole grain crackers, or add pre-cooked chilled rice to the salad.
  • Dinner:Skillet fajitas with chicken breast, sliced bell pepper, and onions. Seasoned with cumin, no added salt or sugar chili powder, black pepper, and garlic powder. Serve with low sodium canned black beans and whole-grain or corn tortillas. 
  • Snacks: Low sodium peanut butter or nut butter and banana; whole-grain crackers and low-fat cheese. 

{{local}}

Day 3

  • Breakfast: Unsweetened nonfat Greek yogurt topped with sliced almonds and banana. Hot coffee with a splash of 1% milk. 
  • Lunch: Chicken salad made with nonfat Greek yogurt, grapes, and celery served with whole-grain crackers or bread. Add a medium orange and a side of broccoli.
  • Dinner: Lean (92% lean) ground beef skillet hash made with tomatoes, sweet potatoes, chiles, and garlic powder. Sauteed green beans with garlic and onions as a side dish. 
  • Snacks: Unsweetened trail mix (nuts, dried fruit, and seeds); cottage cheese and pineapple.

Day 4

  • Breakfast: Smoothie made with unsweetened kefir, 1% milk, or dairy alternative. Add a small to medium banana, low sodium nut or seed butter, unsweetened cocoa powder, and ground flax seed.
  • Lunch: Large roasted sweet potato topped with sautéed kale, cranberries, and pepitas in a zesty lemon glaze. Add a protein source if desired. 
  • Dinner: Chicken tortilla soup with tomatoes, onion, corn, black beans, chicken broth, cumin, garlic, and limes. Served with whole-grain cornbread and fresh salsa.
  • Snacks: Cucumber slices with hummus; unsalted nuts, and grapes. 

Day 5

  • Breakfast: Egg scramble made with sauteed vegetables. Serve with oranges and whole-grain toast with low sodium peanut butter or nut butter. 
  • Lunch: Leftover chicken tortilla soup topped with shredded cheese. Serve berries and nonfat yogurt as a side dish. 
  • Dinner: Seasoned quinoa bowl with tomatoes, kale, and grilled chicken or lean beef (92% lean). You can swap out for your favorite vegetables (or those you have on hand). 
  • Snacks: Almonds and unsweetened nonfat yogurt; hard-boiled egg and clementine. 

Day 6

  • Breakfast: Energy bites pre-made with old-fashioned oats, ground flax seed, low sodium nut or seed butter, vanilla extract, honey, dried fruit, and a sprinkling of dark chocolate chips. Pair with your choice of fruit (apple, banana, or berries). 
  • Lunch: Grown-up charcuterie lunch with olives, mozzarella cheese, whole-grain crackers, boiled egg, raspberries, grapes, carrots, and raw broccoli with hummus. 
  • Dinner: Chickpea-based pasta topped with red sauce made of low sodium canned tomatoes and tomato paste with 92% lean ground turkey. Steamed broccoli on the side. 
  • Snacks: Walnuts and blueberries; cheese and whole-grain toast. 

Day 7

  • Breakfast: Microwaved old-fashioned oats with 1% milk (or low-fat dairy alternative), ground flax seed, chopped nuts, and strawberries. 
  • Lunch: Turkey sandwich on whole grain bread with tomato slices, lettuce, swiss cheese, and mustard. Serve with grapes or other favorite fruit. 
  • Dinner: Baked tilapia served with whole-grain wild rice, cooked green beans, and carrots. 
  • Snacks: Strawberries and nonfat Greek yogurt; one or two energy bites. 

Tips for Meal Preparation

1. Sodium can be high in many pre-made or packaged items.

Choosing no salt added and low sodium versions and rinsing canned foods in water can help remove some of the added sodium.

2. Opt for spices and seasonings that contain no added salt.

For example, choose garlic powder instead of garlic salt. Buy individual spices and make your own blends to control your sodium intake. 

3. Remove the salt shaker from your table and omit or reduce salt from recipes.

4. Fresh foods like meat, eggs, milk, yogurt, fruits, vegetables, whole grains, and beans are generally lower in sodium, making it easier to stay under the 2,300 mg daily sodium limit (or even lower at 1,500 mg daily). 

5. Use avocado or olive oil when sauteeing. If you need more liquid to keep the food from drying out, add a little water until the food is finished cooking. 

6. Wash and cut vegetables once weekly so they are ready for meals or snacks. 

7. Consider keeping low sodium canned and frozen vegetables for shelf-stable produce options.

8. Keep ready-to-eat fruit on hand, like apples, bananas, or oranges. 

9. Add protein or beans, whole grains, fruits, and vegetables to meals to keep you full and provide a variety of nutrients. 

10. Prepare enough food at dinner to allow for leftovers for lunch the next day.

Takeaway

This beginner 7-day DASH diet meal plan is a great first step in improving your blood pressure.

The meals are fiber-rich with fruits, vegetables, lean protein, and healthy fats to help you stay on track. 

Find a dietitian near you to learn other nutrition strategies that support heart health.

{{splash}}

Frequently Asked Questions

References

View all references
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

See a Registered Dietitian with Nourish

  • Covered by insurance
  • Virtual sessions
  • Personalized care
Schedule an appointment
No items found.

Frequently asked questions

No items found.
Text LinkText Link

Find a virtual dietitian in {State}

Find a dietitian near you

Covered by insurance.
Question 1

Are you more thirsty than usual?

Question 1

Are you urinating more than usual?

Question 1

Is your blood sugar level consistently high?

Question 1

Do you experience extreme hunger or fatigue?

Question 1

Do you have blurry vision or numbness and tingling in your hands and feet?

Question 1

Do you experience frequent infections or slow-healing wounds?

Question 1

Do you have a family history of diabetes?

Your Result

Your results are in!

While you don’t seem to be at risk for prediabetes or type 2 diabetes based on this quiz, please contact your healthcare provider with any concerns. If you want to learn more about diet and lifestyle changes with diabetes, find a registered dietitian covered by insurance with Nourish.

Your Result

Your results are in!

You should seek guidance from your healthcare provider about the possibility of prediabetes or type 2 diabetes.

If you want to learn more about diet and lifestyle changes with diabetes, find a registered dietitian covered by insurance with Nourish.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Charleston
SC
South Carolina
32.7884363, -79.9399309
Paterson
NJ
New Jersey
40.916611, -74.172188
Palmdale
CA
California
34.576469, -118.116096
Lancaster
CA
California
34.697472, -118.144524
Murfreesboro
TN
Tennessee
35.845619, -86.390266
Santa Rosa
CA
California
38.547134, -122.816383
Eugene
OR
Oregon
44.052151, -123.091187
Shreveport
LA
Louisiana
32.523659, -93.763504
Clarksville
TN
Tennessee
36.527279, -87.360336
Cary
NC
North Carolina
35.7882893, -78.7812081
Salem
OR
Oregon
44.944099, -123.040283
Newport News
VA
Virginia
37.087082, -76.473015
Chattanooga
TN
Tennessee
35.0457219, -85.3094883
Akron
OH
Ohio
41.0842496, -81.6777863
Providence
RI
Rhode Island
41.823990, -71.412834
Tallahassee
FL
Florida
30.438255, -84.280731
Peoria
AZ
Arizona
33.7528919, -112.4902079
Sioux Falls
SD
South Dakota
43.536388, -96.731667
Yonkers
NY
New York
40.930790, -73.898293
Fayetteville
NC
North Carolina
35.052666, -78.878357
Rochester
NY
New York
43.156578, -77.608849
McKinney
TX
Texas
33.214561, -96.614456
Moreno Valley
CA
California
33.920891, -117.261162
Fremont
CA
California
37.548271, -121.988571
Frisco
TX
Texas
33.150673, -96.823608
Spokane
WA
Washington
47.658779, -117.426048
Boise
ID
Idaho
43.6008183, -116.2421086
Port St. Lucie
FL
Florida
27.273270, -80.342148
Irving
TX
Texas
32.814018, -96.948891
Winston-Salem
NC
North Carolina
36.096260, -80.243736
St. Petersburg
FL
Florida
27.773056, -82.639999
Laredo
TX
Texas
27.507130, -99.507500
Jersey City
NJ
New Jersey
,
Buffalo
NY
New York
42.8867166, -78.8783922
St. Louis
MO
Missouri
38.627003, -90.199402
Chandler
AZ
Arizona
33.3062031, -111.841185
Durham
NC
North Carolina
35.994034, -78.898621
Lincoln
NE
Nebraska
40.806862, -96.681679
Pittsburgh
PA
Pennsylvania
40.440624, -79.995888
Greensboro
NC
North Carolina
36.072701, -79.793900
St. Paul
MN
Minnesota
44.954445, -93.091301
Newark
NJ
New Jersey
40.735657, -74.172363
Lexington
KY
Kentucky
38.040585, -84.503716
Stockton
CA
California
37.957703, -121.290779
Honolulu
HI
Hawaii
21.306944, -157.858337
Cleveland
OH
Ohio
41.499321, -81.694359
Arlington
TX
Texas
32.7355816, -97.1071186
Oakland
CA
California
37.804363, -122.271111
Long Beach
CA
California
33.770050, -118.193741
Raleigh
NC
North Carolina
35.779591, -78.638176
Omaha
NE
Nebraska
41.256538, -95.934502
Colorado Springs
CO
Colorado
38.833881, -104.821365
Fresno
CA
California
36.737797, -119.787125
Albuquerque
NM
New Mexico
35.084385, -106.650421
Memphis
TN
Tennessee
35.117500, -89.971107
Washington DC
WA DC
Washington, DC
38.889805, -77.009056
Las Vegas
NV
Nevada
36.169941, -115.139832
Seattle
WA
Washington
47.606209, -122.332069
Charlotte
NC
North Carolina
35.2272086, -80.8430827
Sacramento
CA
California
38.590576, -121.489906
Richmond
VA
Virginia
37.540726, -77.436050
Surprise
AZ
Arizona
33.629002, -112.330170
Mesa
AZ
Arizona
33.415184, -111.831474
Louisville
KY
Kentucky
38.252666, -85.758453
Des Moines
IA
Iowa
41.586834, -93.624962
Lakewood
CO
Colorado
39.704708, -105.081375
Kansas City
KS
Kansas
39.112701, -94.626801
Reno
NV
Nevada
39.529633, -119.813805
Tacoma
WA
Washington
47.258728, -122.465973
Aurora
CO
Colorado
39.7405111, -104.830994
Oxnard
CA
California
34.197659, -119.175949
Amarillo
TX
Texas
35.221996, -101.831299
Henderson
NV
Nevada
36.039524, -114.981720
Vancouver
WA
Washington
45.633331, -122.599998
Gilbert
AZ
Arizona
33.352825, -111.789024
San Bernardino
CA
California
34.115784, -117.302399
Columbus
GA
Georgia
27.800583, -97.396378
Hayward
CA
California
37.668819, -122.080795
Milwaukee
WI
Wisconsin
43.038902, -87.906471
Lubbock
TX
Texas
33.576698, -101.855072
Norfolk
VA
Virginia
36.850769, -76.285873
Tulsa
OK
Oklahoma
36.153980, -95.992775
Garland
TX
Texas
32.914341, -96.636559
Fort Lauderdale
FL
Florida
26.124161, -80.143593
Tucson
AZ
Arizona
32.248814, -110.987419
Salt Lake City
UT
Utah
40.760780, -111.891045
Corona
CA
California
33.875670, -117.568840
Madison
WI
Wisconsin
43.073051, -89.401230
Huntsville
AL
Alabama
34.7014286, -86.6597495
Kansas City
MO
Missouri
39.099728, -94.578568
Irvine
CA
California
33.684566, -117.826508
Chula Vista
CA
California
32.640072, -117.084038
Denton
TX
Texas
33.215530, -97.132446
Aurora
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
LA
Louisiana
30.4494155, -91.1869659
Columbus
OH
Ohio
39.961178, -82.998795
Baltimore
MD
Maryland
39.2908816, -76.610759
Detroit
MI
Michigan
42.331429, -83.045753
Chesapeake
VA
Virginia
36.7183708, -76.2466798
Atlanta
GA
Georgia
33.7489924, -84.3902644
Birmingham
AL
Alabama
33.5206824, -86.8024326
Scottsdale
AZ
Arizona
33.501324, -111.925278
Cincinnati
OH
Ohio
39.103700, -84.513610
North Las Vegas
NV
Nevada
36.201946, -115.120216
Riverside
CA
California
33.980602, -117.375496
Plano
TX
Texas
33.019844, -96.698883
Minneapolis
MN
Minnesota
44.977753, -93.265015
Salinas
CA
California
,
Anaheim
CA
California
33.836594, -117.914299
Springfield
MO
Missouri
37.208958, -93.292297
Fort Wayne
IN
Indiana
41.077469, -85.137489
Phoenix
AZ
Arizona
33.448376, -112.074036
Bakersfield
CA
California
35.3738712, -119.0194639
Garden Grove
CA
California
33.774269, -117.937996
Anchorage
AK
Alaska
61.2163129, -149.894852
Indianapolis
IN
Indiana
39.768402, -86.158066
Nashville
TN
Tennessee
36.162663, -86.781601
Tempe
AZ
Arizona
33.425522, -111.941254
Mobile
AL
Alabama
30.695366, -88.039894
New Orleans
LA
Louisiana
29.951065, -90.071533
Knoxville
TN
Tennessee
35.960636, -83.920738
Grand Rapids
MI
Michigan
42.963360, -85.668083
Fontana
CA
California
34.102890, -117.435760
Elk Grove
CA
California
38.418129, -121.393257
Cape Coral
FL
Florida
26.5625742, -81.9438802
Grand Prairie
TX
Texas
32.745499, -97.003532
Fort Collins
CO
Colorado
40.588970, -105.082458
Killeen
TX
Texas
31.117119, -97.727798
Modesto
CA
California
37.639095, -120.996880
Oklahoma City
OK
Oklahoma
35.468491, -97.521263
Santa Ana
CA
California
33.745571, -117.867836
Ontario
CA
California
34.063343, -117.650887
Brownsville
TX
Texas
25.9015688, -97.4984005
Montgomery
AL
Alabama
32.379223, -86.307739
Hialeah
FL
Florida
25.857595, -80.278107
Springfield
MA
Massachusetts
42.102051, -72.585762
Toledo
OH
Ohio
41.652805, -83.537865
Pembroke Pines
FL
Florida
26.007765, -80.296257
Overland Park
KS
Kansas
38.974819, -94.683601
Little Rock
AR
Arkansas
34.746483, -92.289597
Glendale
CA
California
34.142509, -118.255074
Roseville
CA
California
38.752125, -121.288010
Wichita
KS
Kansas
37.687176, -97.330055
Huntington Beach
CA
California
33.659485, -117.998802
Augusta
GA
Georgia
33.4709714, -81.9748429
Worcester
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
VA
Virginia
36.852924, -75.977982
Oceanside
CA
California
33.1958696, -117.3794834
Santa Clarita
CA
California
34.456043, -118.571335
Philadelphia
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
TX
Texas
27.800583, -97.396378
Portland
OR
Oregon
45.512230, -122.658722
Denver
CO
Colorado
39.739235, -104.990250
Boston
MA
Massachusetts
42.3554334, -71.060511
Atlanta
GA
Georgia
33.7489924, -84.3902644
Chicago
IL
Illinois
41.8755616, -87.6244212
Orlando
FL
Florida
28.538336, -81.379234
Jacksonville
FL
Florida
30.332184, -81.655647
Tampa
FL
Florida
27.950575, -82.457176
Long Island
NY
New York
40.757801, -73.940033
Queens
NY
New York
40.728226, -73.794853
Bronx
NY
New York
40.8466508, -73.8785937
Staten Island
NY
New York
40.643501, -74.076202
Brooklyn
NY
New York
40.6526006, -73.9497211
New York
NY
New York
40.712776, -74.005974
San Jose
CA
California
37.342205, -121.851990
San Francisco
CA
California
37.774929, -122.419418
San Diego
CA
California
32.834686, -117.130775
Los Angeles
CA
California
34.052235, -118.243683
El Paso
TX
Texas
31.761877, -106.485023
San Antonio
TX
Texas
29.387428, -98.496574
Dallas
TX
Texas
32.776665, -96.796989
Fort Worth
TX
Texas
32.755489, -97.330765
Houston
TX
Texas
29.760427, -95.369804
Austin
TX
Texas
30.2711286, -97.7436995
No items found.

Book an appointment with a {category} dietitian

Covered by insurance.

Book an appointment with an online dietitian

Covered by insurance.

Find a

dietitian covered by insurance

No items found.
Mental Health
Intuitive Eating
Hyperthyroidism