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MealPlan

DASH Diet Meal Plan

Dietary Approaches to Stop Hypertension
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

DASH Diet

DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.

Daily Nutritional Information:

Calories Carbohydrate Protein Fat Fiber Cholesterol Sodium
2000 57% 22% 21% 29 grams 156 mgs 1406 mgs

Day 1
Breakfast 6 ounces 100% orange juice
1 ¼ cups oat bran cereal with ¾ cup skim milk and ¼ cup dried cherries
1 slice cinnamon raisin toast with 1 teaspoon Smart Balance®
Morning
Snack		 6 ounces low fat yogurt with fruit on the bottom
Lunch 3 ounces chicken breast on whole wheat bun with 1 slice Swiss cheese and 2 tablespoons cranberry sauce

2 cups mixed green salad with ¼ cup red onion, ¼ cup chickpeas, ¼ cup sliced mandarin oranges, 1/2 ounce slivered almonds, and 2 tablespoons balsamic vinaigrette
Afternoon
Snack		 1 ounce peanuts and cashews with 2 tablespoons raisins
Dinner 4 ounces roasted chicken on 1 cup spaghetti squash with ¼ cup light alfredo sauce and 1 cup broccoli

Day 2
Breakfast 8 ounces 100% cranberry juice
2 packets cinnamon oatmeal with 1 small sliced apple
Morning
Snack		 6 ounces low fat yogurt with ½ cup blueberries
Lunch 2 ounces roasted chicken on a 2 cups mixed greens salad with 1 cup fresh strawberries and 2 tablespoons balsamic vinaigrette

8 ounces Campbell’s® Reduced Sodium Vegetable Soup
Afternoon
Snack		 1 medium banana with 2 tablespoons of peanut butter
Dinner 4 ounces 97% lean beef meatloaf on top of 1cup mashed potatoes
1 cup vegetable medley sautéed with 1 tablespoon extra virgin olive oil
Evening
Snack		 1 orange

Day 3
Breakfast 6 ounces 100% orange juice

2 egg white omelet with 1/8 cup onions, 1/8 cup red peppers, 1/8 cup mushrooms, 1/4 cup spinach and 1/8 cup cheddar cheese

2 slices whole wheat toast with 1 tablespoon Smart Balance®
Morning
Snack		 6 ounces low fat yogurt with fruit on the bottom
Lunch 2 ounces turkey on 2 slices whole wheat bread with 1 ounce low sodium cheddar cheese

1 cup of Campbell’s® Reduced Sodium Tomato Soup
Afternoon
Snack		 1 cup skim milk blended with 1 medium banana and 1 cup strawberries
Dinner 6 ounces oven roasted Halibut with 1 cup couscous and 1 cup stemmed asparagus

2 cups mixed greens salad with 1/8 cup tomatoes, 1/8 cup carrots, 1/8 cup cucumber and 1 tablespoon low sodium Italian dressing

Day 4
Breakfast 6 ounces 100% orange juice

1 pancake with 1 ½ cups strawberries, raspberries, and blackberries, and 2 sausage links
Morning
Snack		 6 ounces low fat yogurt and 1 banana
Lunch 4 ounces grilled chicken on a whole wheat bun with 1 ounce Swiss cheese, 2 ounces tomato and 1 tablespoon low fat mayo

2 cups mixed greens salad with ½ cup tomatoes, ½ cup carrots, ½ cup cucumber, and 1 tablespoon low sodium Italian dressing
Afternoon
Snack		 2 tablespoons peanut butter and 2 tablespoons jelly on 2 slices whole wheat bread
Dinner 1 medium piece of lasagna with ground turkey and tomato sauce
½ cup steamed spinach
1 mixed fruit bowl

Day 5
Breakfast 8 ounces 100% orange juice

2 cups Cheerios® with 1 cup skim milk, 1/2 cup strawberries, and 1 medium banana
Morning
Snack		 6 ounces low fat yogurt with mixed berries, ¼ cup granola, and ¼ cup ground walnuts
Lunch I medium piece of lasagna with ground turkey and tomato sauce

1 cup steamed spinach and 1 small pear
Afternoon
Snack		 1 ounce low sodium trail mix and ½ cup skim milk
Dinner Stir fry with 3 ounces beef over ½ cup brown rice and 1 cup mixed vegetables

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