7 Days DASH Diet Plan

Mehedi HasanLast Updated: October 6, 2022

Here is an illustration of a one-week meal plan for the standard DASH diet, based on 2,000 calories per day:

Day 01

Breakfast consists of one cup of oatmeal (90 grams), one cup of skim milk (240 ml), half a cup of blueberries (75 grams), and half a cup of fresh orange juice.
A medium apple and one cup (285 grams) of low-fat yogurt for a snack.
Sandwich made with 3 ounces (80 grams) of canned tuna, 1.5 cups (113 grams) of green salad, and two slices of whole-grain bread for lunch.
one1 medium banana as a snack.
Dinner will consist of 1/2 cup (75 grams) of broccoli and carrots together with 3 ounces (85 grams) of lean chicken breast cooked in 1 teaspoon (5 ml) of vegetable oil. One cup (190 grams) of brown rice is included.

Breakfast consists of two slices of whole-wheat toast with one teaspoon (4.5 grams) of margarine, one tablespoon (20 grams) of jam or jelly, half a cup (120 ml) of fresh orange juice, and one medium apple.
one1 medium banana as a snack.
Lunch: 1.5 ounces (45 grams) of low-fat cheese, 1 cup (190 grams) of brown rice, 2 cups (150 grams) of green salad, and 3 ounces (85 grams) of lean chicken breast.
Snack: 1 cup (285 grams) of low-fat yogurt and 1/2 cup (30 grams) of canned peaches.
Dinner will consist of 1.5 cups (225 grams) of boiling vegetables, 1 cup (300 grams), and 3 ounces (85 grams) of salmon cooked in 1 teaspoon (5 ml) of vegetable oil.

Breakfast consists of 1 cup (90 grams) of oats with 1/2 cup (75 grams) of blueberries and 1 cup (240 ml) of skim milk. 120 ml of fresh orange juice, or half a cup.
one1 medium orange for a snack.
Lunch consists of two slices of whole-wheat bread, three ounces (85 grams) of lean turkey, 1.5 ounces (45 grams) of low-fat cheese, half a cup (38 grams) of green salad, and a cup (38 grams) of cherry tomatoes.
Snack: 1/2 cup (75 grams) of canned pineapple and four whole-grain crackers with 1.5 ounces (45 grams) of cottage cheese.
Dinner will consist of a 6-ounce (170-gram) fish fillet, 1 cup (200-gram) of mashed potatoes, 75 grams of green peas, and 75 grams of broccoli.

Breakfast: 1/2 cup (75 grams) of raspberries, 1 cup (240 ml) of skim milk, and 1 cup (90 grams) of oats. 120 ml of fresh orange juice, or half a cup.
one1 medium banana as a snack.
For lunch, prepare a salad with 4.5 ounces (130 grams) of grilled tuna, a boiled egg, 2 cups (152 grams) of green salad, 1/2 cup (38 grams) of cherry tomatoes, and two teaspoons (30 ml) of low-fat dressing.
Snack: 1 cup (285 grams) of low-fat yogurt and 1/2 cup (30 grams) of canned pears.
Dinner will consist of 1 cup (190 grams) of brown rice, 1 cup (150 grams) of mixed veggies, and 3 ounces (85 grams) of pork fillet.

Breakfast consists of two boiled eggs, two slices of turkey bacon, half a cup (80 grams) of baked beans, two pieces of whole-wheat toast, and a cup (120 ml) of fresh orange juice. Each serving also contains 1/2 cup (38 grams) of cherry tomatoes.
one1 medium apple as a snack.
Lunch consists of two pieces of whole-wheat toast, one tablespoon of low-fat mayonnaise, 1.5 ounces (45 grams) of low-fat cheese, half a cup (38 grams) of salad greens, and a cup (38 grams) of cherry tomatoes.
One cup of fruit salad as a snack.
Dinner will be spaghetti and meatballs made from 4 ounces (115 grams) of minced turkey and 1 cup (190 grams) of noodles. A side serving of 1/2 cup (75 grams) of green peas.

Breakfast consists of two slices of whole-wheat toast spread with two teaspoons (40 grams) of peanut butter, one medium banana, two tablespoons (16 grams) of mixed seeds, and one and a half cups (120 ml) of fresh orange juice.
one1 medium apple as a snack.
Lunch: 1 cup (190 grams) of couscous, 3 ounces (85 grams) of grilled chicken, and 1 cup (150 grams) of roasted veggies.
Snack: 1 cup (285 grams) of low-fat yogurt and 1/2 cup (30 grams) of mixed berries.
Dinner consists of 1.5 ounces (45 grams) of low-fat cheese, 3 ounces (85 grams) of pork steak, 1 cup (150 grams) of ratatouille, 1 cup (190 grams) of brown rice, and 1/2 cup (40 grams) of lentils.
Low-fat chocolate pudding for dessert.

Breakfast consists of one cup of oatmeal (90 grams), one cup of skim milk (240 ml), half a cup of blueberries (75 grams), and half a cup of fresh orange juice.
one1 medium pear as a snack.
Lunch: Chicken salad with four whole-grain crackers, 3 ounces (85 grams) of lean chicken breast, one tablespoon of mayonnaise, 2 cups (150 grams) of green salad, and 3/4 cup (75 grams) of cherry tomatoes.
One banana and half a cup (70 grams) of almonds for a snack.
Dinner will consist of 3 ounces of roast beef, 1 cup (150 grams) of cooked potatoes, 75 grams of broccoli, and 75 grams of green peas.