A 7-Day Sample DASH Diet Menu You Can Follow

The DASH diet calls for lots of fresh veggies and fruits, but requires only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as those from fish and nuts, respectively.

This distinguishes the DASH diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet.

Here’s a typical week of meals on the DASH diet.

Day 1

Breakfast

• 1 whole-wheat bagel with 2 tablespoons (tbsp) peanut butter (no salt added)
• 1 medium orange
• 1 cup fat-free milk
• Decaffeinated coffee

Lunch

• Spinach salad made with 4 cups of fresh spinach leaves, 1 sliced pear, ½ cup canned mandarin orange sections, ? cup slivered almonds, and 2 tbsp red wine vinaigrette
• 12 reduced-sodium wheat crackers
• 1 cup fat-free milk

Snack

• 1 cup fat-free, low-calorie yogurt
• 4 vanilla wafers

Dinner

• 3 ounces (oz) herb-crusted baked cod
• ½ cup brown rice pilaf with vegetables
• ½ cup steamed green beans
• 1 small sourdough roll with 2 teaspoons (tsp) olive oil
• 1 cup fresh berries with chopped mint
• Herbal iced tea

Day 2

Breakfast

• 1 cup fresh mixed fruits topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt, and ? cup walnuts
• 1 bran muffin with 1 tsp trans-fat-free margarine
• 1 cup fat-free milk
• Herbal tea

Lunch

• Curried chicken wrap made with a whole-wheat tortilla, ? cup chopped chicken, ½ cup chopped apple, 1½ tbsp light mayonnaise, and ½ tsp curry powder
• ½ cup raw baby carrots
• 1 cup fat-free milk

Snack

• Trail mix made with ¼ cup raisins, about 22 unsalted mini twist pretzels, and 2 tbsp sunflower seeds

Dinner

• 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt
• 2 cups mixed salad greens topped with 1 tbsp low-fat Caesar dressing
• 1 small whole-wheat roll and 1 tsp olive oil
• 1 nectarine
• Sparkling water

Day 3

Breakfast

• ¾ cup bran flakes cereal with 1 cup low-fat milk
• 1 medium banana
• 1 slice whole-wheat bread with 1 tsp trans-fat-free margarine
• 1 cup orange juice

Lunch

• Tuna salad made with ½ cup drained, unsalted water-packed tuna, 2 tbsp light mayonnaise, 15 grapes, and ¼ cup diced celery served on top of 2½ cups romaine lettuce
• 8 Melba toast crackers
• 1 cup fat-free milk

Snack

• 1 cup light yogurt
• 1 medium peach

Dinner

• Beef and vegetable kebab, made with 3 oz of beef and 1 cup of peppers, onions, mushrooms, and cherry tomatoes
• 1 cup cooked wild rice
• ? cup pecans
• 1 cup pineapple chunks
• Cran-raspberry spritzer made with 4 oz cran-raspberry juice and 4 to 8 oz sparkling water

Day 4

Breakfast

• 1 cup oatmeal topped with 1 tsp cinnamon
• 1 slice whole-wheat toast with 1 tsp trans-fat-free margarine
• 1 banana
• 1 cup fat-free milk

Lunch

• ¾ cup chicken salad with 2 slices whole wheat bread and 1 tbsp Dijon mustard
• Salad with ½ cup cucumber slices, ½ cup tomato wedges, 1 tbsp sunflower seeds, and 1 tsp low-calorie Italian dressing
• ½ cup fruit cocktail, juice pack

Snack

• ? cup unsalted almonds
• ¼ cup raisins
• ½ cup fat-free, no sugar added fruit yogurt

Dinner

• 3 oz roast beef with 2 tbsp fat-free beef gravy
• 1 cup green beans sautéed with ½ tsp canola oil
• 1 small baked potato with 1 tbsp fat-free sour cream, 1 tbsp reduced fat cheddar cheese, and 1 tbsp chopped scallions
• 1 small apple
• 1 cup low-fat milk

Day 5

Breakfast

• ½ cup instant oatmeal
• 1 mini whole-wheat bagel with 1 tbsp peanut butter
• 1 medium banana
• 1 cup low-fat milk

Lunch

• Chicken breast sandwich with 3 oz of skinless chicken breast, 2 slices whole-wheat bread, 1 slice reduced-fat cheddar cheese, 1 large leaf of romaine lettuce, 2 tomato slices, and 1 tbsp low-fat mayo
• 1 cup cantaloupe
• 1 cup apple juice

Snack

• ? cup unsalted almonds
• ¼ cup dried apricots
• 1 cup fat-free, no sugar added fruit yogurt

Dinner

• 1 cup spaghetti with ¾ cup vegetarian spaghetti sauce and 3 tbsp Parmesan cheese
• Spinach salad with 1 cup fresh spinach leaves, ¼ cup grated carrots, ¼ cup sliced mushrooms, and 1 tbsp vinaigrette dressing
• ½ cup corn (cooked from frozen)
• ½ cup canned pears, juice pack

Day 6

Breakfast

• 1 slice whole-wheat bread with 1 tsp margarine
• 1 cup fat-free, no sugar added fruit yogurt
• 1 medium peach
• ½ cup grape juice

Lunch

• Ham and cheese sandwich with 2 oz low-fat, low-sodium ham, 2 slices whole-wheat bread, 1 large leaf of romaine lettuce, 2 slices tomato, 1 slice reduced-fat cheddar cheese, and 1 tbsp low-fat mayonnaise
• 1 cup carrot sticks

Snack

• ? cup unsalted almonds
• ¼ cup dried apricots
• 1 cup low-fat milk
• 1 cup apple juice

Dinner

• Chicken and Spanish rice
• 1 cup green peas sautéed with 1 tsp canola oil
• 1 cup cantaloupe
• 1 cup low-fat milk

Day 7

Breakfast

• 1 low-fat granola bar
• 1 medium banana
• ½ cup fat-free, no sugar added fruit yogurt
• 1 cup orange juice
• 1 cup low-fat milk

Lunch

• Turkey breast sandwich with 3 oz cooked turkey, 2 slices whole-wheat bread, 1 large leaf romaine lettuce, 2 slices tomato, 2 tsp low-fat mayonnaise, and 1 tbsp Dijon mustard
• 1 cup steamed broccoli (cooked from frozen)
• 1 medium orange

Snack

• 2 tbsp unsalted peanuts
• 1 cup low-fat milk
• ¼ cup dried apricots

Dinner

• 3 oz baked fish
• 1 cup scallion rice
• Spinach sauté with ½ frozen spinach, 2 tsp canola oil, and 1 tbsp slivered, unsalted almonds
• 1 cup carrots (cooked from frozen)
• 1 small whole-wheat roll with 1 tsp margarine
• 1 small cookie