7-Day DASH Diet Meal Plan

Dash to a healthier you! Voted by health experts as the best overall diet three years in a row, the DASH Diet – originally developed to fight high blood pressure – is a safe and easy-to-follow eating plan that fights diseases and can even help you lose weight. Incorporate this two-phase plan from Marla Heller's The DASH Diet Weight Loss Solution with bonus sample day menus for both phases. Find out if the DASH Diet is right for you. For more meal ideas, try these recipes!

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Phase 2: Kick It Up a Notch!

Day 1

 

Breakfast

  • 3/4 cup Wheaties (1 ounce by weight)
  • 8 ounces skim milk
  • 4-6 ounces strawberries or raspberries

Midmorning Snack (Optional)

  • 1-2 light cheese wedges
  • Grape tomatoes

Lunch 

  • 2-3 turkey and Swiss roll-ups
  • Baby carrots
  • Small plum

Midafternoon Snack

  • 6 ounces blueberry light yogurt
  • 10 cashews 

Before-Dinner Snack (Optional)

  • 10 peanuts in the shell (20 individual peanuts)

Dinner

  • Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side, or until the fish flakes easily with a fork. Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. (To serve four, choose four 4‑ounce tilapia filets.)
  • Mango-Melon Salsa
  • Fresh asparagus
  • Strawberry Jello‑O cup, sugar-free

Day 2

 

Breakfast

  • Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia.
  • 1-2 hard-boiled eggs
  • 6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories than the diet version, but you may prefer it.
  • 4-6 ounces strawberries

Midmorning Snack (Optional)

  • 6 ounces key lime light yogurt, nonfat, artificially sweetened
  • 10 ounces almonds

Lunch

  • Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other veggies or condiments that you choose.
  • Pepper strips
  • Coleslaw or side salad
  • Raspberry Jell‑O cup, artificially sweetened

Midafternoon Snack

  • 1 clementine orange
  • 1-2 light cheese wedges

Before-Dinner Snack (Optional)

  • Pepper strips
  • 1/4-1/2 cup hummus

Dinner

Day 3

 

Breakfast

  • 1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar Blend, or Truvia, and 1 tablespoon chopped almonds (optional)
  • 1/2 banana, medium or large
  • 4-6 ounces tomato juice, low-sodium
  • Latte: 8 ounces skim milk, 2 ounces espresso

Midmorning Snack (Optional)

  • 1 stick light cheese
  • Baby carrots

Lunch

  • Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots).
  • Sliced bell peppers
  • Orange Jello‑O cup, artificially sweetened

Midafternoon Snack

  • 4-6 ounces strawberries
  • 10 cashews

Before-Dinner Snack (Optional)

  • 10 peanuts in the shell (20 individual peanuts)

Dinner

  • Naked Chicken Piccata
  • Green beans
  • Sliced tomatoes
  • Side salad, with Italian dressing
  • 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially sweetened

Day 4

 

Breakfast

  • 1-3 scrambled eggs
  • 1 slice whole-wheat toast (light, if desired)
  • 1 tablespoon jelly or jam
  • 4-6 ounces orange juice
  • Latte or 8 ounces skim milk

Midmorning Snack (Optional)

  • 4-6 ounces blueberries
  • 10 almonds

Lunch

  • 2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.)
  • Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and an oil and vinegar dressing.)
  • Small peach

Midafternoon Snack

  • 6 ounces strawberry light yogurt, nonfat, artificially sweetened

Before-Dinner Snack (Optional)

  • Baby carrots dipped in 2 tablespoons peanut butter

Dinner

  • Zucchini Lasagna
  • Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.
  • Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar