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 1: Two Weeks to Shrink Your Waistline

Day 1


Breakfast

  • Hard-boiled egg. (Hint: Make several hard-boiled eggs, and peel. Store in a zipper bag in the refrigerator. Then you will have them when you need them for super-quick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores).
  • 1 or 2 slices Canadian bacon
  • 6 ounces tomato juice, low-sodium

Midmorning Snack 

  • 1 stick light cheese
  • Baby carrots

Lunch

  • Acapulco Tuna Salad
  • Cherry tomatoes
  • Small side salad: dressed with Italian or oil and vinegar dressing
  • Strawberry Jell‑O cup, sugar-free

Midafternoon Snack

  • 4 ounces lemon light yogurt, fat-free, artificially sweetened
  • 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful)

Before-Dinner Snack (Optional)

  • Pepper strips. (Hint: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half. Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1‑inch strips. These are great to dip into guacamole, as a chip substitute).
  • 2 ounces guacamole, which is about 1/4 cup

Dinner

  • Crispy Grilled Chicken
  • 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or microwaved
  • Salad: Romaine blend with Italian dressing
  • Raspberry Jell‑O cup, sugar-free

Day 2


Breakfast

  • Mini-Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style. Microwave on high for 1 minute. Stir, and cook an additional 15 seconds.
  • 4-6 ounces tomato juice, low-sodium

Midmorning Snack

  • 1 light cheese wedge
  • 6 grape tomatoes

Lunch

  • 2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap.
  • 1/2-1 cup coleslaw
  • Raw snow peas or sugar snap pea pods (as much as you like)
  • Orange Jell‑O cup, sugar-free

Midafternoon Snack

  • 1 stick light cheese
  • Baby carrots

Before-Dinner Snack (Optional)

  • 10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you down, so you are less likely to overeat them.)

Dinner

  • Roasted sliced turkey
  • Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1 tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and continue to sauté until the carrots are soft. Add 1 thin pat of butter at the end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.)
  • Side salad topped with Italian dressing
  • Lime Jell‑O cup, sugar-free

Day 3


Breakfast

  • Scrambled eggs
  • 1-2 slices Canadian bacon
  • 4-6 ounces diet cranberry juice

Midmorning Snack

  • 4 ounces raspberry light yogurt, nonfat, artificially sweetened
  • 23 almonds (1 ounce by weight, 1/4 cup by volume)

Lunch

  • Cold fried chicken breast (don’t eat the skin or coating) [Hint: The chicken doesn’t have to be cold. This could be a fast-food lunch but only if you can choose whole chicken parts. (Definitely do not choose chicken tenders, patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When you get back to your office, you can have the carrots and Jell‑O.]
  • Coleslaw
  • Baby carrots
  • Lemon Jell‑O cup, sugar-free

Midafternoon Snack

  • 1-2 light cheese wedges
  • 6 grape tomatoes

Before-Dinner Snack (Optional)

  • Pepper strips
  • Guacamole

Dinner 

  • Super-Savory Sliders
  • 1 cup broccoli
  • Side salad with balsamic dressing
  • 1-2 strawberry Jell‑O cups, sugar-free