DASH Diet Sample Menu

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.¹ Hypertension is high blood pressure.

For more information on the DASH diet, see High Blood Pressure: Using the DASH Diet.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.

Breakfast

• 3/4 cup bran flakes cereal
• 8 ounces fat-free milk
• 1 medium banana
• 1 slice whole wheat toast
• 1 teaspoon jelly
• 4 ounces orange juice

Lunch

• 3 oz skinless chicken breast
• 1 pita bread
• 1 tablespoon low-fat mayonnaise
• Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
• 1 peach

Snacks

• 1/4 cup dried apricots
• 1/3 cup mixed, unsalted nuts
• 1 cup fat-free milk

Dinner

• 3 ounces grilled salmon
• 1/2 cup brown rice
• 1 cup steamed broccoli
• Spinach salad with 1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
• 1 tablespoon low-sodium, homemade vinaigrette salad dressing
• 1 cup grape juice

References

Citations

1. National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

Credits for DASH Diet Sample Menu

Current as of: August 31, 2020

Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Martin J. Gabica MD - Family Medicine
Adam Husney MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor PhD, RD - Registered Dietitian

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