Diet, Food & Fitness

7 Days DASH Diet Plan

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.
DASH-Diet-Plan-for-Day-1

Day 02

  • 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.
DASH-Diet-Plan-for-Day-2

Day 03

  • 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.
DASH-Diet-Plan-for-Day-3

Day 04

  • 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.
DASH-Diet-Plan-for-Day-4

Day 05

  • 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.
DASH-Diet-Plan-for-Day-5

Day 06

  • 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.
DASH-Diet-Plan-for-Day-6

Day 07

  • 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.
DASH-Diet-Plan-for-Day-7

Also Check: 7 Days Keto Meal Plan

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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