DASH Diet Sample Menu

Overview

The DASH diet is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It includes eating fruits, vegetables, and low-fat or non-fat dairy foods. It also includes eating whole grain foods, fish, and poultry.

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 (175 mL) bran flakes cereal
• 1 cup (250 mL) skim milk
• 1 medium banana
• 1 slice whole wheat toast
• 1 teaspoon (5 mL) jelly
• 1/2 cup (125 mL) orange juice

Lunch

• 3 oz (85 g) skinless chicken breast
• 1 pita bread
• 1 tablespoon (15 mL) low-fat mayonnaise
• Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
• 1 peach

Snacks

• 1/4 cup (60 mL) dried apricots
• 1/3 cup (75 mL) mixed, unsalted nuts
• 1 cup (250 mL) skim milk

Dinner

• 3 oz (85 g) grilled salmon
• 1/2 cup (125 mL) brown rice
• 1 cup (250 mL) steamed broccoli
• Spinach salad with 1 cup (250 mL) raw spinach, 2 cherry tomatoes, 2 cucumber slices
• 1 tablespoon (15 mL) low-sodium, homemade vinaigrette salad dressing
• 1 cup (250 mL) melon cubes