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.footnote 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
Health Tools
Health Tools help you make wise health decisions or take action to improve your health.
Related Information
References
Citations
Credits
ByHealthwise Staff
Primary Medical Reviewer E. Gregory Thompson, MD - Internal Medicine
Martin J. Gabica, MD - Family Medicine
Adam Husney, MD - Family Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor, PhD, RD - Registered Dietitian
Current as ofDecember 6, 2017
- Top of Page
Next Section:
Health Tools
Previous Section:
Topic Overview- Top of Page
Next Section:
Related Information
Previous Section:
Health Tools- Top of Page
Next Section:
References
Previous Section:
Related Information- Top of Page
Next Section:
Credits
Previous Section:
References- Top of Page
Current as of: December 6, 2017