DASH Diet Sample Daily Menus for Two Days

The DASH diet is rich in fruits, vegetables, low-fat and nonfat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats. The meal plans help you visualize how to put the DASH diet into practice. In order to help avoid hunger in between meals, the meal plans in The DASH Diet Action Plan include protein at every meal and snack, and include lots of bulky, filling low calorie foods.

Breakfast

Oatmeal with Applesauce

Whole Wheat English Muffin with Jam

Light Yogurt

Pineapple Juice

Lunch

Chicken Waldorf Salad

Dinner Roll

Baby Carrots

Nonfat Milk

Cantaloupe

Snack

Light String Cheese

Kiwi

Dinner

Roasted Chicken Breast

Baked Potato

Asparagus

Tomato Spinach Salad with Balsamic Vinaigrette

Apple Crisp Topped with Frozen Yogurt

Breakfast

Freshly Squeezed Orange Juice

Wheaties® with Skim Milk Topped with Ripe Raspberries

Cinnamon Raisin English Muffin with a Smear of Light Cream Cheese

Lunch

Turkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,

Topped with Romaine Lettuce Leaves

Minestrone Soup

Coleslaw

Snack

Nectarine

Handful of Almonds

Dinner

Italian Bread Dipped in Olive Oil

Grilled Salmon with Barbecue Sauce

New Petite Red Potatoes

French-style Green Beans, Dusted with Crushed Hazelnuts

Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette

Very Berry Sundae

(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)