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7-Day DASH Diet Meal Plan

Our weeklong meal plan makes it easy to get started on the DASH diet.

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Taste of Home

If you’re looking to lower your blood pressure, give the DASH—or Dietary Approaches to Stop Hypertension—diet a try. This diet limits foods high in sodium, cholesterol and bad fats while promoting fruits, veggies, nuts and low-fat dairy.

Not sure if this is the right plan for you? Learn more about the DASH diet with our simple guide. 

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Day 1 Breakfast: Banana Oatmeal Pancakes

These pancakes have less sodium per serving than other pancakes made from mixes. Decrease sodium even further by stretching the mix with banana, oats and walnuts. In our house we just sprinkle these with a little confectioners' sugar, because the fruit is so sweet you don't need syrup. — Patricia Swart, Galloway , New Jersey
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Day 1 Lunch: Tomato-Garlic Lentil Bowls

An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
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Day 1 Dinner: White Wine Garlic Chicken

This garlic chicken is great over cooked brown rice or your favorite pasta. Don't forget a sprinkle of Parmesan cheese, too. —Heather Esposito, Rome, New York
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Day 2 Breakfast: Loaded Quinoa Breakfast Bowl

After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
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Day 2 Lunch: Hearty Vegetable Soup

A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
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Day 2 Dinner: Shrimp Orzo with Feta

Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania
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Day 3 Breakfast: Breakfast Sweet Potatoes

Day 3 Breakfast: Breakfast Sweet Potatoes

Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 3 Lunch: California Sushi Rolls

This tastes as good as any restaurant or store-bought California roll. Plus, it's one of the easiest sushi recipes for when you're first learning how to make sushi. For best results, use the sushi rice to ensure the right sticky consistency. —Taste of Home Test Kitchen
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Day 3 Dinner: Cherry Chicken Lettuce Wraps

I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
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Day 4 Breakfast: Brown Sugar & Banana Oatmeal

Oatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
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Day 4 Lunch: Strawberry Blue-Cheese Steak Salad

At lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can't seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana
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Day 4 Dinner: Peanut Ginger Pasta

To get that luscious taste of Thai cuisine, combine ginger, basil, lime and peanut butter in a sauce for linguine. It's so good, we've never had leftovers. —Allil Binder, Spokane, Washington
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Day 5 Breakfast: Raspberry Peach Puff Pancake

Here's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.
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Day 5 Lunch: Turkey and Vegetable Barley Soup

Using ingredients on hand, I stirred up this turkey and veggie-packed soup. If you have them, corn, beans and celery are great here, too. —Lisa Wiger, St. Michael, Minnesota
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Day 5 Dinner: Vegetarian Black Bean Pasta

This was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
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Day 6 Breakfast: Asparagus Omelet Tortilla Wrap

Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
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Day 6 Lunch: Corn, Rice and Bean Burritos

No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
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Day 6 Dinner: Cabbage Roll Skillet

Have a happy helping of this quicker take on something our grandmothers would make. We serve it over brown rice. It also freezes well. —Susan Chickness, Pictou County, Nova Scotia
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Day 7 Breakfast: Warm 'n' Fruity Breakfast Cereal

Sleepyheads will love the heartiness of this nutritious cooked cereal with cinnamon. It's loaded with chopped fruit and nuts. Eat it with plain yogurt and sliced bananas or blueberries. —John Vale, Long Beach, Washington
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Day 7 Lunch: Easy Southwestern Veggie Wraps

I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. —Cindy Beberman, Orland Park, Illinois
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Day 7 Dinner: Roasted Butternut Linguine

Squash is one of our favorite vegetables, and this is my husband's favorite fall dish. He looks forward to it all year. —Kim Caputo, Cannon Falls, Minnesota

Katie Bandurski
Katie is an Associate Editor for Taste of Home, specializing in writing and email newsletters. When she’s out of the office, you’ll find her exploring Wisconsin, trying out new vegetarian recipes and combing through antique shops.
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