7-Day DASH Diet Meal Plan

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.

Day 1 Breakfast: Banana Oatmeal Pancakes

Start your day with a stack of banana oatmeal pancakes that are filled with nutrient-rich grains, oats, bananas and walnuts.

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

Day 1 Dinner: White Wine Garlic Chicken

This garlic chicken is fantastic over cooked brown rice or your favorite pasta. Don't forget a sprinkle of Parmesan cheese too. —Heather Esposito, Rome, New York

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 satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario

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

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

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

Day 3 Lunch: California Sushi Rolls

Making your own California sushi roll is surprisingly easy. You'll need a bamboo mat, sushi rice and nori sheets to get started, and with a bit of practice, you'll be a pro in no time.

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

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

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

Day 4 Dinner: Peanut Ginger Pasta

Peanut butter noodles combine whole wheat linguine with a savory-sweet peanut-ginger sauce, plus broccoli, carrots and sweet red peppers for crunch and color. It all comes together in less time than it takes to wait for takeout from your local Thai spot.

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.

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

Day 5 Dinner: Vegetarian Black Bean Pasta

This black bean pasta 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

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

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

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

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

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

Day 7 Dinner: Roasted Butternut Linguine

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