Your 7 Day Dash Diet Meal Plan That S Easy To Follow

The DASH diet is a non-restrictive eating plan that emphasizes whole, nutrient-dense foods.

Image Credit: Sergei Gnatiuk/iStock/GettyImages The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is designed to help you lower your blood pressure, improve heart health, reduce the risk of certain diseases, including type 2 diabetes and cancer and, in some cases, lose weight.

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 These overall goals are achieved by eating whole foods and focusing on an eating pattern that is rich in potassium, calcium and magnesium with low levels of sodium and saturated fat.

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The DASH diet has been around for more than 20 years and has been ranked the number two diet overall and the number one diet for healthy eating by the U.S. News and World Report once again in 2021.

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 Along with helping in many areas related to hypertension and disease risk factors, DASH promotes overall wellness and fosters a healthy lifestyle, so you don't need to have such risk factors to benefit from this eating plan.

The DASH diet is relatively simple, with a focus on fruits, vegetables, whole grains, lean protein, legumes and healthy fats. Emphasizing these foods helps to naturally decrease your intake of sodium, saturated fat and refined sugar.

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 Your 7-Day DASH Diet Meal Plan

The following one-week meal plan reflects the DASH diet principles, providing a variety of recipes focusing on a plant-forward approach with the incorporation of lean protein and dairy sources. Feel free to supplement with additional fruits and veggies throughout the week. If you’re cooking for one, keep in mind that some of these recipes will provide leftovers, so you’ll have extras for the week.

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 Sunday
 
Using oat flour in your homemade pancakes can help you get more heart-healthy fiber.

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Breakfast: Oat Flour Pancakes Lunch: Farro Mediterranean Bowl Dinner: Broiled Scallops served with a baked sweet potato and a side of Buffalo Cauliflower Bites or roasted or sautéed veggies Snack/Dessert: Chocolate-Mint “Energy Ball” Truffles

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 Monday
 
Along with its protein content, smoked salmon boasts healthy omega-3 fatty acids.

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Breakfast: Smoked Salmon Avocado Toast Lunch: White Bean and Veggie Soup served with a side of crusty bread or pita Dinner: Homemade Chicken Tacos with Mexican Fried Rice and Beans Snack/Dessert: Fruit Smoothie

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 Tuesday

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These Greens, Fruit and Chickpea wraps come together easily and are packed with protein and healthy fats.

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Breakfast: Banana Overnight Oats Lunch: Greens, Fruit and Chickpea Wrap Dinner: Creamy Pumpkin Pasta Sauce with Penne and a side of sautéed asparagus or green beans Snack/Dessert: Apples With Nut Butter

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 Wednesday

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This Mediterranean-Stuffed Chicken is full of flavor and checks all the nutrition boxes.

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Breakfast: Avocado Breakfast Sandwich Lunch: Lentil Soup served with a side of crusty bread or pita Dinner: Mediterranean Stuffed Chicken with a simple side salad Snack/Dessert: Pumpkin Spice Latte Energy Bites

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 Thursday

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Like the combo of sweet and savory? Look no further than goat cheese-stuffed figs.

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Breakfast: Greek Yogurt with Nuts and Berries Lunch: Cranberry Chicken Salad served on top of greens with a side of crusty bread or pita Dinner: Grilled Shrimp Kebab with Honey Sriracha Dipping Sauce and a Stuffed Sweet Potato with broccoli Snack/Dessert: Goat Cheese-Stuffed Figs

Friday Image Credit: Chef Abbie Gellman, RD

Breakfast: Peach Overnight Oats Lunch: Barley Bean Chili Dinner: Pesto Salmon served on top of your favorite whole grain, like brown rice or quinoa, and a side of Oven “Fried” Squash or roasted or sautéed veggies Snack/Dessert: Sunshine Smoothie

Saturday

Instead of mayo, this tuna pasta salad relies on avocado for its creaminess.

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Breakfast: Spinach Frittata Lunch: Tuna Pasta Salad with Avocado Dinner: Vegan Meatballs served with marinara sauce and a side of roasted or sautéed veggies Snack/Dessert: Stuffed Dates

Related Reading 10 Effortless Ways to Finally Cut Down on Salt

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  references
  
      US News & World Report: “U.S. News Reveals Best Diet Rankings for 2021”
       




  references
  
      US News & World Report: “U.S. News Reveals Best Diet Rankings for 2021”
    




The DASH diet is a non-restrictive eating plan that emphasizes whole, nutrient-dense foods.

Image Credit: Sergei Gnatiuk/iStock/GettyImages