The sample menus that are suitable  for the DASH diet


Are you considering following the DASH diet but unsure what to do? Here are some sample menus to start you off.

page contents

  1. an introduction
  2. First list
  3. The second day of day two
  4. On the third day of the list

Dietary Methods to End Hypertension (DASH) (DASH) is an eating plan to reduce high blood pressure. The diet emphasizes that foods with less sodium and high in magnesium, potassium, and calcium can help lower blood pressure.

This diet comprises menus high in fruits, vegetables, and dairy products that are low in fat, along with whole grains, fish, poultry, and nuts. In addition, this diet contains many proteins from meats, sweets, and sweet drinks.

It’s possible to try this diet, but you’re not exactly sure how to incorporate it into your daily meals. So for you to get going, here are three-day menus that work for DASH. DASH diet. Make these lists the foundation for your eating regimen that is healthy.

Be aware that you might consume more or less certain foods than the recommended quantities for the particular food category on certain days. This is usually acceptable, so ensure that the mean of a set of days or a whole week is close to the guidelines. Sodium is not included in this instance. Stay within your daily sodium intake to the greatest extent possible. Keep in mind that nutritional amounts can vary based on the particular kinds of ingredients you choose to use or any changes you make when cooking your meal.

First-day menu


  • One whole-wheat bagel purchased from the grocery store, filled with peanut butter two tablespoons (no salt is added)
  • Medium-sized orange
  • A cup of skimmed milk
  • Decaffeinated coffee


Spinach salad prepared with:

  • Four cups of fresh spinach leaves
  • One pear, sliced
  • 1/2 cup of tangerine pieces that can be canned
  • 1/3 cup of sliced almonds
  • Two tablespoons vinegar

12 parts of wheat with low-sodium cereal

A cup of skimmed milk


  • 3 ounces of cooked cod that has been herb-seasoned (about 4 inches raw)
  • 1/2 cup pilaf made of brown rice and vegetables
  • 1/2 cup of fresh steamed green beans
  • A small amount of dough that has been fermented
  • Two teaspoons of olive oil
  • Cup of fresh-picked berries paired with chopped mint
  • Iced herbal tea

snack (anytime)

  • One cup of low-fat, low-calorie yogurt
  • Four vanilla biscuits
Analyzing nutrition for the first day
Calories: 2015 Cholesterol: 70 mg
Total fat: 70 Jam Sodium: 1,607 mg
Saturated fats: 10 Jam Total carbohydrates: 267 Jam
Trans fats: 0 Jam Dietary fiber: 39 Jam
Monounsaturated fats: 25 Jam Sugars: 109 Jam
Potassium: 3,274 mg Protein: 90 Jam
Calcium: 1,298 mg Magnesium: 394 mg
RASH food and drink rations are to be distributed on the first day
Cereals and grain-based products: 7
Vegetables: 5
The fruit: 4
Dairy-based products (low-fat and fat-free): 3
Fish, meat, and poultry: 3
Seeds, dry nuts, and beans: 2
Oils and fats: 3
Dessert: 1

Second-day menu


  • 1.25 cups of a mix of fruits that are fresh, like bananas, cantaloupe apples, berries, and cantaloupe, served with 1 cup low fat, vanilla yogurt with a low-calorie as well as 1/3 cup walnuts.
  • One cake made of bran cereal
  • A teaspoon of margarine that is free of trans-fats.
  • A cup of skimmed milk
  • herbal tea


The curry chicken roll is made from:

  • Medium-sized, whole wheat tortilla
  • 2/3 cup cooked, shredded chicken, roughly 3 ounces
  • 1/2 cup of apple slices
  • Two tablespoons light mayonnaise*
  • One teaspoon of curry powder

1/2 cup, or approximately eight small raw carrots

A cup of skimmed milk


  • One cup whole wheat spaghetti cooked in 1 cup marinara with no salt added.
  • Two cups of various vegetables to serve as a salad
  • A tablespoon or less of low-fat Caesar dressing
  • Whole grain roll of bread
  • One teaspoon of olive oil
  • One peach
  • sparkling water

snack (anytime)

A mix of nuts comprised of:

  • 1 cup raisins
  • One ounce, which is about 22 crackers that are small and unsalted.
  • A tablespoon of sunflower seeds

These products contain calories and therefore count as a Serving of fat.

Diet analysis for the second day of the diet
Calories: 2,193 Cholesterol: 99 mg
Total fat: 70 Jam Sodium: 1,854 mg
Saturated fats: 11 Jam Total carbohydrates: 324 Jam
Trans fats: 0 Jam Dietary fiber: 38 mg
Monounsaturated fats: 16 Jam Sugars: 135 Jam
Potassium: 4,219 mg Protein: 95 Jam
Calcium: 1,370 mg Magnesium: 495 mg
DASH food ration for day 2
Cereals and grains: 7
Vegetables: 5
The fruit: 5
Dairy-based products (low-fat and fat-free): 3
Meat, poultry, and fish: 3
Nuts and seeds that are dry, and beans: 2
Oils and fats: 3
Dessert: 0

Third-day menu


  • 1 cup cooked traditional oatmeal with 1 teaspoon cinnamon
  • A slice of toast made from whole wheat
  • A teaspoon of margarine that is free of trans-fats.
  • One banana
  • A cup of skimmed milk


Tuna salad is made up of the following:

  • 1/2 cup de-salted and drained tuna canned in water, 3 three ounces
  • Two tablespoons of mayonnaise without fat
  • 15 grapes
  • 1/4 cup chopped celery
  • The meal comes along with 2 cups of fresh lettuce

Eight slices of lightly toasted Melba crackers

A cup of skimmed milk


Beef and vegetable kebabs:

  • 3 pounds of beef
  • A cup of onions, peppers, and mushrooms, as well as small tomatoes

A cup of wild rice cooked

12 cup pecans

The pineapple is a piece of ice in a cup.

The mix of raspberry includes:

  • 4 8 ounces of raspberry juice
  • 4 to 8 ounces of sparkling water

snack (anytime)

  • 1 cup yogurt with a light flavor
  • A medium-sized peach

To further decrease sodium intake, avoid adding salt to your oatmeal when you cook it.

Diet analysis for the third day of the diet
Calories: 1,868 Cholesterol: 114 mg
Total fat: 45 Jam Sodium: 1,332 mg
Saturated fats: 0 Jam Total carbohydrates: 277 Jam
Trans fats: 7 Jam Dietary fiber: 29 Jam
Monounsaturated fats: 19 Jam Sugars: 125 Jam
Potassium: 4,170 mg Protein: 103 Jam
Calcium: 1,083 mg Magnesium: 423 mg
Food rations from DASH for the 3rd day of the week.
Cereals and grains: 6
Vegetables: 5
The fruit: 5
Dairy-based products (low-fat and fat-free): 3
Meat, poultry, and fish: 6
Seeds, dry nuts, and beans: 1
Oils and fats: 3
Dessert: 0

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