DASH Diet 3-Day Meal Plan
Use this simple 3-day menu to get your started on the DASH diet. Remember to monitor your sodium intake and make sure it is less than 2400mg PER DAY. This equates out to a maximum of about 1/4 teaspoon at breakfast, 1/4 teaspoon at lunch, and about a 1/2 teaspoon at dinner.
Displaying 1 - 20 of 20
Dinner
Lunch
| Ingredient | Qty |
|---|---|
| cooked chicken | 3 cups |
| boneless chicken breasts | 1 pounds |
| wild salmon fillets | 0.75 pounds |
| wild cod fillets | 2 pounds |
| Ingredient | Qty |
|---|---|
| eggs (large) | 13 |
| plain yogurt | 1 cups |
| butter | 2 tablespoons |
| parmesan cheese | 0.5 cups |
| whole milk greek yogurt | 1 cups |
| mozzarella cheese | 1 pounds |
| milk | 0.5 cups |
| cottage cheese | 16 ounces |
| cottage cheese | 1 cups |
| shredded parmesan cheese | 4 ounces |
| Ingredient | Qty |
|---|---|
| blueberries | 1.5 cups |
| sweet potatoes | 1.5 pounds |
| cilantro | 1 cups |
| kale | 2 cups |
| lemon juice | 3 tablespoons |
| garlic | 4 cloves |
| carrots (large) | 2 |
| parsley | 1 tablespoons |
| parsley | 0.25 cups |
| butternut squash (large) | 1 |
| red onions (small) | 2 |
| fresh ginger | 1 teaspoons |
| fresh ginger | 3 inches |
| pears | 1 |
| medjool dates | 1 cups |
| limes | 1 |
| brussels sprouts | 1.5 pounds |
| green onions | 9 |
| avocados (large) | 1 |
| red bell peppers (small) | 1.5 |
| broccoli | 0.5 pounds |
| fresh thyme | 2 teaspoons |
| fresh chives | 2 tablespoons |
| blackberries | 4 cups |
| savoy cabbage | 4 cups |
| jalapeño peppers (small) | 1 |
| lime juice | 0.5 cups |
| collard greens (small) | 1 bunches |
| roma tomatoes | 3 |
| bok choy | 2 cups |
| oranges (small) | 2 |
| romaine lettuce (large) | 1 heads |
| curly kale | 1 bunches |
| lacinato kale | 3 cups |
| pomegranate arils | 0.5 cups |
| Ingredient | Qty |
|---|---|
| Herbamare | 1.5 teaspoons |
| sea salt | 2 pinches |
| sea salt | 1.75 teaspoons |
| Italian seasoning | 1 teaspoons |
| black pepper | 0.25 teaspoons |
| dried oregano | 1 teaspoons |
| ground nutmeg | 2 pinches |
| dried thyme | 1 teaspoons |
| ground cumin | 1 teaspoons |
| ground cardamom | 1 pinches |
| turmeric powder | 0.5 teaspoons |
| dried marjoram | 1 teaspoons |
| paprika | 1 teaspoons |
| kosher salt | 1 pinches |
| dried parsley | 1 teaspoons |
| Ingredient | Qty |
|---|---|
| frozen cherries | 1 cups |
| frozen blueberries | 2.5 cups |
| frozen mango | 1 cups |
| Ingredient | Qty |
|---|---|
| dijon mustard | 1 teaspoons |
| coconut aminos | 4 tablespoons |
| Ingredient | Qty |
|---|---|
| maple syrup | 2 teaspoons |
| cacao powder | 5 tablespoons |
| raw vanilla powder | 1 teaspoons |
| Ingredient | Qty |
|---|---|
| marinara sauce | 3 cups |
| kalamata olives | 0.5 cups |
| pepperoncini peppers | 5 |
| Ingredient | Qty |
|---|---|
| black beans | 2 cups |
| raw sunflower seeds | 1 cups |
| quinoa | 3 cups |
| short grain brown rice | 1 cups |
| sesame seeds | 0.5 teaspoons |
| rolled oats | 1.5 cups |
| slivered almonds | 1 cups |
| raw walnuts | 2 cups |
| pumpkin seeds | 0.5 cups |
| sliced almonds | 4 tablespoons |
| black rice | 1.5 cups |
| Ingredient | Qty |
|---|---|
| raw honey | 2 teaspoons |
| raw honey | 6 tablespoons |
| granola | 0.5 cups |
| Ingredient | Qty |
|---|---|
| orange juice | 0.5 cups |
| gluten-free miso | 1 tablespoons |
| Ingredient | Qty |
|---|---|
| extra virgin olive oil | 0.5 cups |
| extra virgin olive oil | 14 tablespoons |
| red wine vinegar | 0.25 cups |
| avocado oil | 1 tablespoons |
| toasted sesame oil | 1 tablespoons |
| toasted sesame oil | 1 teaspoons |
| coconut vinegar | 3 tablespoons |
| garlic infused olive oil | 1 teaspoons |
| Ingredient | Qty |
|---|---|
| water | 1 tablespoons |
| water | 17.75 cups |
| ice cubes | 0.5 cups |