Interested in following the DASH diet but not sure how to do it? Below are sample menus to get you started.

Dietary Approaches to Stop Hypertension (DASH) is a nutritional plan to reduce or control high blood pressure. This diet highlights that foods with less sodium and foods rich in potassium, magnesium and calcium — help lower blood pressure.

This diet consists of menus rich in vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. This diet also provides limited protein from red meat, candy, and sugary drinks.

DASH diet plan

You may want to try this diet, but aren’t quite sure how to include it in your daily menus. To help you get started, here are three DASH diet menus. Use these lists as the basis of your healthy eating plan.

And remember that on some days, you may eat more or less of certain foods than the recommended amounts for a particular food group. This is generally acceptable as long as the average of a set of days or week is close to the recommendations. Sodium is excluded in this case. Try to continue to follow your daily sodium limit as much as possible. Also note that nutritional information values ​​may vary depending on the specific brands of ingredients you use or according to changes you make when preparing a meal.

First day menu

the breakfast

  • 1 whole wheat bagel, store-bought with 2 tablespoons of peanut butter (no salt added)
  • medium sized orange
  • A glass of skim milk
  • Caffeine free coffee

the lunch

  • Spinach salad made with:
    • 4 cups of fresh spinach leaves
    • One pear, cut into slices
    • 1/2 cup canned tangerine pieces
    • 1/3 cup sliced ​​almonds
    • Two tablespoons of vinegar
  • 12 pieces of low sodium wheat cereal
  • A glass of skim milk


  • Liquor 3 ounces cooked, herb-seasoned cod (about 4 ounces raw)
  • 1/2 cup of brown rice pilau with vegetables
  • 1/2 cup steamed fresh green beans
  • Small piece of sourdough
  • 2 teaspoons olive oil
  • A cup of fresh berries with chopped mint
  • Iced herbal tea

snack (anytime)

  • A cup of fat-free and low-calorie yogurt
  • 4 vanilla biscuits
Nutritional analysis for the first day
Calories: 2,015 Cholesterol: 70 mg
Total fat: 70 g Sodium: 1,607 mg
Saturated fat: 10 g Total carbohydrates: 267 g
Trans fats: 0 g Dietary fiber: 39 g
Monounsaturated fats: 25 g Total sugars: 109 g
Potassium: 3,274 mg Protein: 90 g
Calcium: 1,298 mg Magnesium: 394 mg


DASH rations for the first day
Cereals and grain products: 7
vegetables: 5
the fruit: 5
Dairy products (low-fat or fat-free): 3
اللحوم parents walasamak: 3
Nuts, seeds and dry beans: 2
Fats and oils: 3
candy: 1

Second day menu

the breakfast

  • One cup of a mixture of fresh fruits, such as cantaloupe, bananas, apples, and berries, topped with one cup of low-fat, low-calorie vanilla flavored yogurt and 1/3 cup of walnut kernels.
  • 1 bran cereal cake
  • 1 teaspoon of trans fat-free vegetable ghee
  • A glass of skim milk
  • herbal tea

the lunch

  • Curry chicken roll made with:
    • One medium whole wheat tortilla
    • 2/3 cup cooked shredded chicken, about 3 ounces
    • 1/2 cup of sliced ​​apples
    • 1 1/2 tablespoons of light mayonnaise
    • 1/2 teaspoon curry powder
  • 1/2 cup or about 8 small, raw carrots
  • A glass of skim milk


  • One cup of whole wheat spaghetti, cooked with one cup of marinara sauce, no salt added.
  • Two cups of mixed vegetable salad
  • 1 tablespoon of low-fat Caesar dressing
  • Small whole wheat bread roll
  • A teaspoon of olive oil
  • One peach
  • sparkling water

snack (anytime)

  • A mixture of nuts consisting of:
    • 1/4 cup of raisins
    • 1 ounce or about 22 small, unsalted crackers
    • Two tablespoons of sunflower seeds

*Fat-free jams/sauces still have calories, so count as 1 serving of fat.

Nutritional analysis for the second day
Calories: 2,165 Cholesterol: 101 mg
Total fat: 72 mg Sodium: 1,855 magazines
Saturated fat: 11 grief Total carbohydrates: 311 mg
Trans fats: 0 mg Dietary fiber: 36 grief
Monounsaturated fats: 14 g Total sugars: 125 mg
Potassium: 4,026 mg Protein: 95 mg
Calcium: 1,363 mg Magnesium: 507 mg


see also: what is an anti inflammatory diet

DASH Rations for Day 2
Cereals and grain products: 7
vegetables: 5
the fruit: 5
Dairy products (low-fat or fat-free): 3
اللحوم parents walasamak: 3
Nuts, seeds and dry beans: 2
Fats and oils: 3
candy: 0

Third day menu

the breakfast

  • 1 cup old-fashioned oats* topped with 1 teaspoon cinnamon
  • 1 slice of toasted bread
  • 1 teaspoon of trans fat-free vegetable shortening
  • one banana
  • 1 cup of skim milk

the lunch

  • Tuna salad, prepared as follows:
    • 1/2 cup canned tuna in unsalted water, 3 ounces
    • 2 tablespoons of light mayonnaise
    • 15 grapes
    • 1/4 cup chopped celery
    • Pour over 2 1/2 cups of romaine lettuce
  • 8 pieces of Melba toasted chips
  • 1 cup of skim milk


  • Beef with vegetable kebab, prepared from:
    • 3 ounces of meat
    • 1 cup of peppers, onions, mushrooms and cherry tomatoes
  • 1 cup cooked wild rice
  • 1/3 cup of walnuts
  • 1 cup of pineapple chunks
  • Prickly pear and cranberry sparkling water:
    • Four ounces of cranberry and thistle juice
    • 4 to 8 ounces of sparkling water

snack (anytime)

  • 1 cup of light yogurt
  • 1 medium peach

To reduce sodium, don’t add salt when cooking oats.

Nutritional analysis for the third day
Calories: 1,868 Cholesterol: 114 mg
Total fat: 45 g Sodium: 1,332 mg
Saturated fat: 7 g Total carbohydrates: 277 g
Monounsaturated fats: 19 g Dietary fiber: 29 g
Potassium: 4,170 mg Total sugars: 125 g
Calcium: 1,083 mg Protein: 103 g
Magnesium: 423 mg


DASH Rations for Day 3
Cereals and grain products: 6
vegetables: 5
the fruit: 5
Dairy products (low-fat or fat-free): 3
اللحوم parents walasamak: 6
Nuts, seeds and dry beans: 1
Fats and oils: 3
candy: 0