DASH Diet Sample Menu

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DASH Diet Sample Menu

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is high blood pressure.

For more information on the DASH diet, see Click here to view an Actionset. High Blood Pressure: Using the DASH Diet.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet.

Breakfast

  • 250 mL (1 cup) corn flakes with 5 mL (1 teaspoon) of sugar
  • 250 mL (1 cup) low-fat milk
  • ½ banana
  • 1 slice whole wheat toast
  • 15 mL (1 tablespoon) jelly
  • 125 mL (1/2 cup) orange juice

Lunch

  • 55 g (2 ounces) sliced turkey
  • 1 pita bread
  • 15 mL (1 tablespoon) low-fat mayonnaise
  • Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
  • 125 mL (1/2 cup) fruit cocktail

Snack

  • 60 mL (1/4 cup) dried apricots
  • 1 graham cracker
  • 75 mL (1/3 cup) mixed nuts
  • 250 mL (1 cup) flavoured low-fat yogurt

Dinner

  • 85 g (3 ounces) grilled salmon
  • 250 mL (1 cup) scallion rice
  • 250 mL (1 cup) steamed broccoli
  • Spinach salad with 250 mL (1 cup) raw spinach, 2 cherry tomatoes, 2 cucumber slices
  • 15 mL (1 tablespoon) light Italian dressing
  • 250 mL (1 cup) low-fat chocolate milk

Credits

By Healthwise Staff
Primary Medical Reviewer E. Gregory Thompson, MD - Internal Medicine
Primary Medical Reviewer Brian D. O'Brien, MD - Internal Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised May 31, 2011

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.