Here is a week of menus from the DASH eating plan. The menus allow you to have a daily sodium level of either 2,300 mg or, by making the noted changes, 1,500 mg. You'll also find that the menus sometimes call for you to use lower sodium, low-fat, fat-free, or reduced fat versions of products.
The menus are based on 2,000 calories a day—serving sizes should be increased or decreased for other calorie levels. To ease the calculations, some of the serving sizes have been rounded off. Also, some items may be in too small a quantity to have a listed food group serving. Recipes for starred items are given on the later pages. Some of these recipes give changes that can be used to lower their sodium level. Use the changes if you want to follow the DASH eating plan at 1,500 milligrams of sodium per day.
Abbreviations:
oz = ounce
tsp = teaspoon
Tbsp = tablespoon
g = gram
mg = milligram
Breakfast |
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| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 3/4 cup bran flakes cereal: | 220 | 3/4 cup shredded wheat cereal | 1 | 1 | |||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| 1 slice whole wheat bread: | 149 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 cup orange juice | 5 | 2 | |||||||||
Lunch |
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| 3/4 cup chicken salad: (view recipe) |
179 |
Remove salt from the recipe (view
recipe) |
120 | 3 | |||||||
| 2 slices whole wheat bread |
299 |
2 | |||||||||
| 1 Tbsp Dijon mustard |
373 |
1 Tbsp regular mustard | 175 | 1 | |||||||
| salad: |
|||||||||||
| 1/2 cup fresh cucumber slices |
1 |
1 | |||||||||
| 1/2 cup tomato wedges |
5 |
1 | |||||||||
| 1 Tbsp sunflower seeds |
0 |
1/2 | |||||||||
| 1 tsp Italian dressing, low calorie | 43 |
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| 1/2 cup fruit cocktail, juice pack | 5 | 1 | |||||||||
Dinner |
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| 3 oz beef, eye of the round: | 35 | 3 | |||||||||
| 2 Tbsp beef gravy, fat-free | 165 | ||||||||||
| 1 cup green beans, sautéed with: | 12 | 2 | |||||||||
| 1/2 tsp canola oil | 0 | 1/2 | |||||||||
| 1 small baked potato: | 14 | 1 | |||||||||
| 1 Tbsp sour cream, fat-free | 21 | ||||||||||
| 1 Tbsp grated natural cheddar cheese, reduced fat | 67 |
1 Tbsp natural cheddar cheese, reduced fat, low sodium | 1 | ||||||||
| 1 Tbsp chopped scallions |
1 |
||||||||||
| 1 small whole wheat roll: | 148 |
1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 small apple | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
Snacks |
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| 1/3 cup almonds, unsalted |
0 | 1 | |||||||||
| 1/4 cup raisins |
4 | 1 | |||||||||
| 1/2 cup fruit yogurt, fat-free, no sugar added |
86 | 1/2 | |||||||||
Totals |
|||||||||||
| Totals | 2,101 | 1,507 | 5 | 5 | 6 | 2 1/2 | 6 | 1 1/2 | 3 1/2 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 2,062 | 2,037 |
| Total fat | 63 g | 59 g |
| Calories from fat | 28% | 26 % |
| Saturated fat | 13 g | 12 g |
| Calories from saturated fat | 6 % | 5 % |
| Cholesterol | 155 mg | 155 mg |
| Sodium | 2,101 mg | 1,507 mg |
| Carbohydrate | 284 g | 284 g |
| Protein | 114 g | 115 g |
| Calcium | 1,220 mg | 1,218 mg |
| Magnesium | 594 mg | 580 mg |
| Potassium | 4,909 mg | 4,855 mg |
| Fiber | 37 g | 36 g |
Breakfast |
|||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1/2 cup instant oatmeal | 54 | 1/2 cup regular oatmeal with 1 tsp cinnamon |
5 | 1 | |||||||
| 1 mini whole wheat bagel: | 84 | 1 | |||||||||
| 1 Tbsp peanut butter | 81 | 1/2 | |||||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
Lunch |
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| chicken breast sandwich: |
|||||||||||
| 3 oz chicken breast, skinless |
65 | 3 | |||||||||
| 2 slices whole wheat bread |
200 |
2 | |||||||||
| 1 slice (3/4 oz) natural cheddar cheese, reduced fat | 202 | 1 slice (3/4 oz) natural Swiss cheese, low sodium | 3 | 1/2 | |||||||
| 1 large leaf romaine lettuce |
1 | 1/4 | |||||||||
| 2 slices tomato |
2 |
1/2 | |||||||||
| 1 Tbsp mayonnaise, low-fat |
101 |
1 | |||||||||
| 1 cup cantaloupe chunks | 26 | 2 | |||||||||
| 1 cup apple juice | 21 | 2 | |||||||||
Dinner |
|||||||||||
| 1 cup spaghetti: |
1 |
2 | |||||||||
| 3/4 cup vegetarian spaghetti sauce (view
recipe) |
479 | Substitute low-sodium tomato paste (6 oz) in recipe | 253 | 1 1/2 | |||||||
| 3 Tbsp Parmesan cheese |
287 |
1/2 | |||||||||
| spinach salad: |
|||||||||||
| 1 cup fresh spinach leaves |
24 |
1 | |||||||||
| 1/4 cup fresh carrots, grated |
19 |
1/2 | |||||||||
| 1/4 cup fresh mushrooms, sliced | 1 | 1/2 | |||||||||
| 1 Tbsp vinaigrette dressing (view
recipe) |
1 | 1/2 | |||||||||
| 1/2 cup corn, cooked from frozen |
1 |
1 | |||||||||
| 1/2 cup canned pears, juice pack |
5 |
1 | |||||||||
Snacks |
|||||||||||
| 1/3 cup almonds, unsalted |
0 | 1 | |||||||||
| 1/4 cup dried apricots |
3 | 1 | |||||||||
| 1 cup fruit yogurt, fat-free, no sugar added |
173 | 1 | |||||||||
Totals |
|||||||||||
| Totals | 2,035 | 1,560 | 6 | 5 1/4 | 7 | 3 | 3 | 1 1/2 | 1 1/2 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 2,027 | 2,078 |
| Total fat | 64 g | 68 g |
| Calories from fat | 28% | 30 % |
| Saturated fat | 13 g | 16 g |
| Calories from saturated fat | 6 % | 7 % |
| Cholesterol | 114 mg | 129 mg |
| Sodium | 2,035 mg | 1,560 mg |
| Carbohydrate | 288 g | 290 g |
| Protein | 99 g | 100 g |
| Calcium | 1,370 mg | 1,334 mg |
| Magnesium | 535 mg | 542 mg |
| Potassium | 4,715 mg | 4,721 mg |
| Fiber | 34 g | 34 g |
Breakfast |
|||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 3/4 cup bran flakes cereal: | 220 | 2 cups puffed wheat cereal | 1 | 1 | |||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| 1 slice whole wheat bread: | 149 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 cup orange juice | 6 | 2 | |||||||||
Lunch |
|||||||||||
| beef barbeque sandwich: |
|||||||||||
| 2 oz beef, eye of round |
26 | 2 | |||||||||
| 1 Tbsp barbeque sauce |
156 | ||||||||||
| 2 slices (11/2 oz) natural cheddar cheese, reduced fat |
405 | 11/2 oz natural cheddar cheese, reduced fat, low sodium |
9 | 1 | |||||||
| 1 hamburger bun |
183 |
2 | |||||||||
| 1 large leaf romaine lettuce |
1 |
1/4 | |||||||||
| 2 slices tomato |
2 |
1/2 | |||||||||
| 1 cup new potato salad (view recipe) | 17 |
2 | |||||||||
| 1 medium orange | 0 | 1 | |||||||||
Dinner |
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| 3 oz cod: | 70 |
3 | |||||||||
| 1 tsp lemon juice |
1 |
||||||||||
| 1/2 cup brown rice |
5 |
1 | |||||||||
| 1 cup spinach, cooked from frozen, sautéed with: |
184 | 2 | |||||||||
| 1 tsp canola oil |
0 |
1 | |||||||||
| 1 Tbsp almonds, slivered |
0 |
1/4 | |||||||||
| 1 small cornbread muffin, made with oil: |
119 | 1 | |||||||||
| 1 tsp soft (tub) margarine |
26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
Snacks |
|||||||||||
| 1 cup fruit yogurt, fat-free, no added sugar: |
173 | 1 | |||||||||
| 1 Tbsp sunflower seeds, unsalted | 0 | 1/2 | |||||||||
| 2 large graham cracker rectangles: |
156 | ||||||||||
| 1 Tbsp peanut butter | 81 | 1/2 | |||||||||
Totals |
|||||||||||
| Totals | 2,114 | 1,447 | 7 | 4 3/4 | 4 | 3 | 5 | 1 1/4 | 3 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 1,997 | 1,995 |
| Total fat | 56 g | 52 g |
| Calories from fat | 25 % | 24 % |
| Saturated fat | 12 g | 11 g |
| Calories from saturated fat | 6 % | 5 % |
| Cholesterol | 140 mg | 140 mg |
| Sodium | 2,114 mg | 1,447 mg |
| Carbohydrate | 289 g | 283 g |
| Protein | 103 g | 104 g |
| Calcium | 1,537 mg | 1,524 mg |
| Magnesium | 630 mg | 598 mg |
| Potassium | 4,676 mg | 4,580 mg |
| Fiber | 34 g | 31 g |
Breakfast |
|||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1 slice whole wheat bread: | 149 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 cup fruit yogurt, fat-free, no added sugar | 173 | 1 | |||||||||
| 1 medium peach | 0 | 1 | |||||||||
| 1/2 cup grape juice | 4 | 1 | |||||||||
Lunch |
|||||||||||
| ham and cheese sandwich: |
|||||||||||
| 2 oz ham, low-fat, low sodium |
549 |
2 oz roast beef tenderloin | 23 | 2 | |||||||
| 1 slice (3/4 oz) natural cheddar cheese, reduced fat |
202 | 1 slice (3/4 oz) natural cheddar cheese, reduced fat, low sodium | 4 | 1/2 | |||||||
| 2 slices whole wheat bread |
299 | 2 | |||||||||
| 1 large leaf romaine lettuce |
1 |
1/4 | |||||||||
| 2 slices tomato |
2 |
1/2 | |||||||||
| 1 Tbsp mayonnaise, low-fat |
101 |
1 | |||||||||
| 1 cup carrot sticks | 84 |
2 | |||||||||
Dinner |
|||||||||||
| chicken and Spanish rice (view
recipe) |
341 | substitute low-sodium tomato sauce (4 oz) in recipe | 215 | 1 | 3 | ||||||
| 1 cup green peas, sautéed with: |
115 |
2 | |||||||||
| 1 tsp canola oil |
0 |
1 | |||||||||
| 1 cup cantaloupe chunks |
26 |
2 | |||||||||
| 1 cup low-fat milk |
107 |
1 | |||||||||
Snacks |
|||||||||||
| 1/3 cup almonds, unsalted | 0 | 1 | |||||||||
| 1 cup apple juice |
21 | 2 | |||||||||
| 1/4 cup apricots |
3 | 1 | |||||||||
| 1 cup low-fat milk |
107 | 1 | |||||||||
Totals |
|||||||||||
| Totals | 2,312 | 1,436 | 4 | 4 3/4 | 7 | 3 1/2 | 5 | 1 | 3 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 2,024 | 2,045 |
| Total fat | 59 g | 59 g |
| Calories from fat | 26% | 26 % |
| Saturated fat | 12 g | 12 g |
| Calories from saturated fat | 5% | 5 % |
| Cholesterol | 148 mg | 150 mg |
| Sodium | 2,312 mg | 1,436 mg |
| Carbohydrate | 279 g | 278 g |
| Protein | 110 g | 116 g |
| Calcium | 1,417 mg | 1,415 mg |
| Magnesium | 538 mg | 541 mg |
| Potassium | 4,575 mg | 4,559 mg |
| Fiber | 35 g | 35 g |
Breakfast |
|||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1 cup whole grain oat rings cereal: | 273 | 1 cup frosted shredded wheat | 4 | 1 | |||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| 1 medium raisin bagel: | 272 | 2 | |||||||||
| 1 Tbsp peanut butter | 81 | 1 Tbsp peanut butter, unsalted | 3 | 1/2 | |||||||
| 1 cup orange juice | 5 | 2 | |||||||||
Lunch |
|||||||||||
| tuna salad plate: |
|||||||||||
| 1/2 cup tuna salad (view
recipe) |
171 |
3 | |||||||||
| 1 large leaf romaine lettuce |
1 |
1/4 | |||||||||
| 1 slice whole wheat bread |
149 | 6 whole wheat crackers, low sodium | 53 | 1 | |||||||
| cucumber salad: |
|||||||||||
| 1 cup fresh cucumber slices |
2 | 2 | |||||||||
| 1/2 cup tomato wedges | 5 |
1 | |||||||||
| 1 Tbsp vinaigrette dressing |
133 | 2 Tbsp yogurt dressing, fat-free in recipe | 66 | 1 | |||||||
| 1/2 cup cottage cheese, low-fat: |
459 | 1/4 | |||||||||
| 1/2 cup canned pineapple, juice pack |
1 |
1 | |||||||||
| 1 Tbsp almonds, unsalted |
0 |
1/4 | |||||||||
Dinner |
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