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Health Information for the Public

Your Guide to Lowering Your Blood Pressure With DASH —
A Week With the DASH Eating Plan

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

Day One

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 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

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
1/2 cup fruit cocktail, juice pack 5 1

Dinner

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

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


Day Two

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

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


Day Three

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

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


Day Four

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


Day Five

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

3 oz turkey meatloaf (view recipe)
205 substitute low-sodium ketchup in recipe 74 3
1 small baked potato:
14
1
1 Tbsp sour cream, fat-free
21
1
1 Tbsp natural cheddar cheese, reduced fat, grated
67
1 Tbsp natural cheddar cheese, reduced fat, and low sodium 1
1 scallion stalk, chopped
1
1 cup collard greens, sautéed with:
85
2
1 tsp canola oil 0
1 small whole wheat roll
148 6 small melba toast crackers, unsalted 1 1
1 medium peach
0
1

Snacks

1 cup fruit yogurt, fat-free, no added sugar
173 1
2 Tbsp sunflower seeds, unsalted
0 1

Totals

Totals 2,373 1,519 5 6 1/4 5 2 1/4 6 1 3/4 2 0

Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,976 2,100
Total fat 57 g 52 g
Calories from fat 26% 22%
Saturated fat 11 g 11 g
Calories from saturated fat 5% 5%
Cholesterol 158 mg 158 mg
Sodium 2,373 mg 1,519 mg
Carbohydrate 275 g 314 g
Protein 111 g 114 g
Calcium 1,470 mg 1,412 mg
Magnesium 495 mg 491 mg
Potassium 4,769 mg 4,903 mg
Fiber 30 g 31 g


Day Six

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 low-fat granola bar 81 1
1 medium banana 1 1
1/2 cup fruit yogurt, fat-free,
no sugar added
86 1/2
1 cup orange juice 5 2
1 cup low-fat milk 107 1

Lunch

turkey breast sandwich:

3 oz turkey breast
48
3
2 slices whole wheat bread
299
2
1 large leaf romaine lettuce
1
1/4
2 slices tomato
2
1/2
2 tsp mayonnaise, low-fat
67
2/3
1 Tbsp Dijon mustard 373 1 Tbsp regular mustard 175
1 cup steamed broccoli, cooked from frozen
11 2
1 medium orange
0
1

Dinner

3 oz spicy baked fish (view recipe)
50
3
1 cup scallion rice (view recipe) 18 2
spinach sauté:

1/2 cup spinach, cooked from frozen,
sautéed with:
92
1
2 tsp canola oil
0
2
1 Tbsp almonds, slivered, unsalted
0 1/4
1 cup carrots, cooked from frozen 84 2
1 small whole wheat roll:
148 1
1 tsp soft (tub) margarine
26
1
1 small cookie
60
1

Snacks

2 Tbsp peanuts, unsalted
1/2
1 cup low-fat milk
1/4 cup dried apricots

Totals

Totals 1,671 1,472 6 5 3/4 5 2 1/2 6 3/4 3 2/3 1

 

Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,939 1,935
Total fat 58 g 57 g
Calories from fat 27% 27 %
Saturated fat 12 g 12 g
Calories from saturated fat 6% 6%
Cholesterol 171 mg 171 mg
Sodium 1,671 mg 1,472 mg
Carbohydrate 268 g 268 g
Protein 105 g 105 g
Calcium 1,210 mg 1,214 mg
Magnesium 548 mg 545 mg
Potassium 4,710 mg 4,710 mg
Fiber 36 g 36 g


Day Seven

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: 273 1 cup regular oatmeal 5
1 medium banana 1
1 cup low-fat milk 107
1 cup fruit yogurt, fat-free, no sugar added 173

Lunch

tuna salad sandwich:

1/2 cup tuna, drained, rinsed
39
1 Tbsp mayonnaise, low-fat
101
1 large leaf romaine lettuce
1
2 slices tomato
2
2 slices whole wheat bread
299
1 medium apple
1
1 cup low-fat milk 107

Dinner

1/6 recipe zucchini lasagna: (view recipe)
368 substitute cottage cheese, low-fat, no salt added in recipe 165
salad:

1 cup fresh spinach leaves
24
1 cup tomato wedges
9
2 Tbsp croutons, seasoned
62
1 Tbsp vinaigrette dressing, reduced calorie
133
1 Tbsp low-sodium vinaigrette dressing, from recipe 1
1 Tbsp sunflower seeds 0
1 small whole wheat roll:
148
1 tsp soft (tub) margarine
45 1 tsp unsalted soft (tub) margarine 0
1 cup grape juice
8

Snacks

1/3 cup almonds, unsalted
0
1/4 cup dry apricots
3
6 whole wheat crackers
166

Totals

Totals 2,069 1,421            

Sodium Level
Nutrients Per Day 2,300 mg 1,500 mg
Calories 1,993 1,988
Total fat 64 g 60 g
Calories from fat 29 % 27 %
Saturated fat 13 g 13 g
Calories from saturated fat 6% 6%
Cholesterol 71 mg 72 mg
Sodium 2,069 mg 1,421 mg
Carbohydrate 283 g 285 g
Protein 93 g 97 g
Calcium 1,616 mg 1,447 mg
Magnesium 537 mg 553 mg
Potassium 4,693 mg 4,695 mg
Fiber 32 g 33 g



Contents

Introduction

What Is High Blood Pressure?

What Is the DASH Eating Plan?
- How Do I Make the DASH?
- How Can I Get Started on the DASH Eating Plan?

A Week With the DASH Eating Plan

Recipes for Heart Health

To Learn More

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