Information and menus with examples of heart healthy meals to help make the DASH eating plan part of your daily life.
NHLBI PUBLICATIONS AND RESOURCES

A Week With the DASH Eating Plan

DOWNLOAD
PDF
Question about formats, printing, or ordering?
Web-only

Web-only Publications

This item is only available online for download and self-printing.
Got it

Following DASH means you’ll be eating delicious food that’s also good for you. Not sure where to start? These DASH menus have seven days of healthy, nutritious breakfast, lunch, dinner, and snack ideas. Menus are based on eating 2,000 calories a day; remember to increase or decrease serving sizes for other calorie levels.

DETAILS
Audience
General Public & Patients
Page Count
8
Related Health Topics
Language
English
Date of Publication

Related Publications

This fact sheets provides an overview of the DASH eating plan, which can help to lower blood pressure

Why the DASH Eating Plan Works

Get started using the DASH eating plan to lower your blood pressure with the help of this fact sheet, which provides five steps to help you begin.

Getting Started on DASH

Tips to help you change to heart healthy eating with the DASH eating plan.

Making the Move to DASH

This worksheet can help you understand how your current food habits compare with the DASH eating plan.

What's on Your Plate? (1,800-2,000 calories/day)

This fact sheets provides tips to keep you on track with the DASH eating plan.

Tips To Keep on Track

This fact sheets provides tips to help you reduce salt and sodium in your food choices.

Tips To Reduce Salt and Sodium

This fact sheets provides a heart-healthy recipe for baked red snapper with zesty tomato sauce

Baked Red Snapper Recipe

Try this heart-healthy recipe for chicken quesadillas with red and green salsa

Chicken Quesadillas Recipe

Try this heart-healthy recipe for jambalaya.

Jumpin' Jambalaya Recipe

Try this heart healthy recipe for stir-fried orange beef that’s better than takeout!

Stir-Fried Orange Beef Recipe

Try this heart-healthy recipe for Maria’s Veggie Wrap.

Maria's Veggie Wrap Recipe