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A sample week: DASH diet

Rich in vegetables, fruit, low-fat dairy and whole grains, with fish, poultry, beans and nuts for protein. It limits salt, fatty meats, full-fat dairy, sugary drinks and sweets.

Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.

The week

Meals with a link have a full recipe below. The others are simple meals you can put together without one.

DayBreakfastLunchDinnerSnack
Day 1Strawberry-pineapple yogurt smoothie with a slice of whole-grain toastSalmon salad with yogurt dressing on whole-wheat bread with spinachChicken and green chile stew with brown rice and steamed green beansFrozen grape skewers
Day 2Cinnamon banana overnight oats made with low-fat milkBlack bean soup topped with nonfat Greek yogurt, with a mixed green saladChicken picadillo with brown rice and steamed broccoliUnsalted almonds and a fresh orange
Day 3Greek yogurt with warm berry sauce and whole-grain toastCurried lentil and pumpkin soup with a side saladBaked sweet potato topped with black beans and tomato, with a green saladMango-banana shake made with low-fat milk
Day 4Cranberry almond breakfast quinoaTuscan white bean and spinach soup with a whole-grain rollLemony pan-seared fish with wilted kale and brown riceBaby carrots with homemade hummus
Day 5Whole-grain cereal with skim milk and blueberriesCountry lentil soup with a whole-grain roll and an appleTurkey chili with beans and corn, topped with nonfat yogurtLow-fat yogurt with sliced peaches
Day 6Oatmeal made with skim milk, topped with raisins and walnutsApple, walnut and greens salad topped with grilled chicken stripsWhole-wheat pasta with tomatoes, spinach and cannellini beansRainbow fruit salad
Day 7Strawberry-banana yogurt parfaitChickpea salad with cucumber and peppers, served with whole-wheat pitaDijon baked salmon with roasted beets and green beansAn apple and a small handful of unsalted sunflower seeds

Tips

What studies found

Observed. Each 5-point rise in DASH score went with a 5% lower death rate; feeding trials show it lowers blood pressure by 7 to 11 points with low salt. Soltani 2020, Nutr J

See what it means for your longevity score

The recipes (23)

Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.

Summer Breeze Smoothie
Serves 3 · Recipe from NHLBI (NIH) (Heart Healthy Home Cooking African American Style) · Original recipe
Ingredients Steps
  1. Place all ingredients in blender, and puree until smooth.
  2. Serve in frosted glasses.
Per serving: Calories: 121Protein: 6 gCarbs: 24 gFibre: 2 gFat: 0 gSodium: 64 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Alaska Salmon Salad
Serves 6 · Recipe from NHLBI (NIH) (Honoring the Gift of Heart Health Manual for American Indians and Native Alaskans) · Original recipe
Ingredients Steps
  1. Bake fresh, unsalted salmon (until it flakes easily with a fork in the thickest part). Flake, place in a bowl, and chill.
  2. After salmon has chilled, stir in the remaining ingredients.
  3. Season with black pepper to taste.
  4. Serve as a side dish or salad, or spread on pilot bread or unsalted crackers.
Per serving: Calories: 105Fat: 4 gSodium: 47 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Chicken Chile Stew
Serves 10 · Recipe from NHLBI (NIH) (Honoring the Gift of Heart Health Manual for American Indians and Native Alaskans) · Original recipe
Ingredients Steps
  1. Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.
  2. Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.
  3. Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
  4. Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
  5. Add black pepper to taste before serving.
Per serving: Calories: 189Protein: 30 gCarbs: 5 gFibre: 1 gFat: 5 gSodium: 90 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Grapesicles
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Family Meals) · Original recipe
Ingredients Steps
  1. Thread six grapes, alternating grape colors, onto each wooden skewer.
  2. Place skewers into the freezer for 30 minutes, or until frozen.
  3. Serve immediately.
Per serving: Calories: 83Protein: 1 gCarbs: 22 gFibre: 1 gFat: 0 gSodium: 2 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Cinnamon-Banana Overnight Oats
Serves 1 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Add the banana to a pint-sized jar or other container with a lid. Mash with a fork.
  2. Add the oats, milk, hemp seeds, selected sweetener, and cinnamon. Stir with the fork to combine.
  3. Place in the refrigerator and chill overnight, or at least 5 hours.
  4. Serve cold, or warm briefly in the microwave before serving.
Per serving: Calories: 320Protein: 12.5 gCarbs: 50 gFibre: 6 gFat: 8.5 gSodium: 50 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Zesty Black Bean Soup
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a food processor or blender, add the beans, broth, tomatoes with green chiles, cumin, onion powder, garlic powder, and oregano. Blend until fairly smooth.
  2. Transfer the mixture to a medium saucepan and place over medium heat.
  3. Bring the mixture up to a gentle simmer and let it cook until it is warmed through and the flavors have combined, about 5-10 minutes, stirring occasionally.
  4. Add the lime juice and stir to combine.
  5. Divide the soup between six serving bowls and top each with 1 tablespoon of the Greek yogurt and ½ tablespoon of the scallions.
  6. Serve warm, adjusting the flavor with additional lime juice as desired.
Per serving: Calories: 220Protein: 15 gCarbs: 43 gFibre: 12 gFat: 1 gSodium: 80 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Chicken Picadillo
Serves 6 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. Heat olive oil in a large sauté pan over medium heat. Add the onion, bell peppers, and garlic, and sauté until vegetables are soft, about 5 minutes.
  2. Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
  3. Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
  4. Cover the pan, and reduce the heat. Simmer for 10 minutes.
  5. Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.
Per serving: Calories: 162Protein: 18 gCarbs: 13 gFibre: 2 gFat: 5 gSodium: 133 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Greek Yogurt with Warm Berry Sauce
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Combine the frozen berries and lime juice in a small saucepan.
  2. Bring the mixture to a boil over medium-high heat.
  3. Reduce heat to medium-low to maintain a gentle simmer.
  4. Cook until a sauce forms and thickens, about 10-12 minutes.
  5. Divide the yogurt into four serving bowls.
  6. Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
  7. Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Curried Lentil and Pumpkin Soup
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large pot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, garlic, curry powder, ginger, and cayenne. Cook, stirring often, until the onions are softened, about 5-7 minutes.
  4. Add the broth, brown lentils, and pumpkin puree. Stir to combine.
  5. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
  6. Cover the pot with a lid and cook until the lentils are tender, about 20-25 minutes.
  7. Serve warm.
Per serving: Calories: 135Protein: 8 gCarbs: 21 gFibre: 10 gFat: 2 gSodium: 40 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Black Bean-Covered Sweet Potato
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Wash the sweet potatoes and prick with a fork in several places. Wrap in parchment paper or a paper towel.
  2. Microwave the sweet potatoes on high power (default setting) until tender all the way to the center, about 7-10 minutes, flipping halfway through the cooking time.
  3. Set the sweet potatoes aside to cool slightly.
  4. Meanwhile, combine the beans, tomato, oil, cumin, and coriander in a medium microwave-safe bowl.
  5. Microwave the bean mixture on high power (default setting) until heated through, about 2-3 minutes.
  6. When the sweet potatoes are just cool enough to handle, cut a slice in each sweet potato lengthwise, just enough to open it but not to cut all the way through. Press the ends of each sweet potato to make a well in the center.
  7. Spoon the bean mixture into the well of each sweet potato.
  8. Top each sweet potato with 1 tablespoon of the Greek yogurt and 1 tablespoon of the cilantro. Serve warm.
Per serving: Calories: 230Protein: 12 gCarbs: 44 gFibre: 11 gFat: 2 gSodium: 60 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Mango Shake
Serves 4 · Recipe from NHLBI (NIH) (Delicious Heart Healthy Latino Recipes) · Original recipe
Ingredients Steps
  1. Put all ingredients into a blender. Blend until foamy. Serve immediately.
Per serving: Calories: 106Protein: 5 gCarbs: 20 gFibre: 2 gFat: 2 gSodium: 63 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Cranberry-Almond Breakfast Quinoa
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Add the quinoa, water, and milk to a small saucepan over high heat.
  2. Bring to a boil, then reduce the heat to low.
  3. Add the cinnamon and vanilla.
  4. Cover the pot with a lid and simmer until the liquid is absorbed and the quinoa is tender, about 10-15 minutes.
  5. Stir in the cranberries and almonds and serve warm, or chill before serving if desired.
Per serving: Calories: 260Protein: 10.5 gCarbs: 34.5 gFibre: 5.5 gFat: 8.5 gSodium: 35 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Tuscan Bean Soup
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan or pot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, celery, and garlic. Sauté until the onion and celery are soft, about 3-5 minutes.
  4. Add the oregano, thyme, and red pepper flakes. Sauté until fragrant, about 1 minute.
  5. Stir in the broth, beans, and the tomatoes with their juice.
  6. Increase the heat to high and bring the soup to a simmer. Reduce the heat to maintain simmer.
  7. Cover the saucepan with a lid and cook for 20-25 minutes, allowing the flavors combine.
  8. Remove the lid and stir in the spinach.
  9. Cover the pot with the lid and cook until the spinach is just wilted, about 2-3 minutes.
  10. Divide the soup between six serving bowls and top each with 1 tablespoon of the parmesan cheese. Serve warm.
Per serving: Calories: 135Protein: 10 gCarbs: 15 gFibre: 5 gFat: 4 gSodium: 175 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Lemony Pan-Seared Fish with Wilted Kale
Serves 1 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Cut the lemon in half lengthwise. Juice one of the halves into a small bowl. Cut the other half into four wedges. Set the lemon juice and lemon wedges aside.
  2. On a clean plate or other surface (e.g. cutting board), pat the fish dry with paper towels, then season it evenly on both sides with the seasoning blend and chopped dill.
  3. Preheat a nonstick skillet over medium-high heat.
  4. Add ½ tablespoon of the oil to the pan.
  5. Add the fish and cook on the first side until browned, about 2-4 minutes.
  6. Turn the fish over and heat until cooked through and flakes easily with a fork, about 4-6 minutes.
  7. Transfer the fish to a clean plate and cover with foil.
  8. Add the remaining ½ tablespoon of oil to the pan.
  9. Add the kale and cook until wilted, about 2-4 minutes.
  10. Add the lemon juice and stir to combine.
  11. Transfer the kale to the plate with the fish and serve warm, squeezing on additional lemon juice as desired.
Per serving: Calories: 325Protein: 28 gCarbs: 23 gFibre: 4.5 gFat: 15 gSodium: 140 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Home-Style Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Drain the chickpeas. Reserve the canning liquid and set aside.
  2. Put the chickpeas in a food processor or blender.
  3. Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
  4. Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
  5. Add additional lemon juice to taste, if desired.
  6. Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
  7. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Country Lentil Soup
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Warm a large saucepan or pot over medium-high heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, celery, carrots, and garlic. Cook until softened, about 5-8 minutes.
  4. Add the oregano, thyme, and black pepper. Sauté until fragrant, about 1 minute.
  5. Add the broth, water, lentils, and tomatoes with their juice.
  6. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
  7. Cover the pot with a lid and cook until the lentils are tender, about 20-30 minutes.
  8. Divide the soup between four serving bowls and top each with 1 tablespoon of the parsley.
  9. Serve warm.
Per serving: Calories: 120Protein: 4 gCarbs: 17 gFibre: 4 gFat: 3.5 gSodium: 185 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Turkey Chili with Beans and Corn
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large pot or Dutch oven over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onions and bell pepper. Cook, stirring often, for 2 minutes.
  4. Add the ground turkey. Cook until the turkey is no longer pink, about 7-10 minutes, breaking it up into crumbles as it cooks.
  5. Add the garlic, chili powder, smoked paprika, cumin, salt, and pepper. Cook, stirring constantly, until fragrant, about 1-2 minutes.
  6. Add the tomatoes with their juice.
  7. Reduce the heat to medium-low and simmer for 25-30 minutes.
  8. Add the beans and corn. Stir to combine and cook until the corn is thawed, about 2-4 minutes.
  9. Serve warm.
Per serving: Calories: 345Protein: 23.5 gCarbs: 47 gFibre: 14 gFat: 8.5 gSodium: 250 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Autumn Salad
Serves 6 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. Sprinkle lemon juice on the apple slices.
  2. Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.
  3. Toss with raspberry vinaigrette dressing, to lightly cover the salad, and serve.
Per serving: Calories: 138Protein: 3 gCarbs: 19 gFibre: 3 gFat: 7 gSodium: 41 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Tomato, Spinach, and Cannellini Bean Pasta
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan (pot) over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion and garlic.
  4. Sauté until the onion is soft, about 4-5 minutes.
  5. Add the broth, pasta, diced tomatoes with their liquid, spinach, cannellini beans, oregano, and black pepper. Stir to combine.
  6. Increase the heat to high and bring to a boil.
  7. Reduce the heat to a low simmer and cover the pot with a lid.
  8. Cook, stirring frequently, until almost all the liquid has been absorbed and the pasta is tender, about 10 minutes.
  9. Taste and adjust seasoning as needed.
  10. Serve warm.
Per serving: Calories: 340Protein: 15 gCarbs: 61 gFibre: 11 gFat: 4.5 gSodium: 75 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Rainbow Fruit Salad
Serves 12 · Recipe from NHLBI (NIH) (Stay Young At Heart) · Original recipe
Ingredients Steps
  1. Mix the fruit together in a large bowl.
  2. In a small bowl, combine all the ingredients for the honey orange sauce and mix well.
  3. Just before serving, pour the honey orange sauce over the fruit.
Per serving: Calories: 96Fat: 1 gSodium: 4 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Strawberry Banana Yogurt Parfait
Serves 8 · Recipe from NHLBI (NIH) (Delicious Heart Healthy Latino Recipes) · Original recipe
Ingredients Steps
  1. Spoon 1 tablespoon of yogurt into the bottom of each 8-ounce wine or parfait glass. Top the yogurt with 1 tablespoon sliced bananas, 1 tablespoon sliced strawberries, and ¼ cup graham cracker crumbs.
  2. Repeat the yogurt, banana, strawberry, and graham cracker layers.
  3. Top with a rounded tablespoon of fat-free whipped topping, if desired.
  4. Serve the parfait immediately, or cover each glass with plastic wrap and chill for up to 2 hours before serving.
Per serving: Calories: 179Protein: 6 gCarbs: 36 gFibre: 2 gFat: 2 gSodium: 190 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Mediterranean Chickpea Salad
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano, and red pepper flakes to make a dressing.
  2. Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
  3. Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
  4. Serve immediately, or chill before serving if desired.
Per serving: Calories: 145Protein: 4.5 gCarbs: 15 gFibre: 3 gFat: 8.5 gSodium: 10 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Baked Salmon Dijon
Serves 6 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. Preheat oven to 400 °F.
  2. Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
  3. Lightly coat baking sheet with cooking spray.
  4. Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
  5. Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
  6. Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

More recipes and guides

How this diet is defined here: NHLBI DASH Eating Plan (https://www.nhlbi.nih.gov/health/dash-eating-plan): no more than 2,300 mg sodium a day, or 1,500 mg for the lower-sodium version

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