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One Week With the DASH Eating Plan
(2,000 Calories)

DAY 1   |    DAY 2   |    DAY 3   |    DAY 4   |    DAY 5   |    DAY 6   |    DAY 7

Day 1 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
¾ cup bran flakes cereal:
   1 medium banana
   1 cup milk, low-fat
1 slice whole wheat bread:
   1 tsp soft (tub) margarine
1 cup orange juice
 
220
1
107
149
26
5
 

 
 

 
 
 
 
 
 
 
 
 
 
 

 
 
 

 
 
 

 
 
 
     
 
 
 
 

 
 
Lunch
¾ cup chicken salad:
   2 slices whole wheat bread
   1 Tbsp Dijon mustard
salad:
   ½ cup fresh cucumber slices
   ½ cup tomato wedges
   1 Tbsp sunflower seeds
   1 tsp Italian dressing,
     reduced calorie
½ cup fruit cocktail, juice pack
 
179
299
373
 
1
5
0
43
 
5
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 


 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Dinner
3 oz beef, eye of the round:
   2 Tbsp beef gravy, fat-free
1 cup green beans, sautéed with:
   ½ tsp canola oil
1 small baked potato:
   1 Tbsp sour cream, fat-free
   1 Tbsp grated cheddar cheese,
     natural, reduced fat
   1 Tbsp chopped scallions
1 small whole wheat roll:
   1 tsp soft (tub) margarine
1 small apple
1 cup milk, low-fat
 
35
165
12
0
14
21
 
67
1
148
26
1
107
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Snacks
⅓ cup almonds, unsalted
¼ cup raisins
½ cup fruit yogurt,
     fat-free, no sugar added
 
0
4
86
 
 
 
 
 
 
 
 
 
 
1
 
 
 
 
½
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
Totals
2,101 5 5 6 2 0

Nutrients Per Day


Calories: 2,062
Total fat: 63 g
Calories from fat: 28%
Saturated fat: 13 g
Calories from saturated fat: 6%
Cholesterol: 155 mg
Sodium: 2,101 mg
Carbohydrate: 284 g
Protein: 114 g
Calcium: 1,220 mg
Magnesium: 594 mg
Potassium: 4,909 mg
Fiber: 37 g




Day 2 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
½ cup instant oatmeal
1 mini whole wheat bagel:
   1 Tbsp peanut butter
1 medium banana
1 cup milk, low-fat
 
54
84
81
1
107
 
1
1
 
 
 
 
 
 
 
 
 
 
 
 
 
1
 
 
 
 
 
 
1
 
 
 
 
 
 
 
 
 
½
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Lunch
chicken breast sandwich:
   2 slices (3 oz) chicken
     breast, skinless
   2 slices whole wheat bread
   1 slice (¾ oz) cheddar cheese,
     natural, reduced fat
   1 large leaf romaine lettuce
   2 slices tomato
   1 Tbsp mayonnaise, low-fat
1 cup cantaloupe
1 cup apple juice
 
 
 
65 
299 
 
202 


101 
26 
21
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
¼ 
½ 
 
 
 
 
 
 
 
 
 
 
 
 
 


 
 
 
 
 
 
½ 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
Dinner
1 cup spaghetti:
   ¾ cup vegetarian spaghetti sauce*
   3 Tbsp Parmesan cheese
spinach salad:
   1 cup fresh spinach leaves
   ¼ cup fresh carrots, grated
   ¼ cup fresh mushrooms, sliced
   1 Tbsp vinaigrette salad dressing**
½ cup corn, cooked from frozen
½ cup canned pears, juice pack
 

479 
287 
 
24 
19 




 

 
 
 
 
 
 
 
 
 
 
 
1½ 
 
 

½ 
½ 
 

 
 
 
 
 
 
 
 
 
 
 

 
 
 
½ 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
 
 
 
 
 
 
 
 
 
 
 
 
Snacks
⅓ cup almonds
¼ cup dried apricots
1 cup fruit yogurt,
     fat-free, no sugar added
 
0
3
173
 
 
 
 
 
 
 
 
 
 
1
 
 
 
 
1
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
Totals
2,035 6 7 3 1 0


Nutrients Per Day


Calories: 2,027
Total fat: 64 g
Calories from fat: 28%
Saturated fat: 13 g
Calories from saturated fat: 6%
Cholesterol: 114 mg
Sodium: 2,035 mg
Carbohydrate: 288 g
Protein: 99 g
Calcium: 1,370 mg
Magnesium: 535 mg
Potassium: 4,715 mg
Fiber: 34 g




Day 3 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
¾ cup bran flakes cereal:
   1 medium banana
   1 cup milk, low-fat
1 slice whole wheat bread:
   1 tsp soft (tub) margarine
1 cup orange juice
 
220
1
107
149
26
6
 

 
 

 
 
 
 
 
 
 
 
 
 
 

 
 
 

 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
Lunch
beef barbecue sandwich:
   2 oz beef, eye of round
   1 Tbsp barbecue sauce
   2 slices (1½ oz) cheddar cheese,
     natural, reduced fat
   1 hamburger bun
   1 large leaf romaine lettuce
   2 slices tomato
1 cup new potato salad*
1 medium orange
 
 
26
156
 
405
183
1
2
17
0
 
 
 
 
 
 
2
 
 
 
 
 
 
 
 
 
 
 
¼
½

 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 

 
 
 
 
 
 
 
⅔ 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Dinner
3 oz cod:
   1 tsp lemon juice
½ cup brown rice
1 cup spinach, cooked from frozen,
   sautéed with:
   1 tsp canola oil
   1 Tbsp almonds, slivered
1 sm cornbread muffin, made w/ oil:
   1 tsp soft (tub) margarine
 
70
1
5
 
184
0
0
119
26
 
 
 

 
 
 
 

 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
¼ 
 
 
 
 
 
 
 
 

 
 

 
 
 
 
 
 
 
 
 
 
Snacks
1 cup fruit yogurt, fat-free,
  no added sugar:
   1 Tbsp sunflower seeds, unsalted
2 large graham cracker rectangles:
   1 Tbsp peanut butter

 
173 
 

156 
81 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
½ 
 
 
 
 
 
 
 
 
 
 
 
 
Totals
2,114 7 4 3 1 ⅔ 3 0


Nutrients Per Day


Calories: 1,997
Total fat: 56 g
Calories from fat: 25%
Saturated fat: 12 g
Calories from saturated fat: 6%
Cholesterol: 140 mg
Sodium: 2,114 mg
Carbohydrate: 289 g
Protein: 103 g
Calcium: 1,537 mg
Magnesium: 630 mg
Potassium: 4,676 mg
Fiber: 34 g




Day 4 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
1 slice whole wheat bread:
   1 tsp soft (tub) margarine
1 cup fruit yogurt, fat-free,
  no added sugar
1 medium peach
½ cup grape juice
 
149
26
 
173
0
4
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
Lunch
ham and cheese sandwich:
   2 oz ham, low-fat, low-sodium
   1 slice (¾ oz) cheddar cheese,
     natural, reduced fat
   2 slices whole wheat bread
   1 large leaf romaine lettuce
   2 slices tomato
   1 Tbsp mayonnaise, low-fat
1 carrot sticks
 
 
549 
 
202 
299 


101 
84 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
¼ 
½ 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
 
 
 
 
 
 
⅔ 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
Dinner
chicken and Spanish rice
1 cup green peas, sautéed with:
   1 tsp canola oil
1 cup cantaloupe chunks
1 cup milk, low-fat

 
341
115
0
26
107
 

 
 
 
 
 
 

 
 
 
 
 
 
 

 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
Snacks
⅓ cup almonds
1 cup apple juice
¼ cup apricots
1 cup milk, low-fat
 

21 

107 
 
 
 
 
 
 
 
 
 
 
 
 


 
 
 
 
 

 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
Totals
2,312 4 7 1 ⅔ 1 3 0


Nutrients Per Day


Calories: 2,024
Total fat: 59 g
Calories from fat: 26%
Saturated fat: 12 g
Calories from saturated fat: 5%
Cholesterol: 148 mg
Sodium: 2,312 mg
Carbohydrate: 279 g
Protein: 110 g
Calcium: 1,417 mg
Magnesium: 538 mg
Potassium: 4,575 mg
Fiber: 35 g




Day 5 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
1 cup whole oat rings cereal:
   1 medium banana
   1 cup milk, low-fat
1 medium raisin bagel:
   1 Tbsp peanut butter
1 cup orange juice
 
273
1
107
272
81
5
 

 
 

 
 
 
 
 
 
 
 
 
 
 

 
 
 

 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Lunch
tuna salad plate:
   ½ cup tuna salad
   1 large leaf romaine lettuce
   1 slice whole wheat bread
cucumber salad:
   1 cup fresh cucumber slices
   ½ cup tomato wedges
   1 Tbsp vinaigrette dressing
½ cup cottage cheese, low-fat:
½ cup canned pineapple, juice pack
1 Tbsp almonds
 
 
171 

149 
 


133 
459 


 
 
 
 

 
 
 
 
 
 
 
 
 
 
¼ 
 
 


 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
¼ 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
¼ 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Dinner
3 oz turkey meatloaf
1 small baked potato:
   1 Tbsp sour cream, fat-free
   1 Tbsp cheddar cheese, natural,
     reduced fat, grated
   1 scallion stalk, chopped
1 cup collard greens, sautéed with:
   1 tsp canola oil
1 small whole wheat roll
1 medium peach
 
205 
14 
21 
 
67 

85 

148 

 
 
 
 
 
 
 
 
 

 
 
 

 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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

 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
Totals
2,373 5 5 2 2 0


Nutrients Per Day


Calories: 1,976
Total fat: 57 g
Calories from fat: 26%
Saturated fat: 11 g
Calories from saturated fat: 5%
Cholesterol: 158 mg
Sodium: 2,373 mg
Carbohydrate: 275 g
Protein: 111 g
Calcium: 1,470 mg
Magnesium: 495 mg
Potassium: 4,769 mg
Fiber: 30 g




Day 6 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
1 granola bar, low-fat
1 medium banana
1/2 cup fruit yogurt,
  fat-free, no sugar added
1 cup orange juice
1 cup milk, low-fat
 
81 

 
86 

107 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 

 
 
 
 
 
½ 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Lunch
turkey breast sandwich:
   3 oz turkey breast
   2 slices whole wheat bread
   1 large leaf romaine lettuce
   2 slices tomato
   2 tsp mayonnaise, low-fat
   1 Tbsp Dijon mustard
1 cup steamed broccoli,
  cooked from frozen
1 medium orange
 
 
48 
299 


67 
373 
 
11 

 
 
 

 
 
 
 
 
 
 
 
 
 
 
¼ 
½ 
 
 
 

 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
⅔ 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Dinner
3 oz spicy baked fish
1 cup scallion rice
spinach sauté:
   1/2 cup spinach, cooked from frozen
   2 tsp canola oil
   1 Tbsp almonds, slivered
1 cup carrots, cooked from
frozen 1 small whole wheat roll:
   1 tsp soft (tub) margarine
1 small cookie
 
50 
18 
 
 
92 


84 
148 
26 
60 
 
 

 
 
 
 
 
 

 
 
 
 
 
 
 

 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
¼ 
 
 
 
 
 
 
 
 
 
 

 
 
 

 
 
 
 
 
 
 
 
 
 
 
 

Snacks
2 Tbsp peanuts, unsalted
1 cup milk, low-fat
¼ cup dried apricots
 

107 

 
 
 
 
 
 
 
 
 
 
 

 
 

 
 
 
 
 
 
½ 
 
 
 
 
 
 
 
 
 
 
Totals
1,671 6 5 ¾ 5 2 ¾ 3 ⅔ 1


Nutrients Per Day


Calories: 1,939
Total fat: 58 g
Calories from fat: 27%
Saturated fat: 12 g
Calories from saturated fat: 6%
Cholesterol: 171 mg
Sodium: 1,671 mg
Carbohydrate: 268 g
Protein: 105 g
Calcium: 1,210 mg
Magnesium: 548 mg
Potassium: 4,710 mg
Fiber: 36 g




Day 7 Number of Servings by DASH Food Group
2,300-mg Sodium (Na) Menu Na (mg) Grains Vegetables Fruits Milk products Meats, fish, and poultry Nuts, seeds, and legumes Fats and oils Sweets and added sugars
Breakfast
1 cup whole-grain oat rings cereal:
   1 medium banana
   1 cup milk, low-fat
1 cup fruit yogurt, fat-free,
  no sugar added
 
273 

107 
 
173 
 

 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Lunch
tuna salad sandwich:
   ½ cup tuna, drained, rinsed
   1 Tbsp mayonnaise, low-fat
   1 large leaf romaine lettuce
   2 slices tomato
   2 slices whole wheat bread
1 medium apple
1 cup milk, low-fat
 
 
39 
101 


299 

107 
 
 
 
 
 
 

 
 
 
 
 
 
½ 
¼ 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 

 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
Dinner
1/6 recipe zucchini lasagna
salad:
   1 cup fresh spinach leaves
   1 cup tomato wedges
   2 Tbsp croutons, seasoned
   1 Tbsp vinaigrette dressing,
     reduced calorie
   1 Tbsp sunflower seeds
1 small whole wheat roll:
   1 tsp soft (tub) margarine
1 cup grape juice
 
368 
 
24 

62 
 
133 

148 
45 

 

 
 
 
¼ 
 
 
 

 
 
 

 


 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
½ 
 
 
 
 
 
 
 
 
 
 
½ 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
 
Snacks
⅓ cup almonds, unsalted
¼ cup dry apricots
6 whole wheat crackers
 


166 
 
 
 

 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
Totals
2,069 4 ¾ 5 4 1 0


Nutrients Per Day


Calories: 1,993
Total fat: 64 g
Calories from fat: 29%
Saturated fat: 13 g
Calories from saturated fat: 6%
Cholesterol: 71 mg
Sodium: 2,069 mg
Carbohydrate: 283 g
Protein: 93 g
Calcium: 1,616 mg
Magnesium: 537 mg
Potassium: 4,693 mg
Fiber: 32 g






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