{"id":50270,"date":"2025-04-25T21:23:25","date_gmt":"2025-04-26T01:23:25","guid":{"rendered":"https:\/\/www.hancockhealth.org\/mayo-health-library\/dash-diet-sample-menus\/"},"modified":"2026-02-04T11:49:36","modified_gmt":"2026-02-04T16:49:36","slug":"dash-diet-sample-menus","status":"publish","type":"mayo","link":"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/dash-diet-sample-menus\/","title":{"rendered":"DASH diet: Sample menus"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n<p>DASH stands for Dietary Approaches to Stop Hypertension. It is a healthy-eating plan that&#8217;s designed to help treat or prevent high blood pressure.<\/p>\n<p>\u9019 <abbr title=\"Dietary Approaches to Stop Hypertension\">DASH<\/abbr> diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. These include potassium, calcium, magnesium, protein and fiber.<\/p>\n<p>Vegetables, fruits and whole grains are the basis of the <abbr title=\"Dietary Approaches to Stop Hypertension\">DASH<\/abbr> diet. But it also includes foods that are good sources of calcium, protein or other nutrients:<\/p>\n<ul>\n<li>Fat-free or low-fat dairy products.<\/li>\n<li>Fish and poultry, which have generally low levels of saturated fats.<\/li>\n<li>Beans and nuts.<\/li>\n<\/ul>\n<p>The diet limits the following:<\/p>\n<ul>\n<li>Fatty meats, such as beef, pork and lamb.<\/li>\n<li>Full-fat dairy products.<\/li>\n<li>Tropical oils, such as coconut and palm oils.<\/li>\n<li>Sweets and sugar-sweetened drinks.<\/li>\n<\/ul>\n<p>To help you get started with the <abbr title=\"Dietary Approaches to Stop Hypertension\">DASH<\/abbr> diet eating plan, here are three days of menus based on the <abbr title=\"Dietary Approaches to Stop Hypertension\">DASH<\/abbr> diet. Use these menus as a basis for your own healthy meal planning.<\/p>\n<p>The menus are based on a diet of 2,000 calories or less each day. Talk to your health care professional or a dietitian about your calorie goals. The goal for sodium is less than 2,300 milligrams a day.<\/p>\n<h4>Breakfast<\/h4>\n<ul>\n<li>1 cup of oatmeal without salt.<\/li>\n<li>1\/4 cup raisins.<\/li>\n<li>1 medium banana.<\/li>\n<li>1 cup fat-free milk.<\/li>\n<li>Coffee, tea or water.<\/li>\n<\/ul>\n<h4>Lunch<\/h4>\n<ul>\n<li>Hummus plate with:\n<ul>\n<li>1\/2 cup hummus.<\/li>\n<li>1\/2 medium red pepper.<\/li>\n<li>1\/2 medium cucumber.<\/li>\n<li>10 baby carrots.<\/li>\n<li>3 falafel patties (about 2 inches in diameter).<\/li>\n<li>1 whole-grain pita pocket.<\/li>\n<\/ul>\n<\/li>\n<li>\u6c34<\/li>\n<\/ul>\n<h4>Dinner<\/h4>\n<ul>\n<li>Roasted salmon with:\n<ul>\n<li>4 ounces of salmon.<\/li>\n<li>Maple balsamic glaze.<\/li>\n<\/ul>\n<\/li>\n<li>1 cup whole-grain and wild rice blend.<\/li>\n<li>3\/4 cup green beans with red bell peppers.<\/li>\n<li>1\/2 cup canned pear slices in juice.<\/li>\n<li>Tea, hot or cold and not sweetened.<\/li>\n<\/ul>\n<h4>Snack (anytime)<\/h4>\n<ul>\n<li>1 cup low-fat yogurt.<\/li>\n<li>1 medium peach.<\/li>\n<\/ul>\n<table summary=\"Day 1 menu DASH servings\">\n<thead>\n<tr>\n<th colspan=\"2\" width=\"100%\">Day 1 DASH servings<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 75%\">Grains and grain products:<\/td>\n<td style=\"width: 25%\">6<\/td>\n<\/tr>\n<tr>\n<td>Vegetables:<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Fruits:<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Dairy foods, low-fat or fat-free:<\/td>\n<td>2<\/td>\n<\/tr>\n<tr>\n<td>Lean meat, fish, poultry and eggs:<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Fats and oils:<\/td>\n<td>1<\/td>\n<\/tr>\n<tr>\n<td>Nuts, seeds and beans:<\/td>\n<td>2<\/td>\n<\/tr>\n<tr>\n<td>Sweets:<\/td>\n<td>1\/2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table summary=\"Day 1 menu nutritional analysis\">\n<thead>\n<tr>\n<th colspan=\"4\" width=\"100%\">Day 1 nutritional analysis<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 30%\">Calories:<\/td>\n<td style=\"width: 20%\">1,940<\/td>\n<td style=\"width: 30%\">Total fat:<\/td>\n<td style=\"width: 20%\">57 g<\/td>\n<\/tr>\n<tr>\n<td>Sodium:<\/td>\n<td>2,017 mg<\/td>\n<td>Saturated fat:<\/td>\n<td>10 g<\/td>\n<\/tr>\n<tr>\n<td>Potassium:<\/td>\n<td>4,469 mg<\/td>\n<td>Monounsaturated fat:<\/td>\n<td>27 g<\/td>\n<\/tr>\n<tr>\n<td>Magnesium:<\/td>\n<td>470 mg<\/td>\n<td>Polyunsaturated fat:<\/td>\n<td>13 g<\/td>\n<td>\n            <\/td>\n<\/tr>\n<tr>\n<td>Calcium:<\/td>\n<td>1,000 mg<\/td>\n<td>Total carbohydrate:<\/td>\n<td>278 g<\/td>\n<\/tr>\n<tr>\n<td>Protein:<\/td>\n<td>86 g<\/td>\n<td>Dietary fiber:<\/td>\n<td>31 g<\/td>\n<\/tr>\n<tr>\n<td>Cholesterol:<\/td>\n<td>80 mg<\/td>\n<td>Added sugars:<\/td>\n<td>10 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4>Breakfast<\/h4>\n<ul>\n<li>1 cup mixed fruit such as melon and grapes.<\/li>\n<li>1\/2 whole-wheat bagel.<\/li>\n<li>1 tablespoon natural peanut butter.<\/li>\n<li>1 cup skim milk.<\/li>\n<li>Coffee, tea or water.<\/li>\n<\/ul>\n<h4>Lunch<\/h4>\n<ul>\n<li>Spinach salad with:\n<ul>\n<li>3 cups fresh spinach leaves.<\/li>\n<li>1 sliced pear.<\/li>\n<li>1\/2 cup canned mandarin oranges.<\/li>\n<li>1 tablespoon red wine vinegar.<\/li>\n<li>1 tablespoon olive oil.<\/li>\n<li>1 ounce of goat cheese.<\/li>\n<li>3 ounces of cooked chicken.<\/li>\n<\/ul>\n<\/li>\n<li>1 small whole-wheat roll.<\/li>\n<li>Water.<\/li>\n<\/ul>\n<h4>Dinner<\/h4>\n<ul>\n<li>Vegetarian pasta with:\n<ul>\n<li>1\/2 cup marinara sauce.<\/li>\n<li>1 cup chopped summer squash.<\/li>\n<li>1\/2 cup frozen chopped spinach.<\/li>\n<li>1 1\/2 cup whole-wheat pasta.<\/li>\n<\/ul>\n<\/li>\n<li>1 cup melon.<\/li>\n<li>1 cup skim milk.<\/li>\n<\/ul>\n<h4>Snack (anytime)<\/h4>\n<ul>\n<li>1\/4 cup trail mix, not salted.<\/li>\n<\/ul>\n<table summary=\"Day 2 menu DASH servings\">\n<thead>\n<tr>\n<th colspan=\"2\" width=\"100%\">Day 2 DASH servings<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 75%\">Grains and grain products:<\/td>\n<td style=\"width: 25%\">6<\/td>\n<\/tr>\n<tr>\n<td>Vegetables:<\/td>\n<td>7<\/td>\n<\/tr>\n<tr>\n<td>Fruits:<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>Dairy foods, low-fat or fat-free:<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Lean meat, fish, poultry and eggs:<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Nuts, seeds and dry beans:<\/td>\n<td>1 1\/2<\/td>\n<\/tr>\n<tr>\n<td>Fats and oils:<\/td>\n<td>3<\/td>\n<\/tr>\n<tr>\n<td>Sweets:<\/td>\n<td>1<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table summary=\"Day 2 menu nutritional analysis\">\n<thead>\n<tr>\n<th colspan=\"4\" width=\"100%\">Day 2 nutritional analysis<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 30%\">Calories:<\/td>\n<td style=\"width: 20%\">1,727<\/td>\n<td style=\"width: 30%\">Total fat:<\/td>\n<td style=\"width: 20%\">58 g<\/td>\n<\/tr>\n<tr>\n<td>Sodium:<\/td>\n<td>1,157 mg<\/td>\n<td>Saturated fat:<\/td>\n<td>14 g<\/td>\n<\/tr>\n<tr>\n<td>Potassium:<\/td>\n<td>3,660 mg<\/td>\n<td>Monounsaturated fat:<\/td>\n<td>26 g<\/td>\n<\/tr>\n<tr>\n<td>Magnesium:<\/td>\n<td>512 mg<\/td>\n<td>Polyunsaturated fat:<\/td>\n<td>12 g<\/td>\n<\/tr>\n<tr>\n<td>Calcium:<\/td>\n<td>1,115 mg<\/td>\n<td>Total carbohydrate:<\/td>\n<td>229 g<\/td>\n<\/tr>\n<tr>\n<td>Protein:<\/td>\n<td>87 g<\/td>\n<td>Dietary fiber:<\/td>\n<td>30 g<\/td>\n<\/tr>\n<tr>\n<td>Cholesterol:<\/td>\n<td>104 mg<\/td>\n<td>Added sugars:<\/td>\n<td>12 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4>Breakfast<\/h4>\n<ul>\n<li>Avocado toast with:\n<ul>\n<li>1 medium avocado.<\/li>\n<li>1\/4 cup sundried tomatoes.<\/li>\n<li>1 poached egg.<\/li>\n<li>1 slice whole-wheat toast.<\/li>\n<\/ul>\n<\/li>\n<li>1 medium orange.<\/li>\n<li>Coffee, tea or water.<\/li>\n<\/ul>\n<h4>Lunch<\/h4>\n<ul>\n<li>Tuna salad on crackers with:\n<ul>\n<li>3 ounces low-sodium canned tuna.<\/li>\n<li>1\/4 cup diced onion.<\/li>\n<li>1\/4 cup diced bell pepper (red, yellow or orange).<\/li>\n<li>1\/4 cup diced celery.<\/li>\n<li>1 tablespoon low-fat mayonnaise.<\/li>\n<li>8 melba toast crackers.<\/li>\n<\/ul>\n<\/li>\n<li>1 apple.<\/li>\n<li>1\/2 cup skim milk.<\/li>\n<\/ul>\n<h4>Dinner<\/h4>\n<ul>\n<li>Vegetable stir-fry with:\n<ul>\n<li>1\/2 teaspoon sesame oil.<\/li>\n<li>1\/2 cup sliced onion, sliced.<\/li>\n<li>1\/2 cup chopped red bell pepper.<\/li>\n<li>1\/2 cup sliced button mushrooms.<\/li>\n<li>1\/2 cup broccoli florets.<\/li>\n<li>1\/2 cup sliced carrots.<\/li>\n<li>1\/2 teaspoon chopped fresh ginger.<\/li>\n<li>1\/2 teaspoon chopped fresh garlic.<\/li>\n<li>1\/2 tablespoon mirin rice wine.<\/li>\n<li>1\/2 teaspoon reduced-sodium soy sauce.<\/li>\n<li>1\/2 tablespoon chopped cashews.<\/li>\n<\/ul>\n<\/li>\n<li>1 cup brown rice.<\/li>\n<li>Yogurt, low-fat and low added sugar.<\/li>\n<li>Water.<\/li>\n<\/ul>\n<h4>Snack (anytime)<\/h4>\n<ul>\n<li>1 peach.<\/li>\n<li>1\/4 cup almonds.<\/li>\n<\/ul>\n<table summary=\"Day 3 menu DASH servings\">\n<thead>\n<tr>\n<th colspan=\"2\" width=\"100%\">Day 3 DASH servings<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 75%\">Grains and grain products:<\/td>\n<td style=\"width: 25%\">5<\/td>\n<\/tr>\n<tr>\n<td>Vegetables:<\/td>\n<td>6 1\/2<\/td>\n<\/tr>\n<tr>\n<td>Fruits:<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Dairy foods, low-fat or fat-free:<\/td>\n<td>2<\/td>\n<\/tr>\n<tr>\n<td>Lean meat, fish, poultry and eggs:<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Nuts, seeds and dry beans:<\/td>\n<td>1<\/td>\n<\/tr>\n<tr>\n<td>Fats and oils:<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>Sweets:<\/td>\n<td>0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table summary=\"Day 3 menu nutritional analysis\">\n<thead>\n<tr>\n<th colspan=\"4\" width=\"100%\">Day 3 nutritional analysis<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 30%\">Calories:<\/td>\n<td style=\"width: 20%\">2,114<\/td>\n<td style=\"width: 30%\">Total fat:<\/td>\n<td style=\"width: 20%\">74 g<\/td>\n<\/tr>\n<tr>\n<td>Sodium:<\/td>\n<td>1,462 mg<\/td>\n<td>Saturated fat:<\/td>\n<td>12 g<\/td>\n<\/tr>\n<tr>\n<td>Potassium:<\/td>\n<td>5,406 mg<\/td>\n<td>Monounsaturated fat:<\/td>\n<td>38 g<\/td>\n<\/tr>\n<tr>\n<td>Magnesium:<\/td>\n<td>579 mg<\/td>\n<td>Polyunsaturated fat:<\/td>\n<td>18 g<\/td>\n<\/tr>\n<tr>\n<td>Calcium:<\/td>\n<td>1,333 mg<\/td>\n<td>Total carbohydrate:<\/td>\n<td>290 g<\/td>\n<\/tr>\n<tr>\n<td>Protein:<\/td>\n<td>96 g<\/td>\n<td>Dietary fiber:<\/td>\n<td>44 g<\/td>\n<\/tr>\n<tr>\n<td>Cholesterol:<\/td>\n<td>233 mg<\/td>\n<td>Added sugars:<\/td>\n<td>10 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Interested in following the DASH diet? Here are sample menus to get you started.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","tags":[406,1690,1682,1684],"class_list":["post-50270","mayo","type-mayo","status-publish","hentry","tag-lifestyle","tag-nutrition-and-healthy-eating","tag-person-group-concept","tag-theme-of-focus","content_type-articles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>DASH diet: Sample menus - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/zh\/mayo-health-library\/dash-diet-sample-menus\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DASH diet: Sample menus - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"Interested in following the DASH diet? 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