DASH Diet Sample Daily Menus

From The DASH Diet Weight Loss Solution

Where's the diet?

This plan is delicious and filling!

The DASH Diet Weight Loss Solution will help you reprogram your eating habits. You will learn how to make bulky, filling low-calorie vegetables the centerpiece of your meal, and make the meal more satisfying with protein-rich foods. Add in fruits, dairy, nuts/beans/seeds, and more, and you have the foundation for a lifetime of healthy eating.

Following are two examples of menus from the book, The DASH Diet Weight Loss Solution. It features 28 days of meal plans, to help you visualize a variety of ways to put together the DASH diet. They are suggestions, and you are free to make substitutions with your favorite foods that have similar nutritional properties. This is part of the way that you will learn how to make the DASH diet into your own personal plan.

And yes, it does seem like a lot of food. You will not feel hungry on the DASH diet, even when you are losing weight! Because of this, people say that they are surprised that they lose their cravings. It becomes so easy to follow.

See some of the vegetarian and non-vegetarian menus from The DASH Diet Younger You.

Phase 1, Turbocharging weight loss


Mini-Egg Beaters Southwestern Style Omlet

Low-sodium Tomato Juice

Midmorning Snack

Light Cheese

Grape Tomatoes


Turkey and Swiss Roll-ups

Cole Slaw

Raw Snow Peas

Flavored water

Midafternoon Snack

2 Tablespoons Natural Peanut Butter

Baby Carrots

Before-Dinner Snack


Bell Pepper Strips


Roasted Turkey

Sauteed Carrots and Onions

Side Salad with Italian Dressing

Flavored water

Phase 2, An abundance of healthy foods.


Hot Chocolate

Hard Boiled Eggs

Light Cranberry Juice


Midmorning Snack

Key Lime Light Yogurt



Acapulco Tuna Salad in Pita Pocket

Sliced Bell Peppers

Sliced Tomatoes

Flavored water

Midafternoon Snack


Handful of Cashews

Before-Dinner Snack

Peanuts in the Shell


Meaty Red Sauce Over Spaghetti Squash

Romaine Salad with Italian Dressing

Frozen Light Fudge Bar

Online Orders

DASH Diet Weight Loss Solution

Barnes & Noble

Best option, get the weight loss book and the companion cookbook.

DASH Diet Weight Loss Solution Everyday DASH Diet Cookbook