DASH Diet Action Plan Sample Menus

The DASH diet is rich in fruits, vegetables, low-fat and nonfat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats. The meal plans help you visualize how to put the DASH diet into practice. In order to help avoid hunger in between meals, the meal plans in The DASH Diet Action Plan include protein at every meal and snack, and include lots of bulky, filling low calorie foods.

Following are two examples of menus from the book, The DASH Diet Action Plan. The book features 28 days of meal plans, to help you learn 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.

In the book, the plans show adjustments for 1200, 1600, and 2000 calorie diets. 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!

Looking to really get a jump start on weight loss? Then you will want to see The DASH Diet Weight Loss Solution. See examples of those meal plans.

Vegetarian or looking for more meat-less options? Check out some of the meal plans from The DASH Diet Younger You

Sample Menus


Oatmeal with Applesauce

Whole Wheat English Muffin with Jam

Light Yogurt

Pineapple Juice


Chicken Waldorf Salad

Dinner Roll

Baby Carrots

Nonfat Milk



Light String Cheese



Roasted Chicken Breast

Baked Potato


Tomato Spinach Salad with Balsamic Vinaigrette

Apple Crisp Topped with Frozen Yogurt


Freshly Squeezed Orange Juice

Wheaties® with Skim Milk Topped with Ripe Raspberries

Cinnamon Raisin English Muffin with a Schmear of Light Cream Cheese


Turkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,

Topped with Romaine Lettuce Leaves

Minestrone Soup




Handful of Almonds


Italian Bread Dipped in Olive Oil

Grilled Salmon with Barbecue Sauce

New Petite Red Potatoes

French-style Green Beans, Dusted with Crushed Hazelnuts

Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette

Very Berry Sundae

(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)