The NY Times bestseller for America's top-rated diet!

The DASH Diet Weight Loss Solution

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Plus the top resources
The Everyday DASH Diet Cookbook, and
The DASH Diet Action Plan,
"One of the top life-changing health books
-- Huffington Post

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DASH Diet Action Plan Sample Menus

From The DASH Diet Action Plan

Check out menus from The DASH Diet Weight Loss Solution
and from the newest book, The DASH Diet Younger You

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 the weight loss solution meal plans.

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


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)



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Site last updated February 26, 2018