Dash diet meal plan

The DASH diet is a non-restrictive eating plan that emphasizes whole, nutrient-dense foods. Image Credit: Sergei Gnatiuk/iStock/GettyImages The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is designed to help you lower your blood pressure, improve heart health, reduce the risk of certain diseases, including type 2 diabetes and cancer and, in some cases, lose weight.These overall goals are achieved by eating whole foods and focusing on an eating pattern that is rich in potassium, calcium and magnesium with low levels of sodium and saturated fat.The DASH diet has been around for more than 20 years and has been ranked the number two diet overall and the number one diet for healthy eating by the U.S. News and World Report once again in 2021.Along with helping in many areas related to hypertension and disease risk factors, DASH promotes overall wellness and fosters a healthy lifestyle, so you don't need to have such risk factors to benefit from this eating plan.The DASH diet is relatively simple, with a focus on fruits, vegetables, whole grains, lean protein, legumes and healthy fats. Emphasizing these foods helps to naturally decrease your intake of sodium, saturated fat and refined sugar.Your 7-Day DASH Diet Meal Plan The following one-week meal plan reflects the DASH diet principles, providing a variety of recipes focusing on a plant-forward approach with the incorporation of lean protein and dairy sources. Feel free to supplement with additional fruits and veggies throughout the week.If you're cooking for one, keep in mind that some of these recipes will provide leftovers, so you'll have extras for the week.Sunday Using oat flour in your homemade pancakes can help you get more heart-healthy fiber. Image Credit: Peacefulwarrior93/iStock/GettyImages ‌Breakfast‌: Oat Flour Pancakes‌Lunch‌: Farro Mediterranean Bowl‌Dinner‌: Broiled Scallops served with a baked sweet potato and a side

The DASH Diet is recommended for people diagnosed with high blood pressure. If your doctor has recommended following the DASH Diet, you might be a little overwhelmed at first. Meal delivery services that offer low sodium, delicious meals are a game-changer. It’s a lot to sort through, so we’ve looked at them and found the best to meet your changing nutritional needs.Modify Health comes out as our winner for their Mediterranean meals, as delicious as they are healthy and aligned to your dietary needs. There are few other DASH-friendly meal delivery services that made our list. Here are all the important details of each.Modify Health Mediterranean MealsWINNERPharmaceuticals are important for controlling high blood pressure in many people. But, whether you’re currently taking medication or not, the road to health all starts with nutrition. Modify Health offers prepared meals that support the idea that food really is the best medicine. Modify Health is best known for its FODMAP plan, but we like them here for their Mediterranean options.Modify Health’s Mediterranean plan follows the key points of the DASH Diet. They’re low sodium meals that are also high in fiber, whole grains, vegetables, seafood, and lean protein. The Mediterranean Diet is viewed as one of the healthiest dietary lifestyles in the world, and with Modify Health, it’s also seamlessly easy to follow.A few dishes of their Mediterranean plan include roasted pistachio salmon with white bean & kale, lemon thyme chicken with tahini, and Ikarian stew with carrots, artichokes, and leeks.More Benefits of Modify Health Mediterranean Meal Plan Modify Health offer nutritional support through consultations with expert dieticiansTwo Mediterranean plans available – one with expert support, additional meals, and educational materials, the other with meals onlyOption to exclude certain ingredients from your meal choicesEntrees average one-third or less of your daily sodium intake on a low sodium dietEach fully prepared meal is packed with healthy, fiber-rich foodsMediterranean plans start at $12.75 per servingSplendid Spoon Grain Bowls and NoodlesBEST PLANT-BASED MEALS FOR THE DASH DIETEating plant-based is a great way to reduce your sodium intake naturally – as long as you stay away from the salt shaker! Plant-based foods are loaded with great flavor, texture, fiber, and so many of the nutrients your body needs daily. Splendid Spoon is a plant-based meal delivery service with some tasty options for anyone following the DASH diet.Splendid Spoon offers a few meal categories, including smoothies, soups, grain bowls, and noodle bowls. We choose them as a good choice for their grain bowls and noodles, which are low sodium and high in fiber. Their soups deserve an honorable mention, but sodium can creep up in soups, even with good intentions, plus the grain bowls and noodles are more

DeliveryTrifecta Clean Eating PlanTrifecta Nutrition is a good DASH Diet choice for anyone wanting to enjoy clean, nourishing real food while on the quest to lower their blood pressure. Trifecta has several plans for home-delivered meals to help you on your way. For high blood pressure and related health conditions, we really like Trifecta’s Clean Eating Plan.With Trifecta, the sodium level of each meal varies by plan. On average, you’ll find low sodium options that contain between 300-500 mg each. Considering their generous portion sizes, these are perfect for adapting to a low sodium diet without feeling deprived.When ordering from Trifecta, it’s important to stick to the Clean Meals program if you’re following the DASH DIet. Their keto menu is tempting, but their keto meals have a significantly higher amount of sodium than their clean meals. This is because of the different nutritional needs of keto and the fact that people may shed sodium while in ketosis. Their keto meals average about 800 mg of sodium, which won’t do much to help you lower blood pressure.More Benefits of Trifecta Clean Eating PlanOrganic fruits and vegetables, humanely raised proteins, and no GMOsThe Clean Eating plan includes a chef’s choice of nutritious mealsYou can also choose your own a la carte options, but you should check the sodium content of each dish if you choose thisChoose breakfast, lunch, and dinnerClean Eating meal packages start at $108 per weekBistro MD​Bistro MD offers heart-healthy recipes designed by a doctor to help you reduce your salt intake and help you reach your health goals on the DASH Diet, all with healthy, delicious food that you’ll love to eat.Bistro MD’s heart-healthy program includes breakfast, lunch, and dinner options, all of which meet the USDA dietary guidelines for low sodium meals. In addition to helping control high blood pressure, the heart-healthy program also offers nutritional support from registered dieticians to help you lose weight if that’s also one of your goals.A few selections from the heart-healthy menu include Chicken Mole, Grilled Salmon with Lemon Dijon Dressing, and Fisherman’s Seafood Stew. Trust that boredom won’t be an issue with this plan.More Benefits of Bistro MDIdeal for a range of dietary needs, including hypertension and heart diseaseDelicious dietary approaches to helping you meet your nutritional needs on the DASH DietNo trans-fat or MSG addedChoose lunch and dinners only, or the full program with three meal options each dayPlans start at $97 per weekBuying GuideFirst, congratulations on deciding to take a dietary approach to take control of your health. On the DASH Diet it’s important to choose only foods that contain low to very moderate amounts of sodium. Meal delivery helps with that, but there are certain factors to consider

Dawn till dusk. Here are some speedy DASH diet breakfast ideas that don’t skimp on taste or ease.Morning Meal IdeasOvernight Oats with Chia Seeds and Fresh Fruits: Toss some oats and chia seeds in a jar with your favorite fruits. Let it snooze in the fridge overnight. This combo is like a superhero for breakfast. It’s fiber-rich, and supports heart health – oats help zap that blood pressure down, while fresh fruits fill you up with must-have vitamins.Greek Yogurt Parfait with Nuts and Maple Syrup: Start with a layer of tangy Greek yogurt, throw in some granola and nuts, and top it off with a drizzle of maple syrup. Delicious and rich in protein, this one’s a winner for getting that low-fat dairy in and boosting your healthy fats intake with crunchy nuts.Avocado Toast on Whole Grain Bread: Mash up an avocado and spread it on whole grain bread. Avocados bring their A-game with healthy fats. Pair them with whole grain bread and you’ve got a balanced, satisfying meal that fits the DASH diet plan like a glove.Plant-Based Smoothie with Protein Powder and Frozen Fruit: Need breakfast in a flash? Blend up some frozen fruit with protein powder for a thick, refreshing smoothie. It’s a sneaky way to pack in those vital nutrients and proteins when you’re in a rush.Peanut Butter and Banana Oatmeal: Whip up a bowl of oatmeal and stir in a spoonful of peanut butter and slices of banana. This hearty breakfast is loaded with the goodness of oats, providing energy plus the protein punch and healthy fats from peanut butter keep you going strong all morning.Breakfast Recipes VarietyHere’s a handy table to guide you through these tasty breakfast options:RecipeMain IngredientsBenefitsOvernight Oats with Chia Seeds and Fresh FruitsOats, chia seeds, fresh fruitsFiber powerhouse, heart-friendlyGreek Yogurt Parfait with Nuts and Maple SyrupGranola, Greek yogurt, nuts, maple syrupProtein-loaded, heart-healthy fatsAvocado Toast on Whole Grain BreadAvocado, whole grain breadGood fats, fiber-richPlant-Based Smoothie with Protein Powder and Frozen FruitFrozen fruit, protein powderQuick fix, packed with nutrients and proteinPeanut Butter and Banana OatmealOats, peanut butter, bananaEnergy-boosting, filled with fiber and proteinMaking these recipes part of your morning routine helps keep you on track with your DASH diet meal plan. These breakfast ideas not only support weight loss but also bolster heart health. For more insights on nutrition, dive into our dash diet food list and browse through our dash diet grocery list.DASH

When choosing the best service for your individual needs.The Dash DietThe first factor is whether a meal delivery service offers meals that are aligned with the DASH Diet. The DASH Diet limits sodium to 2300 mg per day and promotes other nutrients, including calcium, magnesium, potassium, fiber, and protein. The DASH Diet is frequently prescribed for people with high blood pressure, kidney disease, and for heart failure patients upon hospital discharge.The main things you want to look at are the average sodium content for each meal, the fat content, fiber content, and if the meals support additional health goals, such as weight loss.How much Sodium is considered a low sodium meal?With the upper limit of sodium intake being 2300 mg per day, each meal that you eat adds up quickly. Most say that 600 mg or less per meal is the gold standard on the DASH Diet, but it’s better if you can keep it lower than that. Every delivery service on our list offers options that fall within these guidelines.Clean IngredientsWith processed food comes sodium, so the cleaner a meal delivery service is, the better. Look for companies that load their meals with lean protein, high fiber vegetables, organic and locally sourced ingredients, and offer options for any additional needs you have, such as dairy-free or gluten-free entrees.Bottom LineThe DASH DIet follows the guidelines of the American Heart Association for a heart-healthy diet. Low sodium foods, including lean proteins, fresh fruits & vegetables, and healthy whole grains, are the stars of the show. Modify Health, Mom’s Meals, Splendid Spoon, and the other meal delivery services on our list are great options for taking control of your health and enjoying food on the DASH Diet.