7-Day DASH Diet Meal Plan

Enjoy this weeklong meal plan that includes food to help you manage your blood pressure and balance blood sugar levels.

The original intention of the DASH Diet (Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (aka hypertension). But even if you don't have high blood pressure, you might benefit from trying the DASH Diet, as research shows it promotes weight loss, combats diabetes and protects your heart, per the National Library of Medicine's resource StatPearls. Reducing high blood pressure and avoiding diabetes are two ways to reduce risk for dementia, according to a 2024 report from the Lancet Commission on dementia prevention, intervention and care.

The focus of the DASH Diet is more on what you can eat rather than cutting specific foods or food groups out like many trendy diets do these days — such as Whole30 and the ketogenic diet.

The basic idea of the DASH diet is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items, and eat moderate amounts of lean meat and fish. By including plenty of healthy whole foods each day, you naturally reduce some of the less nutrient-dense foods, like added sugars and unhealthy fats.

With this week's meal plan, we make it even easier to follow the DASH Diet with seven days of healthy and delicious meals and snacks.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

More About This Meal Plan

Eating a balanced diet and leading an overall healthy lifestyle can help to keep blood pressure levels in check. The meals and snacks in this 7-day meal plan follow both the DASH eating pattern and the American Heart Association recommendations for a heart-healthy diet. There are two calorie levels: 1,500 or 2,000 calories, depending on your calorie needs and satiety levels.

You'll find plenty of fiber-rich fruits, vegetables and whole grains, lean protein, low-fat dairy and healthy fats like olive oil and avocado. We included lots of high-potassium foods, such as cantaloupe, sweet potatoes and white beans, and seasoned dishes with plenty of herbs and spices and just a little bit of salt — the high-potassium and low-sodium balance works to control blood pressure. Lowering your blood pressure can sometimes be about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think: not smoking or decreasing daily stress).

Meal-Prep Ideas

Set yourself up for success this week by getting some meal prep done in advance.

1. Cut up fruits and vegetables and have them ready to go for the week.
2. Prepare the Garlic Aioli for Day 4, up to 3 days ahead.

Disclaimer:
Note: Consider speaking with your health-care provider about whether this plan is suitable for your individual nutrition needs.