30-Day DASH Diet Meal Plan for Beginners

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is considered the gold standard eating plan for people who are trying to lower their blood pressure and improve their heart health. The DASH diet is fairly similar to the popular Mediterranean diet but with a higher focus on nutrients that can impact heart health, such as saturated fat, sodium and potassium. To help improve blood pressure in this plan, we capped saturated fat at 14 grams per day and sodium at 1,500 milligram. We also emphasized foods rich in potassium, an electrolyte that can help counteract sodium and improve blood pressure. Each day includes at least 3,500 mg of potassium, which the American Heart Association recommends as the daily target for people diagnosed with high blood pressure. Each recipe requires 30 minutes or less of active cooking time, so you don’t have to spend all day in the kitchen to reap the benefits of this healthy eating plan. You’ll find meal-prep tips throughout and three different calorie levels to choose from. Check it out! Your heart will thank you.

Week 1

Meal-Prep Tips: 

1. Make Pumpkin-Date Overnight Oats to have for breakfast on Days 2 through 5.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.
3. Make Blueberry-Lemon Energy Balls to have for a snack throughout the week.

Day 1

Breakfast (357 calories)

A.M. Snack (301 calories)

Lunch (391 calories)

P.M. Snack (190 calories)

Dinner (405 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,810 calories, 89g fat, 13g saturated fat, 97g protein, 182g carbohydrate, 34g fiber, 5,382mg potassium, 1,080mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner and add 1 clementine to evening snack.

Day 2

Breakfast (417 calories)

A.M. Snack (364 calories)

Lunch (432 calories)

P.M. Snack (190 calories)

Dinner (427 calories)

Daily Totals: 1,787 calories, 64g fat, 11g saturated fat, 86g protein, 229g carbohydrate, 39g fiber, 3,510mg potassium, 1,486mg sodium.

Make it 1,500 calories: Omit yogurt at breakfast and omit P.M. snack.

Make it 2,000 calories: Reduce to ½ cup yogurt at breakfast and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Breakfast (417 calories)

A.M. Snack (105 calories)

Lunch (393 calories)

P.M. Snack (190 calories)

Dinner (456 calories)

Evening Snack (193 calories)

• ⅓ cup dried apricot halves
• 1 cup nonfat plain unsweetened kefir

Daily Totals: 1,792 calories, 51g fat, 9g saturated fat, 111g protein, 235g carbohydrate, 35g fiber, 3,593mg potassium, 1,450mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Day 4

Breakfast (417 calories)

A.M. Snack (271 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 medium apple

Lunch (432 calories)

P.M. Snack (190 calories)

Dinner (386 calories)

Evening Snack (103 calories)

• ⅓ cup dried apricot halves

Daily Totals: 1,798 calories, 69g fat, 10g saturated fat, 104g protein, 207g carbohydrate, 32g fiber, 3,511mg potassium, 1,500mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Increase to 1 cup yogurt at breakfast and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 5

Breakfast (417 calories)

A.M. Snack (364 calories)

Lunch (432 calories)

P.M. Snack (190 calories)

Dinner (394 calories)

Daily Totals: 1,785 calories, 51g fat, 12g saturated fat, 114g protein, 225g carbohydrate, 30g fiber, 4,394mg potassium, 1,464mg sodium.

Make it 1,500 calories: Omit yogurt at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 6

Breakfast (357 calories)

A.M. Snack (301 calories)

Lunch (430 calories)

P.M. Snack (190 calories)

Dinner (529 calories)

Daily Totals: 1,798 calories, 71g fat, 11g saturated fat, 86g protein, 224g carbohydrate, 40g fiber, 4,993mg potassium, 1,320mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 7

Breakfast (357 calories)

A.M. Snack (219 calories)

Lunch (430 calories)

P.M. Snack (190 calories)

Dinner (472 calories)

Evening Snack (122 calories)

Daily Totals: 1,784 calories, 49g fat, 7g saturated fat, 81g protein, 272g carbohydrate, 58g fiber, 5,168mg potassium, 1,460mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Week 2

Meal-Prep Tips: 

Day 8

Breakfast (364 calories)

A.M. Snack (170 calories)

Lunch (391 calories)

P.M. Snack (301 calories)

Dinner (409 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,807 calories, 77g fat, 14g saturated fat, 82g protein, 218g carbohydrate, 41g fiber, 5,136mg potassium, 781mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to evening snack.

Day 9

Breakfast (450 calories)

A.M. Snack (170 calories)

Lunch (381 calories)

P.M. Snack (301 calories)

Dinner (496 calories)

Daily Totals: 1,798 calories, 79g fat, 11g saturated fat, 77g protein, 218g carbohydrate, 43g fiber, 4,268mg potassium, 1,236mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 10

Breakfast (450 calories)

A.M. Snack (170 calories)

Lunch (381 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (429 calories)

Evening Snack (170 calories)

Daily Totals: 1,814 calories, 89g fat, 13g saturated fat, 100g protein, 173g carbohydrate, 40g fiber, 3,850mg potassium, 1,318mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Day 11

Breakfast (450 calories)

A.M. Snack (170 calories)

Lunch (381 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (626 calories)

Daily Totals: 1,803 calories, 95g fat, 14g saturated fat, 68g protein, 191g carbohydrate, 42g fiber, 3,772mg potassium, 1,561mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 12

Breakfast (450 calories)

A.M. Snack (170 calories)

Lunch (381 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (401 calories)

Evening Snack (215 calories)

Daily Totals: 1,823 calories, 86g fat, 13g saturated fat, 101g protein, 182g carbohydrate, 47g fiber, 4,084mg potassium, 1,339mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add 1 medium orange to P.M. snack and add 1 serving Simple Cabbage Salad to dinner.

Day 13

Breakfast (450 calories)

A.M. Snack (170 calories)

Lunch (430 calories)

P.M. Snack (317 calories)

Dinner (429 calories)

Daily Totals: 1,789 calories, 87g fat, 14g saturated fat, 111g protein, 153g carbohydrate, 35g fiber, 3,675mg potassium, 1,497mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 14

Breakfast (450 calories)

A.M. Snack (170 calories)

Lunch (430 calories)

P.M. Snack (269 calories)

Dinner (485 calories)

Daily Totals: 1,802 calories, 66g fat, 11g saturated fat, 108g protein, 205g carbohydrate, 34g fiber, 4,082mg potassium, 1,436mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 3

Meal-Prep Tips: 

1. Make Chicken & Kale Soup to have for lunch on Days 16 through 19.

Day 15

Breakfast (364 calories)

A.M. Snack (230 calories)

Lunch (387 calories)

P.M. Snack (269 calories)

Dinner (464 calories)

Evening Snack (95 calories)

Daily Totals: 1,808 calories, 64g fat, 12g saturated fat, 120g protein, 210g carbohydrate, 39g fiber, 5,753mg potassium, 1,465mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 16

Breakfast (357 calories)

A.M. Snack (326 calories)

• 1 large apple
• 2 Tbsp. natural peanut butter

Lunch (376 calories)

P.M. Snack (215 calories)

Dinner (503 calories)

Daily Totals: 1,777 calories, 56g fat, 10g saturated fat, 99g protein, 233g carbohydrate, 42g fiber, 3,904mg potassium, 1,458mg sodium.

Make it 1,500 calories: Omit yogurt at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 17

Breakfast (357 calories)

A.M. Snack (326 calories)

• 1 large apple
• 2 Tbsp. natural peanut butter

Lunch (376 calories)

P.M. Snack (215 calories)

Dinner (514 calories)

Daily Totals: 1,788 calories, 65g fat, 12g saturated fat, 112g protein, 201g carbohydrate, 35g fiber, 3,637mg potassium, 1,442mg sodium.

Make it 1,500 calories: Omit yogurt at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 18

Breakfast (349 calories)

A.M. Snack (358 calories)

Lunch (376 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (403 calories)

Evening Snack (101 calories)

Daily Totals: 1,794 calories, 65g fat, 13g saturated fat, 89g protein, 239g carbohydrate, 44g fiber, 4,576mg potassium, 1,474mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Omit apple and add 1 serving Pineapple Green Smoothie at breakfast.

Day 19

Breakfast (584 calories)

A.M. Snack (173 calories)

Lunch (376 calories)

P.M. Snack (95 calories)

Dinner (566 calories)

Daily Totals: 1,794 calories, 71g fat, 10g saturated fat, 81g protein, 236g carbohydrate, 47g fiber, 4,797mg potassium, 1,324mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 20

Breakfast (349 calories)

A.M. Snack (245 calories)

Lunch (422 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (466 calories)

Evening Snack (105 calories)

Daily Totals: 1,786 calories, 90g fat, 14g saturated fat, 107g protein, 156g carbohydrate, 38g fiber, 4,805mg potassium, 1,422mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Day 21

Breakfast (584 calories)

A.M. Snack (317 calories)

Lunch (384 calories)

P.M. Snack (28 calories)

Dinner (503 calories)

Daily Totals: 1,815 calories, 86g fat, 11g saturated fat, 72g protein, 215g carbohydrate, 42g fiber, 3,931mg potassium, 859mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Week 4

Meal-Prep Tips: 

1. Make Meal-Prep Roasted Vegetable Bowls with Pesto to have for lunch on Days 23 through 26.

Day 22

Breakfast (584 calories)

A.M. Snack (35 calories)

Lunch (369 calories)

P.M. Snack (364 calories)

Dinner (473 calories)

Daily Totals: 1,825 calories, 77g fat, 12g saturated fat, 83g protein, 222g carbohydrate, 31g fiber, 4,238mg potassium, 1,194mg sodium.

Make it 1,500 calories: Change P.M. snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 23

Breakfast (356 calories)

A.M. Snack (317 calories)

Lunch (516 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (361 calories)

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,777 calories, 71g fat, 10g saturated fat, 83g protein, 218g carbohydrate, 41g fiber, 3,648mg potassium, 987mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 medium apple to P.M. snack and add 1 serving Simple Cabbage Salad to dinner.

Day 24

Breakfast (364 calories)

A.M. Snack (317 calories)

Lunch (516 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (452 calories)

Meal-Prep Tip: Make Blueberry-Pecan Energy Balls to have as a snack for the rest of the month.

Daily Totals: 1,825 calories, 73g fat, 12g saturated fat, 96g protein, 213g carbohydrate, 34g fiber, 4,507mg potassium, 1,195mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 25

Breakfast (356 calories)

A.M. Snack (357 calories)

Lunch (502 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (434 calories)

Daily Totals: 1,819 calories, 65g fat, 10g saturated fat, 94g protein, 225g carbohydrate, 30g fiber, 4,196mg potassium, 1,498mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 26

Breakfast (364 calories)

A.M. Snack (269 calories)

Lunch (516 calories)

P.M. Snack (202 calories)

Dinner (433 calories)

Daily Totals: 1,788 calories, 73g fat, 12g saturated fat, 64g protein, 237g carbohydrate, 41g fiber, 4,271mg potassium, 1,178mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 27

Breakfast (356 calories)

A.M. Snack (202 calories)

Lunch (393 calories)

P.M. Snack (301 calories)

Dinner (448 calories)

Evening Snack (95 calories)

Daily Totals: 1,798 calories, 71g fat, 12g saturated fat, 83g protein, 225g carbohydrate, 36g fiber, 4,221mg potassium, 1,212mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter as an evening snack.

Day 28

Breakfast (297 calories)

A.M. Snack (202 calories)

Lunch (434 calories)

P.M. Snack (301 calories)

Dinner (565 calories)

Daily Totals: 1,803 calories, 79g fat, 12g saturated fat, 77g protein, 218g carbohydrate, 39g fiber, 3,748mg potassium, 1,114mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 5

Day 29

Breakfast (357 calories)

A.M. Snack (202 calories)

Lunch (418 calories)

P.M. Snack (170 calories)

Dinner (483 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,803 calories, 91g fat, 14g saturated fat, 99g protein, 171g carbohydrate, 37g fiber, 4,505mg potassium, 1,206mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Day 30

Breakfast (584 calories)

A.M. Snack (54 calories)

Lunch (418 calories)

P.M. Snack (105 calories)

Dinner (638 calories)

Daily Totals: 1,799 calories, 85g fat, 13g saturated fat, 67g protein, 228g carbohydrates, 47g fiber, 3,734mg potassium, 980mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Pineapple Green Smoothie.

Health Benefits of the DASH Diet

The DASH diet is a flexible way of eating that focuses on fruits, vegetables, whole grains, legumes, fish, lean proteins, low-fat dairy and healthy fats to help improve blood pressure. It limits sodium and saturated fat, which are two nutrients that may increase cholesterol and blood pressure, while emphasizing potassium and fiber, both of which can help improve heart health. Potassium is an electrolyte found in dark leafy greens, apricots, cantaloupe, dairy and potatoes. It helps counteract the impact of sodium and can promote healthy blood pressure levels. Fiber is an indigestible carbohydrate known for its promoting a healthy gut and regularity in the bathroom, but it also plays a significant role in heart health. Research links a high-fiber diet with improved heart health, lower cholesterol and better blood pressure levels. Each day in this plan provides at least 3,500 mg of potassium and 30 grams of fiber, though most days come in quite a bit higher than that. Following the DASH diet is a tried-and-true strategy that can help improve blood pressure and promote heart health.