DASH Diet Menu

Diet and nutrition Diet and meal planning DASH diet CKD diet

Sample DASH Diet Menu includes balanced meals like pumpkin pancakes, pasta salad, and chicken salad wraps. Emphasizes low sodium, potassium, and balanced nutrients.

Day 1

Breakfast

2 Pumpkin Pancakes

Topped with ¼ cup walnuts, 2 tablespoons honey, and1 banana sliced

8 ounces Skim (nonfat) Milk

Lunch

Pasta salad

(Eliminate cauliflower, used whole grain pasta, and use ½ the olive oil.)

Topped with 4 ounces tuna packed in water (drained)

Fresh peach

Water

Dinner

Spicy Chicken Salad Lettuce Wrap

(¾ cup spicy chicken salad, 3 Romaine leaves; Use ¼ cup chicken salad per leaf)

Citrus Fruit Salad (orange, kiwi, ¼ cup chopped pineapple)

10 whole grain crackers (Analysis used Triscuits)

Water

Snack

Blueberry Yogurt Parfait

[8 ounces light vanilla yogurt, ½ cup blueberries, 2 tablespoons sliced almonds, ¼ cup granola (Analysis based on Kellogg’s low-fat granola)]

Water

DAY 1			TARGETS
Calories		2070	2,000
Protein	(% of total kcal)	16	18% of kcal
Fat	(% of total kcal)	24	27% of kcal
Carbohydrates	(% of total kcal)	60	55% of kcal
Fiber	(grams)	34.6	≥ 30 g
Magnesium	(mg)	490	500 mg
Phosphorus	(mg)	1750	(≥ 700 mg)
Potassium	(mg)	3949	4,700 mg
Sodium	(mg)	1236	≤ 2,300 mg
Saturated Fat	(% of total kcal)	3.5	6% of kcal
Cholesterol	(mg)	93	150 mg

Day 2

Breakfast

2 Breakfast Sandwiches

(Build each breakfast sandwich with 1 whole wheat English muffin toasted and split, 1 scrambled egg white, 1 slice reduced fat (2%) cheese, 1 slice tomato)

8 ounces Skim milk

Tropical Fruit Salad (1 orange and 1 kiwi – peeled and sliced)

Lunch

1 cup Snow Pea & Orzo Salad

(Omit chicken from the recipe.)

3 ounces Roasted Pork Loin

Wilted Garden Salad

(1 cup baby spinach, ¼ cup sun-dried tomatoes, and 1 teaspoon lemon juice. Wilt salad slightly by sautéing.)

Water

Dinner

Pasta Bolognese

(1/2 cup whole wheat pasta, 3 ounces 97% fat free lean ground beef (drained), and 1/3 cup of the Bolognese recipe without meat or rice noodles)

Steamed Garlic Green Beans (1/2 cup steamed + 1/8 teaspoon garlic powder)

Baked Potato with butter and cheese

(1 small baked potato, 1 tablespoon shredded reduced-fat cheddar cheese, 1 teaspoon unsalted butter, 1/8 teaspoon black pepper)

Whole Grain Roll

Water

Snack

Fresh Fruit Cup

(1 banana and ½ cup strawberries sliced)

Water

DAY 2			TARGETS
Calories		2044	2,000
Protein	(% of total kcal)	21	18% of kcal
Fat	(% of total kcal)	24	27% of kcal
Carbohydrates	(% of total kcal)	55	55% of kcal
Fiber	(grams)	40.9	≥ 30 g
Magnesium	(mg)	513	500 mg
Phosphorus	(mg)	2027	(≥ 700 mg)
Potassium	(mg)	5073.1	4,700 mg
Sodium	(mg)	1534	≤ 2,300 mg
Saturated Fat	(% of total kcal)	7.1	6% of kcal
Cholesterol	(mg)	187	150 mg

Day 3

Breakfast

Breakfast Tacos

(2 Breakfast tacos; each has 1 whole wheat tortilla, 2 scrambled egg whites, 1 slice tomato, 1/8 of an avocado, and 1 Tablespoon reduced-fat shredded cheddar cheese)

8 ounces Skim Milk

6 ounces Fresh-squeezed Orange Juice

Fruit Salad

(1 peach and ½ cup strawberries sliced)

Lunch

Roasted Garlic Pizza with Chicken, Mushrooms, and Olive Oil

(The serving size is ½ a pizza; 1/6^th of the pizza dough recipe makes 1 pizza. Top each pizza with 1 Tablespoon olive oil, ½ cup sliced mushrooms, 1 cup cooked, diced chicken, ½ cup low-fat “part skim” shredded mozzarella cheese. Cut the pizza into six slices, and enjoy half the pizza.)

Mediterranean Salad

(1 cup spinach, ¼ cup sliced cucumbers, 2 slices of tomato diced,

1 tablespoon low-fat balsamic vinaigrette [Analysis based on Newman’s Own Balsamic Vinaigrette])

Water

Dinner

Ginger Roasted Chicken (1/2 cup)

Served over Brown Rice

(1/2 cup rice cooked with 1 pinch garlic powder and finished with 2 teaspoons olive oil)

Roasted Asparagus

(1/2 cup roasted with 1 pinch garlic powder and 1 teaspoon olive oil)

Glazed Carrots (1/2 cup)

Water

Snack

Yogurt parfait

[8 ounces light vanilla yogurt, 1 sliced banana, 2 tablespoons sliced almonds, ¼ cup granola (Analysis based on Kellogg’s low-fat granola)]

Water

DAY 3			TARGETS
Calories		2171	2,000
Protein	(% of total kcal)	19	18% of kcal
Fat	(% of total kcal)	30	27% of kcal
Carbohydrates	(% of total kcal)	51	55% of kcal
Fiber	(grams)	28	≥ 30 g
Magnesium	(mg)	455	500 mg
Phosphorus	(mg)	1916	(≥ 700 mg)
Potassium	(mg)	4373.3	4,700 mg
Sodium	(mg)	2175	≤ 2,300 mg
Saturated Fat	(% of total kcal)	8.1	6% of kcal
Cholesterol	(mg)	182	150 mg

Written by Denon Stacy, MS, RD, CSP, LD

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This content is provided for informational use only and is not intended as medical advice or as a substitute for the medical advice of a healthcare professional.