New 7-Day DASH Meal Plan

Day 1

Breakfast: 1 cup oatmeal cooked with 1 cup skim milk, topped with ½ cup blueberries and 1 tbsp chopped walnuts.
Morning Snack: 1 medium apple + 1 tbsp unsalted peanut butter.
Lunch: Turkey Wrap — 3 oz sliced low-sodium turkey breast, ¼ avocado, spinach, and sliced tomato on a 100% whole-wheat tortilla. Served with 1 cup baby carrots.
Afternoon Snack: ¾ cup plain low-fat Greek yogurt with 1 tsp honey.
Dinner: 4 oz baked salmon with lemon and herbs, ¾ cup cooked quinoa, and 1 cup steamed broccoli drizzled with 1 tsp olive oil.

Breakfast: Veggie Scramble — 1 whole egg + 1 egg white scrambled with spinach, tomato, and bell peppers. Served with 1 slice whole-wheat toast and 1 orange.
Morning Snack: 1 small banana + ¼ cup unsalted raw almonds.
Lunch: Chickpea Salad — 1 cup rinsed low-sodium chickpeas, diced cucumbers, tomatoes, and parsley tossed with lemon juice and 1 tbsp olive oil. Served with 1 whole-wheat pita.
Afternoon Snack: 1 cup fresh raspberries.
Dinner: Sheet Pan Chicken — 4 oz skinless chicken breast roasted with 1 cup cubed sweet potato and 1 cup Brussels sprouts (tossed in 1 tbsp olive oil and smoked paprika).

Breakfast: DASH Berry Smoothie — ¾ cup plain Greek yogurt, ½ cup frozen mixed berries, ½ banana, 1 tbsp chia seeds, and ¾ cup skim milk blended.
Morning Snack: ¼ cup unsalted pumpkin seeds.
Lunch: Black Bean & Quinoa Bowl — ¾ cup cooked quinoa, ½ cup rinsed low-sodium black beans, roasted zucchini, and bell peppers topped with fresh cilantro and lime juice.
Afternoon Snack: 1 peach + ½ cup low-fat cottage cheese.
Dinner: 4 oz tofu or lean ground turkey stir-fried with broccoli, carrots, and snap peas in a low-sodium garlic-ginger sauce over ¾ cup cooked brown rice.

Breakfast: 2 whole-wheat waffles topped with ½ cup sliced strawberries and 1 tbsp unsalted almond butter.
Morning Snack: 1 cup sliced cucumber and bell peppers with 3 tbsp low-sodium hummus.
Lunch: Tuna Salad Sandwich — 3 oz canned light tuna (in water, drained) mixed with 1 tbsp low-fat mayo, diced celery, and lemon juice on 2 slices whole-grain bread with lettuce.
Afternoon Snack: 1 medium pear + 1 oz reduced-fat Swiss cheese.
Dinner: Lean Beef Kraut or Stir-Fry — 3 oz lean sirloin steak strips sautéed with onions and bell peppers, served over ¾ cup brown rice and a side salad with balsamic vinaigrette.

Breakfast: 1 cup overnight oats made with ¾ cup skim milk, 1 tbsp flaxseeds, ½ grated apple, and a pinch of cinnamon.
Morning Snack: 1 cup cantaloupe cubes.
Lunch: Mediterranean Grain Bowl — ¾ cup cooked farro or barley, 3 oz grilled chicken breast, ½ cup cherry tomatoes, diced cucumber, and 2 tbsp crumbled low-fat feta cheese.
Afternoon Snack: ¼ cup unsalted pistachios.
Dinner: Baked Cod — 4 oz baked cod topped with herb crust, 1 medium baked potato (with skin) topped with 2 tbsp plain Greek yogurt and chives, plus 1 cup steamed green beans.

Breakfast: 1 cup whole-grain cold cereal (low sugar/sodium) with 1 cup skim milk and 1 medium banana.
Morning Snack: 1 cup sugar snap peas + 1 soft-boiled egg.
Lunch: Lentil Soup Bowl — 1.5 cups low-sodium lentil soup served with a side leafy green salad (spinach, romaine, carrot) and 1 tbsp olive oil dressing.
Afternoon Snack: 1 medium orange + 10 halves of unsalted walnuts.
Dinner: Turkey Meatballs & Whole-Wheat Pasta — 3 turkey meatballs (low-sodium prep) served over 1 cup whole-wheat spaghetti with 1/2 cup no-salt-added marinara sauce and sautéed zucchini.

Breakfast: Avocado Egg Toast — 1 slice whole-grain toast topped with ½ mashed avocado, red pepper flakes, and 1 poached or soft-boiled egg. Served with 1 cup fresh berries.
Morning Snack: 1 small plum + 1 oz raw unsalted cashews.
Lunch: Stuffed Whole-Wheat Pita — 1 pita pocket stuffed with 3 oz grilled chicken strips, shredded lettuce, tomatoes, cucumbers, and 2 tbsp tzatziki (made with low-fat Greek yogurt).
Afternoon Snack: 1 cup celery sticks with 1 tbsp natural peanut butter.
Dinner: Hearty Bean Chili — 1.5 cups homemade low-sodium vegetarian chili (kidney beans, black beans, diced tomatoes, corn, onions) topped with 1 tbsp green onions and 1 tbsp low-fat sour cream or Greek yogurt.