Prepared by Michele M.

DASH Diet



Nutritional Details


A meal plan that carefully follows the Dietary Approaches to Stop Hypertension (DASH) recommendations. Scientifically proven to be an effective way to significantly lower blood pressure. Sodium is reduced (1500 mg/day), potassium is high (4700 mg/day), magnesium is high (500 mg/day), calcium if high (1240 mg/day), and fibre is high (31 mg/day).


Monday

Health Rating

Breakfast

Cinnamon Raisin Brown Rice Porridge
32 min
Cinnamon Raisin Brown Rice Porridge

Lunch

Turmeric Egg Salad
17 min
Turmeric Egg Salad

Pita bread, whole-wheat

1 small pita

Dinner

Crispy Roasted Chickpeas
35 min
Crispy Roasted Chickpeas
All-Kale Caesar
20 min
All-Kale Caesar
Lemon-Herb Chicken Breasts
4 h 20 min
Lemon-Herb Chicken Breasts

Snack

Almond Banana Smoothie
5 min
Almond Banana Smoothie

Tuesday

Health Rating

Breakfast

Wheat Berry Porridge with Blueberry Topping
55 min
Wheat Berry Porridge with Blueberry Topping

Lunch

Veggie Sandwich with Butternut Sage Hummus
20 min
Veggie Sandwich with Butternut Sage Hummus
Roasted Broccoli and Garlic
30 min
Roasted Broccoli and Garlic

Dinner

Fully Loaded Chili
40 min
Fully Loaded Chili

Snack

Kiwi Blackberry Yogurt Bowl
5 min
Kiwi Blackberry Yogurt Bowl
Simple Muesli
30 min
Simple Muesli

Wednesday

Health Rating

Breakfast

Turmeric Egg Salad
17 min
Turmeric Egg Salad

Lunch

Crispy Roasted Chickpeas
35 min
Crispy Roasted Chickpeas
All-Kale Caesar
20 min
All-Kale Caesar
Lemon-Herb Chicken Breasts
4 h 20 min
Lemon-Herb Chicken Breasts

Dinner

Roasted Broccoli and Garlic
30 min
Roasted Broccoli and Garlic
Mustard Crusted Salmon
20 min
Mustard Crusted Salmon
Butternut Mashed Potatoes with Sage Browned Butter
35 min
Butternut Mashed Potatoes with Sage Browned Butter

Snack

Almond Banana Smoothie
5 min
Almond Banana Smoothie

Thursday

Health Rating

Breakfast

Wheat Berry Porridge with Blueberry Topping
55 min
Wheat Berry Porridge with Blueberry Topping

Lunch

Fully Loaded Chili
40 min
Fully Loaded Chili

Dinner

Lemon-Herb Chicken Breasts
4 h 20 min
Lemon-Herb Chicken Breasts
Roasted Broccoli and Garlic
30 min
Roasted Broccoli and Garlic
Butternut Mashed Potatoes with Sage Browned Butter
35 min
Butternut Mashed Potatoes with Sage Browned Butter

Snack

Kiwi Blackberry Yogurt Bowl
5 min
Kiwi Blackberry Yogurt Bowl
Simple Muesli
30 min
Simple Muesli

Friday

Health Rating

Breakfast

Cinnamon Raisin Brown Rice Porridge
32 min
Cinnamon Raisin Brown Rice Porridge

Lunch

Veggie Sandwich with Butternut Sage Hummus
20 min
Veggie Sandwich with Butternut Sage Hummus

Dinner

Crispy Roasted Chickpeas
35 min
Crispy Roasted Chickpeas
All-Kale Caesar
20 min
All-Kale Caesar
Mustard Crusted Salmon
20 min
Mustard Crusted Salmon

Snack

Fruit 'n Nut Protein Popcorn Snack Mix
5 min
Fruit 'n Nut Protein Popcorn Snack Mix

Soy milk, unsweetened

1 cup

Saturday

Health Rating

Breakfast

Sweet Potato Toast with Soft Boiled Eggs
30 min
Sweet Potato Toast with Soft Boiled Eggs

Lunch

Almond Crusted Baked Cod ( Copy )
25 min
Almond Crusted Baked Cod ( Copy )
Wild Rice with Cranberries, Walnuts & Parsley
50 min
Wild Rice with Cranberries, Walnuts & Parsley
Beet and Brussel Sprout Salad with Pistachios
1 h
Beet and Brussel Sprout Salad with Pistachios

Dinner

Fully Loaded Chili
40 min
Fully Loaded Chili

Snack

Fruit 'n Nut Protein Popcorn Snack Mix
5 min
Fruit 'n Nut Protein Popcorn Snack Mix

Soy milk, unsweetened

1 cup

Sunday

Health Rating

Breakfast

Sweet Potato Toast with Soft Boiled Eggs
30 min
Sweet Potato Toast with Soft Boiled Eggs

Lunch

Veggie Sandwich with Butternut Sage Hummus
20 min
Veggie Sandwich with Butternut Sage Hummus
Roasted Broccoli and Garlic
30 min
Roasted Broccoli and Garlic

Dinner

Almond Crusted Baked Cod ( Copy )
25 min
Almond Crusted Baked Cod ( Copy )
Wild Rice with Cranberries, Walnuts & Parsley
50 min
Wild Rice with Cranberries, Walnuts & Parsley
Beet and Brussel Sprout Salad with Pistachios
1 h
Beet and Brussel Sprout Salad with Pistachios

Snack

Almond Banana Smoothie
5 min
Almond Banana Smoothie


Michele M.
Michele M.
AFPA Certified Nutrition and Wellness Consultant

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada