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

32 min
Cinnamon Raisin Brown Rice Porridge

Lunch

17 min
Turmeric Egg Salad

Pita bread, whole-wheat

1 small pita

Dinner

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

Snack

5 min
Almond Banana Smoothie

Tuesday

Health Rating

Breakfast

55 min
Wheat Berry Porridge with Blueberry Topping

Lunch

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

Dinner

40 min
Fully Loaded Chili

Snack

30 min
Simple Muesli
5 min
Kiwi Blackberry Yogurt Bowl

Wednesday

Health Rating

Breakfast

17 min
Turmeric Egg Salad

Lunch

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

Dinner

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

Snack

5 min
Almond Banana Smoothie

Thursday

Health Rating

Breakfast

55 min
Wheat Berry Porridge with Blueberry Topping

Lunch

40 min
Fully Loaded Chili

Dinner

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

Snack

30 min
Simple Muesli
5 min
Kiwi Blackberry Yogurt Bowl

Friday

Health Rating

Breakfast

32 min
Cinnamon Raisin Brown Rice Porridge

Lunch

20 min
Veggie Sandwich with Butternut Sage Hummus

Dinner

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

Snack

5 min
Fruit 'n Nut Protein Popcorn Snack Mix

Soy milk, unsweetened

1 cup

Saturday

Health Rating

Breakfast

30 min
Sweet Potato Toast with Soft Boiled Eggs

Lunch

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

Dinner

40 min
Fully Loaded Chili

Snack

5 min
Fruit 'n Nut Protein Popcorn Snack Mix

Soy milk, unsweetened

1 cup

Sunday

Health Rating

Breakfast

30 min
Sweet Potato Toast with Soft Boiled Eggs

Lunch

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

Dinner

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

Snack

5 min
Almond Banana Smoothie


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