DASH Plan (Version 1)



Nutritional Details


DASH (Dietary Approaches to Stop Hypertension is am effective diet to significantly lower blood pressure with low sodium, high potassium and magnesium-containing foods. This meal plan has a variety of nourishing, delicious and simple recipes for an enjoyable DASH diet.


Monday

Health Rating

Breakfast

5 min
Coconut & Blueberry Chia Seed Pudding in a Jar
10 min
Lemon Ginger Water

Lunch

25 min
Grilled Salmon with Dijon Mustard Sauce
20 min
Pear, Walnut, And Cranberry Salad Recipe

Dinner

10 min
Spiralized Zucchini Salad with Avocado & Edamame

Snack

12 min
Chia Fresca
15 min
Coconut Lime Popcorn

Tuesday

Health Rating

Breakfast

5 min
Berrylicious Smoothie

Lunch

10 min
Spiralized Zucchini Salad with Avocado & Edamame

Dinner

55 min
Roasted Harvest Vegetables
25 min
Marinated Chicken and Rosemary Kebabs
15 min
Mango Muesli Quinoa Salad with Nuts and Asparagus

Snack

5 min
Coconut & Blueberry Chia Seed Pudding in a Jar

Wednesday

Health Rating

Breakfast

10 min
Lemon Ginger Water
10 min
Sweet Potato Toast with Almond Butter

Lunch

55 min
Roasted Harvest Vegetables
25 min
Marinated Chicken and Rosemary Kebabs
15 min
Mango Muesli Quinoa Salad with Nuts and Asparagus

Dinner

25 min
Grilled Salmon with Dijon Mustard Sauce
20 min
Pear, Walnut, And Cranberry Salad Recipe

Snack

15 min
Anti-Inflammatory Latte

Thursday

Health Rating

Breakfast

5 min
Coconut & Blueberry Chia Seed Pudding in a Jar
10 min
Lemon Ginger Water

Lunch

25 min
Grilled Salmon with Dijon Mustard Sauce
20 min
Pear, Walnut, And Cranberry Salad Recipe

Dinner

10 min
Spiralized Zucchini Salad with Avocado & Edamame

Snack

12 min
Chia Fresca
15 min
Coconut Lime Popcorn

Friday

Health Rating

Breakfast

5 min
Berrylicious Smoothie

Lunch

10 min
Spiralized Zucchini Salad with Avocado & Edamame

Dinner

55 min
Roasted Harvest Vegetables
25 min
Marinated Chicken and Rosemary Kebabs
15 min
Mango Muesli Quinoa Salad with Nuts and Asparagus

Snack

5 min
Coconut & Blueberry Chia Seed Pudding in a Jar

Saturday

Health Rating

Breakfast

10 min
Lemon Ginger Water
10 min
Sweet Potato Toast with Almond Butter

Lunch

55 min
Roasted Harvest Vegetables
25 min
Marinated Chicken and Rosemary Kebabs
15 min
Mango Muesli Quinoa Salad with Nuts and Asparagus

Dinner

25 min
Grilled Salmon with Dijon Mustard Sauce
20 min
Pear, Walnut, And Cranberry Salad Recipe

Snack

15 min
Anti-Inflammatory Latte

Sunday

Health Rating

Breakfast

5 min
Coconut & Blueberry Chia Seed Pudding in a Jar
10 min
Lemon Ginger Water

Lunch

25 min
Grilled Salmon with Dijon Mustard Sauce
20 min
Pear, Walnut, And Cranberry Salad Recipe

Dinner

10 min
Spiralized Zucchini Salad with Avocado & Edamame

Snack

12 min
Chia Fresca
15 min
Coconut Lime Popcorn


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