Recommended by WHO & AHA – against high blood pressure
DASH Diet Meal Plan
Lower blood pressure naturally – rich in fruit, vegetables, wholegrains and low-fat dairy.
🔥 2000 kcal / day
The DASH diet (Dietary Approaches to Stop Hypertension) was specifically developed to lower blood pressure. It focuses on plenty of fruit, vegetables, wholegrains and low-fat dairy, while reducing sodium, red meat and sugar. Studies show a reduction of 8–14 mmHg systolic.
📆 Monday1530 kcal
🥣 Oats + berries + low-fat milk + flaxseed370 kcal
🥗 Large vegetable salad + chickpeas + olive oil (low salt)420 kcal
🐟 Salmon fillet + quinoa + steamed spinach + lemon560 kcal
🍌 Banana + low-fat yoghurt180 kcal
📆 Tuesday1450 kcal
🍳 Scrambled eggs (2) + wholegrain toast + tomato + herbs (no salt)340 kcal
🥦 Lentil soup + wholegrain roll (low sodium)410 kcal
🍗 Chicken breast (skinless) + roasted veg + brown rice540 kcal
🍎 Apple + 15 unsalted almonds160 kcal
📆 Wednesday1480 kcal
🫐 Smoothie: berries + spinach + low-fat milk + banana310 kcal
🥙 Wholegrain wrap + turkey breast + avocado + plenty of veg450 kcal
🥩 Lean beef fillet + broccoli + sweet potato530 kcal
🫙 Low-fat yoghurt + walnuts + honey190 kcal
📆 ████████
🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Gradually reduce your salt intake – replace salt with herbs (rosemary, thyme, basil), lemon and garlic. Your taste buds fully adapt within 2–3 weeks.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
How much does the DASH diet lower blood pressure?+
Studies show a systolic reduction of 8–14 mmHg – comparable to a mild blood pressure medication.
Can the DASH diet replace blood pressure medication?+
For mild hypertension it may help reduce medication – always discuss with your doctor.
How much salt is allowed on the DASH diet?+
Standard DASH: max. 2300 mg sodium/day. Strict version: max. 1500 mg/day.
Explore More Plans
1500 calorie meal plan1800 calorie meal plan2000 calorie meal planhigh protein meal planketo meal planvegan meal planweight loss meal planlow carb meal planmuscle gain meal planmediterranean diet meal plan1200 calorie meal plan2500 calorie meal planintermittent fasting meal plandiabetic meal plangluten free meal planpaleo meal plananti inflammatory meal planbudget meal plan7 day meal plan← Overview