Sample Menu for the DASH Eating Plan

Sample DASH Eating Plan: 2,000-calories

Breakfast - Mediterranean-Inspired Scrambled Eggs

2 egg whites
2 tablespoons green onion, chopped
2 tablespoons tomato, diced
Handful fresh basil, shredded
Vegetable cooking spray
2 sliced wholegrain bread, toasted
2 teaspoons olive oil spread
1 cup mixed soft fruits
1 cup low fat milk

Method: Mix the egg whites, with the chopped green onion, tomato and fresh basil. Lightly spray a nonstick pan with the cooking spray. Pour in the egg mixture and cook over medium heat until done. Serve on top of toasted bread, with milk and fruit on the side.

Nutritional info: 61.5g carbohydrate, 431.7 calories, 13.1g fat, 24.5g protein, 17.6g and dietary fiber.

Snack:

1 cup of low fat plain yogurt
1 ½ ounces fruit and nut mix

Nutritional info: 39g carbohydrate, 250 calories, 6.5g fat, 12g protein, and 2g dietary fiber.

Lunch - Spinach Leaf Salad with Baked Potato

1 cup of fresh spinach leaves
½ cup mixed raw vegetables (such as broccoli florets, red peppers, cucumber and raw beets)
2 tablespoons reduced fat dressing
½ cup bean salad
1 medium potato, baked
1 ½ ounces reduced fat cheese

Nutritional info: 79.9g carbohydrate, 494.7 calories, 13g fat, 19.4g protein, and 13.4g dietary fiber.

Snack

1 medium peach
1 medium banana

Nutritional info: 36.3g carbohydrate, 143.2 calories, 0.6g fat, 2.2g protein, and 4.5g dietary fiber.

Evening Meal -Baked Salmon with Couscous and Vegetables

3 ounces salmon, baked
½ cup lightly steamed asparagus
½ cup lightly steamed carrots
½ cup peas
1 cup couscous
1 apple

Nutritional info: 80.4g carbohydrate, 525.8 calories, 7.8g fat, 34.9g protein, and 14.9g dietary fiber.

Snack
1 slice of 100% whole grain bread
1 teaspoon olive oil spread
1 teaspoon jam

Nutritional info: 19g carbohydrate, 140.3 calories, 7.1g fat, 4.1g protein, and 4g dietary fiber.

Total Days Nutritional Intake: calories 1985.7, total fat 48.2g, saturated fat 13.3g, cholesterol 119mg, sodium 2170.3mg, total carbohydrate 316.1g, dietary fiber 56.5g, sugars 117.9g, and protein 97g.

For more information check out "Lowering Your Blood Pressure with DASH" from NHLBI.

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