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The Dash Diet for Healthy Weight Loss – Sample Dash Diet Menu !

The Dash Diet for Healthy
Weight Loss

The Dash Diet is a diet that aims to preserve heart and vascular health, to balance blood pressure, to consume portion size, to consume healthy foods and to get the right amounts of nutrients.

“You can balance your high blood pressure by consuming the right nutrients in the right quantities. Each nutrient contains different elements necessary for our body. If the right foods are selected and consumed in the right amounts, the nutrients needed by the body can be provided and some health problems can be solved. You can also reduce your blood pressure by feeding properly.”

Prof. Dr. Muftuoglu

The Dash Diet, which is one of the common preferred diets in the US for the last 5 years, has been approved by many health institutions. Also this diet successfully reduces blood pressure. This diet is a proof that blood pressure can be kept in balance with nutrition as well as medication for those with high blood pressure problems.

The main approach of the DASH Diet is fat reduction, plenty of vegetable and fruit contents, dairy products are a limited eating habit. With this diet, high blood pressure falls independently of factors such as weight loss, salt and alcohol limitation. This diet is rich in high fiber, potassium, calcium and magnesium. It contains medium protein.

It Also Reduced Cholesterol

DASH diet reduces not only blood pressure but also cholesterol. The American Journal of Clinical Journal of Nutrional showed that LDL (bad cholesterol) could be reduced by about 10% by DASH diet. Many observations indicate that cholesterol is also associated with blood pressure in patients applying the DASH diet. DASH should not use alcohol when applying the diet, you should limit it to 1-2 glasses of red wine.

An average of 2000 calories per day is taken by DASH diet. If the calorie need is more or less, portions can be increased or decreased. If weight loss is desired together with high blood pressure, daily calorie intake can be kept around 1400-1500 calories by adjusting the size of portions. Weight loss and blood pressure control will be easier if a regular exercise program is applied along with the DASH diet and salt restriction.

 The Dash Diet successfully reduces blood pressure
The Dash Diet successfully reduces blood pressure

Remember !

You can also lower your blood pressure without taking the medication.

  • Lose weight
  • Exercise more
  • Stop smoking
  • Reduce your alcohol consumption
  • Increase potassium
  • Limit the salt
  • Reduce your stress level
  • Eat more fish

Don’t be Afraid of Hypertension

Do not forget. Hypertension is one of the most common causes of high blood pressure. Without any symptoms, it can cause serious damage to your heart, kidneys, eyes and brain, irreversible damage. When symptoms of high blood pressure occur (heart failure, strokes, eye bleedings, kidney failure), they may already be too late. Therefore, watch your blood pressure carefully. Be sure to observe the warnings of your doctor. Hypertension is a controllable disease.

Using Hypertension Support

  • Garlic
  • Coenyzme Q-10
  • Calcium-Magnesium
  • Hawthorn
  • Fish oil
The Dash Diet contains healthy foods
The Dash Diet contains healthy foods

Sample Dash Diet Menu


  • 1 glass of orange juice
  • 1 cup of skim milk with 1 tbsp breakfast cereal
  • 1 medium-sized banana
  • Raw vegetables (tomato, cucumber, green pepper, etc.)
  • 1 thin slice of brown bread


  • Chicken salad (must be made of chicken breast)
  • Raw vegetables (3-4 sticks of carrots and celery, 2 pieces of radish, lettuce)
  • 1 slices of bran bread
  • 1 cup yogurt
  • 1 medium-sized apple


  • 1 pcs big size grilled fish
  • 4 tablespoons of brown rice or brown pasta
  • Boiled broccoli and tomatoes
  • Spinach or purslane salad (with 1 teaspoon olive oil, tomato, cucumber, green onion, green pepper)
  • 2 slice of brown bread


  • 1 fruit or 4 dried apricots or mixed unsalted nuts (1/2 cup)

What fruits can you eat ?

  • 1 small size apple, 3 pieces of apricot, 1 medium size banana, 1/2 medium grapefruit or 1 medium orange, 14 pieces of cherry, 1 large size mandarin, 15 large grapes, 12 pieces of strawberries, 5 prunes, 1 medium size pear, 1/8 medium size melon or watermelon

What should you pay attention to in Dash Diet ?

  • Salad salt is forbidden, vinegar and lemon are free. 1 teaspoon of olive oil can be added. Chicken must be skinless and white.
  • Eat your food in small pieces.
  • Place carbohydrates like rice and vegetables on the same dish as your main course.
  • Put the meat in one piece on your plate.
  • Choose from fruits or low-fat, low-calorie foods (such as sugar-free gelatine) for use in creations or dessert.

Below are the recommended portions from each food group for a 2000 calorie DASH Diet daily.

Dash Diet contains healthy fruits and snacks

DASH Diet and Weight Loss

The DASH diet is not programmed for weight loss. However, it can be used as part of a comprehensive weight loss strategy. The DASH diet is based on approximately 2000 calories of energy intake per day. If you want to lose weight, apply a diet program around 1600 calories per day.

Sodium Reduction Tips

Foods based on the DASH diet are naturally foods that are poor in sodium. Therefore, you will reduce your sodium intake when applying the DASH diet. You can reduce your sodium intake by doing the following.

  • Use non-sodium spices or flavorers instead of salt.
  • Do not add salt when cooking pasta and rice.
  • Rinse canned food to purify some of the sodium.
  • Buy food with a “salt free”, “non-sodium”, “low sodium”, or “very low sodium” label.

If foods are quite unpleasant to you, start putting the low sodium foods into your life gradually and reduce table salt until you reach your goal. Your enjoyment taste will get used to over time. You will adapt to less salty foods within a few weeks.

Which Foods Should Be Consumed When Applying the Dash Diet ?

Cereal group (6-8 servings / day)

The cereal group includes bread, bulgur, rice, quinoa, corn and pasta.

  • You must consume whole grain products because they contain more fiber and nutrients than refined grains. For example, use brown rice instead of white rice, use whole grain pasta instead of regular pasta or use whole grain bread instead of white bread.
  • Cereals are naturally low nutrients. So avoid adding butter, margarine, cream or cheese sauces.

Vegetable group (4-5 servings / day)

Tomatoes, carrots, broccoli, sweet potatoes, green and other vegetables are rich in fiber, vitamins A, C, E and some minerals such as potassium and magnesium. For example, a portion of the vegetables in a bowl of raw vegetables or 6 tablespoons of cooked vegetables.

  • Do not think of vegetables as a plain side dish. The main dish to be eaten by brown rice or whole grain noodles is the main course.
  • Both fresh or frozen vegetables are a good choice. When buying frozen or canned vegetables, choose the ones with low or non-salted labels.
  • Increase your portion of vegetables to stay fit during the day. Together with some meat, you can make a nice meal by cooking plenty of vegetables together.

Fruit group (4-5 servings / day)

Many fruits require little preparation to obtain healthy snacks or meals. Fruits, such as vegetables, are rich in fiber, potassium and magnesium and contain low fat (excluding avocado and coconut). One example of a portion of the fruit group is a glass of fresh, frozen or canned fruit or 1 medium fruit.

  • You can add some fruit to your salads. You can also consume fresh fruits with low-fat yogurt.
  • Eat fruits such as apples, pears and quince with their shells. They are also rich in fiber and healthy food items.
  • Some citrus fruits, such as grapefruit, and the juices of these fruits may interact with medical medications. Therefore, talk to your doctor or pharmacist. If approved, consume.

Milk group (2-3 servings / day)

Milk, yogurt, cheese and other dairy products are the main sources of calcium, vitamin D and protein. However, when choosing dairy products, it is important to consume low-fat ones or lean ones. One portion of the milk group includes 1 glass of non-fat or low-fat milk, 1 glass of yoghurt or 1 slice of cheese (30 grams).

  • You can afford the amount of dairy products you should buy by consuming low-fat or fat-free yogurt. You can also meet your sweet needs by adding fruits.
  • If you have problems with digestion of dairy products, choose lactose-free products or use over-the-counter tablets containing lactase enzyme. These measures may reduce or prevent lactose intolerance problems.
  • Cheeses are low in fat and prefer low salt.

Red meat, poultry and fish group (6 or less servings / day)

Meat is a rich source of protein, B vitamins, iron and zinc. However, meat and fats should not be the basis of nutrition because they contain large amounts of fat and cholesterol. Reduce meat portions. As an example of a portion of meat group: 30 grams of cooked fat-free red meat, fish, chicken, turkey, 1 egg can be given as examples.

  • Separate the skin of poultry and the visible oil of red meat, prefer cooking methods such as scalding, baking and grilling.
  • Eat fish such as salmon, herring and tuna useful for heart health. These kinds of fish are rich in omega-3 fatty acids and these fatty acids cause your cholesterol to fall.

Hard-shelled fruits, oil seeds and dried legumes (4-5 servings / week)

Foods such as almonds, hazelnuts, walnuts, beans, peas, lentils and chickpeas are good sources of magnesium, potassium and protein. These foods are rich in phytochemicals and fiber, which are protective components against some types of cancer and heart disease. Example of a portion of this group: 1 cup boiled chickpeas or dried beans, 3 whole walnuts and 8 almonds can be given as examples.

  • They contain health-friendly fatty acids such as walnuts, almonds, monounsaturated and omega-3 fatty acids. However, they should be consumed sufficiently because they contain high calories.
  • Dry beans and dried legumes such as chickpea are sources of vegetable protein that can replace meat. Try to give place often in your diet.

Fats and oils (2–3 servings / day)

Fats/oils help our body to absorb vitamins A, D, E and K which are necessary for the melting of fat and improve the immune system. However, consuming too much fat increases the risk of heart disease, diabetes and obesity. The Dash Diet states that the percentage of energy from the oil must be 30% or less for a healthy balance. Examples of one portion of this group: 1 teaspoon sunflower oil, olive oil or corn oil, 1 teaspoon soft margarine or butter, 1 tablespoon oil reduced mayonnaise or 2 tablespoons light salad dressing can be given as examples.

  • Saturated fats and trans fats are the main dietary offenders that increase blood cholesterol and increase the risk of coronary artery disease. The DASH diet restricts the intake of red meat, hard margarines, cheese, whole milk, cream and eggs from the diet, thus reducing the total energy from saturated fats to less than 10%.
  • Avoid trans fats, mostly in processed foods such as biscuits, pastry products and fried products.
  • Read the food labels on the margarine and salad dressings. This means that you can choose products with the lowest fat content and no fat.

Desserts (5 or less / week)

You don’t have to remove the desserts completely from your life while following the Dash diet. Example of a portion of this group: 1 tablespoon sugar, jam or marmalade, 1 tea cup of sherbet or 1 cup lemonade can be given as an example.

  • For dessert, prefer milky and fruity ones.
  • Artificial sweeteners such as aspartame can help reduce your sweet need while avoiding sugar. But be careful to consume them reasonably.

What is the Dash Diet ? We shared the things that need to know about dash diet in this article. I hope you like our article. You can also look at other diets on our site. You can also check out my article on how I gave myself 22 kilograms. Also official website: https://dashdiet.org Stay healthy !

Dash Diet Guide & Sample Menu
Dash Diet Guide & Sample Menu

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