This is a great primer to start
you on your way to embarking on a new
healthy lifestyle with the DASH diet.
Day 1
Breakfast: 204 calories, 105 mg sodium
Baked oatmeal
Lunch: 157 calories, 50mg sodium
Salad greens with pears, fennel, and
walnuts
Snack: 50 calories, 96 mg sodium
Hummus with pita
Dinner: 330 calories, 370 mg sodium
Beef and vegetable kebabs
Day 2
Breakfast: 271 calories, 243mg sodium
Banana-oatmeal hot cakes
Lunch: 199 calories, 357 mg sodium
Tuna pita pockets
Snack:135 calories, 150 mg sodium
Spiced carrot raisin bread
Dinner: 168 calories, 266 mg sodium
Broccoli cheddar bake
Day 3
Breakfast: 208 calories, 281 sodium
Buttermilk waffles
Lunch: 254 calories, 348 mg sodium
Chili
Snack: 96 calories, 4 mg sodium
Fruit salad
Dinner: 175 calories, 350 mg sodium
Cod with lemon and capers
Day 4
Breakfast: 212 calories, 150 mg sodium
Cranberry walnut oatmeal
Lunch: 339 calories, 335 mg sodium
Corn tamales with avocado-tomatillo
salsa
Snack: 154 calories, 192 mg sodium
Sweet and spicy snack mix
Dinner: calories 350, sodium 150 mg
Fettuccine with clams, basil, tomato,
corn, and garlic
Day 5
Breakfast: 81 calories, 249 mg sodium
Egg white omelet
Lunch: 300 calories, 367 mg sodium
Buffalo chicken salad wrap
Snack: 156 calories, 0 mg sodium
Trail Mix
Dinner: 283 calories, 140 mg sodium
Grilled Portobello mushroom burgers
Day 6
Breakfast: 104 calories, 42 mg sodium
Low fat yogurt with mixed fruit
Lunch: 235 calories, 54 mg sodium
Pasta salad with mixed vegetables
Snack: 334 calories, 0 mg sodium
Smoothie
Dinner: 347 calories, 341 mg sodium
Pasta with spinach, garbanzos and
raisins
Day 7
Breakfast: 143calories, 150 mg sodium
Buckwheat pancakes
Lunch: 179 calories, 276 mg sodium
Sun dried tomato pizza
Snack: 96 calories, 4 mg sodium
Fruit Salad
Dinner: 151 calories, 56 mg sodium
Polenta with fresh vegetables
