DASH Diet Sample Menu

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.footnote 1 Hypertension is high blood pressure.

For more information on the DASH diet, see High Blood Pressure: Using the DASH Diet.

The food groups and serving sizes in the menu below are based on the DASH diet from the U.S. National Heart, Lung, and Blood Institute. These servings may not match Canada's Food Guide.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.


  • 3/4 cup (175 mL) bran flakes cereal
  • 1 cup (250 mL) skim milk
  • 1 medium banana
  • 1 slice whole wheat toast
  • 1 teaspoon (5 mL) jelly
  • 1/2 cup (125 mL) orange juice


  • 3 oz (90 g) skinless chicken breast
  • 1 pita bread
  • 1 tablespoon (15 mL) low-fat mayonnaise
  • Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
  • 1 peach


  • 1/4 cup (60 mL) dried apricots
  • 1/3 cup (75 mL) mixed, unsalted nuts
  • 1 cup (250 mL) skim milk


  • 3 oz (90 g) grilled salmon
  • 1/2 cup (125 mL) brown rice
  • 1 cup (250 mL) steamed broccoli
  • Spinach salad with 1 cup (250 mL) raw spinach, 2 cherry tomatoes, 2 cucumber slices
  • 1 tablespoon (15 mL) low-sodium, homemade vinaigrette salad dressing
  • 1 cup (250 mL) grape juice

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  1. National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.


Current as of: December 16, 2019

Author: Healthwise Staff
Medical Review: E. Gregory Thompson, MD - Internal Medicine
Brian O'Brien, MD, FRCPC - Internal Medicine
Martin J. Gabica, MD - Family Medicine
Adam Husney, MD - Family Medicine
Colleen O'Connor, PhD, RD - Registered Dietitian

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