12 DASH Diet Lunch Bowl Ideas

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Continuing your journey with the DASH (Dietary Approaches to Stop Hypertension) diet, lunch is a crucial meal to refuel and stay on track with your health goals. A well-balanced DASH-friendly lunch should be rich in vegetables, lean protein, and whole grains, while being low in sodium and unhealthy fats. Lunch bowls are an excellent way to create a satisfying and nutritious meal that is both easy to prepare and delicious.

Here are 12 DASH diet lunch bowl ideas, complete with full recipes, to help you create flavorful and heart-healthy midday meals.

1. Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl is a healthy and satisfying lunch that can be easily meal-prepped for the week.

Ingredients:

1 cup cooked quinoa
4 oz grilled chicken breast, sliced (seasoned with chili powder and cumin, no salt)
½ cup black beans, rinsed and drained
½ cup corn kernels
½ cup chopped tomatoes
¼ avocado, sliced
2 tablespoons low-sodium salsa
1 tablespoon chopped fresh cilantro

Instructions:

Assemble the bowl by starting with a base of quinoa.
Top with grilled chicken, black beans, corn, tomatoes, and avocado.
Drizzle with salsa and garnish with fresh cilantro.

2. Avocado & Shrimp Chopped Salad Bowl

This refreshing salad bowl is packed with healthy fats, lean protein, and crisp vegetables.

Ingredients:

4 oz cooked shrimp, peeled and deveined
1 cup chopped romaine lettuce
½ cup chopped cucumber
½ cup cherry tomatoes, halved
¼ avocado, diced
2 tablespoons lemon-herb vinaigrette (made with olive oil, lemon juice, and fresh herbs)

Instructions:

In a large bowl, combine the romaine lettuce, cucumber, and cherry tomatoes.
Add the cooked shrimp and diced avocado.
Drizzle with the lemon-herb vinaigrette and toss to combine.

3. Cranberry-Walnut Chickpea Salad Bowl

A vegetarian take on a classic salad, this chickpea salad is both creamy and crunchy.

Ingredients:

1 cup canned chickpeas, rinsed and mashed
2 tablespoons plain low-fat Greek yogurt
1 tablespoon chopped walnuts
1 tablespoon dried cranberries
1 stalk celery, finely chopped
Serve over a bed of mixed greens.

Instructions:

In a bowl, combine the mashed chickpeas, Greek yogurt, walnuts, cranberries, and celery.
Mix until well combined.
Serve the chickpea salad over a bed of mixed greens.

4. Vegan Superfood Grain Bowl

This nutrient-dense grain bowl is packed with plant-based goodness and is perfect for a filling and energizing lunch.

Ingredients:

1 cup cooked quinoa or farro
½ cup roasted sweet potatoes, cubed
½ cup steamed kale
¼ cup cooked beets, sliced
2 tablespoons hummus
1 tablespoon pumpkin seeds

Instructions:

Start with a base of your favorite cooked grain.
Top with roasted sweet potatoes, steamed kale, and sliced beets.
Add a dollop of hummus and a sprinkle of pumpkin seeds.

5. Quinoa, Avocado & Chickpea Salad Bowl

A simple yet satisfying salad that is rich in protein and fiber.

Ingredients:

1 cup cooked quinoa
½ cup chickpeas, rinsed
½ avocado, diced
1 cup mixed greens
Lemon-tahini dressing (1 tbsp tahini, 2 tbsp lemon juice, 1 tbsp water)

Instructions:

In a bowl, combine the cooked quinoa, chickpeas, and mixed greens.
Top with diced avocado.
Whisk together the dressing ingredients and drizzle over the salad.

6. White Bean & Veggie Salad Bowl

This refreshing salad is a great way to get in your daily dose of vegetables.

Ingredients:

1 cup canned white beans, rinsed
1 cup chopped mixed vegetables (e.g., bell peppers, cucumber, tomatoes)
2 tablespoons chopped red onion
Balsamic vinaigrette (1 tbsp balsamic vinegar, 2 tbsp olive oil, pinch of black pepper)

Instructions:

In a bowl, combine the white beans, mixed vegetables, and red onion.
Drizzle with balsamic vinaigrette and toss to combine.

7. Mason Jar Power Salad with Chickpeas & Tuna

Perfect for meal prep, this layered salad stays fresh until you are ready to eat.

Ingredients:

Dressing (bottom layer): 2 tablespoons lemon vinaigrette
Hard vegetables: ¼ cup chopped carrots, ¼ cup chopped bell peppers
Grains: ½ cup cooked quinoa
Protein: 3 oz canned tuna in water, drained, and ¼ cup chickpeas
Greens (top layer): 1 cup spinach

Instructions:

Layer the ingredients in a mason jar in the order listed.
When ready to eat, shake the jar to distribute the dressing and pour into a bowl.

8. Southwest Style Rice Bowl

A flavorful and hearty rice bowl with a Southwestern flair.

Ingredients:

1 cup cooked brown rice
4 oz grilled chicken or lean ground turkey, cooked
½ cup mixed vegetables (e.g., corn, black beans, bell peppers)
2 tablespoons pico de gallo (low-sodium)
A dollop of plain Greek yogurt

Instructions:

Start with a base of brown rice.
Top with your choice of protein and mixed vegetables.
Garnish with pico de gallo and a dollop of Greek yogurt.

9. Mediterranean Salad Bowl

Enjoy the fresh and vibrant flavors of the Mediterranean with this delicious salad bowl.

Ingredients:

1 cup chopped romaine lettuce
½ cup cucumber, diced
½ cup tomatoes, diced
¼ cup Kalamata olives, rinsed
2 tablespoons crumbled feta cheese (low-sodium)
4 oz grilled chicken breast, sliced
Greek dressing (2 tbsp olive oil, 1 tbsp red wine vinegar, ½ tsp dried oregano)

Instructions:

Combine the lettuce, cucumber, tomatoes, olives, and feta cheese in a bowl.
Top with grilled chicken slices.
Drizzle with Greek dressing.

10. Roasted Vegetable Grain Bowl

Roasting vegetables brings out their natural sweetness and makes for a delicious and satisfying grain bowl.

Ingredients:

1 cup cooked farro or barley
1 ½ cups mixed roasted vegetables (e.g., broccoli, carrots, Brussels sprouts)
1 soft-boiled egg
Tahini dressing (1 tbsp tahini, 2 tbsp water, 1 tsp lemon juice)

Instructions:

Place the cooked grains in a bowl.
Top with the roasted vegetables and a soft-boiled egg.
Drizzle with tahini dressing.

11. Lentil and Rice Grain Bowl

This hearty and affordable grain bowl is a great source of plant-based protein and fiber.

Ingredients:

½ cup cooked brown rice
½ cup cooked lentils
½ cup steamed green beans
¼ cup chopped apple
2 tablespoons chopped pecans
Apple cider vinaigrette (1 tbsp apple cider vinegar, 2 tbsp olive oil)

Instructions:

Combine the brown rice and lentils in a bowl.
Top with steamed green beans, chopped apple, and pecans.
Drizzle with apple cider vinaigrette.

12. Chicken & Cucumber Lettuce Wraps Bowl

For a lighter lunch, try these refreshing lettuce wraps served in a bowl.

Ingredients:

4 oz shredded cooked chicken
½ cup sliced cucumber
¼ cup shredded carrots
4-5 large lettuce leaves (butter lettuce or iceberg)
Peanut sauce (1 tbsp peanut butter, 2 tbsp water, 1 tsp low-sodium soy sauce)

Instructions:

Arrange the lettuce leaves in a bowl to form cups.
Fill the lettuce cups with shredded chicken, sliced cucumber, and shredded carrots.
Drizzle with peanut sauce.

Enjoy these delicious and nutritious DASH diet lunch bowls to help you stay on track with your health goals. Feel free to customize them with your favorite vegetables, lean proteins, and whole grains.