30-Day DASH Diet Meal Plan with Recipes

This document provides a comprehensive 30-day meal plan for the DASH (Dietary Approaches to Stop Hypertension) diet. Each day includes a complete breakfast, lunch, and dinner, with full recipes including ingredients and instructions. This all-in-one guide is designed to make it easy and delicious to follow a heart-healthy eating plan.

Day 1

Breakfast: Classic Oatmeal with Berries and Nuts

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or low-fat milk
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon chopped nuts (almonds, walnuts, or pecans)
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, bring the water or milk to a boil.
2. Stir in the oats and reduce the heat to low. Simmer for 5-7 minutes, stirring occasionally, until the oats are cooked through.
3. Top with mixed berries, chopped nuts, and a drizzle of honey or maple syrup if desired.

Lunch: Chipotle Chicken Quinoa Burrito Bowl

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed
• 1/2 cup corn kernels
• 1/4 cup pico de gallo
• 1/4 avocado, sliced
• 1 tablespoon chipotle sauce

Instructions:

1. In a bowl, combine the quinoa, black beans, and corn.
2. Top with grilled chicken, pico de gallo, and avocado slices.
3. Drizzle with chipotle sauce before serving.

Dinner: Chicken with Ginger-Soy Vegetables & Brown Rice

Ingredients:

• 4 oz boneless, skinless chicken breast, cut into strips
• 1 cup mixed vegetables (broccoli, bell peppers, snap peas)
• 1/2 cup cooked brown rice
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon grated fresh ginger
• 1 teaspoon sesame oil

Instructions:

1. In a wok or large skillet, heat the sesame oil over medium-high heat.
2. Add the chicken strips and cook until browned.
3. Add the mixed vegetables and stir-fry for 3-5 minutes, until crisp-tender.
4. Stir in the soy sauce and ginger. Serve over brown rice.

Day 2

Breakfast: Overnight Oats with Chia Seeds and Fresh Fruits

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup low-fat milk or almond milk
• 1 tablespoon chia seeds
• 1/2 cup mixed fresh fruits (diced mango, pineapple, or peaches)
• 1/4 teaspoon vanilla extract

Instructions:

1. In a jar or container with a lid, combine the oats, milk, chia seeds, and vanilla extract. Stir well.
2. Seal the container and refrigerate for at least 4 hours, or overnight.
3. In the morning, top with fresh fruits and enjoy.

Lunch: Avocado & Shrimp Chopped Salad

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1 cup chopped romaine lettuce
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 avocado, diced
• 2 tablespoons cilantro-lime vinaigrette

Instructions:

1. In a large bowl, combine the lettuce, cucumber, red onion, and shrimp.
2. Add the avocado and vinaigrette, and toss gently to combine.

Dinner: Pan-Seared Chicken with Crispy Herbs & Escarole

Ingredients:

• 4 oz boneless, skinless chicken breast
• 2 cups escarole, roughly chopped
• 1 tablespoon fresh herbs (rosemary, thyme), chopped
• 1 tablespoon olive oil
• Salt-free seasoning blend and pepper to taste

Instructions:

1. Season the chicken with the salt-free blend and pepper.
2. Heat the olive oil in a skillet over medium-high heat. Add the chicken and herbs, and cook for 5-7 minutes per side, until cooked through.
3. Remove the chicken from the skillet. Add the escarole and cook until wilted.
4. Serve the chicken with the wilted escarole.

Day 3

Breakfast: Peanut Butter and Banana Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or low-fat milk
• 1/2 banana, sliced
• 1 tablespoon natural peanut butter
• A pinch of cinnamon

Instructions:

1. Cook the oats with water or milk according to package directions.
2. Stir in the peanut butter and cinnamon until well combined.
3. Top with banana slices before serving.

Lunch: Cranberry-Walnut Chickpea Salad

Ingredients:

• 1 cup canned chickpeas, rinsed
• 1/4 cup chopped celery
• 2 tablespoons dried cranberries
• 2 tablespoons chopped walnuts
• 2 tablespoons plain low-fat Greek yogurt
• 1 teaspoon Dijon mustard

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the celery, cranberries, walnuts, Greek yogurt, and mustard.
3. Serve on a bed of mixed greens or in a whole-wheat pita.

Dinner: Slow-Cooker Chicken & White Bean Stew

Ingredients:

• 4 oz boneless, skinless chicken breast
• 1/2 cup canned white beans, rinsed
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 cup low-sodium chicken broth
• 1/2 teaspoon dried thyme

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 4-6 hours, or until the chicken is tender.
3. Shred the chicken with a fork before serving.

Day 4

Breakfast: Breakfast Quinoa Bowl with Mixed Fruits

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup low-fat milk or almond milk
• 1/2 cup mixed berries
• 1 tablespoon slivered almonds
• A drizzle of maple syrup

Instructions:

1. In a bowl, combine the cooked quinoa and milk. Microwave for 1-2 minutes, or until warm.
2. Top with berries, almonds, and a drizzle of maple syrup.

Lunch: Quinoa, Avocado & Chickpea Salad over Mixed Greens

Ingredients:

• 1 cup mixed greens
• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed
• 1/4 avocado, sliced
• 2 tablespoons lemon-tahini dressing

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with quinoa, chickpeas, and avocado slices.
3. Drizzle with lemon-tahini dressing.

Dinner: Chicken Chili with Sweet Potatoes

Ingredients:

• 4 oz ground chicken
• 1/2 cup diced sweet potato
• 1/2 cup black beans, rinsed
• 1/2 cup canned diced tomatoes, no salt added
• 1/2 cup low-sodium chicken broth
• 1 teaspoon chili powder

Instructions:

1. In a pot, cook the ground chicken until browned.
2. Add the remaining ingredients and bring to a simmer.
3. Cook for 20-25 minutes, or until the sweet potatoes are tender.

Day 5

Breakfast: Savory Oatmeal with Spinach and a Poached Egg

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or vegetable broth
• 1 cup fresh spinach
• 1 large egg
• 1 tablespoon grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Cook the oats with water or broth. In the last minute of cooking, stir in the spinach until it wilts.
2. While the oatmeal is cooking, poach the egg.
3. Season the oatmeal with salt and pepper, and top with the poached egg and Parmesan cheese.

Lunch: Vegan Superfood Grain Bowl

Ingredients:

• 1 cup cooked quinoa or farro
• 1/2 cup roasted sweet potatoes, cubed
• 1/2 cup steamed kale
• 1/4 cup cooked beets, sliced
• 2 tablespoons hummus

Instructions:

1. In a bowl, combine the quinoa, sweet potatoes, and kale.
2. Top with sliced beets and a dollop of hummus.

Dinner: Grilled Chicken with Quinoa and Steamed Broccoli

Ingredients:

• 4 oz grilled chicken breast
• 1 cup cooked quinoa
• 1 cup steamed broccoli florets
• Lemon wedges for serving

Instructions:

1. Serve the grilled chicken alongside the quinoa and steamed broccoli.
2. Squeeze fresh lemon juice over the chicken and broccoli before serving.

Day 6

Breakfast: Berry-Almond Smoothie Bowl

Ingredients:

• 1 cup frozen mixed berries
• 1/2 frozen banana
• 1/2 cup low-fat Greek yogurt
• 1/4 cup almond milk
• 1 tablespoon almond butter
• Toppings: fresh berries, sliced almonds, chia seeds

Instructions:

1. In a blender, combine the frozen berries, banana, Greek yogurt, almond milk, and almond butter.
2. Blend until smooth and creamy.
3. Pour into a bowl and top with fresh berries, sliced almonds, and a sprinkle of chia seeds.

Lunch: Mason Jar Power Salad with Chickpeas & Tuna

Ingredients:

• 2 tablespoons vinaigrette dressing
• 1/2 cup chickpeas, rinsed
• 3 oz canned tuna in water, drained
• 1/2 cup chopped bell peppers
• 1 cup spinach

Instructions:

1. Pour the dressing into the bottom of a Mason jar.
2. Layer the chickpeas, tuna, bell peppers, and spinach on top.
3. When ready to eat, shake the jar to distribute the dressing.

Dinner: Turkey Meatballs with Marinara and Whole-Wheat Pasta

Ingredients:

• 4 oz ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 1 egg white
• 1/2 teaspoon Italian seasoning
• 1 cup whole-wheat spaghetti, cooked
• 1/2 cup low-sodium marinara sauce

Instructions:

1. In a bowl, combine the ground turkey, breadcrumbs, egg white, and Italian seasoning. Form into meatballs.
2. Brown the meatballs in a non-stick skillet. Add the marinara sauce and simmer for 10-15 minutes.
3. Serve the meatballs and sauce over the cooked pasta.

Day 7

Breakfast: Pineapple Green Smoothie

Ingredients:

• 1 cup fresh spinach
• 1/2 cup chopped pineapple (fresh or frozen)
• 1/2 banana
• 1/2 cup low-fat Greek yogurt
• 1/4 cup water or coconut water

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and enjoy immediately.

Lunch: Mediterranean Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup Kalamata olives, halved
• 2 tablespoons crumbled feta cheese
• 2 tablespoons lemon-herb vinaigrette

Instructions:

1. In a bowl, combine all ingredients and toss to mix.

Dinner: Chicken Fajitas with Peppers and Onions

Ingredients:

• 4 oz boneless, skinless chicken breast, sliced
• 1/2 cup sliced bell peppers (mixed colors)
• 1/2 cup sliced onion
• 2 small whole-wheat tortillas
• 1 teaspoon fajita seasoning (low-sodium)

Instructions:

1. In a skillet, cook the chicken, peppers, and onion until the chicken is cooked through and the vegetables are tender.
2. Stir in the fajita seasoning.
3. Serve the chicken and vegetable mixture in the warm tortillas.

Day 8

Breakfast: Chocolate-Banana Protein Smoothie

Ingredients:

• 1 frozen banana
• 1 scoop chocolate protein powder
• 1 tablespoon unsweetened cocoa powder
• 1 cup low-fat milk or almond milk
• 1 tablespoon chia seeds

Instructions:

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.

Lunch: Cucumber Salad Sandwich

Ingredients:

• 2 slices whole-wheat bread
• 1/2 cup thinly sliced cucumber
• 2 tablespoons plain low-fat Greek yogurt
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the Greek yogurt, dill, lemon juice, salt, and pepper.
2. Gently stir in the cucumber slices.
3. Spread the mixture on one slice of bread and top with the other.

Dinner: Creamy Lemon Pasta with Shrimp

Ingredients:

• 4 oz shrimp, peeled and deveined
• 1 cup whole-wheat pasta, cooked
• 1/4 cup plain low-fat Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon chopped fresh parsley
• 1 clove garlic, minced

Instructions:

1. In a skillet, cook the shrimp and garlic until the shrimp are pink and cooked through.
2. In a separate bowl, whisk together the Greek yogurt and lemon juice.
3. Toss the cooked pasta with the yogurt sauce, shrimp, and parsley.

Day 9

Breakfast: Greek Yogurt Parfait with Nuts and Maple Syrup

Ingredients:

• 1 cup low-fat Greek yogurt
• 1/2 cup mixed berries
• 2 tablespoons chopped walnuts or pecans
• 1 teaspoon maple syrup

Instructions:

1. In a glass or jar, layer the Greek yogurt, berries, and nuts.
2. Drizzle with maple syrup before serving.

Lunch: Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/2 cup sliced cucumber
• 4 large lettuce leaves (butter or iceberg)
• 2 tablespoons peanut sauce

Instructions:

1. In a bowl, toss the shredded chicken with the peanut sauce.
2. Spoon the chicken mixture and cucumber slices into the lettuce leaves.

Dinner: Spicy Shrimp, Vegetable & Couscous Bowls

Ingredients:

• 4 oz shrimp, peeled and deveined
• 1/2 cup whole-wheat couscous, cooked
• 1 cup mixed vegetables (zucchini, cherry tomatoes), chopped
• 1 teaspoon olive oil
• 1/2 teaspoon red pepper flakes

Instructions:

1. In a skillet, sauté the mixed vegetables in olive oil until tender.
2. Add the shrimp and red pepper flakes, and cook until the shrimp are opaque.
3. Serve the shrimp and vegetable mixture over the cooked couscous.

Day 10

Breakfast: Raspberry Yogurt Cereal Bowl

Ingredients:

• 1 cup low-fat Greek yogurt
• 1/2 cup fresh raspberries
• 1/4 cup low-sugar, high-fiber cereal
• 1 tablespoon pumpkin seeds

Instructions:

1. In a bowl, combine the yogurt and raspberries.
2. Top with cereal and pumpkin seeds.

Lunch: Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

Ingredients:

• 1 cup canned chickpeas, rinsed
• 1/2 cup roasted red peppers, chopped
• 4 large lettuce leaves
• 2 tablespoons tahini dressing

Instructions:

1. In a bowl, lightly mash the chickpeas and mix with the roasted red peppers.
2. Spoon the mixture into the lettuce leaves and drizzle with tahini dressing.

Dinner: Salmon Couscous Salad

Ingredients:

• 4 oz cooked salmon, flaked
• 1 cup whole-wheat couscous, cooked and cooled
• 1/2 cup cucumber, diced
• 1/4 cup chopped red onion
• 2 tablespoons lemon vinaigrette

Instructions:

1. In a bowl, combine the couscous, cucumber, and red onion.
2. Gently fold in the flaked salmon.
3. Drizzle with lemon vinaigrette and toss to combine.

Day 11

Breakfast: Spinach & Egg Scramble with Raspberries

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1/4 cup fresh raspberries
• 1 slice whole-wheat toast
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the spinach and cook until wilted.
3. Whisk the eggs with a splash of water, salt, and pepper. Pour into the skillet with the spinach.
4. Scramble the eggs until cooked to your liking.
5. Serve with a slice of whole-wheat toast and a side of fresh raspberries.

Lunch: Copycat Arby’s Chicken Salad Sandwich

Ingredients:

• 4 oz cooked chicken breast, diced
• 1/4 cup diced apple
• 2 tablespoons chopped pecans
• 2 tablespoons plain low-fat Greek yogurt
• 2 slices whole-wheat bread

Instructions:

1. In a bowl, combine the chicken, apple, pecans, and Greek yogurt.
2. Serve the chicken salad between two slices of whole-wheat bread.

Dinner: Poached Cod & Green Beans with Pesto

Ingredients:

• 4 oz cod fillet
• 1 cup green beans, trimmed
• 1 tablespoon pesto
• 1 cup low-sodium vegetable broth

Instructions:

1. In a skillet, bring the vegetable broth to a simmer.
2. Add the green beans and cod. Poach for 8-10 minutes, or until the cod is flaky and the green beans are tender.
3. Drizzle with pesto before serving.

Day 12

Breakfast: Veggie Omelet with Whole-Grain Toast

Ingredients:

• 2 large eggs
• 1/4 cup diced bell peppers
• 1/4 cup chopped mushrooms
• 1/4 cup diced onions
• 1 slice whole-wheat toast
• 1 tablespoon low-fat milk
• 1 teaspoon olive oil

Instructions:

1. In a skillet, sauté the vegetables in olive oil until tender.
2. Whisk the eggs with milk, salt, and pepper. Pour over the vegetables.
3. Cook until the eggs are set, then fold the omelet in half.
4. Serve with a slice of whole-wheat toast.

Lunch: Veggie & Hummus Sandwich

Ingredients:

• 2 slices whole-wheat bread
• 1/4 cup hummus
• 1/2 cup mixed fresh vegetables (sliced cucumber, bell peppers, and spinach)

Instructions:

1. Spread hummus on both slices of bread.
2. Layer the vegetables on one slice and top with the other.

Dinner: Tarragon Scallops on Asparagus Spears

Ingredients:

• 4 oz sea scallops
• 1 cup asparagus spears, trimmed
• 1 teaspoon olive oil
• 1 teaspoon chopped fresh tarragon
• Lemon wedges for serving

Instructions:

1. In a skillet, heat the olive oil over medium-high heat. Sear the scallops for 1-2 minutes per side, until golden brown.
2. While the scallops are cooking, steam or blanch the asparagus until tender-crisp.
3. Serve the scallops over the asparagus spears, sprinkled with tarragon and a squeeze of lemon juice.

Day 13

Breakfast: Cottage Cheese and Vegetable Frittata

Ingredients:

• 4 large eggs
• 1/2 cup low-fat cottage cheese
• 1 cup chopped broccoli
• 1/2 cup diced red bell pepper
• 1/4 cup diced onion
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In an oven-safe skillet, sauté the vegetables in olive oil until tender.
3. In a bowl, whisk the eggs, cottage cheese, salt, and pepper.
4. Pour the egg mixture over the vegetables in the skillet.
5. Bake for 15-20 minutes, or until the frittata is set and lightly golden.

Lunch: Turkey and Avocado Wrap

Ingredients:

• 1 whole-wheat tortilla
• 3 oz sliced turkey breast (low-sodium)
• 1/4 avocado, sliced
• 1/2 cup mixed greens
• 1 tablespoon honey mustard

Instructions:

1. Spread the honey mustard on the tortilla.
2. Layer the turkey, avocado, and mixed greens.
3. Roll up the tortilla tightly.

Dinner: Baked Salmon with Roasted Vegetables

Ingredients:

• 4 oz salmon fillet
• 1 cup mixed vegetables (broccoli, bell peppers, zucchini), chopped
• 1 tablespoon olive oil
• 1 teaspoon dried herbs (dill or rosemary)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the vegetables with olive oil and herbs, and spread on a baking sheet.
3. Place the salmon fillet on the baking sheet with the vegetables.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.

Day 14

Breakfast: Spinach & Egg Tacos

Ingredients:

• 2 small corn tortillas
• 2 large eggs, scrambled
• 1/2 cup fresh spinach
• 1/4 avocado, sliced
• 1 tablespoon salsa

Instructions:

1. Warm the tortillas in a dry skillet or microwave.
2. Fill each tortilla with scrambled eggs, spinach, and avocado slices.
3. Top with salsa before serving.

Lunch: Caprese Sandwich on Whole Wheat

Ingredients:

• 2 slices whole-wheat bread
• 2 slices fresh mozzarella cheese
• 2 slices tomato
• A few fresh basil leaves
• 1 teaspoon balsamic glaze

Instructions:

1. Layer the mozzarella, tomato, and basil on one slice of bread.
2. Drizzle with balsamic glaze and top with the other slice of bread.

Dinner: Baked Tilapia with Sweet Potato

Ingredients:

• 4 oz tilapia fillet
• 1 medium sweet potato, baked
• 1 cup steamed green beans
• 1 tablespoon lemon juice
• Paprika and black pepper to taste

Instructions:

1. Season the tilapia with paprika, pepper, and lemon juice. Bake at 375°F (190°C) for 15-20 minutes.
2. Serve the baked tilapia with the baked sweet potato and steamed green beans.

Day 15

Breakfast: Pesto, Mozzarella & Egg Breakfast Sandwich

Ingredients:

• 1 whole-wheat English muffin, split and toasted
• 1 large egg, fried or scrambled
• 1 tablespoon pesto
• 1 slice low-fat mozzarella cheese
• 1 tomato slice

Instructions:

1. Spread pesto on both halves of the toasted English muffin.
2. Layer the egg, mozzarella cheese, and tomato slice on the bottom half.
3. Top with the other half of the muffin and serve immediately.

Lunch: Slow-Cooker Chicken & White Bean Stew

Ingredients:

• 4 oz boneless, skinless chicken breast
• 1/2 cup canned white beans, rinsed
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 cup low-sodium chicken broth
• 1/2 teaspoon dried thyme

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 4-6 hours, or until the chicken is tender.
3. Shred the chicken with a fork before serving.

Dinner: Stuffed Sweet Potato with Hummus Dressing

Ingredients:

• 1 medium sweet potato, baked
• 1/2 cup canned black beans, rinsed
• 1 cup kale, steamed or sautéed
• 2 tablespoons hummus, thinned with a little water to make a dressing

Instructions:

1. Split the baked sweet potato lengthwise.
2. Top with black beans and kale.
3. Drizzle with the hummus dressing.

Day 16

Breakfast: Avocado Toast on Whole-Grain Bread

Ingredients:

• 1 slice whole-grain bread, toasted
• 1/2 ripe avocado, mashed
• 1 pinch of red pepper flakes
• A squeeze of fresh lemon juice
• Salt and pepper to taste

Instructions:

1. Spread the mashed avocado on the toasted bread.
2. Sprinkle with red pepper flakes, salt, and pepper.
3. Squeeze a little lemon juice over the top and serve.

Lunch: Chicken Chili with Sweet Potatoes

Ingredients:

• 4 oz ground chicken
• 1/2 cup diced sweet potato
• 1/2 cup black beans, rinsed
• 1/2 cup canned diced tomatoes, no salt added
• 1/2 cup low-sodium chicken broth
• 1 teaspoon chili powder

Instructions:

1. In a pot, cook the ground chicken until browned.
2. Add the remaining ingredients and bring to a simmer.
3. Cook for 20-25 minutes, or until the sweet potatoes are tender.

Dinner: Chickpea & Quinoa Grain Bowl

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chickpeas, rinsed
• 1/2 cup chopped cucumber
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons lemon-tahini dressing

Instructions:

1. In a bowl, combine the quinoa, chickpeas, cucumber, and tomatoes.
2. Drizzle with the lemon-tahini dressing and toss to combine.

Day 17

Breakfast: Smoked Salmon on Whole-Wheat Toast

Ingredients:

• 1 slice whole-wheat bread, toasted
• 2 oz smoked salmon
• 1 tablespoon cream cheese or low-fat Greek yogurt
• 1 teaspoon chopped fresh dill
• A few capers (optional)

Instructions:

1. Spread the cream cheese or Greek yogurt on the toast.
2. Top with smoked salmon, dill, and capers.

Lunch: Lentil Soup

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1/2 cup chopped onion
• 2 cups low-sodium vegetable broth
• 1 teaspoon cumin

Instructions:

1. In a pot, combine all ingredients.
2. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils are tender.

Dinner: Beef & Bean Sloppy Joes (using lean ground beef or meat substitute)

Ingredients:

• 4 oz lean ground beef (90/10) or plant-based crumbles
• 1/2 cup canned kidney beans, rinsed
• 1/2 cup no-salt-added tomato sauce
• 1 whole-wheat hamburger bun
• 1 teaspoon onion powder

Instructions:

1. In a skillet, cook the ground beef or plant-based crumbles until browned.
2. Stir in the kidney beans, tomato sauce, and onion powder. Simmer for 10 minutes.
3. Serve the sloppy joe mixture on the whole-wheat bun.

Day 18

Breakfast: White Bean & Avocado Toast

Ingredients:

• 1 slice whole-grain bread, toasted
• 1/4 cup cannellini beans, rinsed and mashed
• 1/4 ripe avocado, mashed
• 1 teaspoon chopped fresh cilantro
• A squeeze of lime juice

Instructions:

1. In a small bowl, combine the mashed beans, avocado, cilantro, and lime juice.
2. Spread the mixture on the toast and serve.

Lunch: Black Bean Soup

Ingredients:

• 1 cup canned black beans, rinsed
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1 cup low-sodium vegetable broth
• 1 teaspoon smoked paprika
• A squeeze of lime juice

Instructions:

1. In a pot, sauté the onion and bell pepper until softened.
2. Add the black beans, broth, and paprika. Simmer for 15 minutes.
3. Use an immersion blender to partially blend the soup for a thicker consistency.
4. Stir in the lime juice before serving.

Dinner: Roasted Vegetable & Black Bean Tacos

Ingredients:

• 1 cup mixed roasted vegetables (bell peppers, onions, zucchini)
• 1/2 cup black beans, rinsed
• 2 small corn tortillas
• 1/4 avocado, sliced
• 1 tablespoon salsa

Instructions:

1. Warm the tortillas in a dry skillet or microwave.
2. Fill each tortilla with the roasted vegetables, black beans, and avocado slices.
3. Top with salsa before serving.

Day 19

Breakfast: Peanut Butter-Banana Cinnamon Toast

Ingredients:

• 1 slice whole-grain bread, toasted
• 1 tablespoon natural peanut butter
• 1/2 banana, sliced
• A sprinkle of cinnamon

Instructions:

1. Spread the peanut butter on the toast.
2. Arrange the banana slices on top and sprinkle with cinnamon.

Lunch: Tomato Basil Soup

Ingredients:

• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1 cup low-sodium vegetable broth
• 1/4 cup chopped fresh basil
• 1 tablespoon olive oil

Instructions:

1. In a pot, sauté the onion and garlic in olive oil until fragrant.
2. Add the diced tomatoes and broth. Simmer for 15 minutes.
3. Stir in the fresh basil. Serve warm.

Dinner: Stir-fried Tofu with Vegetables

Ingredients:

• 4 oz firm tofu, cubed
• 1 cup mixed stir-fry vegetables (broccoli, carrots, snow peas)
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 1/2 cup cooked brown rice

Instructions:

1. In a wok or skillet, heat the sesame oil and stir-fry the tofu until golden.
2. Add the vegetables and stir-fry until tender-crisp.
3. Stir in the soy sauce and serve over brown rice.

Day 20

Breakfast: Pistachio & Peach Toast

Ingredients:

• 1 slice whole-grain bread, toasted
• 2 tablespoons ricotta cheese
• 1/2 ripe peach, sliced
• 1 tablespoon chopped pistachios
• A drizzle of honey

Instructions:

1. Spread the ricotta cheese on the toast.
2. Top with peach slices, pistachios, and a drizzle of honey.

Lunch: Vegetable Barley Soup

Ingredients:

• 1/2 cup pearl barley
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1/2 cup frozen peas
• 2 cups low-sodium vegetable broth
• 1/2 teaspoon dried oregano

Instructions:

1. In a pot, combine the barley, carrots, celery, and broth.
2. Bring to a boil, then simmer for 30-40 minutes, or until the barley is tender.
3. Stir in the peas and oregano during the last 5 minutes of cooking.

Dinner: Vegetarian Chili with Beans

Ingredients:

• 1/2 cup canned kidney beans, rinsed
• 1/2 cup canned black beans, rinsed
• 1/2 cup canned diced tomatoes, no salt added
• 1/2 cup chopped onion
• 1 teaspoon chili powder

Instructions:

1. In a pot, sauté the onion until softened.
2. Add the remaining ingredients and simmer for 20-30 minutes.
3. Serve hot, garnished with a dollop of low-fat Greek yogurt if desired.

Day 21

Breakfast: Peanut Butter & Chia Berry Jam English Muffin

Ingredients:

• 1 whole-wheat English muffin, split and toasted
• 2 tablespoons natural peanut butter
• 1 tablespoon chia seed berry jam (store-bought or homemade)

Instructions:

1. Spread peanut butter on each half of the toasted English muffin.
2. Top with a spoonful of chia seed berry jam.

Lunch: Mushroom and Wild Rice Soup

Ingredients:

• 1/2 cup cooked wild rice
• 1 cup sliced mushrooms
• 1/2 cup chopped onion
• 2 cups low-sodium vegetable broth
• 1/4 cup low-fat milk
• 1 teaspoon dried parsley

Instructions:

1. In a pot, sauté the onion and mushrooms until tender.
2. Add the broth and parsley, and simmer for 10 minutes.
3. Stir in the cooked wild rice and milk. Heat through but do not boil.

Dinner: Mushroom and Wild Rice Soup

Ingredients:

• 1/2 cup cooked wild rice
• 1 cup sliced mushrooms
• 1/2 cup chopped onion
• 2 cups low-sodium vegetable broth
• 1/4 cup low-fat milk
• 1 teaspoon dried parsley

Instructions:

1. In a pot, sauté the onion and mushrooms until tender.
2. Add the broth and parsley, and simmer for 10 minutes.
3. Stir in the cooked wild rice and milk. Heat through but do not boil.

Day 22

Breakfast: Classic Oatmeal with Berries and Nuts

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or low-fat milk
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon chopped nuts (almonds, walnuts, or pecans)
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, bring the water or milk to a boil.
2. Stir in the oats and reduce the heat to low. Simmer for 5-7 minutes, stirring occasionally, until the oats are cooked through.
3. Top with mixed berries, chopped nuts, and a drizzle of honey or maple syrup if desired.

Lunch: Chipotle Chicken Quinoa Burrito Bowl

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed
• 1/2 cup corn kernels
• 1/4 cup pico de gallo
• 1/4 avocado, sliced
• 1 tablespoon chipotle sauce

Instructions:

1. In a bowl, combine the quinoa, black beans, and corn.
2. Top with grilled chicken, pico de gallo, and avocado slices.
3. Drizzle with chipotle sauce before serving.

Dinner: Chicken with Ginger-Soy Vegetables & Brown Rice

Ingredients:

• 4 oz boneless, skinless chicken breast, cut into strips
• 1 cup mixed vegetables (broccoli, bell peppers, snap peas)
• 1/2 cup cooked brown rice
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon grated fresh ginger
• 1 teaspoon sesame oil

Instructions:

1. In a wok or large skillet, heat the sesame oil over medium-high heat.
2. Add the chicken strips and cook until browned.
3. Add the mixed vegetables and stir-fry for 3-5 minutes, until crisp-tender.
4. Stir in the soy sauce and ginger. Serve over brown rice.

Day 23

Breakfast: Overnight Oats with Chia Seeds and Fresh Fruits

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup low-fat milk or almond milk
• 1 tablespoon chia seeds
• 1/2 cup mixed fresh fruits (diced mango, pineapple, or peaches)
• 1/4 teaspoon vanilla extract

Instructions:

1. In a jar or container with a lid, combine the oats, milk, chia seeds, and vanilla extract. Stir well.
2. Seal the container and refrigerate for at least 4 hours, or overnight.
3. In the morning, top with fresh fruits and enjoy.

Lunch: Avocado & Shrimp Chopped Salad

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1 cup chopped romaine lettuce
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 avocado, diced
• 2 tablespoons cilantro-lime vinaigrette

Instructions:

1. In a large bowl, combine the lettuce, cucumber, red onion, and shrimp.
2. Add the avocado and vinaigrette, and toss gently to combine.

Dinner: Pan-Seared Chicken with Crispy Herbs & Escarole

Ingredients:

• 4 oz boneless, skinless chicken breast
• 2 cups escarole, roughly chopped
• 1 tablespoon fresh herbs (rosemary, thyme), chopped
• 1 tablespoon olive oil
• Salt-free seasoning blend and pepper to taste

Instructions:

1. Season the chicken with the salt-free blend and pepper.
2. Heat the olive oil in a skillet over medium-high heat. Add the chicken and herbs, and cook for 5-7 minutes per side, until cooked through.
3. Remove the chicken from the skillet. Add the escarole and cook until wilted.
4. Serve the chicken with the wilted escarole.

Day 24

Breakfast: Peanut Butter and Banana Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or low-fat milk
• 1/2 banana, sliced
• 1 tablespoon natural peanut butter
• A pinch of cinnamon

Instructions:

1. Cook the oats with water or milk according to package directions.
2. Stir in the peanut butter and cinnamon until well combined.
3. Top with banana slices before serving.

Lunch: Cranberry-Walnut Chickpea Salad

Ingredients:

• 1 cup canned chickpeas, rinsed
• 1/4 cup chopped celery
• 2 tablespoons dried cranberries
• 2 tablespoons chopped walnuts
• 2 tablespoons plain low-fat Greek yogurt
• 1 teaspoon Dijon mustard

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the celery, cranberries, walnuts, Greek yogurt, and mustard.
3. Serve on a bed of mixed greens or in a whole-wheat pita.

Dinner: Slow-Cooker Chicken & White Bean Stew

Ingredients:

• 4 oz boneless, skinless chicken breast
• 1/2 cup canned white beans, rinsed
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 cup low-sodium chicken broth
• 1/2 teaspoon dried thyme

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 4-6 hours, or until the chicken is tender.
3. Shred the chicken with a fork before serving.

Day 25

Breakfast: Breakfast Quinoa Bowl with Mixed Fruits

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup low-fat milk or almond milk
• 1/2 cup mixed berries
• 1 tablespoon slivered almonds
• A drizzle of maple syrup

Instructions:

1. In a bowl, combine the cooked quinoa and milk. Microwave for 1-2 minutes, or until warm.
2. Top with berries, almonds, and a drizzle of maple syrup.

Lunch: Quinoa, Avocado & Chickpea Salad over Mixed Greens

Ingredients:

• 1 cup mixed greens
• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed
• 1/4 avocado, sliced
• 2 tablespoons lemon-tahini dressing

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with quinoa, chickpeas, and avocado slices.
3. Drizzle with lemon-tahini dressing.

Dinner: Chicken Chili with Sweet Potatoes

Ingredients:

• 4 oz ground chicken
• 1/2 cup diced sweet potato
• 1/2 cup black beans, rinsed
• 1/2 cup canned diced tomatoes, no salt added
• 1/2 cup low-sodium chicken broth
• 1 teaspoon chili powder

Instructions:

1. In a pot, cook the ground chicken until browned.
2. Add the remaining ingredients and bring to a simmer.
3. Cook for 20-25 minutes, or until the sweet potatoes are tender.

Day 26

Breakfast: Savory Oatmeal with Spinach and a Poached Egg

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or vegetable broth
• 1 cup fresh spinach
• 1 large egg
• 1 tablespoon grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Cook the oats with water or broth. In the last minute of cooking, stir in the spinach until it wilts.
2. While the oatmeal is cooking, poach the egg.
3. Season the oatmeal with salt and pepper, and top with the poached egg and Parmesan cheese.

Lunch: Vegan Superfood Grain Bowl

Ingredients:

• 1 cup cooked quinoa or farro
• 1/2 cup roasted sweet potatoes, cubed
• 1/2 cup steamed kale
• 1/4 cup cooked beets, sliced
• 2 tablespoons hummus

Instructions:

1. In a bowl, combine the quinoa, sweet potatoes, and kale.
2. Top with sliced beets and a dollop of hummus.

Dinner: Grilled Chicken with Quinoa and Steamed Broccoli

Ingredients:

• 4 oz grilled chicken breast
• 1 cup cooked quinoa
• 1 cup steamed broccoli florets
• Lemon wedges for serving

Instructions:

1. Serve the grilled chicken alongside the quinoa and steamed broccoli.
2. Squeeze fresh lemon juice over the chicken and broccoli before serving.

Day 27

Breakfast: Berry-Almond Smoothie Bowl

Ingredients:

• 1 cup frozen mixed berries
• 1/2 frozen banana
• 1/2 cup low-fat Greek yogurt
• 1/4 cup almond milk
• 1 tablespoon almond butter
• Toppings: fresh berries, sliced almonds, chia seeds

Instructions:

1. In a blender, combine the frozen berries, banana, Greek yogurt, almond milk, and almond butter.
2. Blend until smooth and creamy.
3. Pour into a bowl and top with fresh berries, sliced almonds, and a sprinkle of chia seeds.

Lunch: Mason Jar Power Salad with Chickpeas & Tuna

Ingredients:

• 2 tablespoons vinaigrette dressing
• 1/2 cup chickpeas, rinsed
• 3 oz canned tuna in water, drained
• 1/2 cup chopped bell peppers
• 1 cup spinach

Instructions:

1. Pour the dressing into the bottom of a Mason jar.
2. Layer the chickpeas, tuna, bell peppers, and spinach on top.
3. When ready to eat, shake the jar to distribute the dressing.

Dinner: Turkey Meatballs with Marinara and Whole-Wheat Pasta

Ingredients:

• 4 oz ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 1 egg white
• 1/2 teaspoon Italian seasoning
• 1 cup whole-wheat spaghetti, cooked
• 1/2 cup low-sodium marinara sauce

Instructions:

1. In a bowl, combine the ground turkey, breadcrumbs, egg white, and Italian seasoning. Form into meatballs.
2. Brown the meatballs in a non-stick skillet. Add the marinara sauce and simmer for 10-15 minutes.
3. Serve the meatballs and sauce over the cooked pasta.

Day 28

Breakfast: Pineapple Green Smoothie

Ingredients:

• 1 cup fresh spinach
• 1/2 cup chopped pineapple (fresh or frozen)
• 1/2 banana
• 1/2 cup low-fat Greek yogurt
• 1/4 cup water or coconut water

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and enjoy immediately.

Lunch: Mediterranean Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup Kalamata olives, halved
• 2 tablespoons crumbled feta cheese
• 2 tablespoons lemon-herb vinaigrette

Instructions:

1. In a bowl, combine all ingredients and toss to mix.

Dinner: Chicken Fajitas with Peppers and Onions

Ingredients:

• 4 oz boneless, skinless chicken breast, sliced
• 1/2 cup sliced bell peppers (mixed colors)
• 1/2 cup sliced onion
• 2 small whole-wheat tortillas
• 1 teaspoon fajita seasoning (low-sodium)

Instructions:

1. In a skillet, cook the chicken, peppers, and onion until the chicken is cooked through and the vegetables are tender.
2. Stir in the fajita seasoning.
3. Serve the chicken and vegetable mixture in the warm tortillas.

Day 29

Breakfast: Chocolate-Banana Protein Smoothie

Ingredients:

• 1 frozen banana
• 1 scoop chocolate protein powder
• 1 tablespoon unsweetened cocoa powder
• 1 cup low-fat milk or almond milk
• 1 tablespoon chia seeds

Instructions:

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.

Lunch: Cucumber Salad Sandwich

Ingredients:

• 2 slices whole-wheat bread
• 1/2 cup thinly sliced cucumber
• 2 tablespoons plain low-fat Greek yogurt
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the Greek yogurt, dill, lemon juice, salt, and pepper.
2. Gently stir in the cucumber slices.
3. Spread the mixture on one slice of bread and top with the other.

Dinner: Creamy Lemon Pasta with Shrimp

Ingredients:

• 4 oz shrimp, peeled and deveined
• 1 cup whole-wheat pasta, cooked
• 1/4 cup plain low-fat Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon chopped fresh parsley
• 1 clove garlic, minced

Instructions:

1. In a skillet, cook the shrimp and garlic until the shrimp are pink and cooked through.
2. In a separate bowl, whisk together the Greek yogurt and lemon juice.
3. Toss the cooked pasta with the yogurt sauce, shrimp, and parsley.

Day 30

Breakfast: Greek Yogurt Parfait with Nuts and Maple Syrup

Ingredients:

• 1 cup low-fat Greek yogurt
• 1/2 cup mixed berries
• 2 tablespoons chopped walnuts or pecans
• 1 teaspoon maple syrup

Instructions:

1. In a glass or jar, layer the Greek yogurt, berries, and nuts.
2. Drizzle with maple syrup before serving.

Lunch: Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/2 cup sliced cucumber
• 4 large lettuce leaves (butter or iceberg)
• 2 tablespoons peanut sauce

Instructions:

1. In a bowl, toss the shredded chicken with the peanut sauce.
2. Spoon the chicken mixture and cucumber slices into the lettuce leaves.

Dinner: Spicy Shrimp, Vegetable & Couscous Bowls

Ingredients:

• 4 oz shrimp, peeled and deveined
• 1/2 cup whole-wheat couscous, cooked
• 1 cup mixed vegetables (zucchini, cherry tomatoes), chopped
• 1 teaspoon olive oil
• 1/2 teaspoon red pepper flakes

Instructions:

1. In a skillet, sauté the mixed vegetables in olive oil until tender.
2. Add the shrimp and red pepper flakes, and cook until the shrimp are opaque.
3. Serve the shrimp and vegetable mixture over the cooked couscous.

Conclusion

This 30-day meal plan provides a comprehensive and delicious roadmap for adopting the DASH diet. With a full month of breakfast, lunch, and dinner recipes, you have everything you need to embark on a journey to better heart health. Remember to stay hydrated, listen to your body, and enjoy the variety of flavors this eating plan has to offer.

References

[1] National Heart, Lung, and Blood Institute. (2025, January 10). DASH Eating Plan. https://www.nhlbi.nih.gov/education/dash-eating-plan

[2] Mayo Clinic Staff. (n.d.). DASH diet recipes. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/recipes/dash-diet-recipes/rcs-20077146