30 Fast DASH Diet Recipes: Breakfast, Lunch, and Dinner

The DASH (Dietary Approaches to Stop Hypertension) diet is a highly recommended eating plan for improving heart health and managing blood pressure. It emphasizes a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting sodium, saturated fats, and added sugars [1]. This comprehensive guide offers 30 fast and delicious recipes—10 for breakfast, 10 for lunch, and 10 for dinner—that are all compliant with the DASH diet and can be prepared quickly, making healthy eating accessible even on your busiest days.

Breakfast Recipes

1. Speedy Greek Yogurt Parfait

Ingredients:

• 1 cup low-fat or fat-free Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup low-sugar granola or rolled oats
• 1 tablespoon unsalted nuts or seeds (almonds, walnuts, or chia seeds)

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt at the bottom.
2. Add a layer of mixed berries, followed by a layer of granola or oats.
3. Repeat the layers with the remaining yogurt, berries, and granola.
4. Top with a sprinkle of nuts or seeds before serving.

2. Avocado Toast with a Twist

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 1/2 ripe avocado
• 1 large egg
• 1 pinch of black pepper or red pepper flakes

Instructions:

1. While the bread is toasting, poach or hard-boil the egg to your liking.
2. Mash the avocado in a small bowl and spread it evenly on the toast.
3. Place the cooked egg on top of the avocado.
4. Season with a pinch of black pepper or red pepper flakes.

3. Nutrient-Packed Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup fat-free milk or water
• 1 tablespoon chia seeds
• 1/2 cup of your favorite fruit (diced apples, berries, or sliced banana)
• 1/2 teaspoon cinnamon

Instructions:

1. In a mason jar or container with a lid, combine the oats, milk or water, chia seeds, and cinnamon.
2. Stir or shake well to combine.
3. Gently stir in the fruit.
4. Cover and refrigerate for at least 4 hours, or overnight.
5. Enjoy chilled in the morning.

4. Quick Oatmeal Bowl

Ingredients:

• 1/2 cup rolled or instant oats (unsalted)
• 1 cup water or fat-free milk
• 1/2 banana or other fruit, sliced
• 1 tablespoon chopped walnuts or almonds

Instructions:

1. In a small saucepan, bring the water or milk to a boil.
2. Stir in the oats and reduce the heat to a simmer.
3. Cook for 3-5 minutes, or until the oats are tender and have absorbed the liquid.
4. Pour into a bowl and top with sliced fruit and nuts.

5. The 5-Minute Breakfast Smoothie

Ingredients:

• 1 cup fresh spinach
• 1/2 cup frozen fruit (pineapple, mango, or berries)
• 1/2 ripe banana
• 1/2 cup low-fat Greek yogurt or fat-free milk
• 1 tablespoon flaxseeds or chia seeds

Instructions:

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

6. Simple Scrambled Eggs with Veggies

Ingredients:

• 2 large eggs
• 1 cup of chopped vegetables (spinach, bell peppers, onions, mushrooms)
• 1 teaspoon olive oil or vegetable oil
• 1 slice of whole-grain toast

Instructions:

1. Heat the oil in a small non-stick skillet over medium heat.
2. Add the vegetables and cook until softened, about 3-4 minutes.
3. In a small bowl, whisk the eggs. Pour them into the skillet with the vegetables.
4. Scramble the eggs, stirring gently, until they are cooked to your desired doneness.
5. Serve immediately with a slice of whole-grain toast.

7. Whole-Grain English Muffin with Nut Butter

Ingredients:

• 1 whole-wheat English muffin
• 1-2 tablespoons natural, unsalted almond or peanut butter
• 1/2 sliced banana or apple

Instructions:

1. Toast the English muffin until golden brown.
2. Spread the nut butter on each half of the muffin.
3. Top with slices of banana or apple.

8. Cottage Cheese with Fruit

Ingredients:

• 1/2 cup low-sodium, low-fat cottage cheese
• 1/2 cup sliced peaches, pears, or berries
• 1 tablespoon unsalted sunflower seeds or slivered almonds

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with your choice of fruit.
3. Sprinkle with seeds or nuts for added crunch.

9. Quick Breakfast Burrito

Ingredients:

• 1 large egg, scrambled
• 1/4 cup black beans, rinsed and drained
• 1 tablespoon shredded low-fat cheddar cheese
• 1 small (6-inch) whole-wheat tortilla
• 1 tablespoon salsa (optional)

Instructions:

1. Warm the tortilla in a dry skillet or in the microwave.
2. Layer the scrambled egg, black beans, and cheese down the center of the tortilla.
3. Top with salsa, if desired.
4. Fold in the sides of the tortilla and roll it up.

10. Apple Slices and Almond Butter

Ingredients:

• 1 medium apple
• 1-2 tablespoons natural almond butter

Instructions:

1. Slice the apple into wedges.
2. Serve with the almond butter for dipping.

Lunch Recipes

1. Quinoa, Avocado & Chickpea Salad

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 ripe avocado, diced
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt-free seasoning blend to taste

Instructions:

1. In a large bowl, combine the quinoa, avocado, chickpeas, cherry tomatoes, cucumber, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, and seasoning.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or chill for later.

2. Cranberry-Walnut Chickpea Salad Sandwich

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup plain, low-fat Greek yogurt
• 1/4 cup chopped walnuts, toasted
• 1/4 cup dried cranberries
• 2 tablespoons finely chopped celery
• 2 slices of whole-wheat bread
• 1/2 cup mixed greens

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Stir in the Greek yogurt, walnuts, cranberries, and celery.
3. Season with a salt-free blend if desired.
4. Serve the chickpea salad on whole-wheat bread with a bed of mixed greens.

3. Chicken & Cucumber Lettuce Wraps

Ingredients:

• 1 cup cooked, shredded chicken breast
• 1/2 cup diced cucumber
• 1/4 cup shredded carrots
• 2 tablespoons chopped fresh cilantro
• 4 large lettuce leaves (butter, romaine, or iceberg)
• For the peanut sauce: 2 tablespoons natural peanut butter, 1 tablespoon water, 1 teaspoon low-sodium soy sauce, 1/2 teaspoon honey.

Instructions:

1. In a bowl, combine the shredded chicken, cucumber, carrots, and cilantro.
2. In a separate small bowl, whisk together the peanut sauce ingredients until smooth.
3. Spoon the chicken mixture into the lettuce leaves.
4. Drizzle with the peanut sauce before serving.

4. Mason Jar Power Salad with Tuna

Ingredients:

• 1/4 cup vinaigrette dressing (low-sodium)
• 1/2 cup chickpeas, rinsed and drained
• 1/2 cup chopped bell peppers
• 1/2 cup shredded carrots
• 1 can (5 ounces) tuna in water, drained
• 2 cups mixed greens or spinach

Instructions:

1. Pour the dressing into the bottom of a large mason jar.
2. Layer the remaining ingredients in the following order: chickpeas, bell peppers, carrots, tuna, and finally the mixed greens.
3. Seal the jar and refrigerate. When ready to eat, shake the jar to distribute the dressing and pour it into a bowl.

5. Chipotle Chicken Quinoa Burrito Bowl

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup cooked, diced chicken breast
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn (fresh or frozen)
• 1/4 cup salsa
• 1/4 avocado, sliced
• 1 tablespoon chopped cilantro

Instructions:

1. In a bowl, combine the warm quinoa, chicken, black beans, and corn.
2. Top with salsa, sliced avocado, and a sprinkle of cilantro.
3. Serve immediately.

6. Veggie & Hummus Sandwich

Ingredients:

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

Instructions:

1. Spread the hummus evenly on both slices of bread.
2. Layer the vegetables and avocado on one slice of bread.
3. Top with the other slice of bread and serve.

7. Avocado & Shrimp Chopped Salad

Ingredients:

• 1 cup cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1 cup chopped romaine lettuce
• 1/2 cup cherry tomatoes, halved
• 1/4 cup corn
• For the dressing: 2 tablespoons olive oil, 1 tablespoon lime juice, 1 teaspoon honey, salt-free seasoning to taste.

Instructions:

1. In a large bowl, combine the shrimp, avocado, romaine lettuce, cherry tomatoes, and corn.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

8. White Bean & Veggie Salad

Ingredients:

• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 cup chopped mixed vegetables (bell peppers, celery, carrots)
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard (salt-free)

Instructions:

1. In a medium bowl, combine the cannellini beans, mixed vegetables, and red onion.
2. In a small bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard.
3. Pour the dressing over the bean and vegetable mixture and stir to combine.

9. Slow-Cooker Chicken & White Bean Stew

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 1 cup low-sodium chicken broth
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 teaspoon dried oregano

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 4-6 hours, or until the chicken is cooked through and tender.
3. Before serving, shred the chicken with two forks.

10. Vegan Superfood Grain Bowl

Ingredients:

• 1 cup cooked quinoa or other whole grain
• 1/2 cup cooked beets, diced
• 1/2 cup edamame, shelled
• 1/2 cup shredded carrots
• 1/4 cup hummus
• 1 tablespoon pumpkin seeds

Instructions:

1. In a bowl, arrange the quinoa, beets, edamame, and carrots.
2. Top with a dollop of hummus and a sprinkle of pumpkin seeds.

Dinner Recipes

1. Chicken with Ginger-Soy Vegetables & Brown Rice

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon grated fresh ginger
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
• 1 cup cooked brown rice
• 1 teaspoon sesame oil

Instructions:

1. In a small bowl, whisk together the soy sauce and ginger.
2. Heat sesame oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned.
3. Add the mixed vegetables to the skillet and cook until crisp-tender.
4. Stir in the soy-ginger sauce and cook for another minute.
5. Serve the chicken and vegetables over a bed of brown rice.

2. Pan-Seared Steak with Crispy Herbs & Escarole

Ingredients:

• 2 (6-ounce) beef tenderloin steaks
• 1 tablespoon olive oil
• 2 sprigs of fresh rosemary or thyme
• 1 head of escarole, roughly chopped
• Freshly ground black pepper to taste

Instructions:

1. Season the steaks with black pepper.
2. Heat the olive oil in a skillet over medium-high heat. Add the steaks and herb sprigs.
3. Cook the steaks for 3-5 minutes per side for medium-rare, or to your desired doneness.
4. Remove the steaks from the skillet and let them rest. Add the escarole to the same skillet and cook until wilted.
5. Serve the steak with the wilted escarole.

3. Creamy Lemon Pasta with Shrimp

Ingredients:

• 8 ounces whole-wheat spaghetti
• 1 lb large shrimp, peeled and deveined
• 1/2 cup plain, low-fat Greek yogurt
• 1/4 cup reserved pasta water
• 1 lemon, juiced and zested
• 2 tablespoons chopped fresh basil
• 1 tablespoon olive oil

Instructions:

1. Cook the pasta according to package directions. Reserve 1/4 cup of the pasta water before draining.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the shrimp and cook until pink and opaque.
3. In a small bowl, whisk the Greek yogurt with the reserved pasta water. Do not boil the yogurt.
4. Add the drained pasta, yogurt sauce, lemon juice, and zest to the skillet with the shrimp. Toss to combine.
5. Stir in the fresh basil before serving.

4. Stuffed Sweet Potato with Hummus Dressing

Ingredients:

• 1 large sweet potato
• 1 cup cooked black beans, rinsed
• 1 cup chopped kale
• For the dressing: 1/4 cup hummus, 1 tablespoon water, 1 teaspoon lemon juice.

Instructions:

1. Pierce the sweet potato several times with a fork and microwave on high for 5-7 minutes, or until tender.
2. While the potato is cooking, whisk together the hummus dressing ingredients.
3. Once the sweet potato is cooked, slice it open and fluff the inside with a fork.
4. Top with the black beans and kale, then drizzle with the hummus dressing.

5. Spicy Shrimp, Vegetable & Couscous Bowls

Ingredients:

• 1 cup whole-wheat pearl couscous
• 1 lb large shrimp, peeled and deveined
• 2 cups mixed vegetables (zucchini, bell peppers, onions), chopped
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon red pepper flakes (or to taste)

Instructions:

1. Cook the couscous according to package directions.
2. In a large skillet, heat the olive oil over medium-high heat. Add the vegetables and cook until tender.
3. Add the shrimp, paprika, and red pepper flakes to the skillet. Cook until the shrimp are pink and cooked through.
4. Serve the shrimp and vegetable mixture over the couscous.

6. Salmon Couscous Salad

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 cup cooked whole-wheat couscous, cooled
• 2 cups spinach
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons lemon vinaigrette (low-sodium)

Instructions:

1. Season the salmon with pepper and bake at 400°F (200°C) for 12-15 minutes, or until cooked through. Flake the salmon into bite-sized pieces.
2. In a large bowl, combine the couscous, spinach, and cherry tomatoes.
3. Add the flaked salmon and feta cheese to the salad.
4. Drizzle with the vinaigrette and toss to combine.

7. Beef & Bean Sloppy Joes

Ingredients:

• 1/2 lb lean ground beef
• 1 can (15 ounces) kidney beans, rinsed and drained
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1 can (8 ounces) no-salt-added tomato sauce
• 1 tablespoon Worcestershire sauce (low-sodium)
• 4 whole-wheat buns

Instructions:

1. In a large skillet, cook the ground beef, onion, and bell pepper until the beef is browned.
2. Stir in the kidney beans, tomato sauce, and Worcestershire sauce. Simmer for 10 minutes.
3. Serve the sloppy joe mixture on whole-wheat buns.

8. Roasted Vegetable & Black Bean Tacos

Ingredients:

• 2 cups mixed vegetables (bell peppers, onions, zucchini), chopped
• 1 can (15 ounces) black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 8 small whole-wheat tortillas
• Toppings: salsa, avocado, cilantro

Instructions:

1. Toss the vegetables with olive oil and chili powder. Roast at 400°F (200°C) for 15-20 minutes, or until tender.
2. Warm the tortillas.
3. Fill the tortillas with the roasted vegetables and black beans.
4. Top with your favorite taco toppings.

9. Poached Cod & Green Beans with Pesto

Ingredients:

• 2 (6-ounce) cod fillets
• 1 lb fresh green beans, trimmed
• 1/2 cup low-sodium chicken or vegetable broth
• 2 tablespoons prepared pesto

Instructions:

1. In a large skillet, bring the broth to a simmer. Add the green beans and cook for 5 minutes.
2. Place the cod fillets on top of the green beans. Cover and cook for 5-7 minutes, or until the cod is cooked through.
3. Drizzle with pesto before serving.

10. Tarragon Scallops on Asparagus Spears

Ingredients:

• 1 lb sea scallops
• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1 tablespoon chopped fresh tarragon
• 1 lemon, cut into wedges

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat. Add the asparagus and cook until tender-crisp.
2. Add the scallops to the skillet and cook for 1-2 minutes per side, until golden brown and cooked through.
3. Sprinkle with fresh tarragon and serve with lemon wedges.

Conclusion

Adopting the DASH diet is a journey towards better health, and with these 30 fast and delicious recipes, it’s a journey you can start today. These recipes for breakfast, lunch, and dinner are designed to be simple, quick, and, most importantly, compliant with the DASH diet principles. By incorporating these meals into your routine, you can enjoy a variety of flavorful dishes that support your heart health and overall well-being.

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References

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

[2] Mayo Clinic Staff. (2023, May 31). DASH diet: Sample menus. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110

[3] DeAngelis, D. (2023, February 20). 15 DASH Diet Breakfast Recipes in 10 Minutes or Less. EatingWell. Retrieved from https://www.eatingwell.com/gallery/8030508/dash-diet-breakfasts-in-10-minutes/

[4] EatingWell. (2023, May 19). 14 DASH Diet Lunches for Weight Loss. Retrieved from https://www.eatingwell.com/gallery/8047371/dash-diet-lunches-for-weight-loss/

[5] EatingWell. (2023, May 12). 14 DASH Diet Dinners in 20 Minutes or Less. Retrieved from https://www.eatingwell.com/gallery/8046099/dash-diet-dinners-in-20-minutes/