21-Day DASH Diet Meal Plan For Women (Gluten-Free)

Table of Contents

1. What is the DASH Diet?
2. DASH Diet Benefits for Women
3. Gluten-Free DASH Diet Guidelines
4. Daily Nutritional Targets
5. 21-Day Meal Plan Overview
6. Week 1 Meal Plan
7. Week 2 Meal Plan
8. Week 3 Meal Plan
9. Complete Recipe Collection
10. Weekly Shopping Lists
11. Meal Prep Tips
12. Success Strategies

What is the DASH Diet?

DASH (Dietary Approaches to Stop Hypertension) is a scientifically-proven eating plan designed to lower blood pressure and promote heart health. Named “Best Heart-Healthy Diet” and “Best Diet for High Blood Pressure” by U.S. News & World Report in 2025, DASH emphasizes whole foods while limiting processed foods and excess sodium.

Core DASH Principles:

• Emphasize: Vegetables, fruits, whole grains, lean proteins, low-fat dairy, nuts, and seeds
• Limit: Saturated fats, trans fats, sodium, added sugars, and processed foods
• Target nutrients: High potassium, calcium, magnesium, fiber, and protein
• Sodium limit: 2,300mg daily (1,500mg for optimal blood pressure control)

---

DASH Diet Benefits for Women

Cardiovascular Health

• Reduces blood pressure by 8-14 mmHg
• Lowers LDL “bad” cholesterol
• Decreases risk of heart disease and stroke

Weight Management

• Promotes sustainable weight loss
• Reduces belly fat
• Improves metabolic health

Bone Health

• High calcium content supports bone density
• Reduces osteoporosis risk in postmenopausal women

Hormonal Balance

• Stabilizes blood sugar levels
• May reduce PMS symptoms
• Supports healthy aging

---

Gluten-Free DASH Diet Guidelines

This meal plan adapts traditional DASH principles for women following a gluten-free lifestyle. All grains and processed foods are certified gluten-free, ensuring safety for those with celiac disease or gluten sensitivity.

Gluten-Free Grain Alternatives:

• Quinoa – Complete protein, high in fiber
• Brown rice – Complex carbohydrates, B vitamins
• Certified gluten-free oats – Beta-glucan for heart health
• Buckwheat – Magnesium and antioxidants
• Millet – Iron and phosphorus
• Amaranth – Calcium and protein
• Teff – Iron and vitamin C

Reading Labels:

• Look for “Certified Gluten-Free” labels
• Avoid wheat, barley, rye, and their derivatives
• Check seasonings and sauces for hidden gluten
• Choose naturally gluten-free whole foods when possible

---

Daily Nutritional Targets

Calorie Recommendations for Women:

• Ages 19-30: 1,800-2,400 calories (depending on activity level)
• Ages 31-50: 1,800-2,200 calories
• Ages 51+: 1,600-2,200 calories

Daily Serving Goals (Based on 2,000 calories):

• Vegetables: 4-5 servings
• Fruits: 4-5 servings
• Gluten-free grains: 6-8 servings
• Lean proteins: 6 oz or less
• Low-fat dairy: 2-3 servings
• Nuts/seeds/legumes: 4-5 servings per week
• Healthy fats: 2-3 servings
• Sodium: Under 2,300mg

Serving Size Reference:

• Grains: 1 slice bread, ½ cup cooked rice/quinoa
• Vegetables: 1 cup raw leafy greens, ½ cup cooked vegetables
• Fruits: 1 medium fruit, ½ cup fresh fruit
• Protein: 1 oz cooked meat/fish, 1 egg
• Dairy: 1 cup milk/yogurt, 1½ oz cheese
• Nuts: ⅓ cup or 1½ oz nuts

---

21-Day Meal Plan Overview

This comprehensive meal plan provides three weeks of balanced, gluten-free DASH diet meals. Each day includes:

• Breakfast: 400-450 calories
• Lunch: 500-550 calories
• Dinner: 600-650 calories
• Two snacks: 150-200 calories each

Total daily calories range from 1,800-2,000, suitable for most moderately active women. All meals emphasize fresh, whole foods while maintaining variety and flavor throughout the three weeks.

---

Week 1 Meal Plan

Day 1

• Breakfast: Gluten-free oatmeal with berries and almonds (420 cal)
• Lunch: Quinoa salad with vegetables and grilled chicken (525 cal)
• Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli (625 cal)
• Snacks: Greek yogurt with walnuts (180 cal), Apple slices with almond butter (195 cal)
• Daily Total: 1,945 calories

Day 2

• Breakfast: Greek yogurt parfait with gluten-free granola and mixed berries (435 cal)
• Lunch: Lentil and vegetable soup with gluten-free bread (540 cal)
• Dinner: Grilled chicken breast with brown rice and sautéed spinach (615 cal)
• Snacks: Carrot sticks with hummus (165 cal), Handful of mixed nuts (170 cal)
• Daily Total: 1,925 calories

Day 3

• Breakfast: Smoothie bowl with banana, spinach, and chia seeds (445 cal)
• Lunch: Turkey and avocado wrap (gluten-free tortilla) with side salad (535 cal)
• Dinner: Lean beef stir-fry with mixed vegetables over quinoa (635 cal)
• Snacks: Low-fat cottage cheese with cucumber (155 cal), Orange slices (85 cal)
• Daily Total: 1,855 calories

Day 4

• Breakfast: Scrambled eggs with sautéed vegetables and gluten-free toast (425 cal)
• Lunch: Chickpea and vegetable curry with brown rice (545 cal)
• Dinner: Baked cod with roasted Brussels sprouts and mashed cauliflower (620 cal)
• Snacks: Trail mix (nuts and dried fruit) (190 cal), Celery with peanut butter (175 cal)
• Daily Total: 1,955 calories

Day 5

• Breakfast: Chia seed pudding with almond milk and fresh fruit (410 cal)
• Lunch: Grilled chicken salad with mixed greens and quinoa (520 cal)
• Dinner: Turkey meatballs with marinara sauce and zucchini noodles (610 cal)
• Snacks: Greek yogurt with berries (180 cal), Rice cakes with avocado (185 cal)
• Daily Total: 1,905 calories

Day 6

• Breakfast: Gluten-free pancakes with fresh fruit and honey (440 cal)
• Lunch: Black bean and sweet potato bowl with cilantro lime dressing (530 cal)
• Dinner: Grilled salmon with asparagus and wild rice pilaf (640 cal)
• Snacks: Smoothie with spinach and fruit (160 cal), Almonds and dried apricots (175 cal)
• Daily Total: 1,945 calories

Day 7

• Breakfast: Vegetable omelet with gluten-free toast (430 cal)
• Lunch: Mediterranean quinoa bowl with chickpeas and vegetables (525 cal)
• Dinner: Herb-crusted chicken with roasted root vegetables (630 cal)
• Snacks: Apple with peanut butter (195 cal), Low-fat string cheese (80 cal)
• Daily Total: 1,860 calories

---

Week 2 Meal Plan

Day 8

• Breakfast: Overnight oats with chia seeds and mixed berries (415 cal)
• Lunch: Tuna salad (made with Greek yogurt) on mixed greens (515 cal)
• Dinner: Pork tenderloin with roasted vegetables and quinoa (625 cal)
• Snacks: Greek yogurt with nuts (180 cal), Pear slices (100 cal)
• Daily Total: 1,835 calories

Day 9

• Breakfast: Smoothie with kale, banana, and almond butter (445 cal)
• Lunch: Vegetable and bean chili with gluten-free cornbread (550 cal)
• Dinner: Baked chicken thighs with sweet potato and green beans (615 cal)
• Snacks: Hummus with bell pepper strips (165 cal), Mixed berries (85 cal)
• Daily Total: 1,860 calories

Day 10

• Breakfast: Greek yogurt bowl with granola and fresh fruit (435 cal)
• Lunch: Quinoa stuffed bell peppers (535 cal)
• Dinner: Fish tacos with corn tortillas and cabbage slaw (615 cal)
• Snacks: Trail mix (190 cal), Cucumber with tzatziki (145 cal)
• Daily Total: 1,920 calories

Day 11

• Breakfast: Egg and vegetable scramble with avocado (425 cal)
• Lunch: Lentil salad with roasted vegetables (520 cal)
• Dinner: Grilled steak with baked potato and steamed broccoli (640 cal)
• Snacks: Apple slices with almond butter (195 cal), Low-fat cottage cheese (155 cal)
• Daily Total: 1,935 calories

Day 12

• Breakfast: Quinoa breakfast bowl with fruit and nuts (425 cal)
• Lunch: Chicken and vegetable soup with gluten-free crackers (530 cal)
• Dinner: Baked salmon with quinoa and roasted asparagus (625 cal)
• Snacks: Greek yogurt with berries (180 cal), Handful of walnuts (170 cal)
• Daily Total: 1,930 calories

Day 13

• Breakfast: Chia seed pudding with coconut and mango (410 cal)
• Lunch: Turkey and hummus wrap with vegetables (535 cal)
• Dinner: Vegetarian stir-fry with tofu and brown rice (620 cal)
• Snacks: Smoothie with spinach (160 cal), Orange and almonds (175 cal)
• Daily Total: 1,900 calories

Day 14

• Breakfast: Gluten-free toast with avocado and tomato (420 cal)
• Lunch: Quinoa and black bean salad (525 cal)
• Dinner: Herb-baked chicken with roasted vegetables and wild rice (630 cal)
• Snacks: Greek yogurt parfait (190 cal), Apple with peanut butter (195 cal)
• Daily Total: 1,960 calories

---

Week 3 Meal Plan

Day 15

• Breakfast: Oatmeal with banana and walnuts (420 cal)
• Lunch: Grilled chicken and quinoa salad (520 cal)
• Dinner: Baked cod with sweet potato and sautéed kale (625 cal)
• Snacks: Trail mix (190 cal), Greek yogurt with berries (180 cal)
• Daily Total: 1,935 calories

Day 16

• Breakfast: Smoothie bowl with acai and granola (445 cal)
• Lunch: Lentil and vegetable curry with brown rice (545 cal)
• Dinner: Turkey meatloaf with mashed cauliflower and green beans (610 cal)
• Snacks: Hummus with carrots (165 cal), Mixed nuts (170 cal)
• Daily Total: 1,935 calories

Day 17

• Breakfast: Scrambled eggs with spinach and gluten-free toast (425 cal)
• Lunch: Chickpea salad sandwich (gluten-free bread) (530 cal)
• Dinner: Grilled salmon with quinoa and roasted Brussels sprouts (640 cal)
• Snacks: Apple with almond butter (195 cal), Low-fat string cheese (80 cal)
• Daily Total: 1,870 calories

Day 18

• Breakfast: Greek yogurt with chia seeds and fruit (435 cal)
• Lunch: Vegetable and bean soup with gluten-free roll (540 cal)
• Dinner: Lean beef with roasted vegetables and brown rice (635 cal)
• Snacks: Smoothie with kale (160 cal), Pear with walnuts (175 cal)
• Daily Total: 1,945 calories

Day 19

• Breakfast: Quinoa porridge with berries and almonds (425 cal)
• Lunch: Tuna and white bean salad (515 cal)
• Dinner: Baked chicken with sweet potato and steamed broccoli (620 cal)
• Snacks: Greek yogurt parfait (190 cal), Celery with peanut butter (175 cal)
• Daily Total: 1,925 calories

Day 20

• Breakfast: Chia seed pudding with fresh fruit (410 cal)
• Lunch: Mediterranean quinoa bowl (525 cal)
• Dinner: Fish and vegetable curry with brown rice (625 cal)
• Snacks: Trail mix (190 cal), Apple slices with almond butter (195 cal)
• Daily Total: 1,945 calories

Day 21

• Breakfast: Vegetable frittata with gluten-free toast (430 cal)
• Lunch: Black bean and quinoa bowl (530 cal)
• Dinner: Herb-crusted salmon with roasted root vegetables (640 cal)
• Snacks: Greek yogurt with nuts (180 cal), Orange slices (85 cal)
• Daily Total: 1,865 calories

---

Complete Recipe Collection

Breakfast Recipes

1. Gluten-Free Oatmeal with Berries and Almonds

Serves: 1 | Prep Time: 5 minutes | Cook Time: 5 minutes | Calories: 420

Ingredients:

• ½ cup gluten-free rolled oats
• 1 cup unsweetened almond milk
• ½ cup mixed berries (fresh or frozen)
• 2 tablespoons sliced almonds
• 1 tablespoon chia seeds
• 1 teaspoon honey
• ¼ teaspoon cinnamon
• Pinch of salt

Instructions:

1. Combine oats, almond milk, and salt in a saucepan over medium heat.
2. Cook for 3-5 minutes, stirring occasionally, until creamy.
3. Remove from heat and stir in chia seeds and cinnamon.
4. Top with berries, almonds, and drizzle with honey.

Nutritional Benefits: High in fiber and potassium, rich in antioxidants from berries, heart-healthy fats from almonds.

2. Greek Yogurt Parfait with Gluten-Free Granola

Serves: 1 | Prep Time: 5 minutes | Calories: 435

Ingredients:

• 1 cup plain Greek yogurt (low-fat)
• ⅓ cup gluten-free granola
• ½ cup mixed berries
• 1 tablespoon chopped walnuts
• 1 teaspoon honey
• ¼ teaspoon vanilla extract

Instructions:

1. Mix vanilla extract into Greek yogurt.
2. Layer half the yogurt in a glass or bowl.
3. Add half the berries and granola.
4. Repeat layers.
5. Top with walnuts and drizzle with honey.

Nutritional Benefits: High in protein and calcium, probiotics for digestive health, antioxidants from berries.

3. Smoothie Bowl with Banana, Spinach, and Chia Seeds

Serves: 1 | Prep Time: 10 minutes | Calories: 445

Ingredients:

• 1 frozen banana
• 1 cup fresh spinach
• ½ cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 tablespoon almond butter
• ½ cup mixed berries
• 2 tablespoons gluten-free granola
• 1 tablespoon coconut flakes (unsweetened)

Instructions:

1. Blend banana, spinach, almond milk, and almond butter until smooth.
2. Pour into a bowl.
3. Top with chia seeds, berries, granola, and coconut flakes.

Nutritional Benefits: Packed with vitamins and minerals, high in fiber and healthy fats, natural energy boost.

4. Scrambled Eggs with Vegetables and Gluten-Free Toast

Serves: 1 | Prep Time: 5 minutes | Cook Time: 8 minutes | Calories: 425

Ingredients:

• 2 large eggs
• ¼ cup diced bell peppers
• ¼ cup diced onions
• ¼ cup chopped spinach
• 1 slice gluten-free bread
• 1 teaspoon olive oil
• 2 tablespoons low-fat shredded cheese
• Salt and pepper to taste
• ½ avocado, sliced

Instructions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Sauté onions and bell peppers for 3 minutes.
3. Add spinach and cook until wilted.
4. Beat eggs and pour into pan with vegetables.
5. Scramble gently, adding cheese in the last minute.
6. Toast bread and serve with scrambled eggs and avocado slices.

Nutritional Benefits: Complete protein from eggs, healthy fats from avocado, fiber and vitamins from vegetables.

5. Chia Seed Pudding with Almond Milk and Fresh Fruit

Serves: 1 | Prep Time: 10 minutes | Chill Time: 4 hours | Calories: 410

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup
• ½ teaspoon vanilla extract
• ½ cup mixed fresh fruit
• 2 tablespoons chopped almonds
• 1 tablespoon coconut flakes

Instructions:

1. Whisk chia seeds, almond milk, maple syrup, and vanilla in a bowl.
2. Let sit for 5 minutes, then whisk again to prevent clumping.
3. Refrigerate for at least 4 hours or overnight.
4. Serve topped with fresh fruit, almonds, and coconut flakes.

Nutritional Benefits: Omega-3 fatty acids from chia seeds, high in fiber and protein, calcium and magnesium rich.

Lunch Recipes

1. Quinoa Salad with Vegetables and Grilled Chicken

Serves: 1 | Prep Time: 15 minutes | Cook Time: 20 minutes | Calories: 525

Ingredients:

• ¾ cup cooked quinoa
• 4 oz grilled chicken breast, diced
• ½ cup diced cucumber
• ½ cup cherry tomatoes, halved
• ¼ cup diced red bell pepper
• ¼ cup diced red onion
• 2 tablespoons chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions and let cool.
2. Season chicken with salt and pepper, grill until cooked through.
3. Whisk together olive oil, lemon juice, and mustard for dressing.
4. Combine quinoa, chicken, and all vegetables in a large bowl.
5. Toss with dressing and parsley.
6. Season with salt and pepper to taste.

Nutritional Benefits: Complete protein from quinoa and chicken, high in fiber and potassium, anti-inflammatory compounds from vegetables.

2. Lentil and Vegetable Soup with Gluten-Free Bread

Serves: 1 | Prep Time: 10 minutes | Cook Time: 25 minutes | Calories: 540

Ingredients:

• ½ cup dried red lentils
• 1½ cups low-sodium vegetable broth
• ¼ cup diced carrots
• ¼ cup diced celery
• ¼ cup diced onion
• 1 clove garlic, minced
• ½ cup diced tomatoes
• ½ cup chopped spinach
• 1 teaspoon olive oil
• ½ teaspoon cumin
• ¼ teaspoon turmeric
• 1 slice gluten-free bread
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Sauté onion, carrots, and celery for 5 minutes.
3. Add garlic, cumin, and turmeric; cook 1 minute.
4. Add lentils, broth, and tomatoes; bring to boil.
5. Reduce heat and simmer 15 minutes until lentils are tender.
6. Stir in spinach and cook until wilted.
7. Season with salt and pepper.
8. Serve with toasted gluten-free bread.

Nutritional Benefits: High in plant-based protein and fiber, rich in folate and iron, low in saturated fat.

Dinner Recipes

1. Baked Salmon with Roasted Sweet Potatoes and Steamed Broccoli

Serves: 1 | Prep Time: 10 minutes | Cook Time: 25 minutes | Calories: 625

Ingredients:

• 5 oz salmon fillet
• 1 medium sweet potato, cubed
• 2 cups broccoli florets
• 2 tablespoons olive oil, divided
• 1 tablespoon lemon juice
• 1 teaspoon dried dill
• ½ teaspoon garlic powder
• ¼ teaspoon paprika
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F.
2. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper.
3. Roast sweet potatoes for 15 minutes.
4. Season salmon with dill, garlic powder, paprika, salt, and pepper.
5. Drizzle salmon with remaining olive oil and lemon juice.
6. Add salmon to baking sheet with sweet potatoes; bake 10 minutes.
7. Steam broccoli for 5 minutes until tender-crisp.
8. Serve salmon with roasted sweet potatoes and steamed broccoli.

Nutritional Benefits: Omega-3 fatty acids from salmon, beta-carotene from sweet potatoes, high in potassium and fiber.

2. Grilled Chicken Breast with Brown Rice and Sautéed Spinach

Serves: 1 | Prep Time: 10 minutes | Cook Time: 20 minutes | Calories: 615

Ingredients:

• 5 oz chicken breast
• ¾ cup cooked brown rice
• 3 cups fresh spinach
• 1 clove garlic, minced
• 2 tablespoons olive oil, divided
• 1 tablespoon lemon juice
• 1 teaspoon Italian seasoning
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste

Instructions:

1. Season chicken with Italian seasoning, salt, and pepper.
2. Heat 1 tablespoon olive oil in a grill pan over medium-high heat.
3. Grill chicken 6-7 minutes per side until cooked through.
4. Heat remaining olive oil in a large pan over medium heat.
5. Add garlic and red pepper flakes; cook 30 seconds.
6. Add spinach and cook until wilted, about 2 minutes.
7. Season spinach with lemon juice, salt, and pepper.
8. Serve chicken over brown rice with sautéed spinach.

Nutritional Benefits: Lean protein from chicken, iron and folate from spinach, complex carbohydrates from brown rice.

Snack Recipes

1. Greek Yogurt with Walnuts

Serves: 1 | Prep Time: 2 minutes | Calories: 180

Ingredients:

• ¾ cup plain Greek yogurt (low-fat)
• 2 tablespoons chopped walnuts
• 1 teaspoon honey
• ¼ teaspoon cinnamon

Instructions:

1. Place Greek yogurt in a bowl.
2. Top with walnuts and drizzle with honey.
3. Sprinkle with cinnamon.

Nutritional Benefits: High in protein and probiotics, omega-3 fatty acids from walnuts, calcium for bone health.

2. Apple Slices with Almond Butter

Serves: 1 | Prep Time: 3 minutes | Calories: 195

Ingredients:

• 1 medium apple, sliced
• 2 tablespoons natural almond butter
• Pinch of cinnamon

Instructions:

1. Core and slice apple into wedges.
2. Serve with almond butter for dipping.
3. Sprinkle apple slices with cinnamon if desired.

Nutritional Benefits: Fiber from apple, healthy fats and protein from almond butter, antioxidants and potassium.

3. Trail Mix (Nuts and Dried Fruit)

Serves: 1 | Prep Time: 2 minutes | Calories: 190

Ingredients:

• 2 tablespoons mixed nuts
• 1 tablespoon dried fruit (no sugar added)
• 1 tablespoon pumpkin seeds

Instructions:

1. Combine nuts, dried fruit, and pumpkin seeds.
2. Mix well and enjoy.

Nutritional Benefits: Healthy fats and protein, natural sweetness from fruit, magnesium from pumpkin seeds.

---

Weekly Shopping Lists

Week 1 Shopping List

Proteins:

• Salmon fillets (2 lbs)
• Chicken breasts (2 lbs)
• Lean ground beef (1 lb)
• Cod fillets (1 lb)
• Ground turkey (1 lb)
• Eggs (2 dozen)
• Greek yogurt, plain, low-fat (32 oz container)
• Low-fat cottage cheese (16 oz container)
• Low-fat string cheese (8 pieces)

Grains & Starches:

• Gluten-free rolled oats (32 oz container)
• Quinoa (2 lbs bag)
• Brown rice (2 lbs bag)
• Wild rice (1 lb bag)
• Gluten-free bread (1 loaf)
• Gluten-free tortillas (1 package)
• Rice cakes (1 package)
• Gluten-free pancake mix (1 box)

Vegetables:

• Sweet potatoes (3 lbs)
• Broccoli (2 heads)
• Spinach, fresh (2 bags)
• Brussels sprouts (1 lb)
• Cauliflower (1 head)
• Zucchini (3 medium)
• Asparagus (1 lb)
• Mixed salad greens (2 bags)
• Carrots (2 lbs)
• Celery (1 bunch)
• Cucumber (2 large)
• Bell peppers (4 mixed colors)
• Onions (2 lbs)
• Garlic (1 head)
• Tomatoes (4 medium)
• Avocados (4 ripe)

Fruits:

• Mixed berries (2 lbs frozen)
• Bananas (8 pieces)
• Apples (6 pieces)
• Oranges (4 pieces)
• Lemons (3 pieces)
• Limes (2 pieces)

Pantry Items:

• Almond butter (1 jar)
• Peanut butter, natural (1 jar)
• Mixed nuts (1 lb bag)
• Almonds (1 lb bag)
• Walnuts (1 lb bag)
• Chia seeds (1 lb bag)
• Hummus (2 containers)
• Canned chickpeas (3 cans)
• Canned lentils (2 cans)
• Canned diced tomatoes (2 cans)
• Marinara sauce, low-sodium (1 jar)
• Olive oil (1 bottle)
• Coconut oil (1 jar)
• Almond milk, unsweetened (64 oz)
• Dried fruit (1 bag)
• Gluten-free granola (1 bag)
• Honey (1 jar)

Week 2 Shopping List

Proteins:

• Salmon fillets (1 lb)
• Chicken thighs, boneless (2 lbs)
• Pork tenderloin (1.5 lbs)
• White fish fillets (1 lb)
• Lean ground steak (1 lb)
• Tofu, firm (1 package)
• Canned tuna in water (4 cans)
• Greek yogurt, plain (32 oz)
• Low-fat cottage cheese (16 oz)

Additional Items:

• Corn tortillas (1 package)
• Gluten-free crackers (1 box)
• Potatoes, russet (3 lbs)
• Kale (2 bunches)
• Green beans (1 lb)
• Cabbage (1 small head)
• Bell peppers for stuffing (6 large)
• Pears (4 pieces)
• Mango (2 pieces)
• Black beans (2 cans)
• White beans (2 cans)
• Coconut milk, light (2 cans)
• Tzatziki sauce (1 container)

Week 3 Shopping List

Proteins:

• Salmon fillets (2 lbs)
• Cod fillets (1 lb)
• Chicken breasts (2 lbs)
• Ground turkey (1 lb)
• Lean ground beef (1 lb)
• Greek yogurt, plain (32 oz)

Additional Items:

• Sweet potatoes (2 lbs)
• Kale (1 bunch)
• Brussels sprouts (1 lb)
• Cauliflower (1 head)
• Green beans (1 lb)
• Broccoli (1 head)
• Root vegetables mix (2 lbs)
• Bell peppers (3 pieces)
• Spinach (1 bag)
• Acai puree (frozen, 4 packets)
• Mixed berries (1 lb)
• Apples (4 pieces)
• Pears (3 pieces)
• Oranges (4 pieces)
• Gluten-free rolls (1 package)

---

Meal Prep Tips

Sunday Prep Session (2-3 hours):

1. Cook grains in bulk: Prepare quinoa, brown rice, and wild rice for the week
2. Wash and chop vegetables: Pre-cut bell peppers, carrots, celery, and cucumber
3. Prepare proteins: Grill chicken breasts, hard-boil eggs, cook lentils
4. Make overnight oats: Prepare 3-4 servings for easy breakfasts
5. Portion snacks: Divide nuts, cut vegetables, and portion Greek yogurt

Daily Prep (15-20 minutes):

• Morning: Prepare fresh smoothies and assemble parfaits
• Evening: Prep next day’s lunch and marinate proteins for dinner

Storage Tips:

• Use glass containers for better food preservation
• Store cut vegetables in water to maintain freshness
• Freeze individual smoothie portions in bags
• Keep cooked grains refrigerated for up to 5 days

---

Success Strategies

Getting Started:

1. Gradual transition: Replace one meal at a time with DASH-friendly options
2. Stock your pantry: Remove processed foods and stock gluten-free staples
3. Plan ahead: Use the shopping lists and prep meals in advance
4. Stay hydrated: Drink 8-10 glasses of water daily

Overcoming Challenges:

• Dining out: Choose grilled proteins, steamed vegetables, and ask for dressings on the side
• Travel: Pack portable snacks like nuts, fruit, and gluten-free crackers
• Time constraints: Use frozen vegetables and pre-cooked proteins when needed
• Budget concerns: Buy seasonal produce, use frozen fruits and vegetables, buy grains in bulk

Monitoring Progress:

• Track blood pressure: Monitor weekly if you have hypertension
• Keep a food diary: Note how different foods make you feel
• Measure portions: Use measuring cups until portion sizes become intuitive
• Celebrate small wins: Acknowledge improvements in energy and well-being

Long-term Maintenance:

• Flexibility is key: Allow for occasional treats while maintaining overall healthy patterns
• Seasonal adaptations: Modify recipes based on seasonal produce availability
• Continue learning: Experiment with new gluten-free DASH-friendly recipes
• Build support: Share meals with family and friends who support your health goals

---

Conclusion

This 21-day gluten-free DASH diet meal plan provides a comprehensive foundation for heart-healthy eating tailored specifically for women. By following these evidence-based guidelines, complete recipes, and practical strategies, you can successfully lower blood pressure, improve cardiovascular health, and establish sustainable eating habits for life.

Remember that lasting change happens gradually. Focus on progress, not perfection, and celebrate each step toward better health. The DASH diet’s flexibility allows for personal preferences while maintaining its proven health benefits.

Start your journey today with Day 1, and experience the transformative power of nutritious, delicious, gluten-free DASH diet eating.