1200 Calorie DASH Diet Meal Plans
These 7-day 1,200-calorie DASH diet meal plans follow the National Heart, Lung, and Blood Institute (NHLBI) DASH Eating Plan and MedlinePlus DASH guidelines for lowering blood pressure, supporting healthy cholesterol levels, and promoting gradual weight loss.
Built around the NHLBI 1,200-calorie daily serving targets, each day provides 4–5 servings of whole grains (oatmeal, quinoa, brown rice, pearled barley, bulgur, whole-wheat pasta, and whole-wheat bread or pita), 3–4+ servings of vegetables, 3–4 servings of whole fruits, 2–3 servings of fat-free or low-fat dairy, 3 ounces or less of lean fish or poultry, 1 serving of heart-healthy oil, and 3–4 weekly servings of legumes, unsalted nuts, and seeds.
Across the week, the plan averages 1,200 calories, ~3,900mg of potassium, ~1,000mg of calcium, ~415mg of magnesium, and 35g of dietary fiber per day while keeping sodium under 850mg/day (well below the 1,500mg/day lower-sodium DASH goal) and saturated fat under 4% of calories.
Open any day in the meal planner to customize portions, swap foods, or save the day to My Foods. If you need more calories, see our 1,800-calorie DASH diet meal plan. For more blood-pressure-friendly food ideas, see our low sodium foods for high blood pressure, foods high in potassium, and best foods for heart health.
Notes
- A 1,200-calorie eating plan is a low-calorie target typically used by smaller or less active adults aiming for weight loss. If you need more energy, see our 1,800-calorie DASH diet meal plan or increase whole-grain, legume, and fruit portions in the meal planner.
- If you take blood pressure or diabetes medications, have kidney disease, or are pregnant or breastfeeding, consult a healthcare professional before starting a low-calorie, high-potassium eating plan.
Week at a glance
Daily average (computed from foods): 1200 cal · 84g protein · 179g carbs · 22g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1200 calories coming from 27% protein, 57% carbs, 16% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 29% protein, 63% carbs, 8% fat, and 0% alcohol.
Day 1
1198 cal · 89g protein · 159g carbs · 27g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1198 calories coming from 29% protein, 51% carbs, 20% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 32% protein, 58% carbs, 10% fat, and 0% alcohol.
Breakfast — Oatmeal with Skim Milk, Blueberries & Walnuts 359 cal · 16g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Oatmeal (Porridge) | 1 cup | 166 | 6g |
| Skim Milk | 1 cup | 83 | 8g |
| Blueberries | 3/4 cup | 63 | 0.8g |
| Walnuts | 1/4 oz (14 halves) | 46 | 1.1g |
Lunch — Roasted Chicken & Spinach Salad with Whole-Wheat Bread 238 cal · 25g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Roasted Chicken Breast | 2 × 1 oz | 94 | 18g |
| Whole Wheat Bread | 1 slice | 81 | 4g |
| Raw Spinach | 2 × 1 cup | 14 | 1.7g |
| Tomatoes | 1/2 cup | 16 | 0.8g |
| Cucumber | 1/2 cup slices | 8 | 0.3g |
| Raw Carrots | 1/2 cup chopped | 26 | 0.6g |
Dinner — Wild Salmon with Quinoa & Steamed Broccoli 390 cal · 28g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Wild Atlantic Salmon | 2.5 × 1 oz | 129 | 18g |
| Quinoa, cooked | 3/4 cup | 167 | 6g |
| Cooked Broccoli (Boiled, Drained) | 1 cup chopped | 55 | 4g |
| Olive Oil | 1 tsp | 40 | 0g |
Snack — Nonfat Greek Yogurt, Strawberries & Orange 211 cal · 20g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non Fat Greek Yogurt | 1 container | 100 | 17g |
| Strawberries | 1 cup | 49 | 1g |
| Oranges | 1 fruit (2-5/8 inch dia) | 62 | 1.2g |
Day 2
1205 cal · 80g protein · 196g carbs · 17g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1205 calories coming from 25% protein, 63% carbs, 12% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 27% protein, 67% carbs, 6% fat, and 0% alcohol.
Breakfast — Whole-Wheat English Muffin with Egg, Spinach & Orange 306 cal · 16g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| English Muffins Whole-Wheat | 1 muffin | 134 | 6g |
| Hard Boiled Eggs | 1 large | 78 | 6g |
| Raw Spinach | 1.5 × 1 cup | 10 | 1.3g |
| Tomatoes | 1 medium whole (2-3/5 inch dia) | 22 | 1.1g |
| Oranges | 1 fruit (2-5/8 inch dia) | 62 | 1.2g |
Lunch — Lentil & Brown Rice Bowl with Crisp Vegetables 324 cal · 14g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Lentils (Boiled) (Mature Seeds) | 1/2 cup | 115 | 9g |
| Cooked Brown Rice | 1/2 cup | 109 | 2.3g |
| Raw Sweet Red Bell Peppers | 3/4 cup | 29 | 1.1g |
| Romaine Lettuce | 2 × 1 cup shredded | 16 | 1.2g |
| Cucumber | 1 cup | 16 | 0.7g |
| Olive Oil | 1 tsp | 40 | 0g |
Dinner — Roasted Turkey Breast with Baked Sweet Potato & Green Beans 355 cal · 39g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Roasted Turkey Breast | 3 × 1 oz | 125 | 26g |
| Baked Sweet Potatoes | 1 medium (2 inch dia | 103 | 2.3g |
| Cooked Green Beans (Snap Beans) (Boiled, Drained) | 1 cup | 44 | 2.4g |
| Skim Milk | 1 cup | 83 | 8g |
Snack — Nonfat Yogurt with Apple & Raspberries 221 cal · 11g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non Fat Yogurt | 1 container (6 oz) | 95 | 10g |
| Apples | 1 small (2-3/4 inch dia) | 77 | 0.4g |
| Raspberries | 3/4 cup | 48 | 1.1g |
Day 3
1199 cal · 91g protein · 178g carbs · 20g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1199 calories coming from 29% protein, 57% carbs, 14% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 31% protein, 62% carbs, 7% fat, and 0% alcohol.
Breakfast — Greek Yogurt & Oatmeal Bowl with Banana & Chia 336 cal · 28g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non Fat Greek Yogurt | 1 cup | 134 | 23g |
| Cooked Oatmeal (Porridge) | 1/2 cup | 83 | 3g |
| Bananas | 1 small (6 inch to 6-7/8 inch long) | 90 | 1.1g |
| Chia Seeds | 1.5 × 1 tsp | 29 | 1g |
Lunch — Unsalted Light Tuna Whole-Wheat Pita & Romaine Salad 304 cal · 25g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Fish, tuna, light, canned in water, without salt, drained solids | 3/4 × 3 oz | 74 | 16g |
| Whole Wheat Pita | 1 pita | 168 | 6g |
| Romaine Lettuce | 2 × 1 cup shredded | 16 | 1.2g |
| Tomatoes | 1/2 cup cherry tomatoes | 13 | 0.7g |
| Cucumber | 1/2 cup slices | 8 | 0.3g |
| Raw Carrots | 1 medium | 25 | 0.6g |
Dinner — Baked Atlantic Cod with Pearled Barley & Asparagus 397 cal · 34g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Atlantic Cod (Dry Heat) | 3 oz | 89 | 19g |
| Cooked Pearled Barley | 0.65 × 1 cup | 126 | 2.3g |
| Cooked Asparagus (Boiled, Drained) | 1 cup | 40 | 4g |
| Olive Oil | 1 tsp | 40 | 0g |
| Low Fat Milk 1% | 1 cup | 102 | 8g |
Snack — Fresh Peach, Blueberries & Unsalted Almonds 163 cal · 4g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Yellow Peaches | 1 medium (2-2/3 inch dia) | 59 | 1.4g |
| Blueberries | 3/4 cup | 63 | 0.8g |
| Almonds | 1/4 oz (23 whole kernels) | 41 | 1.5g |
Day 4
1202 cal · 78g protein · 187g carbs · 23g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1202 calories coming from 25% protein, 59% carbs, 16% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 27% protein, 65% carbs, 8% fat, and 0% alcohol.
Breakfast — Oatmeal with Low-Fat Milk, Strawberries & Ground Flaxseed 355 cal · 16g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Oatmeal (Porridge) | 1 cup | 166 | 6g |
| Low Fat Milk 1% | 1 cup | 102 | 8g |
| Strawberries | 1 cup | 49 | 1g |
| Flax Seeds | 1 tbsp | 37 | 1.3g |
Lunch — Mediterranean Chickpea & Bulgur Spinach Salad 329 cal · 14g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Chickpeas (Garbanzo Beans) | 1/2 cup | 134 | 7g |
| Cooked Bulgur | 0.65 × 1 cup | 98 | 4g |
| Raw Spinach | 2 × 1 cup | 14 | 1.7g |
| Raw Sweet Red Bell Peppers | 3/4 cup | 29 | 1.1g |
| Tomatoes | 1/2 cup cherry tomatoes | 13 | 0.7g |
| Olive Oil | 1 tsp | 40 | 0g |
Dinner — Lean Chicken Breast with Whole-Wheat Rotini, Zucchini & Broccoli 285 cal · 31g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Lean Chicken Breast | 2.5 × 1 oz | 111 | 23g |
| Cooked Whole Wheat Pasta | 3/4 cup rotini | 120 | 5g |
| Cooked Zucchini (Boiled, Drained) | 1 cup | 27 | 2.1g |
| Cooked Broccoli (Boiled, Drained) | 1/2 cup | 27 | 1.9g |
Snack — Nonfat Plain Yogurt, Cantaloupe & Kiwi 234 cal · 16g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non Fat Yogurt | 1 cup (8 fl oz) | 137 | 14g |
| Cantaloupe Melons | 1 cup | 54 | 1.3g |
| Kiwifruit | 1 fruit (2 inch dia) | 42 | 0.8g |
Day 5
1198 cal · 72g protein · 194g carbs · 21g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1198 calories coming from 23% protein, 62% carbs, 15% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 25% protein, 68% carbs, 7% fat, and 0% alcohol.
Breakfast — Whole-Wheat Toast with Nonfat Greek Yogurt, Blackberries & Pear 327 cal · 24g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Wheat Bread | 1 slice | 81 | 4g |
| Non Fat Greek Yogurt | 1 container | 100 | 17g |
| Blackberries | 1 cup | 62 | 2g |
| Pears | 1 small | 84 | 0.5g |
Lunch — Black Bean & Brown Rice Bowl with Avocado & Peppers 356 cal · 14g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Black Beans | 1/2 cup | 114 | 8g |
| Cooked Brown Rice | 0.6 × 1 cup | 131 | 2.7g |
| Romaine Lettuce | 2 × 1 cup shredded | 16 | 1.2g |
| Tomatoes | 1/2 cup | 16 | 0.8g |
| Raw Sweet Red Bell Peppers | 1/2 cup | 19 | 0.7g |
| Avocados | 1/4 cup | 60 | 0.8g |
Dinner — Baked Trout with Small Baked Potato & Brussels Sprouts 341 cal · 25g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Trout | 2.75 × 1 oz | 117 | 18g |
| Baked Potato (With Skin) | 1 potato small | 128 | 3g |
| Cooked Brussels Sprouts (Boiled, Drained) | 1 cup | 56 | 4g |
| Olive Oil | 1 tsp | 40 | 0g |
Day 6
1206 cal · 96g protein · 157g carbs · 26g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1206 calories coming from 31% protein, 50% carbs, 19% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 34% protein, 57% carbs, 9% fat, and 0% alcohol.
Breakfast — Oatmeal with Skim Milk, Sliced Peaches & Unsalted Pepitas 350 cal · 18g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Oatmeal (Porridge) | 1 cup | 166 | 6g |
| Skim Milk | 1 cup | 83 | 8g |
| Yellow Peaches | 1 cup slices | 60 | 1.4g |
| Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) | 1/4 oz | 41 | 2.1g |
Lunch — Turkey & Swiss Whole-Wheat Pita with Spinach & Carrots 284 cal · 29g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Roasted Turkey Breast | 2.25 × 1 oz | 94 | 19g |
| Whole Wheat Pita | 1 pita | 73 | 2.7g |
| Raw Spinach | 2 × 1 cup | 14 | 1.7g |
| Raw Carrots | 3/4 cup chopped | 39 | 0.9g |
| Cucumber | 1/2 cup slices | 8 | 0.3g |
| Swiss Cheese | 1/2 oz | 56 | 4g |
Dinner — Roasted Halibut with Quinoa, Braised Kale & Cherry Tomatoes 361 cal · 30g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Halibut | 3 oz | 94 | 19g |
| Quinoa, cooked | 3/4 cup | 167 | 6g |
| Cooked Kale (Boiled, Drained) | 1 cup | 47 | 4g |
| Tomatoes | 1/2 cup cherry tomatoes | 13 | 0.7g |
| Olive Oil | 1 tsp | 40 | 0g |
Snack — Nonfat Greek Yogurt, Raspberries & Tangerine 211 cal · 20g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non Fat Greek Yogurt | 1 container | 100 | 17g |
| Raspberries | 1 cup | 64 | 1.5g |
| Tangerines | 1 medium (2-1/2 inch dia) | 47 | 0.7g |
Day 7
1191 cal · 79g protein · 184g carbs · 23g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1191 calories coming from 25% protein, 59% carbs, 16% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 28% protein, 64% carbs, 8% fat, and 0% alcohol.
Breakfast — Hard-Boiled Egg with Spinach, Whole-Wheat Toast, Cantaloupe & Skim Milk 317 cal · 23g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Hard Boiled Eggs | 1 large | 78 | 6g |
| Whole Wheat Bread | 1 slice | 81 | 4g |
| Cooked Spinach (Boiled, Drained) | 1/2 cup | 21 | 2.7g |
| Cantaloupe Melons | 1 cup | 54 | 1.3g |
| Skim Milk | 1 cup | 83 | 8g |
Lunch — Edamame & Pearled Barley Vegetable Bowl 332 cal · 15g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Edamame (Frozen, Prepared) | 1/2 cup | 94 | 9g |
| Cooked Pearled Barley | 0.65 × 1 cup | 126 | 2.3g |
| Cooked Broccoli (Boiled, Drained) | 1/2 cup | 27 | 1.9g |
| Raw Carrots | 1/2 cup chopped | 26 | 0.6g |
| Raw Sweet Red Bell Peppers | 1/2 cup | 19 | 0.7g |
| Olive Oil | 1 tsp | 40 | 0g |
Dinner — Wild Sockeye Salmon with Baked Sweet Potato & Asparagus 265 cal · 26g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Sockeye Salmon | 2.5 × 1 oz | 111 | 19g |
| Baked Sweet Potatoes | 1 medium (2 inch dia | 103 | 2.3g |
| Cooked Asparagus (Boiled, Drained) | 1 cup | 40 | 4g |
| Romaine Lettuce | 1.5 × 1 cup shredded | 12 | 0.9g |
Snack — Nonfat Plain Yogurt with Small Apple & Blueberries 278 cal · 15g protein
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Non Fat Yogurt | 1 cup (8 fl oz) | 137 | 14g |
| Apples | 1 small (2-3/4 inch dia) | 77 | 0.4g |
| Blueberries | 3/4 cup | 63 | 0.8g |
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