1800 Calorie DASH Diet Meal Plans

These 7-day 1,800-calorie DASH diet meal plans follow the National Heart, Lung, and Blood Institute (NHLBI) DASH Eating Plan and MedlinePlus DASH guidelines for lowering high blood pressure, supporting healthy cholesterol levels, and maintaining a heart-healthy weight.

Built around the NHLBI 1,800–2,000 calorie daily serving targets, each day provides 6 servings of whole grains (oatmeal, quinoa, brown rice, pearled barley, bulgur, whole-wheat pasta, and whole-wheat bread or pita), 4–5 servings of vegetables, 4–5 servings of whole fruits, 2–3 servings of fat-free or low-fat dairy, 3–4 ounces of lean fish or poultry, 2 servings of heart-healthy fats (extra-virgin olive oil and avocado), and 4–5 weekly servings of legumes, unsalted nuts, and seeds.

Across the week, the plan averages 1,800 calories, ~5,400mg of potassium, ~1,225mg of calcium, ~600mg of magnesium, and 52g of dietary fiber per day while keeping sodium around 800mg/day (well below the 1,500mg/day lower-sodium DASH goal) and saturated fat around 4% of calories.

Open any day in the meal planner to customize portions, swap foods, or save the day to My Foods. If you are looking for a lower-calorie weight loss option, see our 1,200-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

  • An 1,800-calorie eating plan suits many moderately active adults looking to maintain weight or achieve gradual weight loss while meeting full DASH mineral and fiber targets.
  • If you take blood pressure or diabetes medications, have kidney disease, or are pregnant or breastfeeding, consult a healthcare professional before starting a high-potassium eating plan.

Week at a glance

Daily average (computed from foods): 1796 cal · 112g protein · 264g carbs · 42g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1796 calories coming from 24% protein, 56% carbs, 20% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 27% protein, 63% carbs, 10% fat, and 0% alcohol.

  1. Day 1 1795 cal · 119g protein
  2. Day 2 1798 cal · 109g protein
  3. Day 3 1787 cal · 117g protein
  4. Day 4 1790 cal · 100g protein
  5. Day 5 1811 cal · 100g protein
  6. Day 6 1793 cal · 127g protein
  7. Day 7 1800 cal · 111g protein

Day 1

1795 cal · 119g protein · 236g carbs · 50g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1795 calories coming from 25% protein, 51% carbs, 24% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 29% protein, 59% carbs, 12% fat, and 0% alcohol.

Blood Sugar Index 4 Good
Inflammation Index -9292
PRAL score -5.19
Amino Acid Score 100%
Potassium/Sodium 6.24
Omega 3/6 Ratio 0.32
Weight Loss
Muscle Gain
Nutrient Density
Open in Meal Planner

Breakfast — Oatmeal with Skim Milk, Blueberries, Banana & Walnuts 545 cal · 20g protein

Food Serving Calories Protein
Cooked Oatmeal (Porridge) 1.25 × 1 cup 208 7g
Skim Milk 1 cup 83 8g
Blueberries 1 cup 84 1.1g
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g
Walnuts 0.35 × 1 oz (14 halves) 65 1.5g

Lunch — Roasted Chicken & Avocado Spinach Salad with Whole-Wheat Bread 483 cal · 37g protein

Food Serving Calories Protein
Roasted Chicken Breast 2.75 × 1 oz 129 24g
Whole Wheat Bread 2 × 1 slice 161 8g
Raw Spinach 2 × 1 cup 14 1.7g
Tomatoes 3/4 cup 24 1.2g
Cucumber 1 cup 16 0.7g
Raw Carrots 3/4 cup chopped 39 0.9g
Avocados 1/4 cup 60 0.8g
Olive Oil 1 tsp 40 0g

Dinner — Wild Atlantic Salmon with Quinoa & Steamed Broccoli 465 cal · 34g protein

Food Serving Calories Protein
Cooked Wild Atlantic Salmon 3 × 1 oz 155 22g
Quinoa, cooked 0.85 × 1 cup 189 7g
Cooked Broccoli (Boiled, Drained) 1.5 × 1 cup chopped 82 6g
Olive Oil 1 tsp 40 0g

Snack — Nonfat Greek Yogurt, Strawberries, Orange & Unsalted Almonds 302 cal · 27g protein

Food Serving Calories Protein
Non Fat Greek Yogurt 1 cup 134 23g
Strawberries 1 cup 49 1g
Oranges 1 fruit (2-5/8 inch dia) 62 1.2g
Almonds 0.35 × 1 oz (23 whole kernels) 58 2.1g

Day 2

1798 cal · 109g protein · 268g carbs · 40g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1798 calories coming from 23% protein, 58% carbs, 19% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 26% protein, 64% carbs, 10% fat, and 0% alcohol.

Blood Sugar Index 7 Good
Inflammation Index -22035
PRAL score -15.24
Amino Acid Score 100%
Potassium/Sodium 6.01
Omega 3/6 Ratio 0.11
Weight Loss
Muscle Gain
Nutrient Density
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Breakfast — Whole-Wheat English Muffin with Eggs, Spinach, Orange & Skim Milk 470 cal · 31g protein

Food Serving Calories Protein
English Muffins Whole-Wheat 1 muffin 134 6g
Hard Boiled Eggs 2 × 1 large 155 13g
Raw Spinach 2 × 1 cup 14 1.7g
Tomatoes 1 medium whole (2-3/5 inch dia) 22 1.1g
Oranges 1 fruit (2-5/8 inch dia) 62 1.2g
Skim Milk 1 cup 83 8g

Lunch — Hearty Lentil & Brown Rice Bowl with Bell Peppers & Greens 521 cal · 21g protein

Food Serving Calories Protein
Cooked Lentils (Boiled) (Mature Seeds) 3/4 cup 172 13g
Cooked Brown Rice 1 cup 218 5g
Raw Sweet Red Bell Peppers 1 cup 39 1.5g
Romaine Lettuce 2 × 1 cup shredded 16 1.2g
Cucumber 1 cup 16 0.7g
Olive Oil 1.5 × 1 tsp 60 0g

Dinner — Roasted Turkey Breast with Baked Sweet Potato & Green Beans 430 cal · 37g protein

Food Serving Calories Protein
Roasted Turkey Breast 3.5 × 1 oz 146 30g
Baked Sweet Potatoes 1 cup 180 4g
Cooked Green Beans (Snap Beans) (Boiled, Drained) 1.25 × 1 cup 55 3g
Olive Oil 1.25 × 1 tsp 50 0g

Snack — Nonfat Plain Yogurt with Medium Apple, Raspberries & Pepitas 377 cal · 20g protein

Food Serving Calories Protein
Non Fat Yogurt 1 cup (8 fl oz) 137 14g
Apples 1 medium (3 inch dia) 95 0.5g
Raspberries 1 cup 64 1.5g
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1/2 oz 82 4g

Day 3

1787 cal · 117g protein · 271g carbs · 35g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1787 calories coming from 25% protein, 58% carbs, 17% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 28% protein, 64% carbs, 8% fat, and 0% alcohol.

Blood Sugar Index 11 Good
Inflammation Index -9455
PRAL score 8.17
Amino Acid Score 100%
Potassium/Sodium 6.02
Omega 3/6 Ratio 0.36
Weight Loss
Muscle Gain
Nutrient Density
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Breakfast — Greek Yogurt & Oatmeal Bowl with Banana, Blueberries & Chia 527 cal · 33g protein

Food Serving Calories Protein
Non Fat Greek Yogurt 1 cup 134 23g
Cooked Oatmeal (Porridge) 1 cup 166 6g
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g
Blueberries 3/4 cup 63 0.8g
Chia Seeds 1 tblsp 58 2g

Lunch — Unsalted Tuna & Chickpea Whole-Wheat Pita with Romaine Salad 492 cal · 38g protein

Food Serving Calories Protein
Fish, tuna, light, canned in water, without salt, drained solids 3 oz 99 22g
Whole Wheat Pita 1 pita 168 6g
Cooked Chickpeas (Garbanzo Beans) 1/2 cup 134 7g
Romaine Lettuce 2 × 1 cup shredded 16 1.2g
Tomatoes 3/4 cup cherry tomatoes 20 1g
Cucumber 1 cup 16 0.7g
Olive Oil 1 tsp 40 0g

Dinner — Baked Atlantic Cod with Pearled Barley, Asparagus & Carrots 526 cal · 41g protein

Food Serving Calories Protein
Cooked Atlantic Cod (Dry Heat) 1.25 × 3 oz 112 24g
Cooked Pearled Barley 1 cup 193 4g
Cooked Asparagus (Boiled, Drained) 1 cup 40 4g
Raw Carrots 3/4 cup chopped 39 0.9g
Olive Oil 1 tsp 40 0g
Low Fat Milk 1% 1 cup 102 8g

Snack — Fresh Peach, Medium Pear & Unsalted Almonds 242 cal · 5g protein

Food Serving Calories Protein
Yellow Peaches 1 medium (2-2/3 inch dia) 59 1.4g
Pears 1 medium 101 0.6g
Almonds 1/2 oz (23 whole kernels) 82 3g

Day 4

1790 cal · 100g protein · 273g carbs · 45g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1790 calories coming from 21% protein, 58% carbs, 21% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 24% protein, 65% carbs, 11% fat, and 0% alcohol.

Blood Sugar Index 8 Good
Inflammation Index -8169
PRAL score -32.27
Amino Acid Score 100%
Potassium/Sodium 10.7
Omega 3/6 Ratio 0.32
Weight Loss
Muscle Gain
Nutrient Density
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Breakfast — Oatmeal with Low-Fat Milk, Strawberries, Banana, Flax & Walnuts 566 cal · 21g protein

Food Serving Calories Protein
Cooked Oatmeal (Porridge) 1.25 × 1 cup 208 7g
Low Fat Milk 1% 1 cup 102 8g
Strawberries 1 cup 49 1g
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g
Flax Seeds 1 tbsp 37 1.3g
Walnuts 0.35 × 1 oz (14 halves) 65 1.5g

Lunch — Mediterranean Chickpea, Bulgur & Avocado Spinach Salad 522 cal · 20g protein

Food Serving Calories Protein
Cooked Chickpeas (Garbanzo Beans) 0.65 × 1 cup 175 9g
Cooked Bulgur 1 cup 151 6g
Raw Spinach 2 × 1 cup 14 1.7g
Raw Sweet Red Bell Peppers 1 cup 39 1.5g
Tomatoes 3/4 cup cherry tomatoes 20 1g
Avocados 0.35 × 1 cup 84 1.1g
Olive Oil 1 tsp 40 0g

Dinner — Lean Chicken Breast with Whole-Wheat Rotini, Zucchini & Broccoli 425 cal · 42g protein

Food Serving Calories Protein
Cooked Lean Chicken Breast 3.25 × 1 oz 145 30g
Cooked Whole Wheat Pasta 1 cup rotini 159 6g
Cooked Zucchini (Boiled, Drained) 1 cup 27 2.1g
Cooked Broccoli (Boiled, Drained) 1 cup chopped 55 4g
Olive Oil 1 tsp 40 0g

Snack — Nonfat Plain Yogurt, Cantaloupe & Kiwifruit 276 cal · 17g protein

Food Serving Calories Protein
Non Fat Yogurt 1 cup (8 fl oz) 137 14g
Cantaloupe Melons 1 cup 54 1.3g
Kiwifruit 2 × 1 fruit (2 inch dia) 84 1.6g

Day 5

1811 cal · 100g protein · 300g carbs · 32g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1811 calories coming from 21% protein, 64% carbs, 15% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 23% protein, 70% carbs, 7% fat, and 0% alcohol.

Blood Sugar Index 16 Good
Inflammation Index -6027
PRAL score -41.82
Amino Acid Score 100%
Potassium/Sodium 9.88
Omega 3/6 Ratio 0.38
Weight Loss
Muscle Gain
Nutrient Density
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Breakfast — Whole-Wheat Toast with Nonfat Greek Yogurt, Blackberries, Pear & Almonds 516 cal · 36g protein

Food Serving Calories Protein
Whole Wheat Bread 2 × 1 slice 161 8g
Non Fat Greek Yogurt 1 cup 134 23g
Blackberries 1 cup 62 2g
Pears 1 medium 101 0.6g
Almonds 0.35 × 1 oz (23 whole kernels) 58 2.1g

Lunch — Black Bean & Brown Rice Bowl with Avocado, Tomatoes & Peppers 509 cal · 20g protein

Food Serving Calories Protein
Cooked Black Beans 3/4 cup 170 11g
Cooked Brown Rice 0.85 × 1 cup 186 4g
Romaine Lettuce 2 × 1 cup shredded 16 1.2g
Tomatoes 3/4 cup 24 1.2g
Raw Sweet Red Bell Peppers 3/4 cup 29 1.1g
Avocados 0.35 × 1 cup 84 1.1g

Dinner — Baked Trout with Medium Baked Potato & Brussels Sprouts 523 cal · 34g protein

Food Serving Calories Protein
Cooked Trout 3.5 × 1 oz 149 23g
Baked Potato (With Skin) 1 potato large 278 7g
Cooked Brussels Sprouts (Boiled, Drained) 1 cup 56 4g
Olive Oil 1 tsp 40 0g

Snack — Skim Milk, Medium Banana & Fresh Mango 263 cal · 11g protein

Food Serving Calories Protein
Skim Milk 1 cup 83 8g
Bananas 1 medium (7 inch to 7-7/8 inch long) 105 1.3g
Mangos 3/4 cup pieces 74 1g

Day 6

1793 cal · 127g protein · 248g carbs · 41g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1793 calories coming from 27% protein, 53% carbs, 20% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 31% protein, 59% carbs, 10% fat, and 0% alcohol.

Blood Sugar Index 4 Good
Inflammation Index -11006
PRAL score 17.79
Amino Acid Score 100%
Potassium/Sodium 5.23
Omega 3/6 Ratio 0.13
Weight Loss
Muscle Gain
Nutrient Density
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Breakfast — Oatmeal with Skim Milk, Peach, Blueberries & Unsalted Pepitas 494 cal · 22g protein

Food Serving Calories Protein
Cooked Oatmeal (Porridge) 1.25 × 1 cup 208 7g
Skim Milk 1 cup 83 8g
Yellow Peaches 1 medium (2-2/3 inch dia) 59 1.4g
Blueberries 3/4 cup 63 0.8g
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1/2 oz 82 4g

Lunch — Turkey & Swiss Large Whole-Wheat Pita with Spinach, Carrots & Apple 581 cal · 44g protein

Food Serving Calories Protein
Roasted Turkey Breast 3 × 1 oz 125 26g
Whole Wheat Pita 1 pita 168 6g
Swiss Cheese 1 oz 112 8g
Raw Spinach 2 × 1 cup 14 1.7g
Raw Carrots 1 cup chopped 52 1.2g
Cucumber 1 cup 16 0.7g
Apples 1 medium (3 inch dia) 95 0.5g

Dinner — Roasted Halibut with Quinoa, Braised Kale & Cherry Tomatoes 459 cal · 35g protein

Food Serving Calories Protein
Cooked Halibut 3.5 × 1 oz 110 22g
Quinoa, cooked 1 cup 222 8g
Cooked Kale (Boiled, Drained) 1 cup 47 4g
Tomatoes 3/4 cup cherry tomatoes 20 1g
Olive Oil 1.5 × 1 tsp 60 0g

Snack — Nonfat Greek Yogurt, Raspberries & Orange 259 cal · 26g protein

Food Serving Calories Protein
Non Fat Greek Yogurt 1 cup 134 23g
Raspberries 1 cup 64 1.5g
Oranges 1 fruit (2-5/8 inch dia) 62 1.2g

Day 7

1800 cal · 111g protein · 254g carbs · 48g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1800 calories coming from 23% protein, 54% carbs, 23% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 27% protein, 61% carbs, 12% fat, and 0% alcohol.

Blood Sugar Index 6 Good
Inflammation Index -32829
PRAL score -36.98
Amino Acid Score 100%
Potassium/Sodium 5.43
Omega 3/6 Ratio 0.3
Weight Loss
Muscle Gain
Nutrient Density
Open in Meal Planner

Breakfast — Eggs with Spinach, Whole-Wheat Toast, Cantaloupe & Skim Milk 485 cal · 34g protein

Food Serving Calories Protein
Hard Boiled Eggs 2 × 1 large 155 13g
Whole Wheat Bread 2 × 1 slice 161 8g
Cooked Spinach (Boiled, Drained) 3/4 cup 31 4g
Cantaloupe Melons 1 cup 54 1.3g
Skim Milk 1 cup 83 8g

Lunch — Edamame & Pearled Barley Vegetable Bowl 497 cal · 23g protein

Food Serving Calories Protein
Edamame (Frozen, Prepared) 3/4 cup 141 14g
Cooked Pearled Barley 1 cup 193 4g
Cooked Broccoli (Boiled, Drained) 1 cup chopped 55 4g
Raw Carrots 3/4 cup chopped 39 0.9g
Raw Sweet Red Bell Peppers 3/4 cup 29 1.1g
Olive Oil 1 tsp 40 0g

Dinner — Wild Sockeye Salmon with Baked Sweet Potato & Asparagus 430 cal · 36g protein

Food Serving Calories Protein
Cooked Sockeye Salmon 3.5 × 1 oz 155 26g
Baked Sweet Potatoes 1 cup 180 4g
Cooked Asparagus (Boiled, Drained) 1 cup 40 4g
Romaine Lettuce 2 × 1 cup shredded 16 1.2g
Olive Oil 1 tsp 40 0g

Snack — Nonfat Plain Yogurt with Medium Apple, Blueberries & Walnuts 388 cal · 17g protein

Food Serving Calories Protein
Non Fat Yogurt 1 cup (8 fl oz) 137 14g
Apples 1 medium (3 inch dia) 95 0.5g
Blueberries 3/4 cup 63 0.8g
Walnuts 1/2 oz (14 halves) 93 2.2g