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The DASH Diet for Weight Loss pdf

dash diet for weight loss
Dash diet for weight loss
DASH stands for Diet to Stop High Blood Pressure. It is a healthy eating plan designed to help treat or prevent high blood pressure. The Dash diet for weight loss to Stop High Blood Pressure helps people reduce the level of salt, which contains sodium, in the diet

The Dash diet for weight loss provides diet followers with a good way to lose weight and a way to prevent diseases, the most prominent of which is high blood pressure, while maintaining the health of the heart and lungs, according to the American Heart Association, which motivates many to follow it.

Pros and Cons of the DASH Diet




The Dash diet for weight loss is a low-sodium diet, which has a number of health benefits, which include:

  1. Preventing high blood pressure.
  2. Maintaining heart health.
  3. Preventing type 2 diabetes.




There is not much scientific evidence to show the harms of The Dash diet for weight loss.

Groups that can follow the DASH diet

Since The Dash diet for weight loss does not include salt, it is suitable for the following groups:

  • Healthy people.
  • Patients with high blood pressure, because it is a low-sodium diet.
  • Those with heart disease, or those with a family history of it.
  • People who are obese or severely obese.
  • People with diabetes, and the groups most at risk of developing type 2 diabetes.

Types of DASH diet

The Dash diet for weight loss is divided into two types, which can be chosen according to the person’s health needs:

1- Consume 2,300 milligrams of sodium per day, known as the standard Dash diet for weight loss.

2- Consume 1,500 milligrams of sodium daily, called the low-sodium Dash diet for weight loss.

Simple dash diet meal plan

The one-day dash diet meal plan involves eating 2,000 calories distributed among the foods found in the following meals:

First: whole grains

Eat 6 to 8 whole grains by eating one slice of brown bread, 28 grams of dry whole grains, and the equivalent of 95 grams of cooked rice, pasta, or cereal.

Second: meat and fish

Eat the equivalent of 6 servings or less of white meat or fish, including a slice of chicken or fish, and one egg, and eat a portion of red meat from time to time.

Third: Fruits

Eat 4 to 5 fruits, such as pears, apples, berries, or peaches, and distribute them throughout the day, such that you eat one medium fruit, a quarter cup of dried fruits, and half a cup of sliced ​​fruits.

Third: vegetables

Eat 4 to 5 servings of vegetables, including a cup of raw vegetables such as spinach, kale, or lettuce, and half a cup of cooked or raw vegetables such as carrots, tomatoes, squash, and broccoli.

Fourth: Dairy products

Eat low- or fat-free dairy products once or twice, by eating 240 milligrams of milk, 285 milligrams of yogurt, or 45 grams of low-fat cheese.

Fifth: Legumes and nuts

Eat two or three servings of a food that contains healthy fats, such as nuts, beans, lentils, and peas, by eating 50 grams of nuts, two tablespoons of nut butter, 40 grams of cooked legumes, and 16 grams of a seed such as quinoa.

Sixth: Oils and fats

Add 4.5 grams of butter, a teaspoon of vegetable oil, a tablespoon of mayonnaise, and two tablespoons of salad dressing.

Calories in the dash diet

The dash diet meal plan does not oblige its followers to a specific number of calories per day, as a person has the choice starting from 1200 to 3100 calories per day, but reducing calories means losing weight, and adhering to the maximum means maintaining good health, and it is divided into:

  1. 27% of calories in fat.
  2. Less or equivalent to 6% of saturated fat.
  3. 18% of calories in protein.
  4. 55% of calories are in carbohydrates.
  5. 150 milligrams of cholesterol in foods.
  6. 30 grams or more of dietary fiber.

How do you realize your calorie intake?

You can track calories in foods through many free applications available online.


Free dash diet meal plan pdf


The DASH Diet for Weight Loss pdf

Menu for the first day


dash diet for weight loss


  • 1 cup of oatmeal without salt.
  • 1/4 cup of raisins.
  • 1 medium-sized banana.
  • 1 cup of skimmed milk.
  • Coffee, tea or water.


  • A dish of hummus consisting of:
  • 1/2 cup of chickpeas.
  • 1/2 medium-sized red pepper.
  • 1/2 medium-sized cucumber.
  • 10 small carrots.
  • 3 falafel discs (about 2 inches in diameter).
  • 1 loaf of whole grain pita bread.
  • water


  • Grilled salmon consisting of:
  • 4 ounces of salmon.
  • Maple balsamic sauce.
  • 1 cup whole grain wild rice mixture.
  • 3/4 cup of green beans with red sweet pepper.
  • 1/2 cup canned pear slices in juice.
  • Tea, hot or cold and unsweetened.

Snack (anytime)

  • 1 cup of low-fat yogurt.
  • 1 medium peach.

Servings for the first day in the diet intended to stop high blood pressure


  • Cereals and grain products: 6
  • Vegetables: 4
  • Fruits: 4
  • Dairy products, low-fat or fat-free: 2
  • Lean meat, fish, poultry and eggs: 4
  • Fats and oils: 1
  • Nuts, seeds and legumes: 2
  • Desserts: 1/2

Nutritional analysis for the first day


  • Calories: 1940 Total fat: 57 g
  • Sodium: 2017 milligrams Saturated fat: 10 g
  • Potassium: 4469 milligrams. Monounsaturated fat: 27 g
  • Magnesium: 470 milligrams. Polyunsaturated fats: 13 g
  • Calcium: 1000 milligrams Total carbohydrates: 278 g
  • Protein: 86 gm Dietary fiber: 31 gm
  • Cholesterol: 80 milligrams Added sugars: 10 g


Menu for the second day


dash diet for weight loss


  • A cup of mixed fruit, such as watermelon and grapes.
  • Half a piece of whole grain bagel.
  • A tablespoon of natural peanut butter.
  • A cup of skimmed milk.
  • Coffee, tea or water.


  • Spinach salad consists of:
  • 3 cups of fresh spinach leaves.
  • Sliced ​​pear.
  • Half a cup of canned tangerine cloves.
  • A tablespoon of red grape vinegar.
  • A tablespoon of olive oil.
  • 1 ounce (about 28 grams) of halloumi (goat cheese).
  • 3 ounces (about 85 grams) of cooked chicken.
  • A small piece of whole grain roll bread.
  • water.


  • A vegetarian pasta dish consisting of:
  • Half a cup of marinara sauce.
  • A cup of summer pumpkin pieces.
  • Half a cup of frozen spinach pieces.
  • A cup and a half of whole grain pasta.
  • A cup of watermelon.
  • A cup of skimmed milk.

Snacks (anytime)

  • A quarter cup of unsalted nut mix.

Servings for the second day of the diet dedicated to stopping high blood pressure


  • Cereals and products made from them: 6
  • Vegetables: 7
  • Fruit: 5
  • Milk derivatives, low-fat or skimmed: 3
  • Lean meat, fish, poultry and eggs: 3
  • Nuts, seeds (pulp) and dry legumes: one and a half
  • Fats and oils: 3
  • Desserts: 1


Nutritional analysis for the second day

  • Calories: 1,727 Total Fat: 58 g
  • Sodium: 1157 mg Saturated fat: 14 g
  • Potassium: 3660 mg Monounsaturated fat: 26 g
  • Magnesium: 512 mg Polyunsaturated fat: 12 g
  • Calcium: 1115 mg. Total carbohydrates: 229 g
  • Protein: 87 gm Dietary fiber: 30 gm
  • Cholesterol: 104 mg Added sugars: 12 g


Menu for the third day


dash diet for weight loss


  • Avocado toast with:
  • 1 medium-sized avocado.
  • 1/4 cup dried tomatoes.
  • 1 poached egg (boiled without the peel).
  • 1 slice of whole wheat bread.
  • 1 medium-sized orange.
  • Coffee, tea or water.


  • Tuna salad or pretzels with:
  • 3 ounces of low-sodium canned tuna.
  • 1/4 cup of diced onions.
  • 1/4 cup of diced sweet pepper.
  • 1/4 cup of celery cubes.
  • 1 tablespoon of low-fat mayonnaise.
  • 8 pieces of toasted melba crackers.
  • 1 apple.
  • 1/2 cup of skimmed milk.



  • Lightly stir-fried vegetables with:
  • 1/2 teaspoon of sesame oil.
  • 1/2 cup of onion slices.
  • 1/2 cup chopped sweet red pepper.
  • 1/2 cup of sliced ​​mushrooms.
  • 1/2 cup of broccoli florets.
  • 1/2 cup of carrot slices.
  • 1/2 teaspoon chopped fresh ginger.
  • 1/2 teaspoon chopped fresh garlic.
  • 1/2 tablespoon Japanese rice wine.
  • 1/2 teaspoon low-sodium soy sauce.
  • 1/2 tablespoon of chopped cashews.
  • 1 cup of brown rice.
  • The yogurt is low-fat and low in added sugar.
  • water.

Snack (anytime)

  • 1 peach.
  • 1/4 cup of almonds.


The third day’s portions in the diet intended to stop high blood pressure

  • Cereals and grain products: 5
  • Vegetables: 6 and 1/2
  • Fruits: 4
  • Dairy products, low-fat or fat-free: 2
  • Lean meat, fish, poultry and eggs: 4
  • Nuts, seeds and dried beans: 1
  • Fats and oils: 4
  • Desserts: 0


Nutritional analysis for the third day

  • Calories: 2114 Total fat: 74 g
  • Sodium: 1462 milligrams Saturated fat: 12 g
  • Potassium: 5406 milligrams. Monounsaturated fat: 38 g
  • Magnesium: 579 milligrams Polyunsaturated fat: 18 g
  • Calcium: 1333 milligrams Total carbohydrates: 290 g
  • Protein: 96 gm Dietary fiber: 44 gm
  • Cholesterol: 233 milligrams Added sugars: 10 g


In conclusion, The DASH diet involves making manageable and flexible dietary changes in your diet. This has made the eating plan popular among doctors, nutritionists, and other health professionals.



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