7-Day DASH Diet Dinner Meal Plan

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

The DASH diet has been shown to help lower your blood pressure, lose weight, and improve your overall health.

Voted the "Best Diets Overall" for the past seven years in a row by U.S. News & World Report, the DASH Diet (Dietary Approaches to Stop Hypertension) is a healthy and straightforward approach to eating. Initially created to help lower high blood pressure, research shows it does even more and helps to promote weight loss and combat diabetes. The guidelines are simple: load up on fruits and veggies, choose whole grains over refined, include calcium-rich low-fat dairy items, and eat modest amounts of lean meat and fish. With this week's meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious dinners.

Related: The DASH Diet Is the Best Diet You (Probably) Haven't Tried


Day 1: Spinach & Goat Cheese Chicken Tortilla Casserole

Spinach & Goat Cheese Chicken Tortilla Casserole: Layers of corn tortillas, lean chicken and fiber-rich vegetables with a creamy goat-cheese sauce create a lasagna-like Mexican casserole dish for an easy, healthy dinner the whole family will love.


Day 2: Chickpea Curry

Chickpea Curry: Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want even more veggies, stir in some roasted cauliflower florets. Serve this warming curry over brown basmati rice or with warm naan bread.


Day 3: Five-Spice Turkey Lettuce Wraps

Five-Spice Turkey Lettuce Wraps: These Chinese-inspired lettuce wraps made with lean ground turkey, brown rice, and veggies are a healthy crowd pleaser, ready in just 30 minutes. Top the wraps with chile garlic sauce and a drizzle of rice vinegar and serve with the Pineapple Avocado Salad.


Day 4: Cauliflower Chicken Fried "Rice"

Cauliflower Chicken Fried "Rice": Get in an extra serving of vegetables at dinner time by swapping in riced cauliflower for rice. This healthy take on a classic dish cuts down on the unhealthy fats you find in typical fried rice, and provides plenty of fiber and lean protein to keep you feeling full and satisfied all evening long.


Day 5: Garlic Roasted Salmon with Brussels Sprouts

Garlic Roasted Salmon with Brussels Sprouts: Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is a simply delicious meal perfect for a busy weeknight. Serve this dish with whole-wheat couscous or whatever whole grain you have on hand.


Day 6: Thai Curry & Pork Sesame Noodles

Thai Curry & Pork Sesame Noodles: Thai curry paste, a flavorful combination of chiles, lemongrass, galangal (similar to ginger), garlic and kaffir lime leaves, adds a jolt of flavor to this healthy sesame noodle, pork and veggie recipe. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.


Day 7: Noodle-Less Lasagna

Noodle-Less Lasagna: Slices of roasted eggplant and zucchini act as the noodles in this healthy lasagna recipe. This veggie-packed dinner is full of good-for-you nutrients and makes for a delicious meal.

Watch: How to Make 15-Minute Chickpea Curry


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