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kidney.org

DASH Diet Menu

6-7 minutes

Day 1

Breakfast

2 Pumpkin Pancakes

Topped with ¼ cup walnuts, 2 tablespoons honey, and1

banana sliced

8 ounces Skim (nonfat) Milk

Lunch

Pasta salad

(Eliminate cauliflower, used whole grain pasta, and use ½ the

olive oil.)

Topped with 4 ounces tuna packed in water (drained)

Fresh peach

Water

Dinner

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Spicy Chicken Salad Lettuce Wrap

(¾ cup spicy chicken salad, 3 Romaine leaves; Use ¼ cup

chicken salad per leaf)

Citrus Fruit Salad (orange, kiwi, ¼ cup chopped pineapple)

10 whole grain crackers (Analysis used Triscuits)

Water

Snack

Blueberry Yogurt Parfait

[8 ounces light vanilla yogurt, ½ cup blueberries, 2

tablespoons sliced almonds, ¼ cup granola (Analysis based
on Kellogg’s low-fat granola)]

Water

DAY 1     TARGETS

Calories   2070 2,000

Protein (% of total kcal) 16 18% of kcal

Fat (% of total kcal) 24 27% of kcal

Carbohydrates (% of total kcal) 60 55% of kcal

Fiber (grams) 34.6 ≥ 30 g

Magnesium (mg) 490 500 mg

Phosphorus (mg) 1750 (≥ 700 mg)

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Potassium (mg) 3949 4,700 mg

Sodium (mg) 1236 ≤ 2,300 mg

Saturated Fat (% of total kcal) 3.5 6% of kcal

Cholesterol (mg) 93 150 mg

Day 2

Breakfast

2 Breakfast Sandwiches

(Build each breakfast sandwich with 1 whole wheat English

muffin toasted and split, 1 scrambled egg white, 1 slice
reduced fat (2%) cheese, 1 slice tomato)

8 ounces Skim milk

Tropical Fruit Salad (1 orange and 1 kiwi – peeled and sliced)

Lunch

1 cup Snow Pea & Orzo Salad

(Omit chicken from the recipe.)

3 ounces Roasted Pork Loin

Wilted Garden Salad 

(1 cup baby spinach, ¼ cup sun-dried tomatoes, and 1

teaspoon lemon juice. Wilt salad slightly by sautéing.)

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Water

Dinner

Pasta Bolognese

(1/2 cup whole wheat pasta, 3 ounces 97% fat free lean
ground beef (drained), and 1/3 cup of the Bolognese recipe
without meat or rice noodles)

Steamed Garlic Green Beans (1/2 cup steamed + 1/8

teaspoon garlic powder)

Baked Potato with butter and cheese 

(1 small baked potato, 1 tablespoon shredded reduced-fat

cheddar cheese, 1 teaspoon unsalted butter, 1/8 teaspoon
black pepper)

Whole Grain Roll

Water

Snack

Fresh Fruit Cup 

(1 banana and ½ cup strawberries sliced)

Water

DAY 2     TARGETS

Calories   2044 2,000

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Protein (% of total kcal) 21 18% of kcal

Fat (% of total kcal) 24 27% of kcal

Carbohydrates (% of total kcal) 55 55% of kcal

Fiber (grams) 40.9 ≥ 30 g

Magnesium (mg) 513 500 mg

Phosphorus (mg) 2027 (≥ 700 mg)

Potassium (mg) 5073.1 4,700 mg

Sodium (mg) 1534 ≤ 2,300 mg

Saturated Fat (% of total kcal) 7.1 6% of kcal

Cholesterol (mg) 187 150 mg

Day 3

Breakfast

Breakfast Tacos

(2 Breakfast tacos; each has 1 whole wheat tortilla, 2

scrambled egg whites, 1 slice tomato, 1/8 of an avocado, and
1 Tablespoon reduced-fat shredded cheddar cheese)

8 ounces Skim Milk

6 ounces Fresh-squeezed Orange Juice

Fruit Salad 

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(1 peach and ½ cup strawberries sliced)

Lunch

Roasted Garlic Pizza with Chicken, Mushrooms, and Olive Oil

(The serving size is ½ a pizza; 1/6th of the pizza dough recipe

makes 1 pizza. Top each pizza with 1 Tablespoon olive oil, ½
cup sliced mushrooms, 1 cup cooked, diced chicken, ½ cup
low-fat “part skim” shredded mozzarella cheese. Cut the pizza
into six slices, and enjoy half the pizza.)

Mediterranean Salad 

(1 cup spinach, ¼ cup sliced cucumbers, 2 slices of tomato

diced,

1 tablespoon low-fat balsamic vinaigrette [Analysis based on

Newman’s Own Balsamic Vinaigrette])

Water

Dinner

Ginger Roasted Chicken (1/2 cup)

Served over Brown Rice

(1/2 cup rice cooked with 1 pinch garlic powder and finished
with 2 teaspoons olive oil)

Roasted Asparagus

(1/2 cup roasted with 1 pinch garlic powder and 1 teaspoon

olive oil)

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Glazed Carrots (1/2 cup)

Water

Snack

Yogurt parfait

[8 ounces light vanilla yogurt, 1 sliced banana, 2 tablespoons

sliced almonds, ¼ cup granola (Analysis based on Kellogg’s
low-fat granola)]

Water

DAY 3     TARGETS

Calories   2171 2,000

Protein (% of total kcal) 19 18% of kcal

Fat (% of total kcal) 30 27% of kcal

Carbohydrates (% of total kcal) 51 55% of kcal

Fiber (grams) 28 ≥ 30 g

Magnesium (mg) 455 500 mg

Phosphorus (mg) 1916 (≥ 700 mg)

Potassium (mg) 4373.3 4,700 mg

Sodium (mg) 2175 ≤ 2,300 mg

Saturated Fat (% of total kcal) 8.1 6% of kcal

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Cholesterol (mg) 182 150 mg

Written by Denon Stacy, MS, RD, CSP, LD

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