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This is the DASH eating plan put on a calendar. DASH — Dietary Approaches to Stop Hypertension — was developed by the National Heart, Lung, and Blood Institute [1] and is the most-studied dietary pattern for lowering blood pressure. The 7 days below hit the NHLBI 1,800 kcal level [1]: 6-8 grain servings, 4-5 vegetable servings, 4-5 fruit servings, 2-3 low-fat dairy servings, ≤6 oz lean meat/poultry/fish daily. Sodium lands at 2,000 mg/day — the middle ground between the AHA's general 2,300 mg ceiling [2] and the DASH 1,500 mg target for further reduction [1]. Potassium is intentionally high (≥ 3,500 mg/day) from fruits, vegetables, and low-fat dairy. The cuisine palette is Mediterranean-leaning, but DASH-adjusted: more low-fat dairy than authentic Mediterranean, slightly less olive oil, no feta and olives as routine. Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
DASH has the strongest evidence base of any dietary pattern for blood-pressure reduction, with typical 8-14 mmHg systolic drops in clinical trials [1][4]. That said, dietary change is one lever — your antihypertensive medications, weight, sleep, and stress are the others. Bring your food diary to your next cardiology visit and let your team adjust meds against the new BP baseline once you've held the pattern for 2-4 weeks.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
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