7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (2024)

The Mediterranean diet and the dash diet are two of the most recommended diets to follow, primarily due to the amount of scientific backing they have.

Although there are some slight differences between the two diets, both can be combined into one, with salt and sodium considerations taken from the DASH diet and the style of meals taken from the Mediterranean diet.

This article will cover both diets and offer a practical 7 day plan you can follow, including a shopping list and structured meal plan.

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (1)

Contents show

What is the Mediterranean Diet?

The Mediterranean diet is a way of eating that is inspired by the traditional cuisine of countries along the Mediterranean Sea during the 1960s.

This includes countries and regions countries such as Greece, Turkey, Lebanon, Southern Italy and North Africa.

This diet emphasizes foods like fruits and vegetables, whole grains, legumes and nuts, and lean proteins such as fish. It also includes the moderate use of olive oil (a healthy monounsaturated fat) and a little red wine.

What is the DASH Diet?

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was developed specifically to help individuals lower their high blood pressure.

The DASH diet encourages the intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting foods high in saturated fats and sugar.

What Foods are Included in Both Mediterranean and DASH Diets?

Both diets share many common foods. These include:

  1. Fruits and Vegetables: Both diets encourage consuming a variety of fruits and vegetables.
  2. Whole Grains: Both diets recommend choosing whole grains over refined grains.
  3. Lean Proteins: Lean proteins are foods low in saturated fat. Both diets suggest eating lean proteins such as poultry, fish, beans and legumes.
  4. Nuts and Seeds: These are considered healthy fats and are included in both diets. Although they are calorie-dense, many studies find they are great for both health and weight reasons.
  5. Healthy Fats: These include foods such as olive oil, fatty fish, avocado, nuts and seeds. Olive oil is particularly prevalent within the Mediterranean diet as is the main cooking oil.

What Foods Should be Limited on a Mediterranean and DASH Diet?

Both the Mediterranean and DASH diets advise against the following:

  1. Saturated and Trans Fats: These are found in foods like butter, fatty meats, and processed foods.
  2. Refined Grains: Foods such as white bread and white rice should be replaced with whole grains.
  3. Sugary Drinks and Sweets: Foods and beverages high in added sugars should be limited.
  4. High-Sodium Foods: Both diets recommend limiting the intake of high-sodium foods like processed meats and canned soups.

What Are the Health Benefits of a Mediterranean and DASH Diet?

Both diets have been associated with numerous health benefits.

  1. Weight Management: Focusing on eating whole foods can help people maintain a healthy weight without needing to eat excess calories.
  2. Heart and Cardiovascular Disease: Both diets emphasize eating foods like fruits, vegetables and whole grains. These foods have been linked with a reduced risk of developing these diseases.
  3. Lower Blood Pressure: The DASH diet is specifically designed to help lower high blood pressure. However, the Mediterranean diet can also contribute to this benefit due to its emphasis on fruits, vegetables, and lean proteins.
  4. Lower Cholesterol: Both diets find that eating can reduce the ‘bad’ (LDL) cholesterol and improve the ratio of good:bad cholesterol (HDL: LDL).
  5. Improved Brain Health: These types of diets show studies for improvements in anxiety and depression as well as age-related disease such as Alzheimer’s Disease.
  6. Reduced Risk of Other Factors: Following a healthy diet has been found to have reduced risk for conditions such as type 2 diabetes, insulin resistance, osteoporosis and more.

Since the diets are fairly similar, a lot of the health benefits overlap. You can check our much larger database of health benefits of the Mediterranean diet with accompanying studies here.

What Are the Differences Between a Mediterranean and DASH Diet?

While both diets share many similarities, there are also a few key differences:

  1. Purpose: The DASH diet was specifically designed to lower blood pressure, while the Mediterranean diet is a general diet that reflects the traditional eating patterns of Mediterranean countries.
  2. Fat Intake: The Mediterranean diet generally includes higher intake of healthy fats, compared to the DASH diet. This is usually because it encourages the use of olive oil as the main form of cooking oil.
  3. Alcohol: Moderate consumption of red wine is allowed in the Mediterranean diet, but not specifically recommended in the DASH diet. However, we’ve covered red wine on the Mediterranean diet in more detail here (and why you should probably avoid it).
  4. Sodium: The DASH diet places a stronger emphasis on limiting sodium intake compared to the Mediterranean diet. The Mediterranean diet generally has low-sodium choices, but may occasionally include more high-sodium foods (such as feta cheese, olives etc)
  5. Dairy: The DASH diet includes more low-fat and non-fat dairy products compared to the Mediterranean diet. However, the Mediterranean diet does encourage the use of low-fat dairy overall.

7 Day Mediterranean DASH Diet Meal Plan

Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

MonBlueberry Blues PorridgeGreek SaladHaddock Risotto
TuesBasil & Spinach ScrambleFalafel WrapsEggplant & Lentil Bake
WedTomato & Watermelon SaladCarrot, Orange & Avocado SaladMediterranean Chicken, Quinoa & Greek Salad
ThursBlueberry Blues PorridgeMixed Bean SaladGrilled Vegetables with Bean Mash
FriBasil & Spinach ScramblePanzanella SaladSalmon & Chickpea Salad
SatTomato & Watermelon SaladSpiced Carrot & Lentil SoupChicken Gyros
SunBlueberry Blues PorridgeMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

Day 1: Monday

Breakfast: Breakfast Blues Porridge

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (3)


  • Calories – 347
  • Protein – 15g
  • Carbs – 42g
  • Fat – 15g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ½ cup (50g) porridge oats
  • ⅚ cup (200ml) milk
  • ½ tsp vanilla extract
  • 2 tbsp Greek yogurt
  • ⅛ cup (25g) chia seeds
  • ¾ cup (150g) blueberries
  • ⅓ cup (25g) flaked almonds


  1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (4)


  • Calories – 273
  • Protein – 6g
  • Carbs – 14g
  • Fat – 24g

Prep time: 5 minutes

Ingredients (for 2 people)

  • ⅘ cup (120g) cherry tomatoes,
  • 1 cucumber, peeled, deseeded and roughly chopped
  • ½ red onion, thinly sliced
  • ⅓ (60g) or about 16 Kalamata olives
  • 1 tsp dried oregano
  • ⅓ cup (50g) feta cheese, crumbled
  • 2 tbsp olive oil


  1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Haddock Risotto

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (5)


  • Calories – 508
  • Protein – 40g
  • Carbs – 46g
  • Fat – 15g

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 large leek, thinly sliced
  • ¾ cup (150g) risotto rice, such as arborio or carnaroli
  • 1 ½ cups (350ml) vegetable stock
  • ½ cup (125ml) milk
  • 9-10 oz (280g) smoked haddock,
  • skinned and cut into large chunks
  • 2 tbsp Greek yogurt
  • 1 ⅔ cups (50g) baby spinach


  1. Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
  2. Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
  3. Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (7)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • ⅘ cup (120g) cherry tomatoes, chopped
  • 1 ⅔ cups (250g) watermelon, cut into chunks
  • ⅔ cup (100g) feta cheese, crumbled


  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Falafel Wraps

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (8)


  • Calories – 424
  • Protein – 21g
  • Carbs – 44g
  • Fat – 21g

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

  • 2 wholemeal wraps
  • 4 falafels (about 3.5 oz / 100g)
  • ½ avocado
  • Small bunch of parsley, chopped
  • 1 lemon, juiced
  • 1 tbsp harissa

For the tahini sauce:

  • ¼ cup (60g) Greek yogurt
  • ½ tbsp tahini
  • ½ lemon, juiced
  • 1 garlic clove, crushed
  • ¼ tsp ground cumin


  1. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
  2. Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Dinner: Eggplant Lentil Bake

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (9)


  • Calories – 444
  • Protein – 17g
  • Carbs – 52g
  • Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

  • 1 eggplant / aubergine, sliced lengthways
  • 2 tbsp olive oil
  • ⅓ cup (70g) lentils
  • 2 onions, finely chopped
  • 2 garlic cloves, finely chopped
  • ¾ cup (150g) cooked butternut squash
  • 7 oz can (200g) chopped tomatoes
  • ½ small pack basil leaves
  • ⅓ cup (60g) feta


  1. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
  2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
  3. Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (11)


  • Calories – 294
  • Protein – 16g
  • Carbs – 8g
  • Fat – 24g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 2 tbsp olive oil
  • ⅔ cup (100g) cherry tomatoes
  • 4 eggs
  • ¼ cup (60ml) milk
  • handful basil, chopped
  • 6 cups (180g) baby spinach
  • black pepper


  1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
  2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Carrot, Orange and Avocado Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (12)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil


  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Med Chicken, Quinoa and Greek Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (13)Nutrition

  • Calories – 424
  • Protein – 33g
  • Carbs – 50g
  • Fat – 21g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

  • ⅗ cup (100g) quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 1 cup (150g) cherry tomatoes, chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • ⅓ cup (50g) feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 4: Thursday

Breakfast: Breakfast Blues Porridge

Lunch: Mixed Bean Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (15)Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • ⅘ cups (145g) artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 7 oz can (200g) cannellini beans, drained and rinsed
  • ⅘ cup (120g) cherry tomatoes, chopped
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • ⅔ cup (100g) feta cheese, crumbled


  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Grilled Vegetables with Bean Mash

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (16)Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 eggplant (aubergine), sliced lengthways
  • 2 zucchini (courgettes), sliced lengthways
  • 2 tbsp olive oil

For the mash

  • 14 oz (400g) can haricot beans, rinsed
  • 1 garlic clove, crushed
  • ⅖ cup (100ml) vegetable stock
  • 1 tbsp chopped cilantro (coriander


  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (18)Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 2 cups (300g) cherry tomatoes, chopped
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves


  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Salmon & Chickpea Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (19)


  • Calories – 351
  • Protein – 25g
  • Carbs – 34g
  • Fat – 14g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 1 large red pepper, quartered and deseeded
  • ½ lemon, zest and juice
  • pinch smoked paprika
  • 1 tbsp extra-virgin olive oil
  • 3 ⅓ cup (100g) baby spinach
  • 2 salmon fillets
  • 14 oz (400g) can chickpeas


  1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
  2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

Day 6: Saturday

Breakfast: Basil & Spinach Scramble

Lunch: Spiced Carrot and Lentil Soup 7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (21)Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 2 cups (300g) carrots, washed and coarsely grated
  • ⅓ cup (70g) split red lentils
  • 2 ¼ cups (500ml) hot vegetable stock
  • ¼ cup (60ml) milk
  • Greek yogurt, to serve


  1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.
7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (22)

Dinner:Chicken Gyros Nutrition

  • Calories – 296
  • Protein – 26g
  • Carbs – 29g
  • Fat – 8g

Prep time + cook time: 15 minutes

Ingredients (for 2 people)

  • 1 chicken breast, cut into chunks
  • 2 tsp olive oil
  • 1 garlic clove, minced
  • ½ tsp oregano
  • 2 tbsp Greek yogurt
  • 8-10cm (about half) piece cucumber,
  • 2 tbsp mint, chopped
  • 2 wholemeal pita bread
  • ⅓ cup (50g) cherry tomatoes
  • 1 roasted red pepper from jar, sliced


  1. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
  2. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
  3. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.

Day 7: Sunday

Breakfast: Breakfast Blues Porridge

Lunch: Moroccan Chickpea Soup

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (24)Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 1 ¼ cups (300ml) hot vegetable stock
  • 7 oz can (200g) chopped tomatoes
  • 7 oz can (200g) chickpeas, rinsed and drained
  • ¼ cup (50g) frozen broad beans
  • zest and juice ½ lemon
  • cilantro (coriander) & bread to serve


  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (25)Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 14 oz can (400g) chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • Zest and juice, ½ lemon
  • ⅚ cup (200g) Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve


  1. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint

Mediterranean DASH Diet Shopping List

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (27)

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

Try the 28 Day Mediterranean Diet Plan

We’ve created a 4-week Mediterranean-style diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan to lose weight!


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

7 Day Mediterranean DASH Diet Meal Plan (PDF + Menu) (2024)


What is the combination of Mediterranean diet and DASH diet? ›

The MIND diet, which is a hybrid of the Mediterranean and DASH diets, was designed to emphasize nutrients that have been associated with dementia prevention and to discourage elements, such as saturated/hydrogenated fats, that have been associated with dementia (4).

What do you eat on the first 2 weeks of the DASH diet? ›

The 1st phase focuses on low-carb and protein-rich food for 2 weeks. You will avoid all fruit and grains. You'll achieve this by eating non-starchy veg and lean meat. The idea is that this will “reset” your metabolism to make your body respond better to the diet's anti-hypertension benefits.

What is the best breakfast on the DASH diet? ›

The DASH diet promotes low-sodium meals with fruits, vegetables, whole grains, and lean proteins. Eggs, oats, whole-wheat toast, and yogurt with fruits or veggies make up a DASH-approved breakfast. Wraps, smoothies, overnight oats, and parfaits are great on-the-go options for breakfast.

Can you eat spaghetti on a DASH diet? ›

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day.

Which is better the DASH diet or the Mediterranean diet? ›

The DASH diet is thought to be better at lowering blood pressure. The AHA ranked the DASH diet above the Mediterranean diet for heart health because the latter doesn't focus on reducing the amount of salt in your diet, whereas the DASH diet does.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

What is the number one fruit to lower blood pressure? ›

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

What is a snack on the DASH diet? ›

Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; low fat or fat-free frozen yogurt; and popcorn with no-salt or butter added. Best option: a variety of raw vegetables.

What is a midnight snack on the DASH diet? ›

Yogurt or Cottage Cheese and Fruit

Low-fat dairy, such as yogurt or cottage cheese, supplies blood pressure-lowering calcium and is DASH-approved. Both yogurt and cottage cheese also contain protein and some fat, which can help you feel full and satisfied. Pair it with a fruit of your choice.

What is the best cheese to eat on the DASH diet? ›

Consider low sodium cheese options such as fresh mozzarella or swiss cheese.

How many eggs a day on a DASH diet? ›

Eggs are low in sodium and thus allowed in the DASH diet. However, eggs contain cholesterol, so limit egg yolk intake to no more than four per week.

What is not allowed on the DASH diet? ›

Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake.

Is coffee OK on DASH diet? ›

Choose decaffeinated coffee, tea and diet sodas. ∎ If you do have caffeinated beverages, do not exceed two per day. ∎ Avoid caffeine-containing medications such as Anacin, Dristan, Excedrin Extra Strength, Midol, NoDoz and Vivarin.

What is the DASH diet combination? ›

Vegetables, fruits and whole grains are the basis of the DASH diet. But it also includes foods that are good sources of calcium, protein or other nutrients: Fat-free or low-fat dairy products. Fish and poultry, which have generally low levels of saturated fats.

How are the Mediterranean diet and the DASH diet similar? ›

Overall, the Mediterranean, vegetarian/vegan, and DASH eating patterns share similar characteristics in that they encourage more intake of fruits, vegetables, and whole grains and generally discourage processed foods that are higher in sodium and added sugars.

Are Mediterranean and DASH diets the same? ›

The only minute differences are that the Mediterranean diet promotes more fish and less dairy than the DASH diet. Rest assured, both diets are certified beneficial!

Are Mediterranean and DASH the same? ›

The Mediterranean diet doesn't have as specific daily food group requirements as the DASH diet. The Mediterranean diet emphasizes mostly plant-based foods, healthy fats, lean protein, and balanced meals.


Top Articles
Latest Posts
Article information

Author: Geoffrey Lueilwitz

Last Updated:

Views: 6039

Rating: 5 / 5 (80 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Geoffrey Lueilwitz

Birthday: 1997-03-23

Address: 74183 Thomas Course, Port Micheal, OK 55446-1529

Phone: +13408645881558

Job: Global Representative

Hobby: Sailing, Vehicle restoration, Rowing, Ghost hunting, Scrapbooking, Rugby, Board sports

Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.