1 Week DASH Meal Planner 1600 calories
BREAKFAST LUNCH DINNER
EXAMPLE 1_________________
whole-wheat bagel
Approx. 1600 calories
2_________________
tablespoons peanut butter
1_________________
medium banana
1_________________
cup fat-free milk
MONDAY _________________
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TUESDAY _________________
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WEDNESDAY _________________
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THURSDAY _________________
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FRIDAY _________________
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SATURDAY _________________
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SUNDAY _________________
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©2008 Nutrition Education Services/Oregon Dairy Council www.oregondairycouncil.org 10505 SW Barbur Blvd., Portland, OR 97219 503-229-5033
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SNACKS
DASH Thru the Day
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turkey sandwich baked chicken breast
_________________ 1_________________
cup fat-free yogurt Better Breakfasts: Start your day with fresh fruit, fat free
1_________________
cup fresh seasonal fruit milk or a latté. Enjoy whole grains: oatmeal, bran muffin,
½_________________
cup baby carrots 1 cup brown rice pilaf
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cereal or toast.
1_________________
medium apple 1/2 cup green beans
_________________ _________________ Sweet & Savory Snacks: Keep a bag of dried fruits and
1_________________
cup fat-free milk 1 cup salad
_________________ _________________ nuts in your glove box or desk. A small handful is sure
to satisfy.
Terrific Tasting Tips
_________________ _________________ _________________ Season Sensibly: Enhance food’s natural flavors. Cook
_________________ _________________ _________________ with herbs, salt-free spices and lemon juice. Choose low-
_________________ _________________ _________________ sodium condiments.
_________________ _________________ _________________ Make it Milk: Fill your glass with refreshing fat free milk.
Grab a yogurt cup for a quick snack.
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_________________ _________________ _________________ DASH Eating Style Goals
_________________ _________________ _________________ Based on 1600 calories
_________________ _________________ _________________
2 cups
Fruits Daily
_________________ _________________ _________________
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_________________ _________________ _________________ 1½-2 cups
Vegetables Daily
_________________ _________________ _________________
_________________ _________________ _________________ Fat Free or
2-3 cups
_________________ _________________ _________________ Lowfat Milk Daily
_________________ _________________ _________________ and Dairy
_________________ _________________ _________________
6 OZ
Whole Grains Daily
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_________________ _________________ _________________ Lean Meat,
3-6
_________________ _________________ _________________ Fish and OZ Daily
Poultry
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Nuts, Seeds 3-4 Times
_________________ _________________ _________________ and Legumes Weekly
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_________________ _________________ _________________
2
Oils teaspoons
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_________________ _________________ _________________ Sweets, Salt Use
_________________ _________________ _________________ and Alcohol Sparingly
www.dashdietoregon.org to find menus, tips and recipes.