Dine & DASH Adjustable Calorie Meal Plan.

Dine & DASH Adjustable Calorie Meal Plan

The DASH diet’s healthy-healthy approach to eating emphasizes fresh fruit and vegetables, whole grains, low-fat and nonfat dairy, healthy fats, and lean proteins while limiting foods high in sugar, sodium, and saturated fat. DASH, which stands for Dietary Approaches to Stop Hypertension, may have been originally developed for those with hypertension, but that by no means makes it any less flavorful than other styles of eating! In fact, all the dishes in the meal plan below have been handcrafted for you, with your taste buds specifically in mind.

Check out a whole day’s worth of mouthwatering meals and snacks for just 2200-2400 calories! Omit trail mix for 1800-2000 calorie plan. Bon DASH-étit!


Savory Bowl o’ Oats


  • 1 cup cooked steel-cut or old-fashioned rolled oatmeal
  • ½ cup sliced mushrooms
  • 1 cup baby spinach
  • ¼ cup shredded low-fat mozzarella
  • 1 teaspoon dried thyme
  • Dash of black pepper


  1. Cook oats based off of instructions.
  2. Sautee mushrooms and spinach with black pepper and thyme.
  3. Mix in oats and top with shredded mozzarella.

Nutrition facts: Cal: 417 Fat: 10g Protein: 21g Carbohydrates: 63g Sodium: 371mg Potassium: 377mg


Melissa's Ginger Lime Smoothie


  • 4” piece fresh ginger root, peeled
  • 2” piece fresh turmeric root, peeled
  • 8 ounces filtered water
  • 1 scoop whey protein powder
  • 1 small fuji apple, diced
  • 1 1/2 cups pre-washed kale, chopped
  • 1 whole lime, peeled and cut in 4 parts
  • a few ice cubes


  1. Juice the ginger and turmeric root.
  2. Add juice and all remaining ingredients to a blender and puree until smooth.

Nutrition facts: Cal: 269 Fat: 4g Protein: 18g Carbohydrates: 56g Sodium: 374mg Potassium: 745mg


Southwestern Salmon Bowl


  • 4 oz. baked or grilled salmon
  • 1 cup shredded purple cabbage
  • ½ cup cherry tomatoes
  • ¼ cup corn
  • ¼ avocado, chopped
  • 2 tablespoons plain 0% Greek yogurt
  • 1 tablespoon EVOO
  • 2 teaspoons fresh lime juice
  • Fresh cilantro
  • ½ cup cooked brown rice or quinoa


  1. Place salmon skin side down on a non- stick baking tray or pan. Sprinkle with salt and pepper. Place in oven at about 450 F for 10 – 15 minutes (time depends on how you like your salmon cooked).
  2. Cook quinoa based off of package instructions.
  3. Combine cabbage, tomatoes, corn, avocado, and quinoa. Toss with fresh lime juice and EVOO. Top with grilled salmon, Greek yogurt, and cilantro.

Nutrition facts: Cal: 691 Fat: 34g Protein: 47g Carbohydrates: 54g Sodium: 196mg Potassium: 1410mg

SWAP IT OUT: One easy way to cut down on sugar is to use similar substitutions. Check out these sugar swaps next time your blood glucose is on the rise.


“Baby Ruth” Trail Mix (Omit for 1800-2000 calorie plan)


  • ¼ cup unsalted peanuts
  • 1 tablespoon chopped dark chocolate, at least 70% cocoa (or buy dark chocolate chips to save time)
  • 2 Medjool dates, pitted and chopped

Nutrition facts: Cal: 430 Fat: 26g Protein: 12g Carbohydrates: 46g Sodium: 11mg Potassium: 591mg

HOMETOWN HEROES: What's the difference between cocoa and cacao? Cacao is actually a bean from the Theobroma Cacao Tree found in Mexico and South America. When the bean is roasted and ground, it produces cocoa and then after even more processing it creates that beloved chocolate we all know and are obsessed over. So, cacao (which is high in free radical-fighting antioxidants that may help fight cancer) is basically just the raw form of chocolate without all the processing, overflowing with all those special antioxidant properties!


Ginger Honey Tofu


  • 1-2 tbsp. EVOO or Organic Canola Oil
  • 2, 16 oz. Pressed Organic Tofu
  • 3 ½ tbsp. Finely Shredded Ginger (press firmly into tablespoon)
  • 3 ½ tbsp. Chopped Garlic (about 12 medium garlic cloves –I clearly LOVE garlic)
  • 3 tbsp. Balsamic Vinegar
  • 4 tbsp. Honey or Agave
  • 3 tbsp. Soy Sauce (Braggs Liquid Amino Acid)
  • 1 ½ cups sautéed spinach


  1. Cut tofu into cubes. Brown lightly in oil over medium low-heat, turning the tofu over every couple minutes to prevent it from sticking.
  2. While browning, shred ginger on the smallest grater option –place in bowl.
  3. Peel garlic and chop or chop in food processor –add to bowl.
  4. Pour in balsamic vinegar, honey and Braggs Liquid Amino Acid or low sodium soy sauce into bowl and mix all ingredients.
  5. Evenly distribute the sauce over tofu and cook for another 2-3 minutes on low-heat.
  6. [Serve over 1 ½ cups of sautéed spinach]

Nutrition facts (6 serving): Cal: 210 Fat: 10g Protein: 15g Carbohydrate: 20g Sodium: 493mg Potassium: 518


Blueberry Chia Pudding


  • ½ cup unsweetened plain soy or almond milk
  • 2 tablespoons chia seeds
  • 1/8 teaspoon vanilla
  • Dash of cinnamon
  • ½ teaspoon pure maple syrup or honey
  • ½ cup blueberries


  1. Stir together first 4 ingredients and refrigerate 1 hour.
  2. Drizzle in maple syrup or honey, stir in blueberries, and enjoy.

Nutrition facts: Cal: 235 Fat: 11g Protein: 8g Carbohydrates: 33g Sodium: 63mg Potassium: 469mg

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