30 Day Diabetes-Friendly DASH Diet Meal Plan

Meal Plan At-a-Glance

Day 1 2 3 4 5 6 7 Meal Breakfast: Strawberry-Peach Chia Smoothie —– Lunch: Green Salad with Edamame & Beets —– Dinner: Lemon-Herb Salmon with Caponata & Farro Breakfast: Strawberry-Peanut Butter Overnight Oats —– Lunch: Zucchini Noodles with Turkey Bolognese —– Dinner: Chipotle Chicken Quinoa Burrito Bowl Breakfast: Strawberry-Peanut Butter Overnight Oats —– Lunch: Zucchini Noodles with Turkey Bolognese —– Dinner: No-Cook Black Bean Salad with Avocado Breakfast: Strawberry-Peanut Butter Overnight Oats —– Lunch: Zucchini Noodles with Turkey Bolognese —– Dinner: Chicken Parmesan Casserole Breakfast: Strawberry-Peach Chia Smoothie —– Lunch: Zucchini Noodles with Turkey Bolognese —– Dinner: Baked Halibut with Brussels Sprouts & Quinoa Breakfast: Tofu Scramble with Spinach & Cantaloupe —– Lunch: Green Salad with Edamame & Beets —– Dinner: Spaghetti Squash with Beans & Almond Pesto Breakfast: Tofu Scramble with Spinach & Cantaloupe —– Lunch: Avocado & Chickpea Salad —– Dinner: Maple-Roasted Chicken with Sweet Potatoes Daily Totals Calories: 1,798 Fat: 79g Protein: 115g Carbs: 167g Fiber: 40g Sodium: 1,465mg Calories: 1,780 Fat: 83g Protein: 123g Carbs: 153g Fiber: 36g Sodium: 1,427mg Calories: 1,811 Fat: 95g Protein: 100g Carbs: 166g Fiber: 47g Sodium: 1,379mg Calories: 1,801 Fat: 82g Protein: 115g Carbs: 175g Fiber: 38g Sodium: 1,475mg Calories: 1,794 Fat: 80g Protein: 117g Carbs: 173g Fiber: 41g Sodium: 1,377mg Calories: 1,804 Fat: 95g Protein: 106g Carbs: 181g Fiber: 45g Sodium: 1,336mg Calories: 1,812 Fat: 76g Protein: 109g Carbs: 188g Fiber: 45g Sodium: 1,421mg

Week 1

Day 1

Daily Totals: 1,798 calories, 79g fat, 14g saturated fat, 115g protein, 167g carbohydrate, 40g fiber, 1,465mg sodium, 4,349mg potassium

Breakfast (436 calories, 41g carbs)

• Serve with 2 large hard-boiled eggs

A.M. Snack (301 calories, 30g carbs)

Lunch (418 calories, 36g carbs)

• Serve with: 1 medium orange

P.M. Snack (195 calories, 15g carbs)

Dinner (450 calories, 41g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 2

Daily Totals: 1,780 calories, 83g fat, 14g saturated fat, 123g protein, 153g carbohydrate, 36g fiber, 1,427mg sodium, 3,641mg potassium

Breakfast (331 calories, 37g carbs)

A.M. Snack (370 calories, 21g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ¼ cup chopped walnuts
• ½ cup raspberries

Lunch (318 calories, 44g carbs)

• Serve with: 1 medium pear

P.M. Snack (101 calories, 7g carbs)

Dinner (452 calories, 36g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Make it 1,500 calories: Omit P.M. and evening snacks.

Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner

Day 3

Daily Totals: 1,811 calories, 95g fat, 14g saturated fat, 100g protein, 166g carbohydrate, 47g fiber, 1,379mg sodium, 4,371mg potassium

Breakfast (331 calories, 37g carbs)

A.M. Snack (370 calories, 21g carbs)

Lunch (318 calories, 44g carbs)

P.M. Snack (101 calories, 7g carbs)

Dinner (483 calories, 49g carbs)

• Serve with: ½ an avocado, sliced, as an additional topping

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Make it 1,500 calories: Omit P.M. and evening snacks.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.

Day 4

Daily Totals: 1,801 calories, 82g fat, 14g saturated fat, 115g protein, 175g carbohydrate, 38g fiber, 1,475mg sodium, 4,164mg potassium

Breakfast (331 calories, 37g carbs)

A.M. Snack (370 calories, 21g carbs)

Lunch (318 calories, 44g carbs)

P.M. Snack (163 calories, 23g carbs)

Dinner (412 calories, 43g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Make it 1,500 calories: Change A.M. snack to 1 cup nonfat plain kefir.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.

Day 5

Daily Totals: 1,794 calories, 80g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 41g fiber, 1,377mg sodium, 4,255mg potassium

Breakfast (281 calories, 40g carbs)

A.M. Snack (370 calories, 21g carbs)

Lunch (318 calories, 44g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (406 calories, 36g carbs)

Evening Snack (248 calories, 18g carbs)

• ¼ cup dry-roasted unsalted almonds
• ½ cup blueberries

Make it 1,500 calories: Reduce to 3 Tbsp. chopped walnuts at the A.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.

Day 6

Daily Totals: 1,804 calories, 95g fat, 14g saturated fat, 106g protein, 181g carbohydrate, 45g fiber, 1,336mg sodium, 5,612mg potassium

Breakfast (388 calories, 31g carbs)

• Serve with: 1 ½ cups cantaloupe, cubed

A.M. Snack (301 calories, 30g carbs)

Lunch (446 calories, 44g carbs)

P.M. Snack (90 calories, 12g carbs)

Dinner (400 calories, 37g carbs)

Evening Snack (179 calories, 22g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack.

Day 7

Daily Totals: 1,812 calories, 76g fat, 13g saturated fat, 109g protein, 188g carbohydrate, 45g fiber, 1,421mg sodium, 4,835mg potassium

Breakfast (388 calories, 31g carbs)

A.M. Snack (301 calories, 30g carbs)

Lunch (430 calories, 48g carbs)

P.M. Snack (256 calories, 29g carbs)

Dinner (436 calories, 45g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 2

Day 8

Daily Totals: 1,814 calories, 92g fat, 14g saturated fat, 101g protein, 168g carbohydrate, 41g fiber, 1,296mg sodium, 4,319mg potassium

Breakfast (388 calories, 31g carbs)

A.M. Snack (301 calories, 30g carbs)

Lunch (430 calories, 48g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (489 calories, 32g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 9

Daily Totals: 1,801 calories, 85g fat, 10g saturated fat, 102g protein, 178g carbohydrate, 42g fiber, 1,378mg sodium, 3,913mg potassium

Breakfast (478 calories, 45g carbs)

A.M. Snack (277 calories, 27g carbs)

• Serve with: 1 medium orange

Lunch (320 calories, 40g carbs)

• Serve with: 1 small banana

P.M. Snack (206 calories, 22g carbs)

Dinner (521 calories, 41g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 10

Daily Totals: 1,820 calories, 85g fat, 12g saturated fat, 105g protein, 180g carbohydrate, 40g fiber, 1,498mg sodium, 3,597mg potassium

Breakfast (478 calories, 45g carbs)

A.M. Snack (149 calories, 19g carbs)

• ½ cup low-fat unsalted cottage cheese
• 1 ¼ cups cantaloupe, cubed

Lunch (320 calories, 40g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (429 calories, 29g carbs)

Evening Snack (237 calories, 24g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 medium orange

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 ¼ cups nonfat plain kefir.

Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner and substitute 1 clementine for the orange at the evening snack.

Day 11

Daily Totals: 1,824 calories, 87g fat, 13g saturated fat, 102g protein, 179g carbohydrate, 38g fiber, 1,475mg sodium, 3,542mg potassium

Breakfast (478 calories, 45g carbs)

A.M. Snack (149 calories, 19g carbs)

• ½ cup low-fat unsalted cottage cheese
• 1 ¼ cups cantaloupe, cubed

Lunch (320 calories, 40g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (460 calories, 35g carbs)

Evening Snack (211 calories, 18g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 clementine

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers, omit P.M. snack and omit the clementine at the evening snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 1 cup cottage cheese at the A.M. snack.

Day 12

Daily Totals: 1,806 calories, 77g fat, 13g saturated fat, 78g protein, 217g carbohydrate, 40g fiber, 1,249mg sodium, 3771mg potassium

Breakfast (316 calories, 35g carbs)

• Serve with: 1 medium orange

A.M. Snack (301 calories, 30g carbs)

Lunch (320 calories, 40g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (360 calories, 54g carbs)

Evening Snack (305 calories, 35g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 13

Daily Totals: 1,811 calories, 80g fat, 14g saturated fat, 185g carbohydrate, 40g fiber, 1,359mg sodium, 4,385mg potassium

Breakfast (406 calories, 47g carbs)

A.M. Snack (301 calories, 30g carbs)

Lunch (430 calories, 48g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (459 calories, 43g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 14

Daily Totals: 1,781 calories, 85g fat, 12g saturated fat, 98g protein, 181g carbohydrate, 41g fiber, 1,176mg sodium, 4,486mg potassium

Breakfast (388 calories, 31g carbs)

A.M. Snack (301 calories, 30g carbs)

Lunch (430 calories, 48g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (456 calories, 46g carbs)

• Serve with: ½ cup cooked brown rice

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 3

Day 15

Daily Totals: 1,805 calories, 87g fat, 14g saturated fat, 100g protein, 175g carbohydrate, 32g fiber, 808mg sodium, 4,206mg sodium

Breakfast (418 calories, 39g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries

A.M. Snack (301 calories, 30g carbs)

Lunch (416 calories, 45g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (464 calories, 35g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 16

Daily Totals: 1,776 calories, 79g fat, 10g saturated fat, 106g protein, 171g carbohydrate, 43g fiber, 1,228mg sodium, 3,679mg potassium

Breakfast (418 calories, 39g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 1 serving Maple Granola 
• 2 Tbsp. chopped walnuts

A.M. Snack (195 calories, 15g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (396 calories, 36g carbs)

Evening Snack (184 calories, 18g carbs)

• ¼ cup hummus
• 1 ½ cups bell pepper, sliced

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack.

Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at breakfast and add 1 serving Pineapple & Avocado Salad to dinner.

Day 17

Daily Totals: 1,811 calories, 74g fat, 10g saturated fat, 107g protein, 189g carbohydrate, 48g fiber, 1,367mg sodium, 4,575mg potassium

Breakfast (281 calories, 40g carbs)

A.M. Snack (253 calories, 25g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (495 calories, 45g carbs)

Evening Snack (195 calories, 15g carbs)

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at the A.M. snack and add 1 cup nonfat plain kefir to the P.M. snack.

Day 18

Daily Totals: 1,804 calories, 87g fat, 13g saturated fat, 99g protein, 170g carbohydrate, 37g fiber, 1,422mg sodium, 3,585mg potassium

Breakfast (451 calories, 35g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup cantaloupe
• 1 serving Maple Granola 
• 3 Tbsp. chopped walnuts

A.M. Snack (195 calories, 15g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (272 calories, 32g carbs)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (493 calories, 42g carbs)

• Serve with: 1 (1-oz.) slice whole-wheat baguette

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 19

Daily Totals: 1,797 calories, 84g fat, 13g saturated fat, 99g protein, 181g carbohydrate, 39g fiber, 865mg sodium, 4,033mg potassium

Breakfast (281 calories, 40g carbs)

A.M. Snack (301 calories, 30g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (413 calories, 29g carbs)

Evening Snack (215 calories, 12g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.

Day 20

Daily Totals: 1,811 calories, 79g fat, 14g saturated fat, 105g protein, 189g carbohydrate, 40g fiber, 1,319mg sodium, 3,530mg potassium

Breakfast (322 calories, 37g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 1 serving Maple Granola 

A.M. Snack (295 calories, 38g carbs)

• 1 small banana
• 2 Tbsp. natural peanut butter

Lunch (430 calories, 30g carbs)

P.M. Snack (272 calories, 32g carbs)

• 1 cup low-fat unsalted cottage cheese
• 2 cups cantaloupe, cubed

Dinner (495 calories, 53g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.

Day 21

Daily Totals: 1,792 calories, 89g fat, 10g saturated fat, 103g protein, 163g carbohydrate, 33g fiber, 1,275mg sodium, 3,537mg potassium

Breakfast (459 calories, 37g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ⅔ cup cantaloupe, cubed 
• 1 serving Maple Granola 
• 3 Tbsp. chopped walnuts

A.M. Snack (296 calories, 30g carbs)

• 1 small banana
• ¼ cup dry-roasted unsalted almonds

Lunch (430 calories, 30g carbs)

P.M. Snack (206 calories, 22g carbs)

Dinner (400 calories, 44g carbs)

Make it 1,500 calories: Omit A.M. snack.

Week 4

Day 22

Daily Totals: 1,793 calories, 86g fat, 12g saturated fat, 107g protein, 165g carbohydrate, 37g fiber, 1,268mg sodium, 4,007mg potassium

Breakfast (407 calories, 35g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 serving Maple Granola 
• 2 Tbsp. chopped walnuts

A.M. Snack (170 calories, 14g carbs)

Lunch (416 calories, 45g carbs)

P.M. Snack (193 calories, 28g carbs)

Dinner (607 calories, 43g carbs)

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 23

Daily Totals: 1,795 calories, 72g fat, 13g saturated fat, 100g protein, 202g carbohydrate, 38g fiber, 1,451mg sodium, 4,595mg potassium

Breakfast (316 calories, 35g carbs)

A.M. Snack (296 calories, 30g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 small banana

Lunch (345 calories, 47g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (470 calories, 49g carbs)

• Serve with: 1 cup cooked quinoa

Evening Snack (153 calories, 28g carbs)

• 1 cup nonfat plain kefir
• ¾ cup blueberries

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and 1 medium apple to the P.M. snack.

Day 24

Daily Totals: 1,791 calories, 87g fat, 13g saturated fat, 104g protein, 164g carbohydrate, 39g fiber, 1,311mg sodium, 3,862mg potassium

Breakfast (407 calories, 35g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 serving Maple Granola 
• 2 Tbsp. chopped walnuts

A.M. Snack (296 calories, 30g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 small banana

Lunch (345 calories, 47g carbs)

P.M. Snack (215 calories, 12g carbs)

Dinner (529 calories, 40g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 25

Daily Totals: 1,821 calories, 84g fat, 14g saturated fat, 115g protein, 176g carbohydrate, 41g fiber, 1,492mg sodium, 3,773mg potassium

Breakfast (407 calories, 38g carbs)

A.M. Snack (301 calories, 30g carbs)

Lunch (345 calories, 47g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (392 calories, 35g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 medium apple to the evening snack.

Day 26

Daily Totals: 1,786 calories, 82g fat, 12g saturated fat, 109g protein, 170g carbohydrate, 36g fiber, 1,295mg sodium, 3,729mg potassium

Breakfast (407 calories, 35g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 serving Maple Granola 
• 2 Tbsp. chopped walnuts

A.M. Snack (193 calories, 28g carbs)

Lunch (345 calories, 47g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (465 calories, 39g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Make it 1,500 calories: Change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack.

Make it 2,000 calories: Increase to 5 Tbsp. chopped walnuts at breakfast and add 1 medium orange to the evening snack.

Day 27

Daily Totals: 1,782 calories, 91g fat, 14g saturated fat, 105g protein, 170g carbohydrate, 51g fiber, 1,427mg sodium, 4,146mg potassium

Breakfast (407 calories, 38g carbs)

A.M. Snack (259 calories, 26g carbs)

Lunch (418 calories, 36g carbs)

• Serve with: 1 medium orange

P.M. Snack (176 calories, 9g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (523 calories, 60g carbs)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, increase to 2 Tbsp. chopped walnuts at the A.M. snack and 1 medium apple to the P.M. snack.

Day 28

Daily Totals: 1,792 calories, 82g fat, 10g saturated fat, 117g protein, 172g carbohydrate, 35g fiber, 1,026mg sodium, 4,243mg potassium

Breakfast (407 calories, 35g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 serving Maple Granola 
• 2 Tbsp. chopped walnuts

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (418 calories, 36g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (412 calories, 45g carbs)

• Serve with: ¾ cup brown rice

Evening Snack (180 calories, 35g carbs)

• 1 small banana
• 1 cup nonfat plain kefir

Make it 1,500 calories: Omit A.M. snack and the orange at lunch.

Week 5

Day 29

Daily Totals: 1,816 calories, 77g fat, 12g saturated fat, 114g protein, 191g carbohydrate, 54g fiber, 1,456mg sodium, 4,326mg potassium

Breakfast (407 calories, 38g carbs)

A.M. Snack (259 calories, 26g carbs)

Lunch (430 calories, 48g carbs)

P.M. Snack (163 calories, 23g carbs)

Dinner (557 calories, 57g carbs)

Make it 1,500 calories: Substitute ½ cup blueberries for the pear at breakfast and omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 30

Daily Totals: 1,801 calories, 93g fat, 14g saturated fat, 100g protein, 162g carbohydrate, 39g fiber, 1,136mg sodium, 3,567mg potassium

Breakfast (411 calories, 36g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ⅔ cup cantaloupe, cubed 
• 1 serving Maple Granola 
• 2 Tbsp. chopped walnuts

A.M. Snack (185 calories, 29g carbs)

• 1 small banana
• 1 Tbsp. natural peanut butter

Lunch (430 calories, 48g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (605 calories, 35g carbs)

Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast, omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Health Benefits of the DASH Diet

The DASH diet was originally created to help manage blood pressure, though its positive health impacts are now widespread. It’s similar to the popular Mediterranean diet, with both eating patterns emphasizing a high intake of plant-based foods and healthy fats, but the DASH diet is more specific about limiting sodium and saturated fat for better heart health. Research links the DASH diet to a lower risk of high blood pressure, heart disease and stroke. It may also prevent and improve type 2 diabetes, promote better cholesterol and reduce the risk of developing kidney stones., 

While following the DASH diet in itself can help improve insulin resistance and promote better blood sugar, we also created this meal plan with specific diabetes-friendly, heart-healthy parameters in mind. We opted for about 40% of calories from carbs, which is considered a moderately-low carb level, and spread the carbohydrates throughout the days meals and snacks to promote more stable blood sugar levels. As recommended by the DASH diet, we prioritized fiber-rich carbs, like whole-grains, fruits and vegetables. Fiber is a type of indigestible carbohydrate with many health benefits, including better heart health and improved diabetes. To promote a healthy heart, we capped saturated fat at 14 grams per day and sodium at 1,500mg per day, as recommended by the American Heart Association. We also included at least 3,500mg of potassium per day, which is an electrolyte that can help improve blood pressure and counteract the effects of sodium. If you’re managing diabetes and high blood pressure, or are looking to reduce your risk, consider incorporating the principles of the DASH diet for better health.