Meal Plans Dinner Plans 7-Day DASH Diet Dinner Plan The DASH diet has been shown to help people lower their blood pressure, lose weight and improve overall health. Here are seven dinner dishes to try this week to get started. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Updated on April 16, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines In This Article View All In This Article Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Since the 1990s, the DASH Diet (Dietary Approaches to Stop Hypertension) has offered a healthy and straightforward approach to eating. Initially created to help lower high blood pressure, research shows it also helps to lower the risk of adverse cardiac events, stroke, diabetes and obesity, according to a 2024 report in the National Library of Medicine's resource, StatPearls. The guidelines are simple: Load up on fruits and veggies, choose whole grains over refined, include calcium-rich, low-fat dairy items and eat modest amounts of lean meat and fish. With this 7-day dinner plan, we make it even easier to follow the DASH Diet with a week's worth of healthy and delicious dinners. Read More: How to Follow the DASH Diet Day 1 Chicken & Cucumber Pita Sandwiches with Yogurt Sauce Pictured recipe: Chicken & Cucumber Pita Sandwiches with Yogurt Sauce Cucumbers do double duty in this healthy chicken pita recipe—they're grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. These Mediterranean-style stuffed pitas make for a healthy dinner and are just as delicious for lunch the next day (wait to assemble the sandwich just before serving so the pita doesn't get soggy). Meal-Prep Tip: Cook up an extra 12 ounces of chicken to use in the Lemon-Tahini Couscous with Chicken & Vegetables recipe on Day 4. Day 2 Chhole (Chickpea Curry) Pictured recipe: Chhole (Chickpea Curry) Made with convenient canned beans, this quick and healthy recipe is an authentic chickpea curry that you can make in minutes. Seriously—it's ready in only 15 minutes. If you want to add in even more veggies, stir in some roasted cauliflower florets. Serve this warming curry over brown basmati rice or with warm naan bread to round out the meal. Day 3 Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Pictured recipe: Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Curly kale forms the base of this superfood veggie salad but you could use chard or spinach as alternatives. We add in a multitude of chopped veggies, like broccoli, cabbage and carrots, top it with rich salmon for protein and finish with a drizzle of creamy yogurt dressing to bring it all together. Day 4 Lemon-Tahini Couscous with Chicken & Vegetables Pictured recipe: Lemon-Tahini Couscous with Chicken & Vegetables When you want pasta in no time, couscous is your best friend! The tiny pasta balls cook up in minutes, and absorb all the water so you don't have to fuss with draining. Tossed with plenty of sautéed vegetables plus leftover chicken, it's a fast and tasty meal in a bowl that's perfect as an easy dinner recipe. Day 5 Big Beautiful Summer Salad Pictured recipe: Big Beautiful Summer Salad This gorgeous, healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance and an herb-filled buttermilk-avocado dressing makes this salad really special. Alter this salad however you wish, depending on what's fresh at the grocery store and in season. Serve with a chunk of whole-wheat baguette drizzled with olive oil for an easy weeknight dinner. Day 6 Noodle-Less Lasagna Pictured recipe: Noodle-Less Lasagna Slices of roasted eggplant and zucchini act as the noodles in this healthy veggie-packed lasagna recipe. Layered with classic lasagna fillings, like crushed tomatoes, ricotta and mozzarella cheeses and Italian herbs and spices, this delicious lasagna recipe makes for a healthy dinner you'll turn to time and time again. Day 7 Creamy Lemon Pasta with Shrimp Pictured recipe: Creamy Lemon Pasta with Shrimp In this healthy take on a creamy pasta recipe, whole-milk yogurt is used in place of cream to create a silky smooth sauce that will leave you craving for more. Lemon and fresh basil brighten up the whole-wheat pasta and complement the shrimp. The addition of peppery arugula greens and Parmesan cheese round everything out in this quick dinner recipe. Watch: How to Make 15-Minute Chickpea Curry Was this page helpful? Thanks for your feedback! Tell us why! Other Submit