1500 Calorie Dash Diet Menu – Overview
Not many people know, but a 1500 calorie Dash diet menu can help you combat your hypertension issues.
If we go by the recent reports released by the Centers for Disease Control, 1 in every 3 American adults deals with high blood pressure issues.
As Hypertension doesn’t come with any visible symptoms, many of these adults aren’t even aware of this medical situation.
The good news is that the same situation can be improved by practicing a 1500 calorie Dash diet menu that carries all the essential nutrients.
What is a 1500 calorie Dash diet menu?
This 1500 calorie Dash diet menu is based on the American heart association’s recommendations in regards to a healthy and balanced diet.
Furthermore, you need to restrict your daily calorie intake to 1500 calories while consuming lean protein, fiber-rich fruits and veggies, low-fat dairy, whole grains, and healthy fats.
Besides that, you will find many high-on potassium food items like white beans, sweet potatoes, and cantaloupe. On the other side, the daily salt intake has been kept at a minimum level.
Guidelines to follow while practicing a 1500 calorie Dash diet menu
- The focus needs to be towards following a healthy and balanced meal daily
- Stay away from all the processed, packaged, and refined food options
- Speak to your doctor or physician before jumpstarting with the diet plan menu
- Increase your water intake while avoiding other sugary beverages like cola, soda, and packaged juices
- Try to opt for a daily exercising routine to keep your blood circulation and pressure stabilized
- Avoid smoking and alcohol consumption while following this diet plan
Weekly sample 1500 calorie Dash diet menu
Day 1.
1500 calorie Dash diet menu – Oatmeal
Breakfast- 1 serving of oatmeal with ¼ cup raisins and chopped walnuts
Snack- 1 cup of non-fat Greek yogurt with 1 cup of raspberries
Lunch- 1 serving of creamy tomato soup with an easy grilled cheese sandwich
Snack- 1 banana with 1 tbsp of peanut butter
Dinner- 1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice
Total calories for the day-1489
Day 2.
1500 calorie Dash diet menu – Spinach avocado smoothie
Breakfast- 1 serving of spinach avocado smoothie with 1 orange
Snack- 1 cup of blueberries with ½ cup non-fat greek yogurt
Lunch- 1 serving of Zucchini noodles with turkey bolognese
Snack- 1 cup of cantaloupe
Dinner- 1 serving of easy pea & spinach carbonara
Total calories for the day-1479
Day 3.
1500 calorie Dash diet menu – Turkey bolognese
Breakfast- 1 serving of spinach avocado smoothie
Snack- 1 cup of cantaloupe
Lunch- 1 serving of skillet lemon chicken & potatoes with kale
Snack- 1 banana with 1 tbsp of peanut butter
Dinner- 1 serving of Zucchini noodles with turkey bolognese
Total calories for the day-1477
Day 4.
1500 calorie Dash diet menu – Peanut butter
Breakfast- 1 serving of spinach avocado smoothie
Snack- 1 serving of yogurt with 1 cup of raspberries
Lunch- 1 serving of Zucchini noodles with turkey bolognese
Snack- 1 banana with 1 tbsp of peanut butter
Dinner- 1 serving of southwestern salmon cob salad with 3 cups of air-popped popcorns
Total calories for the day-1489
Day 5.
1500 calorie Dash diet menu – Blueberries yogurt
Breakfast- 1 serving of avocado and cottage cheese toast
Snack- 1 cup of blueberries with non-fat greek yogurt
Lunch- 1 serving of Tuna stuffed pepper with 2 sliced bell peppers
Snack- ½ cup of cantaloupe
Dinner- 1 serving of bean and barley soup
Total calories for the day-1492
Day 6.
1500 calorie Dash diet menu – Almonds
Breakfast- 1 serving of oatmeal with ¼ cup raisins and chopped walnuts
Snack- 1 serving of chia cottage cheese with blueberries
Lunch- 1 serving of quick and creamy tomato soup with an easy grilled cheese sandwich
Snack- Almonds ( 1 oz)
Dinner- 1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens
Total calories for the day-1497
Day 7.
1500 calorie Dash diet menu – Bran cereal
Breakfast- 1 serving of bran cereal( cooked in non-fat milk) with 1 cup of blueberries
Snack- 1 Orange
Lunch- 1 serving of cottage cheese slices with dill tuna and 1 banana
Snack- 1 cup of raspberries with 1 cup of non-fat Greek yogurt
Dinner- 2 servings of toaster oven tostada
Total calories for the day-1495
Summing it up
The 1500 calorie Dash diet menu is simply the right way forward to tackle down your hypertension issues.
Combine it with a regular exercising routine, and you can witness some visible positive impacts on your health within no time.
Printable (PDF) 1500 calorie Dash diet menu
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of oatmeal with ¼ cup raisins and chopped walnuts | 1 serving of spinach avocado smoothie with 1 orange | 1 serving of spinach avocado smoothie | 1 serving of spinach avocado smoothie | 1 serving of avocado and cottage cheese toast | 1 serving of oatmeal with ¼ cup raisins and chopped walnuts | 1 serving of bran cereal( cooked in non-fat milk) with 1 cup of blueberries |
| Snacks | 1 cup of non-fat Greek yogurt with 1 cup of raspberries | 1 cup of blueberries with ½ cup non-fat greek yogurt | 1 cup of cantaloupe | 1 serving of yogurt with 1 cup of raspberries | 1 cup of blueberries with non-fat greek yogurt | 1 serving of chia cottage cheese with blueberries | 1 Orange |
| Lunch | 1 cup of non-fat Greek yogurt with 1 cup of raspberries | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of skillet lemon chicken & potatoes with kale | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of Tuna stuffed pepper with 2 sliced bell peppers | 1 serving of quick and creamy tomato soup with an easy grilled cheese sandwich | 1 serving of cottage cheese slices with dill tuna and 1 banana |
| Snacks | 1 banana with 1 tbsp of peanut butter | 1 cup of cantaloupe | 1 banana with 1 tbsp of peanut butter | 1 banana with 1 tbsp of peanut butter | ½ cup of cantaloupe | Almonds ( 1 oz) | 1 cup of raspberries with 1 cup of non-fat Greek yogurt |
| Dinner | 1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice | 1 serving of easy pea & spinach carbonara | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of southwestern salmon cob salad with 3 cups of air-popped popcorns | 1 serving of bean and barley soup | 1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens | 2 servings of toaster oven tostada |
| Total Calories for the day | 1489 | 1479 | 1477 | 1489 | 1492 | 1497 | 1495 |
