1500 Calorie Dash Diet Menu

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 within 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

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

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 - cantaloupe

1500 calorie Dash diet menu – cantaloupe

 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 - Zucchini noodles

1500 calorie Dash diet menu – Zucchini noodles

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 - avocado and cottage cheese toast

1500 calorie Dash diet menu – avocado and cottage cheese toast

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 - chia cottage cheese

1500 calorie Dash diet menu – chia cottage cheese

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 - toaster oven tostada

1500 calorie Dash diet menu – toaster oven tostada

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 some regular exercising routine, and you can witness some visible positive impacts on your health within no time.

Printable (PDF) 1500 calorie Dash diet menu

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of oatmeal with ¼ cup raisins and chopped walnuts1 serving of spinach avocado smoothie with 1 orange1 serving of spinach avocado smoothie1 serving of spinach avocado smoothie1 serving of avocado and cottage cheese toast1 serving of oatmeal with ¼ cup raisins and chopped walnuts1 serving of bran cereal( cooked in non-fat milk) with 1 cup of blueberries
Snacks1 cup of non-fat Greek yogurt with 1 cup of raspberries1 cup of blueberries with ½ cup non-fat greek yogurt1 cup of cantaloupe1 serving of yogurt with 1 cup of raspberries1 cup of blueberries with non-fat greek yogurt1 serving of chia cottage cheese with blueberries1 Orange
Lunch1 cup of non-fat Greek yogurt with 1 cup of raspberries1 serving of Zucchini noodles with turkey bolognese1 serving of skillet lemon chicken & potatoes with kale1 serving of Zucchini noodles with turkey bolognese1 serving of Tuna stuffed pepper with 2 sliced bell peppers1 serving of quick and creamy tomato soup with an easy grilled cheese sandwich1 serving of cottage cheese slices with dill tuna and 1 banana
Snacks1 banana with 1 tbsp of peanut butter1 cup of cantaloupe1 banana with 1 tbsp of peanut butter1 banana with 1 tbsp of peanut butter½ cup of cantaloupeAlmonds ( 1 oz)1 cup of raspberries with 1 cup of non-fat Greek yogurt
Dinner1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice1 serving of easy pea & spinach carbonara1 serving of Zucchini noodles with turkey bolognese1 serving of southwestern salmon cob salad with 3 cups of air-popped popcorns1 serving of bean and barley soup1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens2 servings of toaster oven tostada
Total Calories for the day1489147914771489149214971495

Dash Diet Phase 1

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