Dash Diet Meal Plan 2000 Calories

If Hypertension has created some never-ending troubles in your life, the Dash diet meal plan of 2000 calories is surely the perfect way out.

In a world where the Internet is flooded with hundreds of fad diets, claiming them as best of the lot, Dash diet stands as the topmost diet according to the US department of health and human services.

It is different from all those diet plans that aren’t sustainable and further brings random side effects to your body. Moreover, while putting in the required determination and effort, you can further shed some good weight from your body.

What is a Dash diet meal plan for 2000 calories?

The diet is undoubtedly the most balanced diet on this planet. It doesn’t require you to focus on the reduction or increment of one particular macro or micronutrient. Instead, it asks you to practice a balanced diet rich in all the high-quality proteins, healthy carbs, fibers, and healthy fats.

Moreover, you have to reduce salt and table sugar intake along with every other processed food, junk food, or refined food item. Now, while you do that, make sure you are keeping the daily calorie intake within the 2000 calories mark.

Additionally, read through the guidelines and instructions below regarding the printable Dash diet meal plan 2000 calories.

General guidelines for Dash diet meal plan 2000 calories

  • Focus on bringing a balanced meal on your platter while bringing all the fresh fruits, veggies, lean meats, nuts, and seeds
  • Eliminate every processed or packaged food option as it brings those harmful preservatives and empty calories to your gut
  • Excess sugar and salt intake is completely prohibited during this diet plan
  • Your daily water intake plays a key role in this meal plan so you must drink at least 7-8 glasses per day
  • Speak to your doctor or physician before jumping on to this diet plan

 

Weekly planner for Dash diet meal plan 2000 calories

Day 1.

Dash diet meal plan 2000 calories - whole-wheat toast

Dash diet meal plan 2000 calories – whole-wheat toast

Breakfast- 2 serving of poached eggs with one slice of whole-wheat toast

Snack- 1 serving of low-fat cottage cheese with 1 medium-sized apple

Lunch- 1 serving of smoked salmon with olive oil and parmesan dressing

Snack- 1 serving of Greek yogurt with 1 banana

Dinner- 1 serving of grilled chicken with pepper cheese and mixed greens

Total calories for the day-1989

 

Day 2.

Dash diet meal plan 2000 calories - almond butter

Dash diet meal plan 2000 calories – almond butter

Breakfast- 1 serving of scrambled eggs with spinach and tomatoes and 1 cup of skimmed milk with strawberries

Snack- 1 serving of Apple with almond butter

Lunch- 2 servings of grilled trimmed sirloin with brown rice and sweet potato

Snack- 2 servings of non-fat yogurt with fresh blackberries

Dinner- 2 servings of lemon chicken with 1 large size pita bread and green veggies

Total calories for the day-2007

 

Day 3.

Dash diet meal plan 2000 calories - Mango smoothie

Dash diet meal plan 2000 calories – Mango smoothie

 Breakfast- 2 slices of whole wheat bread toast with 4 hard-boiled eggs

Snack- 1 serving if Walnuts with Mango smoothie( 1 cup)

Lunch- 2 slices of whole wheat bread with ½ cup tuna,1 cup roasted Brussel spouts, ½ cup raspberries, and sweet potato

Snack- 1 serving of peanut butter with banana

Dinner- 2 servings of mixed greens vegetable salad with grilled chicken breast and baked kale crisps

Total calories for the day-1995

 

Day 4.

Dash diet meal plan 2000 calories - roasted shrimps

Dash diet meal plan 2000 calories – roasted shrimps

Breakfast- 1 serving of Denver omelet with 2 whole-wheat toast, spinach, and sundried tomatoes

Snack- 1 cup of non-fat fruit yogurt with 2 bananas

Lunch- 2 serving of roasted shrimps with whole wheat pasta and mixed greens

Snack- 2 cups baby carrots with hummus

Dinner- 2 servings of grilled salmon(6 oz) with 1 large pita bread and olive oil dressing

Total calories for the day-2004

 

Day 5.

Dash diet meal plan 2000 calories - Granola

Dash diet meal plan 2000 calories – Granola

Breakfast- 1 serving of scrambled eggs with tomato and onion flakes and 1 cup of skimmed milk

Snack- 1 serving of Granola with non-fat greek yogurt

Lunch- 1 serving of black bean burrito with peppered cheese slices

Snack- 1 cup of whey protein shake with almonds ( 2 oz)

Dinner- 2 cups boiled spinach,2 cups of mixed vegetable salad, grilled chicken breast(4oz) with 2 oz of roasted walnuts

Total calories for the day-1994

 

Day 6.

Dash diet meal plan 2000 calories - grilled chicken tacos

Dash diet meal plan 2000 calories – grilled chicken tacos

Breakfast- 1 serving of 4 hard-boiled eggs with 2 strips of bacon

Snack- 1 cup of tuna avocado salad

Lunch- 2 slices of whole wheat bread with roasted tuna and baked sweet potatoes

Snack- 2 bananas with 1tbsp peanut butter

Dinner- 2 servings of grilled chicken tacos with 1 serving of mixed greens and peppered cheese

Total calories for the day-2009

 

Day 7.

Dash diet meal plan 2000 calories - smoked salmon

Dash diet meal plan 2000 calories – smoked salmon

Breakfast- 1 cup of protein avocado smoothie with 2 servings of almonds

Snack- 1 small granola bar with 2 cups of strawberries

Lunch- 2 servings of smoked salmon with herb sauce and mixed green salad 

Snack- ½ cup non-fat yogurt with 2 apples

Dinner- 2 servings of plain tuna salad with kale crisps

Total calories for the day-2001

Bottom-line for Dash diet meal plan 2000 calories

This diet cannot be deemed as a mere healthy meal plan and focuses more on a healthier routine and lifestyle instead. Still, you must consult with the doctor before starting ahead. Do remember that the results may vary according to your age, health condition, and weight.

Printable (PDF) Dash diet meal plan 2000 calories

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 2 serving of poached eggs with one slice of whole-wheat toast 1 serving of scrambled eggs with spinach and tomatoes and 1 cup of skimmed milk with strawberries 2 slices of whole wheat bread toast with 4 hard-boiled eggs 1 serving of Denver omelet with 2 whole-wheat toast, spinach, and sundried tomatoes 1 serving of scrambled eggs with tomato and onion flakes and 1 cup of skimmed milk 1 serving of 4 hard-boiled eggs with 2 strips of bacon 1 cup of protein avocado smoothie with 2 servings of almonds
Snack 1 serving of low-fat cottage cheese with 1 medium-sized apple 1 serving of Apple with almond butter 1 serving if Walnuts with Mango smoothie( 1 cup) 1 cup of non-fat fruit yogurt with 2 bananas 1 serving of Granola with non-fat greek yogurt 1 cup of tuna avocado salad 1 small granola bar with 2 cups of strawberries
Lunch 1 serving of smoked salmon with olive oil and parmesan dressing 2 servings of grilled trimmed sirloin with brown rice and sweet potato 2 slices of whole wheat bread with ½ cup tuna,1 cup roasted Brussel spouts, ½ cup raspberries, and sweet potato 2 serving of roasted shrimps with whole wheat pasta and mixed greens 1 serving of black bean burrito with peppered cheese slices 2 slices of whole wheat bread with roasted tuna and baked sweet potatoes 2 servings of smoked salmon with herb sauce and mixed green salad 
Snack 1 serving of Greek yogurt with 1 banana 2 servings of non-fat yogurt with fresh blackberries 1 serving of peanut butter with banana 2 cups baby carrots with hummus 1 cup of whey protein shake with almonds ( 2 oz) 2 bananas with 1tbsp peanut butter ½ cup non-fat yogurt with 2 apples
Dinner 1 serving of grilled chicken with pepper cheese and mixed greens 2 servings of lemon chicken with 1 large size pita bread and green veggies 2 servings of mixed greens vegetable salad with grilled chicken breast and baked kale crisps 2 servings of grilled salmon(6 oz) with 1 large pita bread and olive oil dressing 2 cups boiled spinach,2 cups of mixed vegetable salad, grilled chicken breast(4oz) with 2 oz of roasted walnuts 2 servings of grilled chicken tacos with 1 serving of mixed greens and peppered cheese 2 servings of plain tuna salad with kale crisps
Total calories for the day 1989 2007 1995 2004 1994 2009 2001

2000 Calorie Shake

Dash Diet for Women