Dash Diet Recipes Phase 1

7 Low-Sodium DASH Recipes for Phase 1 (With Sodium Per Serving)

These recipes fit the first two weeks of a DASH pattern: protein-forward, produce-heavy, and low on added sodium. Each one lists estimated sodium per serving so you can budget your day against either the 2,300 mg standard target or the 1,500 mg lower target for hypertension management.

A quick note: “Phase 1” in most DASH weight-loss books (like Marla Heller’s) skips fruit and whole grains for two weeks. NHLBI DASH doesn’t do that. These recipes work for either interpretation. Where fruit is included, swap it out if you’re doing the strict kick-start.

What’s on This Page

• How to think about sodium per serving
• Turkey burger (no bun option)
• Quinoa vegetable meatballs
• Southwestern scrambled eggs
• Mediterranean chicken kabobs
• Turkey Swiss lettuce roll-ups
• Baked salmon with bell peppers
• Sauteed Brussels sprouts with garlic
• A sample week using these recipes
• FAQ

How to Think About Sodium Per Serving

Standard DASH allows 2,300 mg sodium/day. The lower-sodium DASH allows 1,500 mg (Sacks 2001, DASH-Sodium trial). Divide those across a day: three meals and two snacks means roughly 460 mg per meal at the standard target or 300 mg per meal at the lower target.

Most of these recipes land under 400 mg. Two things blow the budget fast: cheese and cured meats. If a recipe calls for cheese or bacon, that’s where the sodium clusters.

1. Turkey Burger (No-Bun Option)

Estimated sodium per serving: ~320 mg (no bun); ~500 mg with a whole wheat bun.

Ingredients (1 serving): 5 oz lean ground turkey, 1 tbsp olive oil, 1 garlic clove, 1/4 tsp black pepper, pinch salt (or omit), 1/2 tomato, small red onion, 1 lettuce leaf.

Method: Grate garlic and a bit of onion into the turkey. Add pepper and a pinch of salt if using. Form 2 patties. Rest 20 minutes in the fridge. Sear in olive oil, 3-4 min per side. Serve on lettuce leaves (no bun) with tomato and onion, or on a small whole wheat bun.

Rough macros per serving: ~40 g protein, ~15 g fat, ~5 g carbs (no bun).

2. Quinoa Vegetable Meatballs

Estimated sodium per serving: ~180 mg (using low-sodium broth).

Ingredients (makes 2 servings): 1 cup quinoa, 2 cups low-sodium vegetable broth, 1 egg, 1 small potato (boiled and grated), 1 small zucchini, 1 small carrot, 2 scallions, 1/4 bunch parsley, 1/4 bunch dill, black pepper, coriander, 3 tbsp olive oil, mixed greens and pomegranate for serving.

Method: Cook rinsed quinoa in low-sodium broth 15-20 minutes until absorbed. Boil, drain, and grate carrot and zucchini. Combine with cooled quinoa, chopped herbs, spices, egg, and grated potato. Form small patties. Fry in olive oil, pressing gently, until browned on both sides. Serve over greens with pomegranate.

Rough macros per serving: ~15 g protein, ~20 g fat, ~55 g carbs.

3. Southwestern Scrambled Eggs

Estimated sodium per serving: ~280 mg (with 1/2 tsp added salt) or ~150 mg without added salt (uses spice-forward chili powder and cumin for flavor).

Ingredients (1 serving): 2 eggs, 1/4 cup diced bell pepper, 2 tbsp diced onion, 1/4 tsp cumin, 1/4 tsp chili powder, 1 tsp olive oil, small handful chopped cilantro, 1/4 avocado sliced.

Method: Saute onion and pepper in olive oil until soft. Add cumin and chili powder. Beat eggs and pour in. Scramble to soft curd. Top with cilantro and avocado.

Rough macros per serving: ~15 g protein, ~20 g fat, ~8 g carbs.

For more on this topic, check out our guide on dash diet plan.

4. Mediterranean Chicken Kabobs

Estimated sodium per serving: ~220 mg (marinade uses lemon and herbs, not soy or bottled sauces).

Ingredients (1 serving): 5 oz chicken breast cubed, 1/2 red bell pepper, 1/2 zucchini, 1/4 red onion, 1 tbsp olive oil, juice of 1/2 lemon, 1 garlic clove minced, 1 tsp dried oregano, black pepper.

Method: Marinate chicken 30 min in olive oil, lemon, garlic, oregano, and pepper. Thread on skewers with vegetables. Grill or broil 4-5 minutes per side. Serve over mixed greens.

Rough macros per serving: ~35 g protein, ~15 g fat, ~10 g carbs.

5. Turkey Swiss Lettuce Roll-Ups

Estimated sodium per serving: ~450 mg (deli turkey and Swiss are the sodium drivers; use low-sodium deli turkey to drop to ~250 mg).

Ingredients (1 serving): 3 oz low-sodium deli turkey, 1 slice Swiss cheese, 4 large butter lettuce leaves, 1 tbsp mustard, 1/4 cucumber sliced thin, small handful sprouts.

Method: Lay lettuce flat. Add turkey, cheese, cucumber, and sprouts. Spread mustard. Roll tightly.

Rough macros per serving: ~25 g protein, ~10 g fat, ~5 g carbs.

6. Baked Salmon with Bell Peppers

Estimated sodium per serving: ~150 mg (no added salt; salmon and peppers are naturally low).

Ingredients (1 serving): 5 oz salmon fillet, 2 bell peppers sliced, 1 tbsp olive oil, juice of 1/2 lemon, 1 clove garlic minced, 1 tsp dill, black pepper.

Method: Heat oven to 400 F. Place salmon on parchment. Top with lemon, garlic, dill, and pepper. Arrange peppers around salmon. Drizzle olive oil. Bake 12-15 minutes until salmon flakes.

Rough macros per serving: ~35 g protein, ~20 g fat, ~10 g carbs.

7. Sauteed Brussels Sprouts with Garlic and Onion

Estimated sodium per serving: ~40 mg (no added salt; Brussels are naturally very low sodium).

Ingredients (2 servings): 1 lb Brussels sprouts halved, 1 medium onion sliced, 2 cloves garlic minced, 2 tbsp olive oil, 1/2 tsp black pepper, 1 tbsp lemon juice.

Method: Heat olive oil in a skillet. Add onion, cook until soft. Add Brussels cut-side down, cook 5 minutes until browned. Add garlic and cook 1 minute more. Squeeze lemon over the top.

Rough macros per serving: ~5 g protein, ~14 g fat, ~15 g carbs.

A Sample Week Using These Recipes

FAQ

Why no fruit or grains?

Some DASH weight-loss books (like Marla Heller’s) prescribe a 14-day low-carb kick-start that skips fruit and whole grains to blunt cravings. The NHLBI version of DASH includes both from day 1. These recipes work for either.

Can I use a salt substitute?

Potassium-based salt substitutes (like NoSalt or LoSalt) work for flavor but can be dangerous if you have kidney disease or take ACE inhibitors, ARBs, or potassium-sparing diuretics. Ask your doctor before using them regularly.

Are canned tomatoes or beans OK?

Look for “no salt added” versions. A regular can of black beans can have 400+ mg sodium per half cup. The no-salt-added version has under 100 mg. Same story for canned tomatoes and broth.

What do I do about restaurant meals?

Chain restaurant entrees frequently hit 1,500-2,500 mg sodium in a single dish. Grilled or baked protein with a side of steamed vegetables and no sauce is your safest order. Ask for dressings and sauces on the side.

Can I meal prep these?

Turkey burgers, chicken kabobs, salmon, and Brussels sprouts all reheat well. Cook a batch on Sunday, portion into containers, and reheat through the week. Scrambled eggs are better fresh.

What if I’m vegetarian?

Swap the turkey burger for a black bean burger (no-salt-added canned beans + oats + spices), the chicken kabobs for tofu or halloumi kabobs, and the salmon for lentil-tomato stew. The quinoa meatballs are already vegetarian.

How accurate are these sodium estimates?

They’re estimates from USDA FoodData Central and typical brand data. Actual sodium varies 30-50% depending on brand for cheese, deli meat, canned goods, and condiments. If you’re on a strict 1,500 mg target, read the actual label of everything you use.

Related Reading

• What DASH Phase 1 actually means
• DASH grocery list
• Low-sodium DASH plan
• Full DASH diet plan