1200-Calorie DASH Diet Menu | Tasty Health Boost

1200 Calorie Dash Diet Menu – Overview

How often do you find a diet plan that can help you with your hypertension issues? Not much, we reckon. Check out this 1200 Calorie Dash Diet Menu that works for the same cause.

Most diet plans focus on achieving your weight loss or general fitness goals in minimal time.

While these diet plans may or may not help you with your purpose, they don’t prove very beneficial in helping you with various health issues like hypertension.

This is where a DASH (Dietary Approaches to Stop Hypertension) diet always comes as a winner.

While being voted as the ‘Best diet overall’ for the past 8 years by US News and World Report, this diet plan can help you with your weight loss goals.

What is a DASH diet?

The DASH diet is all about consuming fresh fruits & vegetables, whole grains, and low-fat dairy foods while cutting all the processed and unhealthy food from your diet.

What is a 1200 calorie dash diet menu?

The rules are simple: limiting your daily calorie intake to 1200 calories while following the DASH diet menu. The diet plan is as easy as possible, and you must stay disciplined in your food choices.

Guidelines to follow during the 1200 calorie dash diet menu

  • Opt for whole foods while cutting on processed food items
  • Minimize your daily sodium intake\
  • Consume loads of fresh fruits and vegetables
  • Replace whole grains with refined grains in your diet
  • Go for lean protein options instead of red meat or beef
  • Consume only low fat dairy
  • Bring in lots of seeds, nuts, and legumes into your platter
  • Opt for healthy fats and oils
  • Minimize sweets and added sugars in your daily meals

Sample weekly 1200 calorie dash diet menu

Day 1.

Breakfast- 1 serving of Egg toast with salsa and one medium banana

Snack- 1 medium-sized pear

Lunch- 1 serving of vegetable hummus sandwich

Snack –3/4 cup of blackberries

Dinner- 1 serving of lemon-herb salmon topped with caponata and Ferro

Total calorie count for the day – 1208

Day 2.

Breakfast- 1 serving of Peanut-Butter Cinnamon Toast

Snack – 1 cup of raspberries

Lunch- 2 servings of salmon pita sandwich with grapes(1 cup)

Snack- 1 medium pear topped with cinnamon

Dinner- 1 serving of Mediterranean Chicken with Orzo Salad and 1 clementine

Total calories for the day-1203

Day 3.

Breakfast- 2 servings of Fig and honey yogurt topped with chia seeds

Snack-Grapes(1/2 cup)

Lunch- 2 servings of white beans and avocado salad

Snack- 1 clementine

Dinner- 1 serving of Curried Cauliflower Steaks with Red Rice and tzatziki and 1 serving of choco-nut butter bites

Total calories for the day-1191

Day 4.

Breakfast- 1 serving of yogurt with nuts and raspberries

Snack- 1 medium-sized apple

Lunch- 1 serving of white beans and avocado toast with mixed greens(1 1/2 cups) and cucumber slices(1/2 cups)

Snack- 1 medium-sized plum

Dinner- 1 serving of Stuffed Sweet Potato with Hummus Dressing

Total calories for the day-1198

Day 5.

Breakfast- 2 servings of Fig and honey yogurt topped with chia seeds

Snack –Raspberries(1 cup)

Lunch- 1 serving of turkey and pear pita melt

Snack- 1 medium-sized plum with 4 walnuts

Dinner- 1 serving of Lemon-Garlic Shrimp over Orzo with Zucchini with 1 clementine

Total calories for the day -1211

Day 6.

1200 Calorie Dash Diet Menu

1200 Calorie Dash Diet Menu – Peanut-Butter cinnamon toast

Breakfast- 1 serving of Peanut-Butter Cinnamon Toast

Snack- Clemntnine (2 nos)

Lunch- 1 serving of green salad with pita bread and hummus with 1 medium-sized plum

Snack- Grapes(1 cup)

Dinner- 2 servings of chicken chili with sweet potato topped with diced avocado and nonfat Greek yogurt

Total calories for the day-1203 calories

Day 7.

Breakfast – 1 serving of egg toast with salsa and 1 medium-sized banana

Snack – 1 serving of whole wheat pita bread with hummus

Lunch – 2 servings of chicken chili with sweet potato

Snack – Raspberries(1/2 cup)

Dinner – 2 servings of Creamy Fettuccine with Brussels Sprouts and mushrooms and dark chocolate (1/2 oz)

Total calories for the day-1199

Summing it up

The 1200 calorie DASH diet menu isn’t just limited to people with hypertension issues and it can also help people who are looking to lose some good weight while bringing a balanced meal on their platter.

Still, consult your physician before starting this diet plan and drink as much water as you can between meals.

1200 Calorie Dash Diet Menu in PDF

DayBreakfastSnackLunchSnackDinner
11 serving of Egg toast with salsa and one medium banana1 medium-sized pear1 serving of vegetable hummus sandwich3/4 cup of blackberries1 serving of lemon-herb salmon topped with caponata and Ferro
21 serving of Peanut-Butter Cinnamon Toast1 cup of raspberries2 servings of salmon pita sandwich with grapes(1 cup)1 medium pear topped with cinnamon1 serving of Mediterranean Chicken with Orzo Salad and 1 clementine
32 servings of Fig and honey yogurt topped with chia seedsGrapes(1/2 cup)2 servings of white beans and avocado salad1 clementine1 serving of Curried Cauliflower Steaks with Red Rice and tzatziki and 1 serving of choco-nut butter bites
41 serving of yogurt with nuts and raspberries1 medium-sized apple1 serving of white beans and avocado toast with mixed greens(1 1/2 cups) and cucumber slices(1/2 cups)1 medium-sized plum1 serving of Stuffed Sweet Potato with Hummus Dressing
52 servings of Fig and honey yogurt topped with chia seedsRaspberries(1 cup)1 serving of turkey and pear pita melt1 medium-sized plum with 4 walnuts1 serving of Lemon-Garlic Shrimp over Orzo with Zucchini with 1 clementine
61 serving of Peanut-Butter Cinnamon ToastClemntnine (2 nos)1 serving of green salad with pita bread and hummus with 1 medium-sized plumGrapes(1 cup)2 servings of chicken chili with sweet potato topped with diced avocado and nonfat Greek yogurt
71 serving of egg toast with salsa and 1 medium-sized banana1 serving of whole wheat pita bread with hummus2 servings of chicken chili with sweet potatoRaspberries(1/2 cup)2 servings of Creamy Fettuccine with Brussels Sprouts and mushrooms and dark chocolate (1/2 oz)

See Also

1200 calorie diet for women

Dash Diet for Beginners

1200 Calorie Keto Meal Plan

Simple 1200 Calorie Diet Plan