1400 Calorie DASH Diet – Overview
While people with hypertension issues initially considered this diet plan, it has eventually found its way into the platter of most fitness enthusiasts worldwide.
Especially in a country like the United States, where millions die due to various heart-related issues every year, this diet works as a blessing.
What is a DASH diet 1400 calories meal plan?
You must binge upon food options like fresh fruits & veggies, whole grains, low-fat dairy, lean meats, and poultry while restricting your daily calorie intake to 1400 calories.
Conversely, you must also cut down on all the packaged and processed food options that are higher in calories.
Food items like red meat are also prohibited, given its ill effects on heart health.
You also need to reduce your daily salt intake, as sodium plays a key role in triggering our blood pressure.
That said, let’s have a look at certain guidelines that you need to follow during the DASH diet 1400 calories. Following these can help you and your body get the best from your daily meals.
Guidelines to follow during the DASH diet 1400 calorie meal plan
- Try to go with 6 to 8 servings of grains daily
- Keep the servings for meat, poultry, or fish to 6 or below 6.
- Opt for 4-5 servings of fresh fruits and vegetables daily
- Drink as much water as you can but still keep it at least 3 liters a day
- 2-3 servings of low fat or healthy-fat dairy and non-dairy food items are recommended
Weekly sample planner for DASH diet 1400 calories meal
Day 1.
Breakfast- 1 serving of oatmeal with non-fat milk
Snack- 1 serving of whole wheat crackers with 1 tbsp of peanut butter
Lunch- 2 servings of grilled turkey breast with baked whole wheat pita bread topped with sliced tomatoes and romaine lettuce
Snack- 1 cup of non-fat vanilla yogurt with strawberries
Dinner- 1 serving of large bagel with 1 cup of sliced pepper and onions and 1 baked banana
Total calories for the day-1396
Day 2.
DASH diet 1400 calories – Blueberry muffin
Breakfast- 1 serving of low-fat blueberry muffin with 1 cup of non-fat milk
Snack- 1 small granola bar with 1 banana
Lunch- 2 servings of grilled skinless chicken breast with 1 cup of roasted cauliflower and ½ cup brown rice
Snack- 1 cup of non-fat yogurt with strawberries
Dinner- 1 serving of stir-fried veggies with ½ cup of brown rice
Total calories for the day-1379
Day 3.
Breakfast- 1 serving of wheat squares cereal with 1 cup of non-fat milk and blueberries
Snack- 2 celery stalks with hummus
Lunch- 1 serving of poached salmon with a mixed green salad
Snack- Pretzels (1 oz) with ½ cup of cottage cheese
Dinner- 1 serving of beef and veggie stir-fry with 1 cup of brown rice and strawberries
Total calories for the day-1407
Day 4.
Breakfast- 1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk.
Snack- 1 cup of strawberries
Lunch- 1 serving of baked COD with roasted asparagus
Snack- 1 serving of apple with almond butter
Dinner- 2 servings of chicken Ceaser wrap with ½ cup of grapes and non-fat Greek yogurt
Total calories for the day-1411
Day 5.
Breakfast-1 cup strawberries with 1 cup of non-fat skim milk
Snack- ½ cup of raspberries
Lunch- 1 serving of whole wheat pasta with 4 oz of grilled ground turkey breast with shredded cheese
Snack- 1 slice of whole-wheat toast with 1 tbsp peanut butter
Dinner- 1 serving of beef and veggie stir-fry with 1 cup of brown rice and strawberries
Total calories for the day-1394
Day 6.
Popcorn
Breakfast- 1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk
Snack- 3 cups of air-popped popcorn with orange-flavored sparkling water
Lunch-2 servings of black ban burrito
Snack- ½ cup of mini pretzels with 2 tbsp of hummus
Dinner- 1 serving of whole-wheat toast with roasted beef topped with sliced tomatoes and romaine lettuce
Total calories for the day-1397
Day 7.
DASH diet 1400 calories – Banana
Breakfast- 1 cup strawberries with 1 cup of non-fat skim milk
Snack- 1 small granola bar with 1 banana
Lunch- 1 serving of poached salmon with a mixed green salad
Snack- 1 serving of apple with almond butter
Dinner- 2 servings of chicken Ceaser wrap with ½ cup of grapes and non-fat Greek yogurt
Total calories for the day-1415
Summing it up
There is a lot more attention and focus that needs to be put into this DASH diet 1400 calories meal plan and you have to consult your doctor in the same regard.
Also, exercise regularly to keep your cardiovascular functionality in check.
Printable (PDF) DASH diet 1400 calories meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of oatmeal with non-fat milk | 1 serving of low-fat blueberry muffin with 1 cup of non-fat milk | 1 serving of wheat squares cereal with 1 cup of non-fat milk and blueberries | 1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk | 1 cup strawberries with 1 cup of non-fat skim milk | 1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk | 1 cup strawberries with 1 cup of non-fat skim milk |
| Snack | 1 serving of whole wheat crackers with 1 tbsp of peanut butter | 1 small granola bar with 1 banana | 2 celery stalks with hummus | 1 cup strawberries | ½ cup of raspberries | 3 cups of air-popped popcorn with orange-flavored sparkling water | 1 small granola bar with 1 banana |
| Lunch | 2 servings of grilled turkey breast with baked whole wheat pita bread topped with sliced tomatoes and romaine lettuce | 2 servings of grilled skinless chicken breast with 1 cup of roasted cauliflower and ½ cup brown rice | 1 serving of poached salmon with a mixed green salad | 1 serving of baked COD with roasted asparagus | 1 serving of whole wheat pasta with 4 oz of grilled ground turkey breast with shredded cheese | 2 servings of black ban burrito | 1 serving of poached salmon with a mixed green salad |
| Snack | 1 cup of non-fat vanilla yogurt with strawberries | 1 cup of non-fat yogurt with strawberries | Pretzels (1 oz) with ½ cup of cottage cheese | 1 serving of apple with almond butter | 1 slice of whole-wheat toast with 1 tbsp peanut butter | ½ cup of mini pretzels with 2 tbsp of hummus | 1 serving of apple with almond butter |
| Dinner | 1 serving of large bagel with 1 cup of sliced pepper and onions and 1 baked banana | 1 serving of stir-fried veggies with ½ cup of brown rice | 1 serving of beef and veggie stir-fry with 1 cup of brown rice and strawberries | 2 servings of chicken Ceaser wrap with ½ cup of grapes and non-fat greek yogurt | 1 serving of beef and veggie stir-fry with 1 cup of brown rice and strawberries | 1 serving of whole-wheat toast with roasted beef topped with sliced tomatoes and romaine lettuce | 2 servings of chicken Ceaser wrap with ½ cup of grapes and non-fat greek yogurt |
| Total calories for the day | 1396 | 1379 | 1407 | 1411 | 1394 | 1397 | 1415 |
See Also
Dash diet vegetarian diet plan