DASH Diet 1400 Calories

After topping the US News and world report diet chart rankings for 8 consecutive years, this DASH diet 1400 calories is here to help you with your weight goals, without putting any negative impact on your health.

While this diet plan was earlier been considered by people with hypertension issues mostly, it has eventually found its ways into the platter of most of the fitness enthusiasts around the world.

Especially ina 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 need to 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.

On the other side, you are also required to cut down on all the packaged and processed food options that are higher in calories. Other food items like red meat are also prohibited, given to its ill-effects on heart health.

Well, you also need to cut down on 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 to get the best out of your daily consumed meals.

Guidelines to follow during the DASH diet 1400 calorie meal plan

  • Try to go with 6 to 8 servings of grains on a daily basis
  • 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 is recommended

Weekly sample planner for DASH diet 1400 calories meal

Day 1.

DASH diet 1400 calories - oatmeal

DASH diet 1400 calories – oatmeal

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

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.

DASH diet 1400 calories - wheat squares

DASH diet 1400 calories – wheat squares

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.

DASH diet 1400 calories - baked COD

DASH diet 1400 calories – baked COD

Breakfast- 1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk

Snack-  1 cup 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.

DASH diet 1400 calories - raspberries

DASH diet 1400 calories – raspberries

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.

DASH diet 1400 calories - popcorn

DASH diet 1400 calories – 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 - poached salmon

DASH diet 1400 calories – poached salmon

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 regards. Also, keep exercising at regular intervals in order 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

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