1600 Calorie Dash Diet Meal Plan
The DASH diet meal plan of 1600 calories is undoubtedly the best way to treat and prevent hypertension, but there are still people around who have found it an excellent method to lose weight.
Although these diet plans may help you lose weight around your body, you may find it hard to go by them for long periods.
This is where the DASH diet meal plan of 1600 calories can be deemed the best and most sustainable to keep your health and wellness in check.
What is the DASH diet meal plan of 1600 calories?
It’s all about reducing your daily sodium intake while bringing all the fresh fruits, vegetables, low-fat dairy, whole grains, and lean meats into your plate.
Moreover, you must restrict your daily calorie intake to around 1600 calories.
Before you head on with the printable DASH diet meal plan of 1600 calories, please go through the guidelines regarding the same diet.
The general guidelines for the DASH diet meal plan are 1600 calories
- Your primary aim must be to bring a healthy diet full of nutrition to your platter
- Food items with excess sugar and salt are entirely prohibited
- Avoid all packaged and processed food items
- Never compromise your daily water intake
- Consult your doctor or physician before getting started with this diet plan.
Weekly planner for DASH diet meal plan 1600 calories
Day 1.
Breakfast- 1 serving of spinach avocado smoothie with 1 orange
Snack- 1 cup of blueberries with ½ cup of non-fat Greek yogurt
Lunch- 1 serving of Zucchini noodles with turkey bolognese
Snack- 1 cup of cantaloupe with 1 apple
Dinner- 1 serving of southwestern salmon cob salad with 3 cups of air-popped popcorn
Total calories for the day-1607
Day 2.
Breakfast- 1 serving of avocado and cottage cheese toast
Snack- 1 serving of cottage cheese and salsa with 1 apple
Lunch- 1 serving of Tuna stuffed pepper with 2 sliced bell peppers
Snack- 1 cup of blueberries with non-fat Greek yogurt
Dinner- 1 serving of bean and barley soup
Total calories for the day-1598
Day 3.
Breakfast- 1 serving of oatmeal with ¼ cup raisins and chopped walnuts
Snack- Almonds ( 1 oz) with 1 cup of strawberries
Lunch- 1 serving of quick and creamy tomato soup with an easy grilled cheese sandwich
Snack- 1 serving of chia cottage cheese with blueberries
Dinner- 1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens
Total calories for the day-1602
Day 4.
DASH Diet meal plan 1600 calories – Non-fat Greek yogurt
Breakfast- 1 serving of oatmeal with ¼ cup raisins and chopped walnuts
Snack- 1 cup of non-fat Greek yogurt with 1 cup of raspberries
Lunch- 1 serving of creamy tomato soup with an easy grilled cheese sandwich
Snack- 1 banana with 1 tbsp of peanut butter
Dinner- 1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice
Total calories for the day-1597
Day 5.
Breakfast- 1 serving of spinach avocado smoothie with 1 orange
Snack- 1 serving of cream cheese omelet with 1 cup of strawberries
Lunch- 1 serving of Zucchini noodles with turkey bolognese
Snack- 1 cup of blueberries with ½ cup of non-fat Greek yogurt
Dinner- 1 serving of easy pea & spinach carbonara with 1 apple
Total calories for the day-1606
Day 6.
Breakfast- 1 serving of basic egg white omelet with 2 oranges
Snack- 2 slices of cantaloupe with 4 easy-to-peel hard-boiled eggs
Lunch- 1 serving of skillet lemon chicken & potatoes with kale
Snack- 2 servings of cucumber avocado salad
Dinner- 1 serving of Zucchini noodles with turkey bolognese
Total calories for the day-1591
Day 7.
DASH Diet meal plan 1600 calories – Orange
Breakfast- 1 serving of avocado and cottage cheese toast with 1 cup of blueberries
Snack- 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt
Lunch- 1 serving of Tuna stuffed pepper with 2 sliced bell peppers
Snack- ½ cup of cantaloupe
Dinner – 1 serving of oatmeal and peaches with 2 oranges
Total calories for the day-1607
The bottom line for 1600 Calorie DASH diet meal plan
DASH Diet meal plan 1600 calories can be the perfect answer to all your health and weight-related questions.
The diet plan is highly sustainable and can be practiced by anyone from a teenager to a middle-aged person.
Printable (PDF) DASH Diet meal plan 1600 calories
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of spinach avocado smoothie with 1 orange | 1 serving of avocado and cottage cheese toast | 1 serving of oatmeal with ¼ cup raisins and chopped walnuts | 1 serving of oatmeal with ¼ cup raisins and chopped walnuts | 1 serving of spinach avocado smoothie with 1 orange | 1 serving of basic egg white omelet with 2 oranges | 1 serving of avocado and cottage cheese toast with 1 cup of blueberries |
| Snack | 1 cup of blueberries with ½ cup non-fat greek yogurt | 1 serving of cottage cheese and salsa with 1 apple | Almonds ( 1 oz) with 1 cup of strawberries | 1 cup of non-fat Greek yogurt with 1 cup of raspberries | 1 serving of cream cheese omelet with 1 cup of strawberries | 2 slices of cantaloupe with 4 easy to peel hard-boiled eggs | 1 slice of egg in a basket with 1 cup of non-fat Greek yogurt |
| Lunch | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of Tuna stuffed pepper with 2 sliced bell peppers | 1 serving of quick and creamy tomato soup with an easy grilled cheese sandwich | 1 serving of creamy tomato soup with an easy grilled cheese sandwich | 1 serving of Zucchini noodles with turkey bolognese | 1 serving of skillet lemon chicken & potatoes with kale | 1 serving of Tuna stuffed pepper with 2 sliced bell peppers |
| Snack | 1 cup of cantaloupe with 1 apple | 1 cup of blueberries with non-fat greek yogurt | 1 serving of chia cottage cheese with blueberries | 1 banana with 1 tbsp of peanut butter | 1 cup of blueberries with ½ cup non-fat greek yogurt | 2 servings of cucumber avocado salad | ½ cup of cantaloupe |
| Dinner | 1 serving of southwestern salmon cob salad with 3 cups of air-popped popcorns | 1 serving of bean and barley soup | 1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens | 1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice | 1 serving of easy pea & spinach carbonara with 1 apple | 1 serving of Zucchini noodles with turkey bolognese | 1 serving oatmeal and peaches with 2 oranges |
| Total calories for the day | 1607 | 1598 | 1602 | 1597 | 1606 | 1591 | 1607 |
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