DASH Diet Meal Plan 1600 Calories

The DASH diet meal plan 1600 calories is undoubtedly the best way to treat and prevent hypertension, but there are still people around that have found it an excellent method to lose weight.

When you search across the internet, you may come through hundreds and thousands of diet plans that claim to help you in your weight loss journey. This is where you sometimes end up spending a fortune to source all the food items required in those diet plans.

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 1600 calories can be deemed as the best and most sustainable diet plan to keep your health and wellness in check.

What is the DASH diet meal plan 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 platter.

Moreover, you are required to restrict your daily calorie intake to around 1600 calories. Now, before you head-on with the printable DASH diet meal plan 1600 calories, please go through given guidelines regarding the same diet.

General guidelines for the DASH diet meal plan 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 the packaged and processed food items
  • Never compromise with 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.

DASH diet meal plan 1600 calories - blueberries

DASH Diet meal plan 1600 calories – blueberries

Breakfast- 1 serving of spinach avocado smoothie with 1 orange

Snack- 1 cup of blueberries with ½ cup 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 popcorns

Total calories for the day-1607

 

Day 2.

DASH diet meal plan 1600 calories - cottage cheese toast

DASH Diet meal plan 1600 calories – cottage cheese toast

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.

DASH diet meal plan 1600 calories - chopped walnuts

DASH Diet meal plan 1600 calories – chopped walnuts

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

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.

DASH diet meal plan 1600 calories - Zucchini noodles

DASH Diet meal plan 1600 calories – Zucchini noodles

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 non-fat greek yogurt

Dinner- 1 serving of easy pea & spinach carbonara with 1 apple

Total calories for the day-1606

 

Day 6.

DASH diet meal plan 1600 calories - cucumber avocado salad  

DASH Diet meal plan 1600 calories – cucumber avocado salad

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 - egg in a basket

DASH Diet meal plan 1600 calories – egg in a basket

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 oatmeal and peaches with 2 oranges

Total calories for the day-1607

Bottom line for DASH diet meal plan 1600 calories

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

1500 calorie dash diet menu

1600 calorie meal plan high protein