1800-Calorie DASH Diet Meal Plan: 7-Day Guide (Low Sodium)

Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. High blood pressure is a serious medical condition.

Always consult your physician, pharmacist, or registered dietitian before starting a diet aimed at lowering blood pressure, especially if you take antihypertensive medication (ACE inhibitors, ARBs, beta blockers, calcium channel blockers, diuretics), potassium-sparing drugs, lithium, or NSAIDs.

Do not stop or adjust blood pressure medication on your own. Sudden BP drops from combining diet changes with medication can cause dizziness, falls, or fainting.

Individual results may vary.

1800-Calorie DASH Diet Meal Plan: An Honest 7-Day Guide

The DASH (Dietary Approaches to Stop Hypertension) eating plan is the diet the National Heart, Lung, and Blood Institute (NHLBI) built to lower blood pressure without medication (1).

The landmark DASH-Sodium trial (Sacks et al. 2001, New England Journal of Medicine) showed the DASH diet at 1500 mg sodium lowered systolic blood pressure 11.5 mmHg in adults with hypertension, comparable to a single antihypertensive drug (2).

At 1800 calories DASH gives a modest deficit for many sedentary adults with hypertension who want gradual weight loss. It is not a substitute for prescribed medication.

Why 1800 Calories, and Who It Fits

NHLBI publishes DASH at multiple calorie levels; 1800 kcal sits at the moderate end and fits sedentary women in the 140 to 200 lb range and older adults. At 1800 kcal you get roughly the following daily servings from the NHLBI DASH pattern:

• Grains: 6 to 8 servings (aim mostly whole grain)
• Vegetables: 4 to 5 servings
• Fruits: 4 to 5 servings
• Low-fat or fat-free dairy: 2 to 3 servings
• Lean meat, poultry, fish: up to 6 ounces daily
• Nuts, seeds, legumes: 4 to 5 per week
• Fats and oils: 2 to 3 servings
• Sweets and added sugars: 5 or fewer per week

Fits: adults with stage 1 hypertension (130 to 139/80 to 89 mmHg) or elevated BP (120 to 129/under 80), adults with normal BP looking for a heart-healthy pattern, sedentary or lightly active women 40 to 65, adults with metabolic syndrome.

Does not fit as written: pregnancy or lactation (needs individualized plan), adults with chronic kidney disease (potassium and phosphorus tailoring required), heart failure with fluid restriction, adults on potassium-sparing diuretics, adolescents under 18, adults with disordered eating history.

If your systolic BP is above 180 mmHg or diastolic above 120 mmHg, that is a hypertensive crisis and requires urgent medical care, not a diet.

Sodium: The Two DASH Versions

The Sacks 2001 DASH-Sodium trial tested three sodium levels within DASH and one control diet. Results:

• Standard DASH at 2300 mg sodium/day: lowered systolic BP by 5.9 mmHg in adults with hypertension compared to a typical American diet at the same sodium (2).
• Low-sodium DASH at 1500 mg sodium/day: lowered systolic BP by 11.5 mmHg in adults with hypertension compared to the control diet at 3300 mg sodium (2).
• The American Heart Association recommends 2300 mg per day as an upper limit for most adults, with an ideal target of 1500 mg per day for adults with hypertension (3).

This 1800-calorie plan targets 1500 to 2300 mg sodium per day. Per-meal sodium is listed to help you stay inside that band.

For more on this topic, check out our guide on dash diet plan.

If your clinician sets a stricter target (some heart failure or CKD protocols use under 1500 mg), tighten portions of bread, cheese, deli meat, and canned foods further.

Potassium, Magnesium, and Calcium: The Other Half of DASH

DASH lowers blood pressure not just by cutting sodium but by raising potassium, magnesium, and calcium (1). Target ranges on this plan:

• Potassium: 3500 to 4700 mg per day (adequate intake per Institute of Medicine is 3400 mg for men, 2600 mg for women; DASH pushes higher). Sources: potatoes, sweet potatoes, bananas, oranges, yogurt, tomato, spinach, beans. Caution: if you take potassium-sparing diuretics (spironolactone, amiloride, triamterene) or ACE inhibitors or ARBs, high dietary potassium can push blood potassium too high. Ask your prescriber.
• Magnesium: 320 mg (women) to 420 mg (men) per day. Sources: nuts, seeds, whole grains, dark leafy greens, legumes.
• Calcium: 1000 to 1200 mg per day. Sources: low-fat dairy, calcium-set tofu, fortified plant milk, kale, sardines with bones.

7-Day 1800-Calorie DASH Meal Plan

Per-meal sodium (mg) and potassium (mg) appear at the end of each meal line. Daily totals are listed in the comparison table below.

Day 1 (approx. 1810 kcal, 1900 mg sodium, 4200 mg potassium)

• Breakfast (355 kcal): Rainbow veggie omelet: 2 eggs plus 2 egg whites, 60 g bell pepper, 60 g spinach, 30 g tomato, 20 g low-fat cheese, 1 tsp olive oil; 1 slice whole-wheat toast (30 g) with 1 tsp trans-free margarine. 380 mg sodium, 680 mg potassium.
• Snack (200 kcal): Low-fat cottage cheese (100 g) with 1 medium apple (180 g). 230 mg sodium, 300 mg potassium.
• Lunch (430 kcal): Veggie melt panini: 2 slices whole-grain bread (60 g), 60 g roasted vegetables (bell pepper, zucchini), 30 g part-skim mozzarella, 1 tsp olive oil, pressed and toasted; plus 30 g unsalted cashews. 420 mg sodium, 620 mg potassium.
• Snack (180 kcal): 1 small peach (100 g) with 3 cups air-popped popcorn (24 g), lightly salted. 150 mg sodium, 380 mg potassium.
• Dinner (490 kcal): Grilled chicken tacos: 100 g grilled chicken breast, 2 small corn tortillas (50 g), 60 g diced tomato salsa, 60 g romaine, 15 g cheese, 40 g avocado; plus 200 g sauteed peppers and onions. 620 mg sodium, 1800 mg potassium.
• Snack (155 kcal): 1/2 slice gingerbread (40 g) topped with 2 tbsp low-fat whipped topping. 100 mg sodium, 100 mg potassium.

Day 2 (approx. 1815 kcal, 2050 mg sodium, 4400 mg potassium)

• Breakfast (370 kcal): Shredded wheat (60 g / 2 oz) with 240 ml skim milk and 1 cup raspberries (125 g). 140 mg sodium, 850 mg potassium.
• Snack (185 kcal): 1 oz baked pita chips (28 g) with 1 cup unsweetened applesauce (240 g). 190 mg sodium, 300 mg potassium.
• Lunch (525 kcal): Grilled sirloin (115 g / 4 oz, trimmed) with 1 medium baked sweet potato (150 g) and 100 g cooked brown rice, 1 tsp olive oil. 350 mg sodium, 1300 mg potassium.
• Snack (105 kcal): Nonfat plain Greek yogurt (125 g) with 60 g fresh raspberries. 60 mg sodium, 300 mg potassium.
• Dinner (475 kcal): Whole-wheat pita (60 g) with 60 g hummus, 60 g cucumber, 60 g tomato, 30 g feta, 60 g mixed greens; plus 1/2 cup fresh strawberries (75 g). 620 mg sodium, 900 mg potassium.
• Snack (155 kcal): Nonfat plain Greek yogurt (125 g) with 1 tbsp low-fat whipped topping and 1 tsp cocoa nib. 60 mg sodium, 220 mg potassium.

Day 3 (approx. 1805 kcal, 1750 mg sodium, 4500 mg potassium)

• Breakfast (350 kcal): Two slices whole-wheat toast (60 g) with 1 tbsp natural peanut butter (16 g) and 1 medium banana (120 g). 340 mg sodium, 700 mg potassium.
• Snack (185 kcal): Mango smoothie: 150 g mango, 120 ml skim milk, 15 g nonfat Greek yogurt, ice. 90 mg sodium, 550 mg potassium.
• Lunch (475 kcal): Tuna salad sandwich: 60 g canned tuna in water (drained, no salt added), 1 tsp mayo, celery, on 2 slices whole-grain bread (60 g); plus 100 g roasted Brussels sprouts (1 tsp olive oil), 75 g strawberries, 15 g baked potato chips (low sodium). 430 mg sodium, 1100 mg potassium.
• Snack (170 kcal): 1 medium apple (180 g) with 125 g low-fat vanilla yogurt. 90 mg sodium, 400 mg potassium.
• Dinner (475 kcal): Mixed greens salad (100 g) with 60 g grilled chicken breast, 30 g low-fat cheddar, 60 g cucumber, 60 g tomato, 1 tsp olive oil vinaigrette; 1 small whole-wheat pita (30 g). 580 mg sodium, 1350 mg potassium.
• Snack (150 kcal): 1/4 cup dried cherries (30 g) with 1 oz low-sodium pretzels (28 g). 220 mg sodium, 400 mg potassium.

Day 4 (approx. 1800 kcal, 2100 mg sodium, 4300 mg potassium)

• Breakfast (370 kcal): Shredded wheat (60 g / 2 oz) with 240 ml skim milk and 1 cup raspberries (125 g). 140 mg sodium, 850 mg potassium.
• Snack (180 kcal): 1 cup non-fat vanilla yogurt (240 g) with 1 oz low-sodium pretzels (28 g). 190 mg sodium, 400 mg potassium.
• Lunch (510 kcal): Whole-wheat pasta (100 g dry, roughly 200 g cooked) with 1 cup low-sodium marinara (240 g), 85 g grilled ground turkey breast, 15 g parmesan; 2 cups mixed greens with lemon and 1 tsp olive oil; 1 medium apple (180 g). 580 mg sodium, 1250 mg potassium.
• Snack (85 kcal): 1/2 cup baby carrots (60 g) with 1/2 cup raspberries (60 g). 60 mg sodium, 350 mg potassium.
• Dinner (505 kcal): Grilled salmon (100 g / roughly 3.5 oz) with 1 small whole-wheat roll (40 g) and 1 medium peach (150 g), plus 100 g steamed asparagus with lemon and 1 tsp olive oil. 420 mg sodium, 1050 mg potassium.
• Snack (150 kcal): 1 small fig bar (30 g) with 2 tbsp shelled pistachios (15 g). 110 mg sodium, 400 mg potassium.

Day 5 (approx. 1810 kcal, 1850 mg sodium, 4600 mg potassium)

• Breakfast (390 kcal): Toasted oats (60 g dry rolled oats) with 40 g raisins and 240 ml skim milk. 150 mg sodium, 950 mg potassium.
• Snack (120 kcal): 1 small low-sodium granola bar (30 g). 90 mg sodium, 150 mg potassium.
• Lunch (490 kcal): Black bean burrito: 1 large whole-wheat tortilla (60 g), 150 g cooked black beans (no salt added), 30 g low-fat cheddar, 40 g salsa, 40 g diced avocado. 520 mg sodium, 1350 mg potassium.
• Snack (220 kcal): Nonfat plain Greek yogurt (150 g) with 25 g granola and 30 g dried apricots. 90 mg sodium, 800 mg potassium.
• Dinner (450 kcal): Mixed greens (100 g), grilled chicken breast (115 g / 4 oz), 60 g cucumber, 60 g tomato, 60 g bell pepper, 1 tsp olive oil vinaigrette; 100 g diced peach. 350 mg sodium, 1250 mg potassium.
• Snack (140 kcal): 1/2 slice gingerbread (40 g) with 2 tbsp low-fat whipped topping. 100 mg sodium, 100 mg potassium.

Day 6 (approx. 1825 kcal, 2200 mg sodium, 4100 mg potassium)

• Breakfast (360 kcal): 1 whole-wheat English muffin (60 g) with 1/2 tsp trans-free margarine, plus 1 cup low-fat yogurt (240 g). 420 mg sodium, 480 mg potassium.
• Snack (135 kcal): 1 cup air-popped popcorn (10 g) with 1 cup raspberries (125 g). 50 mg sodium, 250 mg potassium.
• Lunch (475 kcal): Tuna salad sandwich: 60 g canned tuna in water (no salt added), 1 tsp mayo, celery, on 2 slices whole-grain bread (60 g); plus 100 g roasted Brussels sprouts, 75 g strawberries, 15 g low-sodium baked chips. 430 mg sodium, 1100 mg potassium.
• Snack (200 kcal): 1 oz whole-wheat crackers (28 g) with 1 tbsp peanut butter (16 g). 190 mg sodium, 300 mg potassium.
• Dinner (490 kcal): Grilled chicken tacos as Day 1: 100 g chicken, 2 corn tortillas, 60 g tomato salsa, 60 g romaine, 15 g cheese, 40 g avocado; 200 g sauteed peppers and onions. 620 mg sodium, 1800 mg potassium.
• Snack (165 kcal): 1 small peppermint patty (35 g) with 1 medium orange (130 g). 60 mg sodium, 250 mg potassium.

Day 7 (approx. 1790 kcal, 1750 mg sodium, 4400 mg potassium)

• Breakfast (270 kcal): Nonfat plain Greek yogurt (200 g) with 25 g granola and 30 g dried apricots. 80 mg sodium, 700 mg potassium.
• Snack (130 kcal): 1/2 cup raspberries (60 g) with 1 small low-sodium granola bar (30 g). 90 mg sodium, 250 mg potassium.
• Lunch (510 kcal): Whole-wheat pasta (200 g cooked) with 1 cup low-sodium marinara (240 g), 85 g grilled ground turkey breast, 15 g parmesan; mixed greens with lemon and 1 tsp olive oil; 1 medium apple (180 g). 580 mg sodium, 1250 mg potassium.
• Snack (105 kcal): Nonfat plain yogurt (125 g) with 2 graham crackers (14 g). 140 mg sodium, 200 mg potassium.
• Dinner (490 kcal): Black bean burrito: 1 large whole-wheat tortilla (60 g), 150 g cooked black beans (no salt added), 30 g low-fat cheddar, 40 g salsa, 40 g avocado. 520 mg sodium, 1350 mg potassium.
• Snack (145 kcal): 4 chocolate-coated strawberries (roughly 60 g fruit, 20 g dark chocolate). 30 mg sodium, 250 mg potassium.

Weekly Summary

Weekly averages: 1805 kcal, 85 g protein, 246 g carb, 53 g fat, 1943 mg sodium, 4357 mg potassium. Every day stays under 2300 mg sodium (AHA upper limit) and above the 3400 mg potassium adequate-intake mark, and most days sit close to the 1500 mg sodium DASH-Sodium low target.

What the Evidence Actually Shows

• Sacks 2001 DASH-Sodium trial (New England Journal of Medicine, N=412): DASH pattern at 1500 mg sodium lowered systolic BP by 11.5 mmHg in adults with hypertension compared to a typical American control diet at 3300 mg sodium (2). Effects were larger in African American participants and larger in adults with higher starting BP.
• NHLBI DASH clinical trial (Appel 1997, NEJM, N=459): DASH pattern (without sodium restriction) lowered systolic BP by 5.5 mmHg and diastolic by 3.0 mmHg in adults with hypertension within 2 weeks and full effect by 8 weeks (1).
• American Heart Association guidelines recommend under 2300 mg sodium daily for all adults and ideally under 1500 mg for adults with hypertension (3).

What this plan does not promise: it will not replace prescribed antihypertensive medication. It can help lower BP by 5 to 12 mmHg systolic within 2 to 8 weeks in adults with hypertension.

If your BP is already controlled on medication, DASH can help maintain that control at a lower dose after your prescriber reviews.

Practical Guidance for Blood Pressure Control

• Home BP monitoring: validated upper-arm cuff, twice in the morning before medication, twice in the evening. Log a week before starting and every 2 weeks after.
• Sodium literacy: most sodium comes from processed foods, not the salt shaker. Bread, deli meat, cheese, canned soup, and restaurant food dominate. Read labels for mg sodium per serving.
• Alcohol: more than 1 drink per day (women) or 2 (men) raises BP. Cut to occasional if you drink at all.
• Physical activity: 150 minutes moderate aerobic per week (brisk walking, cycling) lowers BP another 5 to 8 mmHg on top of DASH.
• Weight: every 10 lb lost lowers systolic BP roughly 5 to 20 mmHg in adults with overweight.
• Sleep: 7 to 9 hours; poor sleep and untreated sleep apnea both raise BP.

Critical Medication Safety

Combining DASH with antihypertensive medication can cause BP to drop faster than expected. Symptoms of overtreatment include dizziness on standing, fatigue, unsteady gait, and falls. Contact your prescriber to review the following before starting:

• ACE inhibitors (lisinopril, ramipril) and ARBs (losartan, valsartan): higher dietary potassium plus these drugs can push blood potassium above 5.0 mmol/L. Ask about a potassium check.
• Potassium-sparing diuretics (spironolactone, amiloride, triamterene): same risk; potassium checks are essential before increasing high-potassium foods.
• Thiazide or loop diuretics (hydrochlorothiazide, furosemide): lower sodium plus diuretics can drop volume and BP fast. Watch for lightheadedness.
• Beta blockers and calcium channel blockers: generally safer with dietary changes but still review with your prescriber.
• NSAIDs (ibuprofen, naproxen): raise BP and blunt DASH benefit. Ask your clinician about alternatives if you use them regularly.

What to Expect

• Week 1: possible early water loss of 1 to 3 lb; BP may start to trend down within 5 to 7 days on strict sodium.
• Weeks 2 to 8: most of the DASH BP effect appears within this window (1, 2). Weight loss of 0.5 to 1 lb per week for many sedentary adults at 1800 kcal.
• Weeks 8 to 24: stable weight loss of 5 to 12 lb, sustained BP reduction if adherence continues. Ask your prescriber to review medication doses at 8 to 12 weeks.

Frequently Asked Questions

Can DASH replace my blood pressure medication?

Sometimes, sometimes not. In some people with stage 1 hypertension, sustained DASH plus weight loss can reduce or eliminate the need for one medication. Never stop or reduce medication on your own. Ask your prescriber to review at 8 to 12 weeks based on home BP logs.

How much sodium should I aim for?

1500 mg per day is the DASH-Sodium target with the largest BP reduction (2). 2300 mg per day is the AHA upper limit (3). This plan sits in the 1750 to 2200 mg range daily.

If your clinician sets a lower target (heart failure, some CKD), tighten further.

What if I take a potassium-sparing diuretic or ACE inhibitor?

DASH is high in potassium (4100 to 4600 mg per day here). Combined with potassium-sparing drugs (spironolactone) or ACE inhibitors and ARBs, blood potassium can rise too high. Ask your prescriber for a baseline potassium level and a recheck at 4 to 6 weeks.

How fast does DASH lower blood pressure?

The NHLBI DASH trial showed systolic BP dropped 5.5 mmHg within 2 weeks and reached full effect by 8 weeks (1).

The DASH-Sodium trial showed 11.5 mmHg reduction with the low-sodium version at 8 weeks in adults with hypertension (2). Individual results vary.

Is DASH safe for people with kidney disease?

Not as written. Adults with chronic kidney disease often need lower potassium and phosphorus, which DASH deliberately raises. A renal dietitian will build a modified version. Never assume DASH is safe in CKD without labs.

Can I follow this plan while pregnant?

Not as written. Pregnancy needs more calories and different micronutrient targets, and BP management in pregnancy (including preeclampsia risk) requires obstetric care. Ask your OB and a prenatal dietitian.

Do I need to weigh food, or can I eyeball portions?

The first 2 weeks, weigh or measure key items (grains, dairy, meat, oils) to calibrate portions. After that, eyeballing works for most items as long as you keep the DASH serving pattern (see the servings list near the top).

Disclaimer

This article is educational and does not replace individualized medical care for hypertension. Blood pressure and medication management must be supervised by your physician, cardiologist, or pharmacist. DASH is high in potassium; if you take ACE inhibitors, ARBs, potassium-sparing diuretics (spironolactone, amiloride, triamterene), or have chronic kidney disease, dietary potassium can push blood potassium too high.

Ask your prescriber for a baseline serum potassium level and a follow-up check.

Never stop or reduce blood pressure medication without your prescriber’s direction; sudden discontinuation can cause rebound hypertension, and combining DASH with medication can cause BP to drop faster than expected, leading to dizziness or falls.

This plan is not appropriate as written for pregnancy or lactation, heart failure with fluid restriction, advanced CKD, adolescents under 18, or active eating disorders. Not medical advice.