1800 Calorie Dash Diet Meal Plan – Overview
Struggling with hypertension but don’t know if there’s a diet plan to combat it? Sit back and relax as we take you further with this 1800 calorie dash diet plan to rightly help you in the same context,
The best part about a DASH (Dietary approach to stop hypertension) diet is its simplicity.
You don’t need to calculate your daily macros and need to pay a bit of attention to what’s going into your gut instead.
Speaking of this 1800 calorie dash diet is specially designed to help all those people that are struggling with their hypertension issues and want to shed some weight as well in the process.
So, without any further delay, let’s learn more about it.
What is an 1800-calorie DASH diet?
The idea behind this diet plan is quite simple- limit your daily calorie intake to 1800 calories and binge on food items that help stabilize the blood pressure in your body.
Speaking of food items that are permitted in the 1800 calorie DASH diet, the list includes fresh fruits, vegetables, and all the other healthy stuff.
Do we need to be specific about the daily servings of a particular food item?
The answer is –Yes. You have to be particular about what you are eating and how much you are eating daily. Confused about the whole concept? Well, let us help you with this detailed guide.
Number of recommended servings of every food item during an 1800 calorie DASH diet
Salt
The overall DASH diet concept largely revolves around the quantity of sodium permitted in your daily meals. Well, the same can be categorized into two versions of the DASH diet- Standard DASH diet and Low –sodium DASH diet.
Within the standard DASH diet, you are only permitted to consume up to 2300 mg of sodium daily. On the other side, the same quantity gets lowered to 1500 mg in a low-sodium diet.
Grains
When we talk about grains, we are listing food items like bread, pasta, rice, and cereal.
Therefore,6-8 servings of grains are allowed in an 1800 calorie DASH diet. Furthermore, grains with higher fiber content are highly recommended during the same diet plan.
Fruits and vegetables
Speaking of fruits and vegetables, you can consume up to 4-5 servings of the same on an 1800 calorie DASH diet. Options like Carrots, tomatoes, Oranges, apples, broccoli, and other low-calorie food items are highly advisable.
Protein-rich food items
We will include food items like fish, meat, eggs, nuts, seeds, and legumes in this list. When it comes to their daily serving limit, that depends on your weight loss goals during the 1800 calorie DASH diet.
Still, you can go for 6 one-ounce servings of the same items during a given day of an 1800 calorie DASH diet.
Weekly sample 1800 calorie DASH diet plan
Day 1.
1800 calorie DASH diet – Rainbow omelet
Breakfast- 1 serving of Rainbow omelet with one slice of whole-wheat toast
Snack- low fat cottage cheese (1/2 cup) with 1 medium-sized apple
Lunch- 1 serving of veggie melt Panini with 1/ 3 cup cashews
Snack- 1 small peach with light popcorn(3 cups)
Dinner- 1 serving of grilled chicken tacos with 1 serving of veggies and cheese
Snack- ½ slice of gingerbread topped with low fat whipped cream
Total calories for the day-1811
Day 2.
1800 calorie DASH diet – Grilled trimmed sirloin
Breakfast- shredded wheat squares(2 oz) with 1 cup skim milk and 1 cup raspberry.
Snack- Pita chips(1 oz) with 1 cup of unsweetened applesauce
Lunch- grilled trimmed sirloin(4 oz) with 1 sweet potato and 1 cup brown rice
Snack- non-fat plain yogurt(1/2 cup) with fresh raspberries (1/2 cup)
Dinner- 1 large whole wheat pita bread with hummus and veggies with fresh strawberries(1/2 cup)
Snack- non-fat plain yogurt(1/2 cup) with 1 tbsp whipped cream and 2 tbsp chocolate syrup
Total calories for the day-1817
Day 3.
1800 calorie DASH diet – Mango smoothie
Breakfast- 2 slices of whole wheat bread toast with 1 tbsp peanut butter and 1 banana
Snack- Mango smoothie( 1 cup)
Lunch- 2 slices of whole wheat bread with ½ cup tuna fish,1 cup roasted Brussel spouts, ½ cup strawberries and baked potato chips(1oz)
Snack- 1 apple with 1 cup low-fat vanilla yogurt
Dinner- 2 cups of mixed greens vegetable salad with low-fat cheddar cheese(3 oz), grilled chicken breast(1 oz) with one small pita pocket
Snack- ¼ cup of dried cherries with mini pretzels(1 oz)
Total calories for the day-1807
Day 4.
1800 calorie DASH diet – Whole wheat pasta
Breakfast- shredded wheat squares(2 oz) with 1 cup skim milk and 1 cup raspberry.
Snack- 1 cup of non-fat fruit yogurt with mini pretzels(1 oz)
Lunch- 1 serving of whole wheat pasta with 1 cup low sodium marinara sauce, grilled ground turkey breast(3 oz), ¼ cup shredded parmesan cheese, 2 cups of mixed green salad and 1 medium-sized apple
Snack- ½ cup baby carrots with ½ cup raspberries
Dinner- 1 serving of grilled salmon(3 oz) with 1 small whole wheat roll and 1 peach
Snack- 1 small fig bar with 2 tbsp of shelled pistachios
Total calories for the day-1804
Day 5.
1800 calorie DASH diet-Granola bar
Breakfast- 1 serving of toasted oats with ¼ cup of raisins and 1 cup of skimmed milk
Snack- 1 small granola bar
Lunch- 1 serving of black bean burrito with shredded cheddar cheese
Snack- 1 cup of non-fat Greek yogurt with granola(1 oz) and ¼ cup dried apricots
Dinner- 2 cups of raw spinach,2 cups of mixed vegetable salad, grilled chicken breast(4oz) with 1cup of peach
Snack- ½ slice of gingerbread topped with low fat whipped cream
Total calories for the day-1809
Day 6.
1800 calorie DASH diet – Whole wheat crackers
Breakfast- 1 serving of whole large barrel with ½ tbsp low-fat margarine and 1 cup of low-fat yogurt
Snack- 1 cup air-popped popcorn with 1 cup of raspberries
Lunch- 2 slices of whole wheat bread with ½ cup tuna fish,1 cup roasted Brussel spouts, ½ cup strawberries and baked potato chips(1oz)
Snack- Whole wheat crackers(1 oz) with 1tbsp peanut butter
Dinner- 1 serving of grilled chicken tacos with 1 serving of veggies and cheese
Snack- 1 serving of peppermint patty
Total calories for the day-1830
Day 7.
1800 calorie DASH diet – Black bean burrito
Breakfast- 1 cup of non-fat Greek yogurt with granola(1 oz) and ¼ cup dried apricots
Snack- ½ cup of raspberries with 1 small granola bar
Lunch- 1 serving of whole wheat pasta with 1 cup low sodium marinara sauce, grilled ground turkey breast(3 oz), ¼ cup shredded parmesan cheese, 2 cups of mixed green salad and 1 medium-sized apple
Snack- ½ cup non-fat yogurt with 2 graham crackers
Dinner- 1 serving of black bean burrito with shredded cheddar cheese
Snack- 1 serving of chocolate coated strawberries
Total calories for the day-1790
Summing it up
It’s all about discipline and dedication in the 1800 calorie DASH diet and you can then expect some tremendous results in return for sure.
Still, do consult your doctor or physician before starting ahead with this diet plan.
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