1800 Calorie Dash Diet Meal Plan

1800 Calorie Dash Diet Meal Plan – Overview

Struggling with hypertension but don’t know if there’s a diet plan to combat it? 

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.

This 1800 calorie dash diet is specially designed to help all those struggling with their hypertension issues and who want to lose some weight.

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 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 must be particular about what you eat and how much you eat daily. 

Number of recommended servings of every food item during an 1800 calorie DASH diet

Salt

The DASH diet concept primarily revolves around the quantity of sodium in your daily meals. The same can be categorized into two versions of the DASH diet- Standard and Low –sodium DASH diet.

Within the standard DASH diet, you can only consume up to 2300 mg of sodium daily. Conversely, the same quantity gets lowered to 1500 mg in a low-sodium diet.

Grains

6-8 servings of grains are allowed in an 1800 calorie DASH diet (bread, pasta, rice, and cereal). Furthermore, the same diet plan highly recommends grains with higher fiber content.

Fruits and vegetables

Speaking of fruits and vegetables, you can consume up to 4-5 servings on this diet. Options like carrots, tomatoes, oranges, apples, broccoli, and other low-calorie food items are highly advisable.

Protein-rich food items

This list will include food items like fish, meat, eggs, nuts, seeds, and legumes. 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.

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.

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.

Mango smoothie

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.

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.

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.

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.

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 expect some tremendous results in return.

Still, consult your doctor or physician before starting this diet plan.

See Also

1200 calorie dash diet

Dash Diet Recipes Phase 1

DASH DIET PLAN