1800 Calorie Dash Diet Meal Plan

Struggling from hypertension but don’t know if there’s a diet plan to combat with 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 approached to stop hypertension) diet is its simplicity. You don’t really need to calculate your daily macros and just need to pay a bit attention to what’s going into your gut instead.

Speaking of this 1800 calorie dash diet, it is specially designed to help all those people that are struggling with their hypertension issues and want to shed off 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- just limit your daily calorie intake to 1800 calories and binge on food items that help in stabilizing 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 really need to be specific about 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 on a daily basis. Confused about the whole concept? Well, let us help you over 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 on a daily basis. On th another 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 into this list. When it comes to their daily serving limit, that totally 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 1800 calorie DASH diet.

Weekly sample 1800 calorie DASH diet plan

Day 1.

1800 calorie DASH diet- Rainbow omelet

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

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

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

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

1800 calorie DASH diet-granola bar

Breakfast- 1 serving of toasted oats with ¼ cup of raisins and 1 cup 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

1800 calorie DASH diet- Whole wheat crackers

Breakfast- 1 serving of whole what large barel with ½ tbsp low-fat margarine and 1 cup of low-fat yogurt

Snack-  1 cup air-popped popcorn with 1 cup 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

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.

1200 calorie dash diet