DASH Diet On A Budget

Healthy eating doesn’t have to be expensive and the same holds true for a DASH diet on a budget. Now, talking about DASH (Dietary approaches to stop hypertension) diet, the focus has to be on ‘eating right’.

Furthermore, the same diet must come affordable to everyone and shall not go over the budget. That said, let’s take a look at some of the handy tips and tricks that makes the DASH diet on a budget possible for every human being around.

Handy tips to accommodate a DASH diet on a budget

Plan your snacks and meals in advance

Plan and decide what food items would come as a part of the menu for the coming week. This way, you can easily prepare the grocery list without exceeding your available budget. Doing that, keep checking about all the available offers on offline and online stores dealing in the same items.

Always opt for unprocessed food items

Seasonal and non-processed foods are way cheaper than their processed alternatives. The reason behind the same is its wide availability and low demand. Hence, opting for the same can make you save some good money during your grocery shopping.

Go for bulk grocery shopping

Go for bulk buying, especially when it comes to stuff like meat, pasta, canned goods, and rice. You can easily stockpile for the same goods as their shelf life is good enough to make it to the whole week.

On the other side, you can take advantage of various promotions and offers to save some good money simultaneously.

Make a purchase from the local farmers and vegetable sellers

If you’ll purchase from a local farmer, you can really grab some high-quality foodstuff at dirt cheap prices. The reason behind the same is the elimination of the cost that is paid to the middleman who takes the same food item to the big branded grocery store.

Start cooking at home

Home-cooked food is quite cost-effective and this is where you can save a lot of money that can then be spent on other necessities.

Weekly sample planner for DASH diet on a budget

Day 1.

DASH diet on a budget - coconut muffins

DASH diet on a budget – coconut muffins

Breakfast- 1 serving  each of pineapple, coconut muffins, fruit smoothie, and scrambled eggs

Lunch-  1 serving of carrot & cheddar sandwich with 1 serving of pineapple slices

Dinner-  1 serving each of grilled herbs, turkey breast, mashed potatoes, and green beans

 

Day 2.

DASH diet on a budget - soaked oatmeal

DASH diet on a budget – soaked oatmeal

Breakfast- 1 serving of soaked oatmeal with ripe pear and 1 tbsp of raw honey

Lunch- 2 servings of homemade turkey dunkers with 1 serving of apple slices

Dinner- 1 serving of spaghetti with meat sauce and 1 serving of Ceaser salad

 

Day 3.

DASH diet on a budget - spaghetti with meat sauce

DASH diet on a budget – spaghetti with meat sauce

Breakfast- 1 serving of non-fat Greek yogurt with banana splits and 2 hard-boiled easy to peel eggs

Lunch- 1 serving of spaghetti with meat sauce with raw veggies with ranch dip

Dinner- 1 serving of Frenc toast casserole with 1 serving each of nitrate-free sausage links and fruit salad bowl

 

Day 4.

DASH diet on a budget - French toast casserole

DASH diet on a budget – French toast casserole

Breakfast- 1 serving of French toast casserole with 1 serving each of nitrate-free sausage links and fruit salad bowl

Lunch- 2 servings of egg salad sandwich with 1 serving of cultured pickles

Dinner- 1 serving of shepherd’s pie with 1 serving of garden salad

 

Day 5.

DASH diet on a budget - pumpkin bread

DASH diet on a budget – pumpkin bread

Breakfast- 1 serving of nuts with pumpkin bread with 2 over-easy eggs and 1 bowl of fruits smoothie

Lunch- 1 serving of strawberry and cream cheese rollups with 1 serving of crispy nuts and dried fruits

Dinner- 1 serving of baked COD with escarole & lemon with 1 serving of wild rice and fudgy brownies

 

Day 6.

DASH diet on a budget - blender waffles

DASH diet on a budget – blender waffles

Breakfast- 2 servings of blender waffles with 1 serving of nitrate-free bacon and 1 cup of mixed berries

Lunch-2 servings of turkey and apple quesadillas  with 1 serving of Caribbean carrot salad

Dinner- 1 serving  of Italian sausage and white bean soup with 1 serving of sourdough rolls with butter

 

Day 7.

DASH diet on a budget - Italian sausage

DASH diet on a budget – Italian sausage

Breakfast- 1 serving of open face waffles sandwiches with 1 cup of fruits smoothie

Lunch- 1 serving  of Italian sausage and white bean soup with 1 serving of sourdough rolls with butter

Dinner- 2 servings of chicken &  veggies with dumplings  and 1 serving of mesclun salad

Summing it up

DASH diet on a budget is quite easy and you just have a keep a tab on your spending while shopping for your favorite food items at the grocery store. Also, do consult with your physician or health specialist before jump-starting with this diet plan.

1500 calorie diet on a budget

Dash diet 1400 calories