1400 Calorie Dash Diet Meal Plan Learn more about the recommended nutritional goals and what following the DASH eating plan looks like for 1 400 1 600 calories per day You can also complete the worksheet to see how your current eating habits compare with DASH
The meal plan below provides three daily meals and two snacks and is balanced to meet the recommendations of the DASH Diet That means it s high in essential nutrients calcium protein fiber potassium and magnesium but lower in saturated fat sodium and added sugars Updated on October 24 2022 Medically reviewed by Barbie Cervoni MS RD CDCES CDN Westend61 Getty Images Table of Contents Your Calorie Goals Hydration Tips Grocery Staples Recipe Ideas Cooking and Meal Planning The DASH Diet is one of the most widely recommended diets for improved health and wellness
1400 Calorie Dash Diet Meal Plan
1400 Calorie Dash Diet Meal Plan
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To help you get started with the DASH diet eating plan here are three days of menus based on the DASH diet Use these menus as a basis for your own healthy meal planning The menus are based on a diet of 2 000 calories or less each day Talk to your health care professional or a dietitian about your calorie goals 1 400 1 600 calories a day Learn how your current food habits compare with the DASH eating plan by using this worksheet for 1 2 days List the food amounts calories and sodium for all you eat and drink on a given day Track your servings by checking off the corresponding number of circles
Fortunately you can follow a 1400 calorie meal plan for any diet However let s first discover how to survive on a 1400 calorie plan Then you ll find three meal plans to inspire you Is A 1400 Calorie Meal Plan For Weight Loss Safe The calories don t seem like much and they aren t Is it healthy to eat so few calories daily The plan emphasizes vegetables fruits and whole grains fat free or low fat dairy products fish poultry beans nuts and seeds and vegetable oils while limiting foods high in saturated fats
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More information The Dietary Approaches to Stop Hypertension DASH diet can help control blood pressure The DASH diet is rich in vegetables fruits and whole grains It includes fat free or low fat dairy products fish poultry beans and nuts It limits foods that are high in saturated fat such as fatty meats and full fat dairy products 198 mg less sodium Use 1 Tbsp regular mustard instead of Dijon mustard TOTAL SODIUM MG FOR DAY 6 1 671 1 939 calories 58 g total fat 27 calories 12 g saturated fat 6 calories from saturated fat 171 mg cholesterol 1 671 mg sodium 268 g carbohydrate 105 g protein 1 210 mg calcium 548 mg magnesium 4 710 mg
The meals and snacks in this 7 day 1 500 calorie meal plan follow both the DASH diet Dietary Approaches to Stop Hypertension eating pattern and the American Heart Association recommendations for a heart healthy diet This one week meal plan was designed for a person who needs about 1 400 calories per day and has no dietary restrictions Your daily calorie goal may vary Learn what it is below then make tweaks to the plan to fit your specific needs
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Learn more about the recommended nutritional goals and what following the DASH eating plan looks like for 1 400 1 600 calories per day You can also complete the worksheet to see how your current eating habits compare with DASH
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The meal plan below provides three daily meals and two snacks and is balanced to meet the recommendations of the DASH Diet That means it s high in essential nutrients calcium protein fiber potassium and magnesium but lower in saturated fat sodium and added sugars
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1400 Calorie Dash Diet Meal Plan - 1 400 1 600 calories a day Learn how your current food habits compare with the DASH eating plan by using this worksheet for 1 2 days List the food amounts calories and sodium for all you eat and drink on a given day Track your servings by checking off the corresponding number of circles
