DASH Diet Weekly Meal Plan

Simple, budget-friendly, and heart-healthy meals that rotate throughout the week. Follow batch prep tips to save time.

Weekly Meal Rotation

Day Breakfast Lunch Dinner Snack
Monday Cottage cheese with pineapple & chia seeds Banana protein shake (banana, protein powder, peanut butter, milk, vanilla) Chicken breast, roasted vegetables Fresh fruit
Tuesday Oatmeal with apples, cinnamon, chia seeds, milk Banana protein shake Grilled chicken tacos with cabbage slaw, corn tortillas Low-fat string cheese
Wednesday Cottage cheese with pineapple & chia seeds Banana protein shake Turkey burger, whole-grain bun, sweet potato Fresh fruit
Thursday Oatmeal with apples, cinnamon, chia seeds, milk Banana protein shake Chicken breast, roasted vegetables Low-fat string cheese
Friday Cottage cheese with pineapple & chia seeds Banana protein shake Grilled chicken tacos with cabbage slaw, corn tortillas Fresh fruit
Saturday Oatmeal with apples, cinnamon, chia seeds, milk Banana protein shake Turkey burger, whole-grain bun, sweet potato Low-fat string cheese
Sunday Cottage cheese with pineapple & chia seeds Banana protein shake Chicken breast, roasted vegetables Fresh fruit

Batch Cooking & Prep Tips

  • Chicken breast: Roast 3–4 pieces at 400°F (200°C) for 20–25 min. Season with olive oil, garlic, salt, pepper, herbs. Store in airtight containers in fridge.
  • Ground turkey (burgers): Form patties, grill or pan-sear 4–5 min per side. Store in fridge.
  • Roasted vegetables: Chop broccoli, zucchini, carrots, bell peppers. Toss with olive oil, garlic, salt, pepper. Roast at 400°F for 20–25 min. Store in fridge.
  • Sweet potatoes: Roast whole or cubed with olive oil. Store in fridge.
  • Cabbage slaw: Shred cabbage, toss with 1 tbsp olive oil, 1 tsp vinegar, pinch of salt/pepper. Keep in fridge 3–4 days.
  • Oatmeal: Prepare overnight oats for 2–3 days: ½ cup oats + ½ cup milk + 1 tsp chia seeds + chopped apple + cinnamon.
  • Banana shake: Blend 1 banana + 1 scoop protein powder + 1 tbsp peanut butter + 1 cup milk. Freeze bananas for convenience.
  • Cottage cheese breakfast: Portion 1 cup cottage cheese + ½ cup pineapple chunks + 1 tsp chia seeds in fridge for grab-and-go.
  • Snacks: Pre-portion fresh fruit and string cheese for easy access.

Grocery List for 1 Week

  • Protein

    • Chicken breasts (4–5)
    • Ground turkey (1–2 lbs)
    • Protein powder (vanilla)
    • Low-fat string cheese (7 sticks)

  • Dairy

    • Cottage cheese (3–4 cups)
    • Milk (1 gallon)

  • Grains & Bread

    • Whole-grain buns (2–3)
    • Corn tortillas (6–8)
    • Oatmeal (1 container)

  • Fruits

    • Pineapple chunks (2–3 cups)
    • Apples (4–5)
    • Bananas (7)
    • Additional fresh fruit for snacks

  • Vegetables

    • Cabbage (1 small head)
    • Sweet potatoes (3–4)
    • Assorted roasting vegetables (broccoli, zucchini, carrots, bell peppers – 6–8 cups total)

  • Pantry & Spices

    • Chia seeds
    • Peanut butter (natural)
    • Cinnamon
    • Olive oil
    • Vanilla extract
    • Salt & pepper, favorite herbs/spices