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