The following sample menu is provided by the National Heart, Lung and Blood Institute. It is based on a 2,000-calorie diet and provides for about 2,300 milligrams of sodium. Adjustments can be made for a lower sodium target (e.g., 1,500 milligrams) or for higher calorie diets. This menu is only a sample to give you an idea of what a typical day on the DASH diet might look like.

Breakfast:

• 1 cup whole grain oat rings cereal (e.g., Cheerios)
• 1 medium banana
  
• 1 cup low-fat milk
  
• 1 medium raisin bagel
  
• 1 tablespoon peanut butter
  
• 1 cup orange juice

Lunch:

• Tuna salad plate containing 1/2 cup tuna salad, 1 large leaf romaine lettuce and 1 slice whole wheat bread
  
• Cucumber salad with 1 cup fresh cucumber, 1/2 cup tomato wedges and 1 tablespoon vinaigrette dressing
  
• 1/2 cup low-fat cottage cheese
  
• 1/2 cup canned pineapple juice
  
• 1 tablespoon unsalted almonds

Dinner:

• 3 ounces turkey meatloaf
  
• 1 small baked potato, topped with 1 tablespoon fat-free sour cream, 1 tablespoon reduced-fat cheddar cheese, and 1 chopped scallion
  
• 1 cup collard greens, sauteed with 1 teaspoon canola oil
  
• 1 small whole wheat roll
  
• 1 medium peach

Snacks:

• 1 cup fat-free, no added sugar fruit yogurt
  
• 1 tablespoons sunflower seeds