January DASH Diet Dinners: What to Cook (Jan 17)

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January DASH Diet Dinners: Continuing our healthy January goals with simple and healthy weeknight dinners that also happen to be quite delicious and inspired by the DASH Diet.

Chicken Pita Sandwiches for January DASH Diet Dinners

This month we’ve focused our weekly menus on sound, healthy eating plans that are both popular, delicious, and effective.

Here’s what we’ve covered:

This week, we’re sampling delicious dinners from the DASH Diet that feature recipes perfect for the chilly days of January. 

The DASH Diet is considered to be the #1 diet for health and may help you lower your blood pressure, lose weight, reduce your diabetes risk and improve your overall health.

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. This healthy plan was designed to lower the risk of hypertension (high blood pressure). “High blood pressure affects 1 in 3 American adults and is a major risk factor for heart disease.”

When you follow the DASH diet, you consume higher amounts of potassium — a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.

Like the Mediterranean diet, this heart-healthy eating plan emphasizes healthy fats, such as olive oil, nuts, and avocado. Here’s what else to eat on the DASH Diet. 

What to Eat on the DASH Diet?

Here’s what to eat based on a 2,000 calorie meal plan, according to the DASH website

  • Grains: 6-8 servings per day
  • Vegetables: 4-5 servings per day
  • Fruits: 4-5 servings per day
  • Fat-free or low-fat milk products: 2-3 servings per day
  • Lean meats, poultry, and fish: 6 or less servings per day
  • Nuts, seeds, and legumes: 3-5 per week
  • Fats and oils: 2-3 servings per day
  • Sweets and added sugars: 5 or less per week
  • Max sodium limit: 2,300 milligrams per day

When eating DASH diet focused meals, concentrate on these ingredients:

  • Olive oil 
  • Beans, lentils, bulgur wheat, quinoa, and rice
  • Plant-based foods
  • Vegetables
  • Lean meats and seafood

January DASH Diet Dinners

We’re getting cozy on Monday with a slow cooker Mediterranean-style chicken soup. Add whole-grain bread and leafy greens on the side. 

It’s Taco Tuesday, DASH diet style with a delicious and easy take on tacos. 

For Wednesday, we’re making an always popular Mediterranean-style pita sandwich that’s packed with flavor and healthy greens. 

Thursday’s seafood dinner is a simple roasted salmon with a quick and easy side of chickpeas, roasted and smokey.  

On Friday we’re making classic weekend food, tweaked especially for the DASH diet. It’s healthy, filled with protein and fiber… and yummy! 

And the treat? How about brownies? Seriously, diet approved.

Have a great week!

RELATED: More 31Daily Dinner Ideas >>


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January DASH Diet Dinners: What to Cook (Jan 17)

Monday: Slow Cooker Mediterranean Chicken and Chickpea Soup
Tuesday: Roasted Cauliflower Tacos
Wednesday: Greek Chicken and Cucumber Pita Sandwiches
Thursday: Roasted Salmon with Smokey Chickpeas and Greens
Friday: Turkey and Bean Enchiladas
Treat: Chickpea Brownies


January DASH Diet Dinners: What to Cook (Jan 17)


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