DASH Diet Meal Planner
Generate meal plans following DASH diet principles with Ayurvedic modifications
DASH Diet Meal Planner
DASH (Dietary Approaches to Stop Hypertension) meal plan with Ayurvedic principles
DASH Diet Principles
- • Rich in fruits, vegetables, and whole grains
- • Low-fat dairy products
- • Limited sodium (≤1,500 mg/day)
- • Lean proteins, nuts, and legumes
- • Minimal saturated fats and added sugars
Sample Meal Options
Breakfast
- • Oatmeal with berries and almonds
- • Whole wheat toast with avocado
- • Greek yogurt with fruits and seeds
Lunch
- • Quinoa salad with vegetables and chickpeas
- • Brown rice with dal and spinach curry
- • Millet khichdi with mixed vegetables
Dinner
- • Grilled fish with steamed vegetables
- • Vegetable stir-fry with tofu
- • Lentil soup with whole grain bread
Snacks
- • Fresh fruits (apple, banana, berries)
- • Handful of unsalted nuts
- • Vegetable sticks with hummus
Ayurvedic Integration
- • Add warming spices: turmeric, ginger, cumin, coriander
- • Eat largest meal at lunch when Agni is strongest
- • Include all 6 tastes for balance
- • Practice mindful eating in calm environment