Here's a one-day sample meal plan on the DASH diet, focusing on heart health. Remember to adjust portion sizes and choices to suit your calorie needs and preferences.

Breakfast

• Whole-Grain Cereal with Fruit and Nuts:Choose a high-fiber, low-sugar cereal. Top with your favorite fresh fruit (berries, banana, etc.) and a small handful of walnuts or almonds. Enjoy with a cup of low-fat or skim milk.

• WholeGrain Cereal with Fruit and Nuts
• Egg Scramble with Spinach & Whole Wheat Toast:Scramble 2 eggs with spinach, mushrooms, and a sprinkle of low-fat cheese. Serve with a slice of whole-wheat toast.
• Egg Scramble with Spinach & Whole Wheat Toast

Lunch

• Tuna Salad Sandwich on Whole Wheat Bread:Make a tuna salad with canned tuna, light mayonnaise, celery, and onion. Pile it on whole-wheat bread with lettuce and tomato. Enjoy with a side of baby carrots.
• Tuna Salad Sandwich on Whole Wheat Bread
• Colorful Salad with Grilled Chicken:Create a big salad with romaine lettuce, chickpeas, cucumbers, bell peppers, tomatoes, and a light vinaigrette dressing. Top with grilled chicken for protein.
• Colorful Salad with Grilled Chicken

Dinner

• Baked Salmon with Brown Rice and Steamed Broccoli:Season a salmon fillet with lemon, herbs, and a drizzle of olive oil. Bake until cooked through. Serve with brown rice and steamed broccoli.
• 
  
• Lentil Soup and a Small Salad:Enjoy a comforting lentil soup filled with vegetables and a side salad made with mixed greens, tomatoes, and a light vinaigrette.
• 
  

Snacks

• Fruit (apple, banana, grapes)
• Low-fat yogurt
• Handful of unsalted nuts (almonds, pistachios)

Key Features of the DASH Diet:

• Plenty of Fruits and Vegetables: Aim for a wide variety throughout the day.
• Whole Grains: Choose whole-wheat bread, brown rice, quinoa, etc., over refined grains.
• Low-Fat Dairy: Include low-fat or skim milk, yogurt, and cheese.
• Lean Protein: Focus on fish, poultry, beans, and nuts.
• Limited Saturated and Trans Fats: Minimize processed foods, red meat, and full-fat dairy products.
• Sodium Reduction: Aim to reduce sodium intake over time.