DASH diet Eating plan

It is easy to stay on track with the DASH eating plan when you are equipped with the right tools.

Download and print the planning and tracking tools that are right for you. Don’t know what your estimated calorie needs are? Check out the table below to find yours.

Meal Planner
Use the 1 Week DASH Meal Planner to plan your meals and snacks for the week.
1 Week DASH Meal Planner 1600 calories
1 Week DASH Meal Planner 2000 calories
1 Week DASH Meal Planner 2600 calories

Daily DASH Tracker
Record your meals and snacks on the Daily DASH Tracker to monitor your success.
Daily DASH tracker 1600 calories
Daily DASH tracker 2000 calories
Daily DASH tracker 2600 calories

Sample Daily DASH Tracker
Use these samples to guide your own tracking.
Sample Daily DASH Tracker 1600 calories
Sample Daily DASH Tracker 2000 calories
Sample Daily DASH Tracker 2600 calories

Shop for DASH
Create a shopping list to stock up on DASH foods.
DASH Shopping List

Set SMART goals
Take it one step at a time and set goals for your success.
DASH- One Step at a Time

Estimated Daily Calorie Needs

Gender	Age	*Not Physically Active- Estimated total calorie needs	**Physically Active-
Female	19-30	2000 calories	2000-2400 calories
Male		2400 calories	2600-3000 calories
	31-50	1800 calories	2000-2200 calories
		2200 calories	2400-3000 calories
	51 +	1600 calories	1800-2200 calories
			2200-2800 calories