15+ Simple Meal Prep Recipes for the DASH Diet

15+ Simple Meal Prep Recipes for the DASH Diet

In just 20 minutes or less, you can prepare meals perfectly suited for the DASH diet, also known as the Dietary Approaches to Stop High Blood Pressure. These simple meal prep ideas include breakfast, lunch, dinner, and snacks, so you can have something ready when you get hungry. Additionally, by aligning with the DASH diet, these meals are low in saturated fat and sodium, so they also meet heart health and high blood pressure prescription standards. Recipes like Chipotle-Lime Cauliflower Taco Bowls and Blueberry-Banana Oats are nutritious choices you’ll thank yourself for making ahead of time.

Cauliflower Lime Taco Bowls

A bold, smoky dressing elevates roasted cauliflower in this meal-ready version of Caroline Malcon’s popular Chipotle-Lime Cauliflower Tacos. To cut down on prep time for healthy taco dishes, look for pre-cut cauliflower in the produce section. You can also save time by using microwaveable quinoa bags (you’ll need one 8-ounce bag for this recipe) instead of cooking the quinoa.

Quinoa, avocado, and chickpea salad over mixed greens

Protein-rich quinoa and chickpeas add staying power to this delicious and healthy salad recipe.

Overnight oats berries and bananas

Blueberries, sweet banana, and creamy coconut milk combine to turn your everyday oatmeal into the best vegan overnight oats! Prepare up to 4 jars at once to keep in the fridge for quick breakfasts throughout the week.

Chimichurri pasta dishes

We combine whole grain pasta with zucchini noodles to add bulk and save calories in these simple, flavor-packed dishes. This bright and herby chimichurri sauce originally appeared in Katie Workman’s salmon recipe for EatingWell magazine (see linked recipes). Leftover chicken, tofu, or canned beans can be substituted for shrimp.

Premium quality vegetable cereal bowls

This nutrient-packed 15-minute grain bowl recipe comes together with the help of some comfort food shortcuts like pre-washed baby kale, microwavable quinoa, and pre-cooked beets. Pack them in advance to keep them on hand to easily prepare lunches or dinners on busy nights.

Hummus with avocado

This vibrant green chickpea recipe couldn’t be easier – just throw a few ingredients into a food processor and pulse! Aquafaba (the liquid in a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips, or toast.

Spinach and strawberry salad

Carolyn Hodges, MS, RDN

One of our most popular salad recipes, Spinach and Strawberry Salad with Feta and Walnuts, gets a makeover in simple yet completely satisfying mealtime spinach salad bowls. It requires minimal setup and can be customized to your taste. Substitute grilled salmon for chicken thighs, almonds or pecans for walnuts, and use any fresh berries that look good at the market.

Pumpkin overnight oats

Make these easy vegan overnight oats with any dairy-free milk you have on hand. It’s a great way to use up leftover canned pumpkin — plus, you can double the recipe to make healthy breakfasts throughout the week.

Hummus and roasted red pepper rolls with tahini sauce

This tangy, nutty tahini sauce combines uncooked ingredients like canned chickpeas and roasted red peppers for easy-to-make lettuce wraps. Prepare these rolls ahead of time for a quick lunch or dinner. A few slices of warm pita bread finishes off the meal perfectly.

Chicken and white bean stew in a slow cooker

This slow-cooked chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti, and a salad.

Raspberry, almond and chia pudding

Switch up your morning oatmeal routine with this super easy chia pudding recipe. It’s made just like overnight oats – combine the chia and milk of your choice, let it soak overnight, top with juicy blueberries and crunchy almonds and dig in!

Avocado and yogurt sauce

Update your guacamole recipe by adding protein-packed yogurt to make a healthier recipe. For extra flavor, add chopped jalapeños or your favorite hot sauce for some liveliness! Serve this healthy recipe with crunchy vegetables, pita chips or pretzels, or use as a sandwich.

Chickpea and Quinoa Grain Bowl

Cereal bowls seem to have as many different shapes as there are stars in the sky, and there’s no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado, and lots of veggies!

Peanut butter protein overnight oats

Powdered peanut butter is a handy pantry staple that’s a great plant-based protein booster for your oatmeal and smoothies. Double or triple this recipe to prepare breakfasts for the week or to make breakfast for the whole family.

Sweet potato, kale and chicken salad with peanut dressing

These delicious cabbage salads will last up to 4 days, making them perfect for make-ahead lunches. To keep the ingredients from becoming soggy, garnish this salad with peanuts just before serving. For a delicious vegetarian option, substitute grilled tofu for chicken breast (see linked recipes).

Apricot and Sunflower Granola Bars

These nut-free granola bars are easy to make at home and can be customized to your liking. Simply change up the toppings to your taste, substituting 2 cups of any combination of small (or chopped) dried fruits, seeds, and/or chocolate chips for the apricots and seeds in this version. We tested several sticky sweeteners, including maple syrup and honey, but found that brown rice syrup kept the bars together best.

Freeze pack slow cooker pasta and fagioli soup

Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand to prepare special dishes, this is the recipe for you. The fruity power of olive oil elevates the flavors in this Italian slow cooker soup.

Mini zucchini fritters

Grated zucchini provides moisture and texture to these two-bite muffins, while chocolate chips add just the right amount of sweetness. The perfect quick breakfast or after-school snack, these muffins freeze well, so make a batch in advance for busy days.

Veggie lettuce meal prep

For a healthy lunch idea, we replace the traditional warm filling with a cold vegetarian bean salad loaded with fresh herbs and lemon. Placing a little quinoa on each lettuce leaf before adding the filling helps prevent the wrap from becoming soggy.

Mason jar power salad with chickpeas and tuna

This power salad will give you energy for hours, thanks to 26 grams of protein and 8 grams of fiber. Stir the dressing and kale and then leave it in the jar, which will soften them enough that you don’t need to massage or cook them to make them tender.

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