Dash Diet Review 2025: 33 Breakfast, Lunch & Dinner Ideas

#1 – Overnight Oats: Mix together rolled oats, milk (dairy or non-dairy), chia seeds, and your favorite fruit. Let it sit in the refrigerator overnight, and in the morning, top with a sprinkle of nuts or seeds.

#2 – Scrambled Eggs: Scramble eggs with a small amount of milk and serve with a side of fruit and whole grain toast.

#3 – Greek Yogurt Parfait: Layer Greek yogurt, berries, and whole grain cereal in a jar or bowl.

#4 – Avocado Toast: Spread mashed avocado on whole grain toast and top with a sprinkle of salt, pepper, and a hard-boiled egg.

#5 – Smoothie Bowl: Blend together frozen fruit, milk (dairy or non-dairy), and a scoop of protein powder. Pour into a bowl and top with nuts, seeds, and whole grain cereal.

#6 – Whole Grain Waffles: Top whole grain waffles with sliced fruit and a drizzle of honey or maple syrup.

#7 – Egg Muffins: Preheat the oven to 350°F. Beat together eggs, milk (dairy or non-dairy), and your choice of diced vegetables (such as bell peppers, onions, and spinach). Pour the mixture into muffin tins and bake for 15-20 minutes.

#8 – Omelette: Fill an omelette with your choice of vegetables (such as tomatoes, onions, and bell peppers) and serve with a side of fruit.

#9 – Bagel Sandwich: Toast a whole grain bagel and fill with scrambled eggs, tomato, and avocado slices.

#10 – Breakfast Burrito: Fill a whole grain tortilla with scrambled eggs, beans, and your choice of diced vegetables.

#11 – Breakfast Bowl: Combine cooked quinoa, diced avocado, cherry tomatoes, and a fried egg in a bowl. Top with a sprinkle of chili flakes and a squeeze of lime juice.

#1 – Quinoa and Black Bean Salad: Mix together cooked quinoa, black beans, cherry tomatoes, diced bell peppers, and a squeeze of lime juice. Top with a sprinkle of chopped cilantro.

#2 – Grilled Chicken Salad: Top a bed of mixed greens with grilled chicken, sliced avocado, cherry tomatoes, and a drizzle of balsamic vinaigrette.

#3 – Whole Grain Pasta with Vegetables: Cook whole grain pasta according to package instructions and toss with your choice of vegetables (such as bell peppers, cherry tomatoes, and zucchini) and a light pasta sauce.

#4 – Turkey and Avocado Wrap: Spread mashed avocado on a whole grain tortilla and top with sliced turkey, lettuce, tomato, and a sprinkle of chili flakes. Roll up and slice in half.

#5 – Roasted Vegetables and Quinoa: Roast your choice of vegetables (such as asparagus, bell peppers, and cherry tomatoes) in the oven until tender. Serve over a bed of cooked quinoa.

#6 – Grilled Vegetable and Hummus Wrap: Spread hummus on a whole grain tortilla and top with grilled vegetables (such as zucchini, eggplant, and bell peppers). Roll up and slice in half.

#7 – Black Bean and Corn Salad: Mix together canned black beans, corn, diced red bell peppers, diced red onion, and a squeeze of lime juice. Top with a sprinkle of chopped cilantro.

#8 – Whole Grain Pita Stuffed with Tuna Salad: Mix together canned tuna, diced celery, diced red onion, and a small amount of mayonnaise. Stuff into a whole grain pita pocket.

#9 – Grilled Chicken and Vegetable Skewers: Thread bite-sized pieces of chicken and vegetables (such as bell peppers, cherry tomatoes, and zucchini) onto skewers and grill until cooked through. Serve with a side of quinoa.

#10 – Whole Grain Crackers with Hummus and Vegetables: Spread hummus on whole grain crackers and top with your choice of vegetables (such as cherry tomatoes, cucumber slices, and bell pepper slices).

#11 – Whole Grain Sandwich with Turkey, Avocado, and Lettuce: Spread mashed avocado on whole grain bread and top with sliced turkey, lettuce, and tomato.

#1 – Whole Grain Pasta with Marinara Sauce and Vegetables: Cook whole grain pasta according to package instructions and toss with marinara sauce and your choice of vegetables (such as bell peppers, cherry tomatoes, and zucchini).

#2 – Quinoa and Black Bean Burritos: Mix together cooked quinoa, canned black beans, diced red bell peppers, diced red onion, and a sprinkle of chili powder. Spoon the mixture into whole grain tortillas, roll up, and bake in the oven until heated through.

#3 – Grilled Chicken and Vegetable Skewers: Thread bite-sized pieces of chicken and vegetables (such as bell peppers, cherry tomatoes, and zucchini) onto skewers and grill until cooked through. Serve with a side of quinoa.

#4 – Whole Grain Pizza with Vegetables: Top a whole grain pizza crust with tomato sauce, your choice of vegetables (such as bell peppers, onions, and cherry tomatoes), and a small amount of cheese. Bake in the oven until the crust is crispy and the cheese is melted.

#5 – Baked Salmon with Quinoa and Steamed Broccoli: Bake salmon until cooked through and serve with a side of quinoa and steamed broccoli.

#6 – Whole Grain Stir-fry with Chicken and Vegetables: Cook diced chicken in a stir-fry pan until cooked through. Add in your choice of vegetables (such as bell peppers, onions, and broccoli) and cook until tender. Serve over a bed of cooked whole grains (such as brown rice or quinoa).

#7 – Grilled Vegetable and Hummus Wrap: Spread hummus on a whole grain tortilla and top with grilled vegetables (such as zucchini, eggplant, and bell peppers). Roll up and slice in half.

#8 – Black Bean and Corn Salad: Mix together canned black beans, corn, diced red bell peppers, diced red onion, and a squeeze of lime juice. Top with a sprinkle of chopped cilantro.

#9 – Whole Grain Stir-fry with Chicken and Vegetables: Cook diced chicken in a stir-fry pan until cooked through. Add in your choice of vegetables (such as bell peppers, onions, and broccoli) and cook until tender. Serve over a bed of cooked whole grains (such as brown rice or quinoa).

#10 – Grilled Chicken and Vegetable Salad: Top a bed of mixed greens with grilled chicken, sliced avocado, cherry tomatoes, and a drizzle of balsamic vinaigrette.

#11 – Whole Grain Tacos with Chicken and Vegetables: Fill whole grain taco shells with cooked diced chicken and your choice of diced vegetables (such as bell peppers, onions, and cherry tomatoes). Top with a sprinkle of cheese and a dollop of sour cream.