20 Simple Meal Prep Ideas for the DASH Diet

By

Danielle DeAngelis

Published on March 12, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Sweet Potato, Kale & Chicken Salad with Peanut Dressing — Photo: Carolyn Hodges, M.S., RD

In only 20 minutes or less, you can prep meals that are well-suited for the DASH diet, AKA the Dietary Approaches to Stop Hypertension. These simple meal prep ideas include breakfasts, lunches, dinners and snacks, so you can have something ready for whenever hunger strikes. Plus, by aligning with the DASH diet, these meals have low counts of saturated fat and sodium, so they also meet our heart-healthy and high-blood pressure recipe parameters. Recipes like our Chipotle-Lime Cauliflower Taco Bowls and Blueberry-Banana Overnight Oats are nutritious options that you will be thanking yourself for making ahead.

01 of 20

Chipotle-Lime Cauliflower Taco Bowls

A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

02 of 20

Quinoa, Avocado & Chickpea Salad over Mixed Greens

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

03 of 20

Blueberry-Banana Overnight Oats

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

04 of 20

Chimichurri Noodle Bowls

We're mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls. The bright and herby chimichurri sauce originally appeared in Katie Workman's salmon recipe for EatingWell magazine (see Associated Recipes). Leftover chicken, tofu or canned beans can be swapped in for the shrimp.

05 of 20

Vegan Superfood Grain Bowls

Vegan Superfood Buddha Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

06 of 20

Avocado Hummus

This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

07 of 20

Spinach & Strawberry Meal-Prep Salad

spinach and strawberry meal-prep salad — Carolyn Hodges, M.S., RDN

One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts, gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

08 of 20

Pumpkin Overnight Oats

Make these easy vegan overnight oats with whatever nondairy milk you have on hand. It's a great way to use up leftover canned pumpkin--plus, you can multiply the recipe to meal-prep healthy breakfasts for the whole week.

09 of 20

Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

10 of 20

Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew

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

11 of 20

Blueberry Almond Chia Pudding

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

12 of 20

Avocado-Yogurt Dip

Update your guacamole recipe by adding protein-packed yogurt to make a healthy dip recipe. For an extra kick, add minced jalapeño or your favorite hot sauce for some zing! Serve this healthy dip recipe with crunchy vegetables, pita chips or pretzels, or use as a sandwich spread.

13 of 20

Chickpea & Quinoa Grain Bowl

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

14 of 20

Peanut Butter Protein Overnight Oats

Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.

15 of 20

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

16 of 20

Apricot-Sunflower Granola Bars

Easy to make at home, these nut-free granola bars can be adjusted to your taste preferences. Simply vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, 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 brown rice syrup held the bars together the best.

17 of 20

Slow-Cooker Pasta e Fagioli Soup Freezer Pack

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 for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

18 of 20

Zucchini Mini Muffins

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

19 of 20

Meal-Prep Vegan Lettuce Wraps

For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.

20 of 20

Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

Salmon Couscous Salad

14 DASH Diet Dinners in 20 Minutes or Less

Slow-Cooker Pasta e Fagioli Soup Freezer Pack

13 Simple Meal Prep Ideas to Help Lower High Blood Pressure

Pineapple Green Smoothie

15 DASH Diet Breakfast Recipes in 10 Minutes or Less

Scallops with White Bean Ragu & Charred Lemon

17 One-Pot Blood Pressure-Friendly Dinners for Summer

overhead shot of pasta with shrimp in a blue bowl

20 DASH Diet Dinners to Make This April

Roasted Salmon with Smoky Chickpeas & Greens

30-Day DASH Diet Weight Loss Dinner Plan

Bagel Gone Bananas

13 DASH Diet Snacks for Weight Loss

Chickpea & quinoa grain bowl in a white shallow bowl, with a fork on the left side

17 Low-Sodium Lunches to Improve Blood Pressure

chunky black bean salsa with corn & bell pepper

12 Easy Summer Veggie Sides to Help Lower Blood Pressure

Pork Tenderloin with Apple-Thyme Sweet Potatoes

15 DASH Diet Dinners to Make This Winter

Chickpea Pasta with Mushrooms & Kale

22 DASH Diet Dinners That Are Ready in 30 Minutes

Fruit & Yogurt Smoothie

16 DASH Diet Breakfast Ideas

11 Skillet Dinners to Support Healthy Blood Pressure

One-Pan Chicken & Asparagus Bake

You Just Started the DASH Diet—Here Are The Recipes To Make First

One-Pan Chicken & Asparagus Bake

22 Budget-Friendly Recipes for High-Blood Pressure

Chicken & Mushroom Shepherd's Pie

23 High Blood Pressure-Friendly Dinners to Make This Winter