FOR ANYONE TOLD TO “WATCH THEIR SALT”
The DASH Diet Kitchen Guide (Printable Set + Bonus)
The DASH Diet Kitchen Guide (Printable Set + Bonus)
Your doctor said cut the salt. Nobody told you what to actually eat.
This guide does. It shows the salt in every food, plans 28 days of meals for you, and gives you 100 recipes that still taste good. Download it now. Cook your first DASH dinner tonight.
28-Day Meal Plan: every meal already planned
100 Easy Recipes: one dinner for the whole family
Food List: 144 foods, salt already counted
- Know exactly what to eat. A 28-day meal plan, every breakfast, lunch and dinner already decided.
- Food that still tastes like food. 100 low-sodium recipes the whole family will eat, so you never cook twice.
- No more label math. 144 everyday foods with the sodium already counted.
Your doctor said “eat less salt.” But nobody told you what to eat.
You got a pamphlet, not a plan. Now you stand in the store and guess.
“Just cut back on salt.”
That was all they said. No food list. No meals. No idea where the salt is hiding.
You threw out the salt shaker.
But your numbers barely moved. Most of the salt you eat was never in the shaker.
Food labels are confusing.
Milligrams, percents, serving sizes. You just want to make dinner.
Your food got boring.
The same plain meals every day. Or you cook two dinners: one for you, one for everyone else.
What you eat can change your numbers. Studies proved it.
DASH is an eating plan made by U.S. government health scientists to help with high blood pressure. Doctors still recommend it first.
Lower blood pressure
In a big study, people with high blood pressure who ate the DASH way saw their top number drop 11.4 points more than people eating normally.
Less salt, bigger drop
People who ate DASH and kept salt (sodium) under 1,500 mg a day saw the biggest drop of all.
Top-ranked diet
U.S. News & World Report ranked DASH #1 for high blood pressure in 2025, and #1 overall eight years in a row.
Sources: Appel LJ et al., New England Journal of Medicine, 1997 (DASH trial) · Sacks FM et al., New England Journal of Medicine, 2001 (DASH-Sodium trial) · U.S. News & World Report, Best Diets 2011–2018 and 2025.
In these studies, people were given all their meals. Your results may be different. This guide teaches you what to eat. It does not treat any illness. Never stop or change a medicine without asking your doctor.
The salt shaker was never the real problem.
That's why throwing it out didn't help much. Here are the two things that really matter.
of the salt you eat is already in the food
The CDC says most salt comes from bread, deli meat, soup, sauce, cheese and restaurant food. You can't cut salt you can't see. You need to know which foods have it.
Eating less salt is only half of DASH
The other half is eating more of the good stuff: fruit, vegetables, beans, and low-fat milk and yogurt. Most people only cut things out. It feels like a punishment, and they miss half the benefit.
The guide does the thinking. You just cook.
Every meal is already planned for you. You don't have to figure anything out.
See where the salt hides
Look up any food. See how much salt it has in one line. No math.
Keep the foods you love
Easy swaps for salty foods, so you don't have to give up everything you like.
Cook what's on the page
Follow the 28-day meal plan and 100 easy recipes. They taste good thanks to herbs, lemon and spices, not salt.
Three guides + 3 free gifts. One kitchen set.
Print it and keep it on your fridge.
DASH Meal Plan
- 28 days of meals, already planned
- How much of each food to eat
- Foods to eat more of, and less of
Sodium & Food List
- 144 everyday foods
- The right portion for each one
- Salt, potassium and calories for each
Recipe Booklet
- 100 recipes, breakfast to dinner
- Easy step-by-step instructions
- Cook time and salt on each one
Every food, salt already counted.
Here are 8 foods from the list. See how little salt they have, and how much potassium (the good stuff) they give you.
| Food | Serving | Calories | Salt / sodium (mg) | Potassium (mg) |
|---|---|---|---|---|
| Banana | 1 medium | 105 | 1 | 422 |
| Spinach, cooked | ½ cup | 21 | 63 | 419 |
| Sweet potato, baked | 1 medium | 103 | 41 | 542 |
| Lentils, cooked | 1 cup | 230 | 4 | 731 |
| Salmon, cooked | 3 oz | 175 | 52 | 326 |
| Greek yogurt, plain nonfat | 6 oz | 100 | 61 | 240 |
| Oatmeal, cooked | 1 cup | 166 | 9 | 164 |
| Almonds, unsalted | 1 oz | 164 | 0 | 208 |
Values are approximate, based on USDA FoodData Central, prepared without added salt.
Low salt still tastes good.
100 easy recipes. Each one shows how long it takes and how much salt it has. One dinner the whole family will eat.
On the fridge. By the stove. At the table.
Print it once. Keep it where you cook. No phone, no scrolling, no guessing.
Why a printed guide beats your phone.
| This guide | Diet apps | Googling | A regular cookbook | |
|---|---|---|---|---|
| Salt listed for every food | ✓ | Varies | ✕ | ✕ |
| Shows what to eat more of, not just less | ✓ | ✕ | Mixed advice | Rarely |
| Foods to eat and avoid, on one page | ✓ | Varies | ✕ | ✕ |
| Works without a phone | ✓ | ✕ | ✕ | ✓ |
| Yours in one minute | ✓ | ✓ | ✓ | ✕ |
| Pay once, no monthly fee | ✓ | Often monthly | ✓ | ✓ |
Try it in your own kitchen.
Use it for 30 days. If it doesn't make healthy eating easier, email us. We'll give you all your money back. No questions asked.
Before you decide.
What do I get?
3 guides you can print: a 28-day meal plan, a list of 144 foods with their salt, and 100 recipes. Plus 3 free gifts: Batch-Cook Sundays, Eating Out DASH-Style and a Grocery Store Guide. It all comes in one PDF file.
I'm not good with computers. How do I get it?
After you pay, you'll see a download button. We also email you the link. Click it and the guide opens. Stuck? Reply to the email and we'll help.
I don't have a printer.
That's okay. Read it on your phone or tablet. Or take the file to a print shop or pharmacy. It costs a few dollars.
I tried to eat healthy before and quit.
Most people quit because they have to decide every single meal. Here it's already decided: what to buy, what to cook, how much. Just follow the page.
My doctor told me to try DASH. Is this the right guide?
Yes. It puts the food list, portions and meals in one place, so you can start this week. Still ask your doctor what's right for you.
Can this replace my blood pressure medicine?
No. This guide teaches you what to eat. Never stop or change a medicine without asking your doctor.
Is DASH right for everyone?
DASH has lots of foods rich in potassium. If you have kidney problems, or take medicine that affects potassium (like some blood pressure pills or water pills), ask your doctor first.
Will my family like the food?
Yes, that's the goal. The recipes use normal groceries and get their taste from herbs, lemon and spices. One dinner for everyone.
Can I print copies for my family?
Yes. Print as many as your home needs. One for the fridge, one for the kitchen drawer.
What if I don't like it?
You have 30 days. Email us and we'll give you all your money back.
Go to your next check-up with a plan.
Every week you wait is another week of guessing. Download it now and cook your first DASH dinner tonight.
- Meal Plan: 28 days of meals, already planned
- Food List: 144 foods, salt already counted
- Recipe Booklet: 100 low-salt recipes that taste good
- 3 free gifts: Batch-Cook Sundays, Eating Out and Grocery Store Guide
- Instant download: print as many copies as your home needs
- 30-day money-back guarantee
Instant PDF download · Secure checkout · 30-day money-back guarantee