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The standard dash diet limits sodium consumption to 2300 mg per day and the lower sodium dash diet limits sodium consumption to 1500 mg per day the daily dash eating plan also recommends 6 to 8 servings of whole grains 6 or fewer servings of meat poultry or fish 4 to 5 servings of fruits 4 to 5 servings of veggies 2 to 3 servings of . Dash diet for beginners a beginners guide with a 7 days meal plan recipes and workout the dash diet kindle edition by mccall kirsten download it once and read it on your kindle device pc phones or tablets use features like bookmarks note taking and highlighting while reading dash diet for beginners a beginners guide with a 7 days meal plan recipes and workout the dash diet. If you have high blood pressure it may be time to give the dash or dietary approaches to stop hypertension diet a try our 7 day meal plan makes it easy to get started. 7 day dash diet meal plan for beginners day 1 breakfast 266 calories egg toast with salsa 1 slice whole wheat bread toasted 1 egg cooked in 1 4 tsp olive oil pinch each of salt and pepper 2 tbsp pico de gallo or salsa top bread with the egg salt pepper and pico de gallo 1 medium banana mid morning snack 102 calories