DASH Diet Food List Printable – Low Sodium Meal Plan PDF

Name: DASH Diet Food List Printable
Brand: Sorted Templates
SKU: ST-0011
Price: 2.50 USD
Availability: InStock

Overview

The DASH eating plan is easier to follow when it's all on paper. This printable lists foods to eat, limit and avoid, then explains sodium in plain terms: a daily target, the words to look for on labels, the foods where salt tends to hide, and ways to add flavor without it.

A daily servings page, based on the NHLBI DASH Eating Plan at 2,000 calories a day, shows how much of each food group to aim for. A grocery list by aisle, swaps chart, week of meal ideas and food journal help you plan.

Sodium made simple
Daily target, label words and the top foods with hidden salt.
Daily servings
Servings per food group from the NHLBI DASH plan at 2,000 calories.
Flavor without salt
Salt-free ideas to keep meals tasting good.
Plan the week
Seven days of meal ideas, a planner and a meal prep checklist.

What's inside

Food list
Eat, limit and avoid, with food icons
Sodium basics
Daily target, label words, top hidden-salt foods and salt-free flavor ideas
Daily servings
DASH servings per day, from the NHLBI DASH Eating Plan (2,000 calories a day)
Shopping
Grocery list by aisle (pre-filled and blank) and pantry staples
Swaps
A simple swaps chart
Meal planning
7 days of meal ideas, a weekly meal planner and a meal prep checklist
Food journal
Two journal pages

How it works

1
Buy on Etsy, then download the PDF for your paper size from your Etsy Purchases page.
2
Print at 100% / actual size, or import the PDF into GoodNotes, Notability, Xodo or any PDF app.
3
Stick the list on the fridge and plan your week. Everything is undated, so reprint pages any time.

Good to know

Digital download: nothing is shipped
Personal use license: please don't share or resell the files
Colors may look slightly different when printed
A general guide, not medical advice: check with your doctor or dietitian for your own needs.

Questions

What can you eat on the DASH diet?

The food list sorts foods into eat, limit and avoid, and the servings page shows how many daily servings of each group the NHLBI DASH Eating Plan suggests at 2,000 calories. Your own targets may differ, so check with your doctor or dietitian.

Does it cover sodium?

Yes. There's a sodium page with a daily target, words to watch for on labels, common foods with hidden salt and salt-free ways to add flavor.

Is there a DASH meal plan?

Yes: 7 days of meal ideas plus a blank weekly meal planner and a meal prep checklist.

Can I use it on my iPad?

Yes. Import the PDF into GoodNotes, Notability, Xodo or any PDF app. The index and section tabs are clickable, so you can tap to jump between sections.

Will I get a printed copy in the mail?

No. It's a digital download. You print the pages yourself at home or at a print shop, or use them on a tablet.

How it's made: designed by Sorted Templates. We use AI tools to help draft text and lay out pages, and every page is reviewed and edited by us before it's listed. Lifestyle and mockup images may be AI-generated or AI-edited; the page previews show the actual files.