The DASH (Dietary Approaches to Stop Hypertension) diet is designed to support people with high blood pressure. Doctors usually recommend it to patients to help lower blood pressure by creating a heart-healthy diet.
Changing your diet and lifestyle can be challenging, even when it’s to support your overall well-being. Luckily, multiple DASH diet meal delivery services can help make the transition to a healthier lifestyle easier.
Below, you’ll learn about DASH diet basics and some top meal delivery service options to help you stay on track. We recently reviewed our list and re-tested these services in 2024 to ensure we’re bringing you the most current information on meal kits to support the DASH diet.
Short on Time? Here Are the Best DASH Diet Meal Delivery Services In 2024:
- Best Overall DASH Diet Meal Delivery: BistroMD
- Best Organic DASH Meal Kit Service: Green Chef
- Best For Prepared Meals That Can Support DASH Diet: Factor
- Best Plant-Based Smoothies, Grain Bowls, And Noodles For DASH Diet: Splendid Spoon
- Best for athletes on DASH diet: Trifecta
In-Depth Review of the Top Meal Delivery Services For DASH Diet
1. BistroMD - Best Overall DASH Diet Meal Delivery
Pros and Cons
BistroMD Pros
- Full diet support for every meal, all week long
- Specific Heart Healthy Program makes it easy to find DASH diet foods
- Doctor-created and dietician-designed prepared meals to support health
- There is an extensive menu of weekly options to choose from
BistroMD Cons
- Meals arrive frozen
- Offers only single-serving, one-person plans
About the Service
BistroMD is a top choice for those following a doctor-prescribed DASH diet. Registered dieticians craft the meals to create a full plan to support health goals – including a low-sodium, heart-healthy diet. They offer a complete Heart Healthy Program that supports the DASH diet.
Our 2024 meal kit testers were impressed with how flavorful the meals were despite being low in sodium.
What Do You Get?
With BistroMD, there is a specific Heart Healthy plan that can provide breakfast, lunch, and dinner for the DASH diet.
Their plans are for single-serving microwavable meals, with a Full Program for all three meals or a Lunches and dinners plan. With either option, you can get enough food for five days or the full seven-day week.
DASH Diet Meals To Try
- Butternut Squash with Chicken Meatballs
- Grilled Salmon with Creamy Pesto
- Butter Bean Ragu with Roasted Garlic Brussels Sprouts
- Pork Tenderloin with Spiced Apple Chutney
What Do Customers Think Of It?
BistroMD customers appreciate the variety of weekly meals available, the good taste, low sodium, and the health benefits.
Reddit user @EntropyAhoy says, “Their weekly selection is so large that I don’t have issues finding good choices each week.”
Meanwhile, @SaturnVengineswap says, “The food is really good and has much less sodium than [other meal kits].”
2. Green Chef - Best Organic DASH Meal Kit Service
Pros and Cons
Green Chef Pros
- USDA-certified organic, high-quality ingredients
- Clearly labeled Sodium Smart options on the menu
- Clean eating, whole food focus for recipes
- Plans to support many dietary needs
Green Chef Cons
- No specific heart-healthy program option
- Traditional meal kit only – no oven-ready or microwavable meals
About the Service
While Green Chef does not have a set menu for heart-healthy meals, it provides nutritionist-approved options. Green Chef is USDA-certified organic and sources only high-quality meats. Thanks to the clear nutrition facts posted on its menu, you can easily opt for low-sodium, heart-healthy recipes.
Our testers appreciated the high-quality meat and produce we received in our 2024 box and the truly delicious yet easy-to-prepare recipes.
What Do You Get?
Green Chef offers plans for 2, 4, or 6 people, with 3 or 4 meals delivered in your weekly box. During sign-up, you can specify dietary preferences to get recommendations for lifestyles like the Mediterranean Diet, Calorie Smart, Plant-Based, and more.
You can choose from the full menu every week, including the clearly labeled Sodium Smart dishes suited to the DASH diet. Green Chef also has add-ons for breakfast options, supplements, drinks, additional low-fat proteins, and more.
DASH Diet Meals To Try
- Herbed Organic Chicken & Fig Kale Salad With Scallion Bulgur, Pistachios, And Lemon Crema
- Barramundi & Mexican Skillet Corn With Summer Squash, Roasted Potatoes, Chipotle-lime Aioli And Cotija Cheese
- Penne Pasta Bowls With Pesto And Chard, Corn, Caramelized Fennel, Sun-dried Tomatoes And Walnuts
- Herbed Turkey & Kale Bulgur Bowls With Apricots, Pistachios, Schug Crema, And Tomato
What Do Customers Think Of It?
Green Chef customers like the great taste of the meals and the ease of reviewing nutrition information when choosing recipes for the week.
@MarizpanFairy on Reddit says, “I have been happy with Green Chef,” adding that they choose their meals “based on the nutrition facts.”
Another Redditor, @itsreallyunquietome, uses Green Chef to support their diet and says, “Meals on GreenChef have tasted brilliant.”
3. Factor - Best For Prepared Meals That Can Support DASH Diet
Pros and Cons
Factor Pros
- Premade meals are quick and convenient for busy schedules
- Fresh, never frozen microwavable meals
- Meals designed to be nutritionally balanced & perfect portions
- Great selection of meals with lean meats to support the DASH diet
Factor Cons
- Some meals can be high in sodium
- No traditional meal kits, only prepared meals
About the Service
Factor is a meal kit company that delivers fresh, fully prepared meals to your doorstep every week. They eliminate the work of meal planning and cooking to bring you delicious, nutritious foods.
Our 2024 meal kit testers appreciate that Factor meals arrive fresh and microwave-ready, making them easy and delicious.
What Do You Get?
On Factor, you receive fully prepared, single-serving meals – with options for 6, 8, 10, 12, 14, or 18 meals per box.
Factor does not have a specific heart-healthy plan, and you do need to choose carefully when using this as a DASH meal kit service due to some meals having high sodium content. The menu includes nutrition information to help you find meals with 700-800mg sodium, including low-fat or plant-based proteins.
DASH Diet Meals To Try
- Shredded Chicken Taco Bowl with Roasted Corn Salsa & Cilantro Lime Sour Cream
- Sweet Teriyaki Sesame Barramundi with Forbidden Rice, Ginger Cabbage, Edamame & Roasted Broccolini
- Mushroom Chicken Thighs & Wild Rice with Garlic-Roasted Green Beans
- Sun-Dried Tomato Chicken with Zucchini Noodles
What Do Customers Think Of It?
Factor customers appreciate the convenience of having healthy, tasty, pre-made meals delivered weekly.
Reddit user @ogvibes_ says, “I liked the convenience and thought the meals were good.”
Another Redditor, @mangocrazypants, says, “What factor does is it eliminates all the hard parts of nutrition or most of them as well as meal prep.”
4. Splendid Spoon - Best Plant-Based Smoothies, Grain Bowls, And Noodles For DASH Diet
Pros and Cons
Splendid Spoon Pros
- Meals are plant-based and nutritious
- Pre-made meals and smoothies are quick and easy
- Free shipping with 14 or 21 item plans
- Easy filter to navigate to lower sodium meals
Splendid Spoon Cons
- Fewer options compared to other meal kits
- Foods are single-serving only
About the Service
Splendid Spoon offers plant-based microwavable meals made by chefs and designed by registered dietitians to meet your nutrient needs. A plant-based diet generally encourages the consumption of whole foods, low-fat proteins, lots of vegetables, and less salt, making it an excellent option for a DASH food kit delivery.
Our 2024 meal kit reviewers love how much flavor is packed into Splendid Spoon’s soups and bowls while still being incredibly healthy and nutritious.
What Do You Get?
Splendid Spoon plans are simple, based on how many items you want in each box. You can receive 7, 14, or 21 items, mixing and matching between their smoothies, soups, and noodles, and more.
A filter makes it easy to select lower-sodium meals each week, so choosing DASH-friendly meals is quite easy.
DASH Diet Meals To Try
- Meatball Marinara Noodles
- Red Lentil Dal Soup
- Naked Burrito Bowl
- Brussels Bolognese Pasta
What Do Customers Think Of It?
When talking about Splendid Spoon, customers say they love the convenience, taste, and generous portion sizes.
On Reddit, user @uhallnight says they’ve been “really impressed with how tasty the meals are” from Splendid Spoon.
Another Redditor, @subversivesocialite, says, “They are good and convenient.”
5.Trifecta - Best for Athletes on the DASH Diet
Pros and Cons
Trifecta Pros
- Macro-balanced, chef-designed meals
- High standards for organic, clean ingredients
- Meals with lower sodium than most meal kit companies
- Option to include breakfasts along with dinners
Trifecta Cons
- Relatively limited weekly options per plan
- Meals are single-serving only
About the Service
Another great option for those with busy schedules is Trifecta, which offers an array of healthy meals and meal plans, including meals suited to the DASH diet. Trifecta provides meals with balanced macros to promote healthy eating and organically sourced ingredients to further support wellness goals.
Our meal kit review testers loved that the meals were well-seasoned and satisfying while still being nutritionally balanced.
What Do You Get?
Trifecta offers specialized plants to meet key goals. With each plan, you’ll choose how many entrees you’d like to get, from 5, 7, 10, or 14 per week, and whether you want to add breakfasts. You can pick your meals or let Trifecta’s chef choose them for you.
Their Clean Meal Plan option is the best fit for a DASH diet meal kit option, offering many meals with less than 600mg of sodium. This puts them at the lower end of sodium content among meal delivery services.
DASH Diet Meals To Try
- Chicken Mac N Cheese With Green Beans
- Peri Peri Turkey With Pasta And Broccoli
- Cajun Inspired Salmon Rice And Green Beans
- Teriyaki Inspired Sliced Chicken Breast And Rice Bowl
What Do Customers Think Of It?
Trifecta customers appreciate the portion control and convenience the service offers.
Redditor @dtfillmore says, “I like the Trifecta meals” adding that their customer service has been helpful.
Another user, @otffan2019, says, “ I found the food filling,” and they liked how it helps with portion control while being satisfying.
What Is The Dash Diet? The DASH Diet Basics
The DASH diet focuses on healthy meals high in nutrients like potassium, calcium, and magnesium, which have been shown to decrease blood pressure. Additionally, those on the DASH diet are meant to avoid high-sodium meals, added sugars, and saturated fat.
When following the DASH diet, aim for meals loaded with vegetables, whole foods, and clean ingredients while monitoring sodium levels.
Lots Of Veggies
The DASH diet calls for 4 to 5 servings of vegetables per day. A serving is one cup of raw or half a cup of cooked vegetables. You can also drink half a cup of vegetable juice, which counts as one serving.
Clean Ingredients
When following the DASH diet, focus on simple ingredients you can recognize. That way, you can avoid unnecessary added sugar and salt. So, a meal delivery service that includes a lot of fiber-rich veggies, locally sourced ingredients, and leaner protein (chicken, fish, etc.) is a great option.
Whole Foods
Avoiding processed foods is an excellent way to stick to the DASH diet. Many processed foods come loaded with added salt, so it’s best to avoid them as much as possible. When creating recipes from scratch or ordering fully prepared meals with low sodium, you can control your intake more efficiently by selecting whole foods.
Low-Sodium Intake
As mentioned, a significant part of the DASH diet is selecting low-sodium prepared food or cooking meals with less salt. Ensure you read the nutrition facts on prepared meals during the selection process. When creating meals at home, use salt-free spices, select protein that is not pre-seasoned, and make fresh vegetables rather than buying pre-seasoned ones.
What Is The Difference Between DASH & Low Sodium Diet?
The primary difference between a standard DASH diet and a low-sodium diet is the amount of salt you consume daily. You’ll aim for 2,300mg of salt daily with a regular DASH diet. The number drops to 1,500mg of salt or less daily on a low-sodium diet.
Why Trust Us? Our Methodology
Our mission at The Meal Kit Review is to help you pick the best meal kit for your needs, including following a special diet like the DASH diet. Our team takes a hands-on approach to our reviews, sampling each meal service from start to finish. We sign up for the service, choose meals, prepare and enjoy them according to the package – and then pass that experience on to you through reviews and recommendations!
Check out our full methodology page to learn more about our rating process.
Final Notes
When following the DASH diet, focus on consuming non-processed, clean ingredients with as little added salt and sugar as possible. With these guidelines in mind, and with the help of meal kits to make life easier, you’ll be able to adapt to the DASH lifestyle quickly.
If you don’t have time to meal prep or cook DASH-friendly meals during the week, meal kits and meal delivery services are a great option. BistroMD and Trifecta are great options for the best DASH meal companies. They feature low-sodium, heart-healthy, ready-to-eat meals with lots of vegetables.
Whether you’re interested in eating plant-based or prepped meals ready in minutes, a meal kit company on our list can support your healthy eating habits!
