WEBSep 16, 2024 · Sample DASH Diet Menu includes balanced meals like pumpkin pancakes, pasta salad, and chicken salad wraps. Emphasizes low sodium, potassium, and balanced nutrients. Day 1. Breakfast. 2 Pumpkin Pancakes. Topped with ¼ cup walnuts, 2 tablespoons honey, and1 banana sliced. 8 ounces Skim (nonfat) Milk. Lunch. Pasta salad.