9 Best DASH Diet Meal Delivery Services in 2024

The DASH diet emphasizes fruits, vegetables, whole grains and lean proteins with less salt, red meat, and added sugar. Many people report that the DASH diet lowered their blood pressure and improved their well-being. But there’s definitely a learning curve involved in moving toward a healthier meal plan, and that’s where a meal delivery service can help. 

I’ve compiled a list of the best DASH diet meal delivery services. I’ve scanned sodium levels, pored over ingredient lists, consulted colleagues, and compared serving costs and shipping fees. And after examining dozens of companies, I’ve come up with the 9 best meal delivery services for DASH dieters.

HelloFresh gets my #1 spot for its healthy recipes and reasonable sodium levels. But every meal delivery service on this list has something to offer those who are looking to incorporate the DASH diet into their lives. Read on and learn how you can start eating a heart-healthy diet. 

The Best DASH Diet Meal Delivery Services Reviewed

1. HelloFresh – Best DASH Diet Meal Delivery Service in 2024

HelloFresh sets a global standard for healthier eating. The world’s largest and most popular meal delivery service, HelloFresh has a great reputation for providing fresh, healthy meals for people who want to improve their diets. 

What’s on the Menu?

You’ll find a wide variety of meal kits made with fresh seasonal produce, whole grains, and high-quality lean proteins. 

You can choose between 6 different HelloFresh plans, including Meat & Veggies, Fit & Wholesome, and Pescatarian options. But no matter which plan or plans you choose, you’re always free to select from any item on the menu. The DASH diet aims to get you in the habit of healthier eating, and you’ll find many tasty and heart-healthy recipes at HelloFresh.

Its 100+ weekly options encompass a wide variety of tastes. You’ll find meals inspired by Mexican, Mediterranean, Korean, Asian, and other cuisines. The Goat Cheese Chicken with Figgy Balsamic pictured above is a great option. It gives you nutrient-packed carrots and lean chicken breasts in a meal with just 610 calories and only 8 grams of saturated fat. 

But there are also many offerings of classic American comfort food. The Family Friendly plan is a great way to introduce your children to tasty but healthy meals they’ll love. Our expert reviewer tried HelloFresh at home and felt that it was a great choice for families thanks to its balanced but crowd-pleasing recipes.

What Makes It Special?

HelloFresh also offers Quick & Easy options that take less time to prepare and cook. Eating healthy can be tough when you’re pressed for time, but dishes labeled with Easy Prep and Easy Cleanup can be a lifesaver on busy nights. You get nutritious heart-healthy options that you can put on the table in just a few minutes. 

HelloFresh’s 2-serving plans can also be a great choice for singles. You can make 2 healthy meals out of a single kit, which makes it a lot easier to stick to a consistent DASH regimen. Since HelloFresh is known for its generous portions, you can eat well for both supper and the next day’s lunch. 

Is It Good Value?

You will have to check the nutritional information on your HelloFresh meals. While there are many meals with moderate sodium levels, there are also some high-sodium offerings on the menu. But between the extensive menu and the many add-ons available at the HelloFresh market, you’ll have no trouble finding meals suited to your DASH diet.

Prices start at $3.32 per serving. Your minimum weekly order is 2 meals for 2, and you can order up to 6 meals for 4. 

2. Green Chef – Best Organic DASH Diet Meals

Green Chef is the first USDA-certified organic meal kit service and is still among the few services with organic certification. Fresh vegetables and fruits are an important part of the DASH diet, and Green Chef uses produce that’s not only fresh but also free of pesticide and chemical fertilizer residue. 

What’s on the Menu?

The Mediterranean Diet is a huge influence on the DASH diet plan, and Green Chef has a dedicated Mediterranean menu. You’ll find meals rich in whole grains, lean proteins, and healthy fats – all things that are encouraged on the DASH diet. 

Recipes may sound complicated, but Green Chef makes them much easier. Sauces and spice blends arrive pre-made, which speeds up the cooking process. Instructions are clear, well-illustrated, and easy to follow. A Green Chef subscription is a great way to learn how to cook healthy meals at home. 

Salmon with Creamy Dill Sauce (pictured above) is a Green Chef Mediterranean meal that has 35 g of lean protein and just 390 mg of sodium. (You can lower that level further by skipping the sauce). Our reviewer tried Green Chef at home and found the meals were the best they ever had from a meal delivery service.

What Makes It Special?

Items on the Gluten-Free menu are certified safe by the Gluten Intolerance Group. This means they are prepared and stored in gluten-free areas and are safe for those with celiac disease or serious gluten sensitivity. If you like the DASH diet but can’t tolerate whole grains, the Salmon with Dill Sauce is DASH-friendly but also gluten-free. 

Green Chef’s Green Market also offers options like quick lunches and clean proteins like wild-caught salmon and humanely raised chicken. These add-ons can help you put even more healthy food in your refrigerator and save you trips to the grocery store.

Is It Good Value?

No matter what Green Chef menu you choose, you can select any item on the menu. While the flexibility is great, you will need to keep an eye on the ingredient list and nutrition label. While the Mediterranean meal plan is generally DASH-compliant, you may find other Green Chef entrees to be higher in sodium or saturated fat.

Prices start at $9.99 per serving. Your minimum order is 3 meals for 2 per week. You can order up to 4 meals of 6 servings, which makes Green Chef a great choice for large households. 

3. Blue Apron – Best Gourmet DASH Diet Meals

Blue Apron offers DASH Diet meals with a gourmet twist. Its menu features meals that are both heart-healthy and globally inspired. You can encounter new culinary traditions and pick up new techniques for cooking nutritious and delicious meals.

What’s on the Menu?

Each recipe is designed by culinary experts. The chefs behind Blue Apron's menu have honed their skills in reputable restaurants around the world. The Pan-Seared Salmon pictured above adds fruity heat with a sweet and peppery Calabrian Mayo sauce, while the zucchini and tomatoes get extra sweetness from a sprinkling of golden raisins. 

You can save cooking time with Blue Apron’s Prepared & Ready meals. These meals arrive fresh and just need a few minutes in the microwave to heat up. Its Premium meals are a great choice for special occasions when you want a restaurant-quality meal without the hassle of finding a reservation. 

Blue Apron’s Make it Vegetarian tag makes it easy to add more vegetables to your diet. You can customize some meals to make them vegetarian by removing the meat and adding a plant-based substitute. 

What Makes It Special?

All Blue Apron ingredients come from family-run farms, fisheries, and ranches that practice humane and sustainable agriculture. Blue Apron is also carbon-neutral and sends its meals out in recyclable packaging. You can enjoy your meals while helping the planet.

For extra flexibility, you can choose from a selection of prepared meals and family meal kits at the Blue Apron Market. Learn more about Blue Apron’s different offerings in our expert Blue Apron Review.

Is It Good Value?

If you're new to cooking, you'll appreciate the helpful how-to videos and online demos available on Blue Apron’s website. There’s no better way to master a new technique or recipe than watching somebody else go through all the steps. 

You can order 2 to 5 Meal Kits for 2 or 4 people every week, or a minimum of 4 single-serving Prepared & Ready meals. Pricing starts at $3.74 per serving.

4. Factor – Best Prepared DASH Diet Meals

Factor delivers prepared meals that align well with the DASH diet principles. Every meal is designed by dietitians, prepared by chefs, and delivered to you fresh and never frozen. You get GMO-free produce and ethically sourced meats from sustainably raised animals. Not only are these meats more humane, but they also have better nutritional value. 

What’s on the Menu?

Factor’s Calorie Smart meals contain 550 calories or less. If you are trying to lose weight as part of your DASH diet, the Calorie Smart options are filling and nutritious, even though they are lower in calories. Most other meals on the Factor menu come in at 750 calories or less, so they’re also good for people who want to maintain their weight. 

There’s also a selection of plant-based and vegetarian meals. While the variety may not be enough for those on a strict vegetarian or vegan diet, Factor’s plant-based meals are a great way to add more vegetables to your diet. 

In addition to meals, Factor offers a number of DASH-friendly add-ons. Factor’s smoothies are a great pick-me-up to replace a sweet snack, while its egg bites are great if you want a hot breakfast. Our expert reviewer noted that you can also add bulk proteins like salmon and chicken to your order. 

What Makes It Special?

If you lead a busy life, you’ll love Factor’s meals. If you need a quick meal option, your Factor meal is ready after just a few short minutes in the microwave. Factor is an especially good choice for those with limited meal options at their office. Bring a Factor meal in for lunch, and you no longer have to rely on your cafeteria or takeout options. 

You also get a free 20-minute consultation with a Factor dietician when you sign up. They can provide you with advice on the DASH diet and steer you toward the best Factor meals for your needs. 

Is It Good Value?

One thing to note is that Factor’s meals can be higher in sodium. The convenience and fresh ingredients are both great, but you will want to check the nutritional labels before ordering. Those with stricter sodium requirements should check out our list of the best low-sodium meal delivery services. 

You can order between 6 and 18 meals per week, plus add-ons. Prices start at $10.49  per serving. 

5. BistroMD – Best DASH Diet Low-Sodium Meals

BistroMD caters to a variety of medical dietary needs, including those specific to the DASH diet. If your doctor has recommended a low-sodium diet, BistroMD can provide you with food that’s low in salt but high in flavor. Created and owned by a weight loss physician, BistroMD offers low calorie meals that are balanced, healthy, and delicious. 

What’s on the Menu?

Every Heart Healthy meal contains under 600 mg of sodium and 3.5 g of saturated fat. The Grilled Salmon with Creamy Pesto pictured above has just 320 mg of sodium with 3 g of saturated fat and only 380 calories. It’s a meal that will help you manage your hypertension but won’t leave you feeling cheated. 

BistroMD meals are geared toward weight loss, and each entree has 450 calories or less. If your doctor has also recommended you lose weight, BistroMD is a nutritionally complete weight loss solution. A BistroMD subscription simplifies calorie counting and meal planning and lets you drop pounds without sacrificing nutrients or taste.

You can also get optional but highly recommended EATS. The Essential and Tasty Snacks are high in protein and fiber but low in sugar and fats. They keep you satisfied between meals and help you control cravings. Instead of expecting you to resist the temptation for snacks, BistroMD gives you healthy snacks that keep you on your DASH diet. 

What Makes It Special?

A BistroMD plan handles all your meals for the day. You get breakfast, lunch, and dinner, so you know exactly how many calories you are consuming each day. You can choose between a 5-day or 7-day plan, so you can cover all your weekly meals, or just rely on BistroMD to keep you on track during your hectic work week. 

After cooking your meals, BistroMD flash-freezes them to preserve freshness and taste. You put them in your freezer when they arrive. You can store them there for up to 1 year, which helps prevent food waste. 

Is It Good Value?

You can learn more about how BistroMD prepares its meals in our expert review.. 

Prices start at $8.24 per serving. If you want to lose weight with your partner, BistroMD offers a 15% discount for couples and families.

6. Purple Carrot – Best Vegan DASH Diet Meals

Purple Carrot’s menu is 100% plant-based. If you are trying to increase your vegetable intake for the DASH diet, you’ll find lots of tasty and heart-healthy veggie and whole-grain recipes here. Every week you get vegan dishes inspired by cuisines from around the world, so you’ll not only eat better, but you'll also get inspiration for making your own vegan meals at home.

What’s on the Menu?

Many vegan menus use meat substitutes, but Purple Carrot makes plant-forward meals. Plant-based faux meats are often heavily processed and high in salt. Purple Carrot uses fresh vegetables prepared with a wide variety of seasonings and cooking techniques. 

Almost all Purple Carrot’s non-produce items, like nut milk and tofu, are organic. Purple Carrot uses many organic vegetables in its recipes, though it is not a certified organic service. The vegetables used are all high in quality and rich in nutrients, which is important for those on the DASH diet. 

The Plantry offers vegan staples like cashew cream cheese and plant-based desserts. These items help you limit your sugar and dairy intake and let you try new flavors and products that you might not have been exposed to otherwise.

What Makes It Special?

You can choose between meal kits and prepared meals, and Purple Carrot lets you order both. Purple Carrot’s prepared meals are cooked fresh, and sealed quickly to lock in freshness, and are great for days when you’re pressed for time. Most meals are ready in 30 minutes, and Less Prep options can be ready in 15 to 20. 

Our omnivorous reviewer tried Purple Carrot at home. After preparing several Purple Carrot meals, they declared that you don’t have to be a vegan to love Purple Carrot. 

Is It Good Value?

Purple Carrot’s motto is “Eat More Plants,” and that attunes perfectly with the DASH mindset. With Purple Carrot, you learn how to love the taste of veggies and exciting ways to prepare them. 

Purple Carrot prices start at $8.50 per serving. You can order a minimum of 3 meal kits for 2 every week, with a maximum of 3 meals for 4. Prepared meals come in single-serving sizes, and you can order bundles of 6, 8, or 10.

7. Eat Clean – Best Quick Paleo Meals for DASH Dieters

Eat Clean’s Paleo menu is a great choice for DASH dieters. The Paleo menu does not use grains or dairy products, so it is lower in carbs and saturated fats. And since all Eat Clean meals contain just 300 to 500 mg of sodium, they are also well-suited to the DASH diet’s lower salt requirements. 

What’s on the Menu?

The Jumbo Shrimp Jambalaya is on Eat Clean’s Paleo menu. There are just 5 ingredients in this tasty dish. Shrimp and andouille sausage provide clean protein, while cauliflower rice stands in for starchy white rice. Add some onion and organic carrots, and you’ve got a meal that’s fit for Mardi Gras without all the saturated fat.  

Eat Clean offers regular and large portion sizes. The DASH diet is not specifically geared toward weight loss, although many patients report losing weight simply because they are eating more healthy meals. If you find the regular portion sizes are not satisfying your hunger, you can order a large portion without feeling guilty. 

There are even some Paleo breakfast options, like Paleo Almond Blueberry Bread and Paleo Blueberry Muffins. These meals use almond flour, vegan cream cheese, and yogurt, so you can enjoy them while remaining within the guidelines of the paleo diet.

What Makes It Special?

You get full nutritional information about each Eat Clean recipe, including a macronutrient count. If you are counting your macros, Eat Clean makes it easy. 

All meals are made with organic and unprocessed ingredients. Most recipes are simple, with a focus on clean high-quality proteins and fresh organic produce. But you’ll still find inspirations from many cuisines, like the New Orleans-influenced Jumbo Shrimp Jambalaya pictured above. 

Is It Good Value?

Our expert reviewer felt that Eat Clean was a great choice for fitness-focused dieters.

Prices start at $8.89 per serving, and you can order 6, 8, 10, 12, 14, or 20 Regular Size meals and between 4 and 20 Large Size recipes per week. The more you order, the lower your price per serving. 

8. Trifecta – Best for Fitness-Focused DASH Dieters

Trifecta offers prepared meals tailored to athletic lifestyles. If workouts are a regular part of your daily routine, Trifecta provides balanced, nutritious meals that will help you meet both your DASH goals and your macros. And each Trifecta meal contains just 300 to 500 mg of sodium, making it a great choice for those trying to manage their blood pressure. 

What’s on the Menu?

Salmon & Wild Rice (pictured above) is a great example of Trifecta’s healthy meals. It starts with salmon, which is rich in omega-3 fatty acids. It then adds a side of wild rice for fiber and nutrients and throws in cranberries, a vitamin-packed superfood. Our expert reviewer thought that Trifecta is a great choice for serious fitness buffs.

Although Trifecta is not certified organic, it uses organic ingredients whenever possible. All meals are gluten-free and have between 300 and 500 calories. They’re suitable for weight loss diets but also provide the fuel you need for daily activities. 

You can select your own meals or let Trifecta choose for you. Trifecta’s chefs and nutritionists can ensure you get meals suited to your nutritional needs, or you can take charge of the process and choose the meals you prefer. You can also order pre-cooked proteins, starches, and vegetables to mix and match your own DASH-friendly meals. 

What Makes It Special?

Your Trifecta meals arrive fully prepared and vacuum-sealed. They will stay fresh for up to 7 days in your refrigerator, or you can store them in the freezer for up to 3 months. When mealtime rolls around, you can heat them in the air-fryer, oven, microwave, or stovetop.

The Trifecta app is also a great aid to diet management. You can track your macros, monitor your calorie intake, and even get exercise reminders. You can also get advice and encouragement from your fellow Trifecta subscribers, which is always helpful when you’re starting or trying to stay on a new diet plan. 

Is It Good Value?

Trifecta may be an especially good value for DASH dieters in Alaska or Hawaii. Unlike most meal delivery services, Trifecta delivers to all 50 states, not just the continental US.

Prices start at $13.79  per serving. You can order 7 to 21 meals per day, so you can cover all your daily meals with Trifecta. 

9. Fresh N Lean – Healthy Prepared DASH Meals

Fresh N Lean meals are gluten-free and use organic produce wherever possible. Eating clean and healthy is an important part of the DASH diet, and Fresh N Lean prepared meals certainly meet that standard. 

What’s on the Menu?

Choose between 8 different meal plans. You have options like keto and paleo as well as less common choices like Whole30. You can also choose the Bulk plan for healthy pre-cooked proteins, sides, and vegetables you throw together yourself to make your own meals. 

Your meals arrive fresh, not frozen. Because they’re fully prepared, you just need to pop them in the microwave for 2-3 minutes, and you have a hot, delicious DASH meal ready to go. 

Eating healthier can be challenging when you have a busy schedule, but Fresh N Lean makes it a lot easier. Learn more in our detailed Fresh N Lean review.

What Makes It Special?

All meal plans include breakfasts and main entrees. Breakfast is an important part of your day, and it can be tempting to grab a sugary donut or pastry on your way to the office. With Fresh N Lean’s prepared breakfasts, you can eat well and be on the road in minutes. 

Fresh N Lean lets you exclude up to 3 ingredients from a comprehensive list. This is great for DASH dieters with allergies or food sensitivities. But you cannot exclude those ingredients from meals, you can only avoid meals containing those ingredients. That means that those with multiple sensitivities may find their menu choices severely limited.

Is It Good Value?

Fresh N Lean limits your menu choices to your chosen meal plan, though you can still add bulk proteins and snacks as add-ons. While Fresh N Lean’s meals are excellent, this approach may not be well-suited to those who want the freedom to choose across menus. 

You can order between 5 and 21 Fresh N Lean meals per week, as well as add-ons like sides, bulk proteins, or snacks. Prices start at $7.53 per serving. 

Quick Comparison Table

Tips for Choosing the Best DASH Diet Meal Delivery Services

With so many different DASH diet meal delivery services to choose from, finding the right option can feel overwhelming. Here are some of the things I looked for when compiling this list. 

• Check your budget: You can find several meal delivery services that offer reasonably-priced DASH-friendly meals. With prices starting at just $3.32 per serving, HelloFresh offers DASH meals at a price that won’t break your budget. 

• Try new recipes: The DASH diet exposes you to healthier eating so you fall into the habit of choosing naturally heart-healthy meals. If you want to learn how to cook nutritious organic meals at home, Green Chef is famous for its diverse menu of recipes from various global cuisines. 

• Determine your cooking time limits: You can eat healthier meals without spending a lot of time in the kitchen. If you’re short on cooking time or kitchen equipment, Factor offers a range of healthy fully prepared meals. Pop them in the microwave or oven and you can enjoy a DASH-friendly meal in minutes. 

• Consider your maximum sodium levels: The DASH diet limits the use of salt to 2,300 mg per day and is good for maintaining cardio fitness. But if your doctor recommends a diet of 1,500mg or less, you should look into a clinician-designed low-sodium plan like BistroMD’s Heart Healthy menu. 

FAQ

What can’t I eat on the DASH diet? 

Avoid fatty meats, full-fat dairy, and sugary beverages and desserts on the DASH diet. You should also limit your sodium intake to 2,300 mg a day. (Most Americans average closer to 3,400 mg). A meal delivery service like HelloFresh can help you select and prepare DASH-compliant meals. 

What’s the best organic DASH meal delivery service?

Green Chef is USDA-certified organic and has a great selection of DASH-friendly meals. The meals on Green Chef’s Mediterranean menu use whole grains, fresh vegetables, and lean proteins while limiting dairy ingredients. 

Is the DASH diet a low-sodium diet?

The DASH diet limits sodium intake to 2,300 mg a day, but it also encourages dieters to eat more fresh vegetables and lean proteins. If your doctor has prescribed a low-sodium diet of 1,500 mg a day or less, you should go with a service that offers a dedicated low-sodium diet like BistroMD. 

Best DASH Diet Meal Delivery Services in 2024 — Final Score