DASH Diet

Sit back, relax and let Peater take the wheel. The DASH meal plan helps people with hypertension, high blood pressure, and prevents cardiovascular diseases such as atherosclerosis in the future. Based on a Mediterranean diet of fresh vegetables, fruit, whole-grains, fish, lean meat and low fat dairy.

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Lower risk of heart attack

Lower blood pressure

Achieve weight loss

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Improve your overall health and eating trends

It’s said that a ‘universal diet’ does not exist, but the DASH plan gets you pretty darn close. It emphasizes all the healthy stuff: vegetables, fruits and low-fat dairy foods, with small amounts of whole grains, fish, poultry and nuts. Our meal plans fights against hypertension, reduces the risk of chronic diseases (e.g. type 2 diabetes) and makes it easy to adopt and stick to the diet. Highly recommended!

- Ewelina, Peater nutritionist

See how Peater works

1.

Tell us a little bit about yourself
2.

Choose a diet that matches your needs
3.

Start your personalized meal plan
4.

Simply eat! Peater takes care of the rest
5.

Log your workouts. Peater will update your menu
6.

Questions? Meet your online dietitian

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Join over 240,000 Peater users

Yvonne Reall personalization I detest diets, but since I started to use Peater, I stopped groaning about it. I used the option to directly contact a dietitian, and with her we established together what I can eat. If any of the proposed meals don’t get to my taste, I just replace it with another one of similar calorie value. In general, Peater is effective, looks good and it’s got all the frills.

Wojtek Nutritionist support Peater was a positive surprise. I’d used several other solutions but this one is closest to my visual aesthetics. It’s all clear, the photos of dishes are nice and the menu is highly intuitive. Special credits are owed to the authors for the possibility to contact a professional dietitian. I felt like I was talking to a medical professional.

Renata Support in my disease My problem is high cholesterol levels. My daughter recommended Peater as a solution offering a broad array of dietary plans. She herself is gluten intolerant and uses the application. The Peater meals are tasty, the program looks nice and I monitor everything regularly. My last tests are the best confirmation of the fact that the application is working.

DASH Diet

Check what you will eat

Slow-cooked cod, kale and garden peas with brown rice

Risotto with chicken, pumpkin, kale and dried tomatoes

Stuffed pepper with millet, tomatoes and courgette

Tofu dumplings with raspberry soya yoghurt

Pasta with salmon, cherry tomatoes and pumpkin seeds

Baked cod on black rice with vegetables

Sweet potato cream soup with turkey meatballs

Stuffed sweet potato with kidney beans, celery, carrot and tomatoes

Cottage white cheese with tomato, cucumber, radish and chives (low fat)

Porridge with milk, orange and sunflower seeds

Porridge with milk, banana, hazelnuts and cocoa powder

Vanilla millet pudding with almond milk, strawberries and walnuts

Sandwich with sardines, dried tomatoes and pepper

Cottage white cheese with salmon, tomato and chives (low fat)

Buckwheat porridge with milk, pomegranate seeds and walnuts

Polenta with yoghurt, maple syrup, macadamia nuts, quinoa and fruit

Sandwich with pork chop, tomatoes and sprouts

White beans and rocket paste

Tortilla wrap with chicken, lettuce, cucumber, tomato, pepper and garlic sauce

Crepes with courgette, pepper and aubergine

Salad with kale, figs and cashew nuts

Sandwich with ham, avocado, tomato and chives

Salad with quinoa, tofu and green bean

Baked potatoes with chickpeas and avocado paste

Sandwich with ham and radish

Vegetable salad with chickpeas, pepper and parsley leaves

Sandwich with ham, tomato and cream cheese

Oat flakes with strawberries and almonds

Yoghurt with oats, blueberries and almonds

Cottage cheese with cranberries and walnuts (low fat)

Buckwheat flakes with apple and almonds

Regenerating smoothie with avocado, mango and nutmeg

Yoghurt with almonds and honey

Yoghurt with oats, dried apricots and walnuts

Smoothie with parsley root, orange, banana, ginger and apple

Fruit salad with apple, cucumber, orange and mint

Vegetable salad with avocado, pepper and beans

Kefir with blueberries and hazelnuts

Smoothie with kale, fig, apple and orange

Quinoa flakes with orange and walnuts

Snack - oranges + hazelnuts

Oat flakes with raspberries and almonds

Hummus with carrot

Snack - apple, raisins, walnuts

Cottage cheese with tomato, cucumber, radish and chives (low fat)

Yoghurt with orange and oats

Regenerating smoothie with blueberries, raspberries, honey and oats

Apricot and almonds balls with oat flakes

Snack - almonds, cashew nuts, dried apricots

Snack - raspberries + Brazil nuts