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My DASH diet planner

443 Comments

Fair warning – I am not planning on adding this as a download, as it really is useless unless you buy this book. I did buy it and read it and love it.  In the past, when I have been successful in dieting it has been down to cutting out carbs and most fruit. We have always eaten a ton of veg and lentils, black beans, white bean mash, but far too much meat.  This version of DASH (Dietary Approaches to Stop Hypertension) doesn’t cut out any one food group.  It seems like a plan that is sustainable.  But making sure I am getting everything I need while not overdoing things in certain areas was always going to take some planning and attention.  So I created my own personal planner that has the bits in it I need. I have been using it (since yesterday when I began the Phase one diet properly) and so far it IS helping to keep me on track.  I was happy to share it on the FB Support group (kindly linked to me in a comment by follower Bridget) because the folks there have the book and can make use of the very specific info – and won’t be misled by the abbreviated info in the charts.

But if you are following a specific diet, you might consider making one of these for yourself.  Just the making of it helped me a lot! Because I have a Filofax style planner, I first made them to print and slice down the middle like my other planner pages:

This is the serving checklist – basically a prettier version of what is in the book

2dashplan

I also made a sheet that tracks my weight, blood sugar level and activity – this is the first version, the final one includes tick boxes for water consumption.

3dashplan

I also did a sheet that highlights many of the meal suggestions for the Phase One portion.  I figure by Phase Two I’ll have a better grip on it.  Plus it is too hard to squeeze as much info as I would need in a small sheet LOL!  I have the book to refer to.

dashplan

The tick boxes are so I can keep track of how many times I have a particular meal over the week.  Phase One is only two weeks so this sheet is only useful for a limited time. There is a Phase Two serving checklist too, that will become the bulk of the planner over time.

But it also occurred to me that many people won’t have a planner.  And aren’t going to be keen to buy one just for tracking their diet.  So I re-jigged the layout so the sheets can be printed on an A4 or US letter sheet, sideways, and used in a standard 3-ring (or 4-ring) binder.

I was lazy and cheap and printed these on printer paper, standard quality, hence the colour difference.

3ring

What I did notice in that process is that the meant-to-be-cut pages won’t work in a binder like this – the sheets are flip-flopped, so the MON-WED days are on the RIGHT rather than the left.  Of COURSE it wasn’t going to be easy.  But hey ho.

I feel lucky that I have the skill (sort of)  to customize a personalized planner for specifically what I need to plan for.  And it makes me realize why I found it so hard to create a “generic” planner for OTHER people to use.  Everyone has their own ideas of what a planner needs.  I remember back when we used NeXT computers, post-PC, pre-Mac.  There was an object-oriented programming tool that let you group individual bits of code just the way YOU needed to, to build a program without starting from a blank screen.  It fascinated me, and made so much sense.  Wouldn’t it be totally cool if you had little building blocks for a planner that you could drag onto a properly sized blank page, and its reverse,  to create your own customized version? And change the colour or font with a click? Then just send it to your printer and BAM! WHAT? Prefect planner!

Ah, dream on….

443 thoughts on “My DASH diet planner

  1. How could I get a copy?

  2. I’m just new to the DASH diet. Need to do it because of high blood pressure. Would love to have the link to print your phase 1 and phase 2 planner pages. They’re great! Thanks.

  3. OMG awesome!! can you send me these! Your rock!

  4. Could you please send these to me?

  5. Can you please send me a copy of the sheets

  6. Hello, Could you please send me a link to the sheets you have created! They are exactly what I am looking for to get my journey started.

  7. got referred by a friend to your blog…luv it. please cld i have a copy to the link for dash diet planner? keep up the great content

  8. Could I get a copy of the forms you created; for the dash diet.

  9. Can you send a link for these pages so I can print them up? Cheers

  10. This is great. Could you please share this with me. Thankss

  11. Hi, I have just been told I have high blood pressure. I found your wonderful information and it would be so helpful! Could you please send me a copy? Thanks

  12. IS there somewhere we can get a copy of this

    • I send a link to download it for free. Check your in-box…

      • Dear UKMA, I would like to ask you for a copy of your DASH planner. I have high blood pressure and it can be of great help to stick to the diet. I live in the Netherlands and found your site with great complements for your work!! Greetings Mia

  13. This is so great! Would it be possible to get a copy? Thank you!

  14. Where do you get the binder?

  15. I would appreciate having the copies of this planner as it would be a huge help to me and my mummsie. Thanks for sharing! Take care and be well!

  16. I found your blog on Pinterest when searching DASH diets. My doctor recommended this diet to lose weight and get my bp under control. I got the kindle version of this book after reading your blog! If I could get a copy of your pages please! Thank you so much!

  17. I am new to the DASH diet. I just got the book from Barnes and Noble and would love your planning pages to go along with it. I also just joined (haven’t been accepted yet) to the FB support group. Thank you for your help!

  18. Hey! My name is Kelsey and I am considered pre diabetic and Im getting married soon! Can I please have a copy of this so I can start getting healthy! I appreciate it!

  19. This planner looks great. Could I get a copy?

  20. I am struggling with High blood pressure after a tough time with Covid. Is this available?

  21. This is fabulous! Hubs was just diagnosed with a heart condition after Covid, as well as high BP, and recommended to begin DASH diet. I’ve purchased the book but haven’t received it yet. May I have a copy of your binder pages? These will help immensely!

  22. My husband, age 69, was just diagnosed with acute pancreatitis and dr. stated he needed to start dash diet. Please would you be so kind to share this with me. Thank you!

  23. My dad just had tried bypass and I am looking for DASH planner to help with changing his diet. Would you share yours with me please.

  24. These templates are so nice! You are very kind to share them. I’d love a copy please. Thank you!

  25. I just was diagnosed with a heart condition and high blood pressure. So many websites and information. I am going to order the book and wondered if you could please email your planner. So creative! Thank you.

  26. Hi~ can I also get a copy? I’m trying to lower my BP. Thank you~

  27. hi there…can I get a copy please?

  28. I just started reading this book after my dr recommended it. This planner is awesome! Would you share it with me, please?

  29. I would love a copy of your planner to use with my meal planning.

  30. can I get a copy please?

  31. Hi, your planner is awesome! Would you be able to share it with me?

  32. My doctor suggested this diet. I have the book, and I’d LOVE your planner to help my on my journey. Thanks for sharing!

  33. I would love a copy of your planner. My boyfriend was just diagnosed with hypertension and pre-diabetes so we’re going to do this together

  34. Thanks for all of your information and inspiration!! Is love a copy of your planner. 😊 Ana

  35. I would pay to have a copy of what you have .. your amazing .. I don’t have that skill..

  36. Just purchased the “gold book” from Amazon this weekend. It is supposed to arrive tomorrow!! I’ve been working on trying to set up a “system” for myself to get my head wrapped around this and get my BP down from Stage 2 hypertension!! Yikes! Your tracking pieces look perfect and I would appreciate if you sent them my way. Thanks so much for all of your work – and sharing it! 🙂

  37. Was just diagnosed with High Blood Pressure. I found your site and bought the book. Are you sharing your planner, if so I’d love a copy of it to use? I dont do well with app tracking, I’m more of a in your face visually learner and prefer having a hard copy in front of me to go back and forth on. Thank you ahead of time.

  38. I would love a copy of your planner, I’ve recently started there diet. Thanks in advance

  39. I would love a copy of your planner, my husband’s dr recommended the dash diet for his diabetes and high blood pressure. Just ordered the book.

  40. I just bought the book and would like to have your planner to go with it. I would greatly appreciate it.

  41. Could I get a copy of the planner? I just bought the book. I would appreciate it!

  42. Hi! Just bought the DASH Diet book. Could I get a copy of your planner? It looks very helpful.

  43. My doctor suggested The DashDiet for me so I brought the book after doing my research. Looks doable so I am about to start. Love your idea on the planner and wonder if I can get a copy of it please.

    Thank you.

  44. I would love copy of your planner. I don’t own the specific book you listed but I do have two of her other books Dash diet Mediterranean and Dash diet younger you. Your planner would help me tremendously

  45. I would love a copy of your DASH calendar! I am recovering from a heart attach and have to change my diet!!

  46. Can you end me a copy of your dash diet planner? I’ve been following the diet but definitely need the checklists handy so I can keep better track.

  47. Doctor just put me on DASH Diet today. Your planner looks like a step in the right direction. Can you please share your planner with me? Thank you!

  48. Is there a way to buy a copy of your planner?

    • I don’t sell them – I only ask that you confirm you own a copy of the actual book it is based on, then I’ll mail you a link where you can download it to print 🙂

  49. I love your creativity! Would you please send me a copy of your planner?
    How did your phase one go? Am I in for some mood swings?
    Thank you for being willing to share

  50. Wow you are very talented. I was told this week that due to high cholesterol the Dash diet is in my immediate future. Could I get you to send me a copy of Dash planner. I think it is the best thing I have found to help me get rolling with my new life style. Thank you

  51. Is possible to get a copy of your planner? This is exactly what I am looking for.

  52. Would like a copy of your planner. Will be starting the DASH next week. Thanks.

  53. I would love a copy! I am just starting out 🙂
    Thanks in advance -jess

    • I don’t know if your planner is still available. I have had the dash diet book and love your planner. If your planner is still available, I would love it. My email is xxxxx. Thank you so much

  54. Hi there! I’m just starting the DASH program and have yet to receive the book. Your planner is perfect… simple check boxes and not a ton of writing. About 30 years ago, I was in another program that used a planner similar to yours and it was my most successful tool. I’d appreciate if you would share your files for download with me. Thanks, Joe Ann Arbor MI.

  55. Hello,

    I love your planner! Can you please send me a copy?

  56. I’d love a copy please!

  57. I love your DASH planner!! I would love a copy of it. I am very new to this lifestyle food change. My book should be here on Monday. I am so excited and trying to be as much as prepared as I can be!!! Thank you!!

  58. Doctor just put me on DASH Diet yesterday. Your planner looks like a step in the right direction. Can you please share your planner with me? Thank you!

  59. Could I please get a copy? Thank you

  60. Thanks for sharing! Seeing this has helped make the book make more sense. Great idea.

  61. Could I please get a copy?

  62. Could I please have a copy of your planner? My husband and I are starting Dash this week.

    Thanks

  63. Looks great I would love to have a copy Would you please share the download link for your planner?

  64. I’d love a copy of your planner pages, if you are still ok with sharing! Thank you!

  65. I would love a copy of your planner. My heart doc wants me to try this diet to lose weight. Thanks. Linda l

  66. Love your planner 🤩 do you still send copies?. I would love to have one.
    My email is: xxx

  67. Could I get a copy of your planner too? My blood pressure has always been low, but recently is has gone up so I am trying to change my diet and I think that your planner would be so helpful.

  68. I saw these on Pinterest and would love a printable version. TIA.

  69. Hi, I would love a copy of your DASH Diet planner. I joined the Facebook and I also ordered the book plus a cookbook, I will receive the books tomorrow, yay. Your planner looks awesome and I think it will help me to plan and be able to stay on track. If so, Thank you in advance.

  70. Hi! I saw your planner on Pinterest, and I love it! I’m on my computer trying to recreate your pages, using Excel, and taking the Phase 1 food items from the Dash Diet book into a menu for my husband. (It’s not working out so well!) He is diabetic, and hypertensive. His doctor has told him this is a great way to get that under control. My attempt doesn’t look as neat and professional as yours, and I was wondering if I could get a copy of your planner pages to use to get him started. Thanks so much!

  71. Hello, I love your planner pages and was wondering if they where still available i have the book. Just got told from last month’s doc visit that I need to use the med-dash diet with low sodium and bought this one as well with two other books. now need to get some more cookbooks to make my meal planning a bit easier on what to fix during the week. I am just starting out slowly introducing things and hard when there isn’t a phase 1 for the med-dash diet phase 1 out there. My email is camiechdracul@gmail.com

  72. I just ordered the book and would love a copy of your phase 1 and 2 pages. My dr suggested this plan and I am hoping to get off my blood pressure meds. Thanks

  73. I just bought this book an amazon. It is for my husband. I would love some of your pages to use to keep him on tracK my email is sandracnls@gmail.com

  74. Hello. I have the book and would love a copy of your planner for phase 1 and 2. If you are able to, my email address is juanitad1@yahoo.com. Thank you. I love how you make it all make sense,

  75. Hi there…..I came across your page while researching how to go about this diet. I was wondering if you still send copies?
    I would be greatly appreciative!

  76. I’m using your great tracker, but sometimes I wonder if I’m taking the relevant amount. I’m ~200lbs. From your experience ,can you tell how many portions from each group should I consume on a daily/weekly basis? thank you.

    • I am not a dietician and I would never presume to give advice on diet to anyone! I can only say read the book! Maybe join the Facebook group that the author runs for an answer to this sort of question.

    • Thank you for your replay

  77. Hi,
    Are you still sending copies of your planner? If so, I would love it! Just had a Dr appt and she recommended the DASH diet. I ordered the book but this looks like a wonderful resource!
    Thank you so much!

  78. I would LOVE a copy of your planner! You are so organized and this would be so helpful. Thank you in advance!

  79. Might I please get a copy of this tracker? It’s fantastic!!

  80. I would love a copy of your planner. Very Helpful.

  81. Is it still possible to get a copy of this planner? It’s great! Thank you for your time!

  82. jedinger1@att.net

    Love this checklist. Would love a copy of it, how can I download and print for my reference.

    Thank you

  83. I love your DASH planner. I am starting this week. Would love to have a copy, if you are sharing! Thank you ☺

  84. Hi, I was looking for this exact resource and would love a copy if you are still sharing. Thank you so much!

  85. I’d love a copy of Phase 1 and 2. Thanks!

  86. I am new to all of this. I am just now starting my research, would love a copy of your planner. Doctor recommended this diet/lifestyle change to me. Thank you!!

  87. I would love a copy.

  88. This is amazing! I was looking for something to help me with the DASH diet. I would love a copy, if you’re sharing.

    Thanks

  89. I love the planner. You put a lot of thought into it. Exactly what I’m looking for. I’d love a copy of you are willing to share. I have read the dash book and am ready to get started. Thanks!

  90. If you are still sharing, I would love a copy too, because my blood pressure does not go down and I just bought this book to help (as well as following my doctors orders/prescriptions) !!!

  91. Love your planner! Would love a copy please!

  92. You information on the DASH diet and your diet planner is spot on! I’d love to have a copy of your planner. I’m not good at creating such things.

  93. Could I get a copy of your planner?
    I think it would help me a lot.

    Thanks

  94. Could I please get a copy of your planner?

  95. Hello, I need to start the dash diet as I have had a heart attack and am so afraid.. I ordered my book, can you please send me a copy of your planner…
    Thank you in advance

  96. This planner is exactly what i am looking for. If you are still sharing, I would love a copy 🙂

  97. I’m so glad I found you. I was just to my cardiologist this week for a heart defect I have, yearly check up, and my weight comes up every year. I feel like I am really ready to do the work now and I found this book. It’s on it’s way, I would love a copy of you amazing planner as well to work through. What a gift to yourself that is a lot of work.
    thanks for considering.
    Take care,

  98. I just love your colorful planner. I have just started Phase 1 of Dash Diet. Are you selling this tracker system on Etsy? I would love to get it!

  99. Hi, I’m just starting my DASH diet and your tracking planner seems great. Can you share with me your planner?

  100. I just bought this book an amazon. It is for my husband. I would love some of your pages to use to keep him on track

  101. This is exactly what I have been searching for!! Could you please share your planner with me? Thank you so very much!!

  102. I would love a copy, also. I have the book and was just reading through yesterday and thinking about how to make the charts prettier. My BP was a bit shocking at the doctor the other day and this is a great way to help keep track of everything to do and remember. Thanks for all the info.

  103. Can I get a copy of phase 1 & 2, please?

  104. Thank you for this beautiful organized planner for the DASH diet, could I please have a copy? I have 90 lbs to lose and really want to get organized for success and improve health. This would be such a great tool. Phase 1 and 2 if available also would be awesome in addition to planner. THANK YOU SO MUCH!

  105. This is awesome!!!! Could I please get a copy? Do you also have one for phase 2?

  106. Hi- I’m starting back on the Dash Diet and would love to have some additional motivation with these great checklists you made. Thank you for the work you put into it. I used to create things like this as a teacher- but since retirement I don’t use a computer much anymore. Thank you!

  107. Hi. Just heard Dr Jen Caudle recommend this diet.. So I googled and came upon your page. I just ordered this book on Amazon and joined your recommended FB group. Would you share your printables plz? Thanks.. Jill

  108. My doctor just recommended this diet. I have ordered the book. Could i get a copy of your downloads? Thanks

  109. Hi! I was wondering if you could send me the checklists? The printing int he book is so tiny and I love how pretty this is! I am waiting on my approval for the FB group but it is taking awhile. Thanks so much!!

  110. i would also love a copy of your planner please!!!! it is perfect for me. Thank you

  111. I would love a copy or download of your DASH planner please

  112. This type of planning/tracking is the only way I’ll succeed! I’d appreciate a copy, and thanks for your hard work.

  113. Good morning, I am having Hugh BP and my doctor recommended to do a DASH DIET. and your planer looks amazing.
    Can you send me a copy of it. Thank you.

  114. I would love a copy of your printable! Is there a place to purchase or download? They look fantastic!

  115. This is amazing! How do I get a copy of this? Diagnosed with chronic hypertension during pregnancy and need to keep track of all those things to be able to deliver baby safely.

  116. Looks so good! How do I get a copy?

  117. This is wonderful!!! Are we able to purchase the planning pages from you? Great work!!

  118. I am just starting the DASH diet and looking for a tracking system. Would you be willing to share yours with me? Many thanks!

  119. This is exactly what I need to get started. Can I purchase your diet planner?

  120. I would love a copy of the planner, I have purchased the books, just finished the med/dash combo, and will read the weight loss solution tomorrow, and the action plan after that. If there is a way you can send me a copy, I would be so grateful.
    ralliezvous@gmail.com

  121. You my dear are AMAZE BALLS!!!!!! my I please have a copy of your super fantastic DASH planner template!?!?!?!?!?

  122. Just starting this dash diet and would love to have a ocpy of your planner. How do I get one? Just found you as I’m sitting here trying to create one of my own. Thanks

  123. I forgot to leave my email. Kodiekdavis@gmail.com. Thank you so much

    • I have NO IDEA why WordPress is no longer sending me alerts for just this one post! I am trying to remember to come check in my Dashboard but I forget AGAIN. I’ve emailed you….

  124. I was wondering if I could get your dash diet planner?

  125. I guess I never left an email when I commented that I would like a planner too! Go figure! I love what you do and have been following your posts now. Keep up the good work! courtney_brackett@yahoo.com

  126. Hi there. I love your planner. Would I be able to get a copy of it please?

  127. Im sorry I requested a copy but didnt include my email here it is

  128. I would LOVE to use your planner! This is my second start on phase 1 and I have the book.

  129. Wow, everything is more fun with cute, colorful planner pages. My husband and I are just starting this plan. Would you be willing to send me your planner pages as well?

  130. I would love a copy as well! Awesome job!

  131. I know this is an older post. Your planner is so awesome. If you still have this file, is there any way you can send it to me?

  132. Can I get a free copy of your planner?

  133. May I have a copy of this planner? I think this will help me! Thank you.

  134. Hi how are you doing? Can you please send me a copy of your dash planner thanks

  135. Can I please get a copy of the planner?

  136. Everything looks AMAZING and I bought the book. I am old school and would like very much a copy of your meal plan if you would Bless this old gal I would greatly APPRECIATE it.God Bless you. mom18blessings

  137. I would really love to use this planner. I can’t seem to find it on the FB group. Can you please send it to me?

  138. I am just starting the DASH diet. Thank you for a helpful article. I would love to have your planner to help keep me on track.

  139. Love your planner pages! I was just sitting down to make my own version and found yours – may I request a copy?? Thanks!!

  140. I love your post, I started on the DASH diet a few days ago. I am going to get the book. please can I request the planner pages from you!

  141. I am ordering book, as I am starting the DASH Diet and would love to have a copy of your planner. I would love it instead of taking pictures of menu on my phone.

  142. Just finished the book and can’t wait to get started! This looks so helpful! Can you please send it to me. I am heading to your facebook page next!!! Thanks , Angie

  143. Oh WOW. This tracker is just what I need to start my DASH diet. First day was today and it was difficult to track to make sure I got all the bases covered. Please send to me???

  144. Hello! After some not so pleasing blood work at the age of 31, I was recommend to the DASH Diet! I have ordered the book and would love to download your printout!

  145. I am just starting this plan and I would like a copy of your planner if it is still available.
    Thank you.

  146. I just got this book on the advice of my husband’s Dr. On a visit to the ER to check out a possible broken ankle, his BP registered at 236/140 ! Dr. put him on meds and told him to lose weight using this program. If you would be so kind as to share your planner pages with me also I would greatly appreciate it since I’m the one who has to plan his meals for him. Thank-you..

  147. This is exactly what I need to get changes in my health journey started. I would love to have a copy.

  148. I would like a copy of your planner …. you are soo organized, I cant seem to acquire those skills

  149. I have been looking for something like this. I am also a member of the FB group, but could not find it. Could I please have a copy. Thank you

  150. I would absolutely love a copy of this, just got the book!

  151. I love this. Could I have a copy too please. I was looking to start something healthy & I found your planner pages. Thank you very much!

  152. This is awesome… would you be willing to share it with me to help me better plan?

  153. This is incredibly helpful. I would love to make a copy if you are willing to share ❤

  154. Hi!
    I would love a copy too please ♡

  155. Love the planner. Have the book. Would you email me a copy of the planner?

  156. Hello I have looked on the facebook that you mentioned as I am part of the group but can’t find it. Will you please email me a copy?

    • Sent. Yeah, I kept adding it and shortly after it would disappear. I kept asking the moderators what was going on, and asking for them to tell me if they did not want me to upload it and they would not either leave it or say don’t add it. In the end I gave up.

  157. My planner is my brain. Please may I have a copy of your DASH tracker?

  158. Hi your tracker looks great. Will you please share it with me?

  159. Hi, this is great. How do I get one of your planners?

  160. I would love a copy of your Dash planner. Do you share? Thank you.

  161. Is it possible to get a copy of your dash forms? Thank you.

  162. This is super helpful info to start the Dash diet. Thank you so much! How do I get a copy please?
    A million thanks!

  163. thank you so much for sharing your expertise! I am about to start the diet. Please could I have a copy?
    A million thanks!

  164. I love your format! I’ve been struggling with this process for years! May I please have a copy of your planner? Thank you for sharing!

  165. I absolutely love this. This planner makes it easy to track and follow along. Where can we find a copy? Thanks for all the hard work!

  166. Thanks would love a copy, how do get one?

  167. Hi, Your planner is awesome. Is there any way I can get a copy or purchase one?

  168. Wow! Love the organization! If you could send me this I would really appreciate it. Thank you for your hard work!

  169. This is amazing. I would love a copy. I have the book but struggling to get organized enough.

  170. This looks amazing, please send me a copy! Thanks for all the hard work

  171. Looks amazing and easy to follow. Please send to me also. Much appreciated

  172. Hi there, could you send me too? Please? 🤗

  173. This is so helpful. I would love a copy of the dash planner please. Thank you

  174. Hi. I would love a copy please! So neat and organized. Hoping this will help on my journey to being healthier and lowering my PB.
    TIA

  175. You have done a great job setting up your planner. I would love a copy. TIA…no rush I know the holidays are hectic and planning to better my health in 2020.

  176. This is exactly what I have been looking for! Can you send me a copy? Thanks in advance.

  177. I would love a copy of your planner. My Mom had a pacemaker put in and the doctor suggested she follow the diet and this looks like it would be a great way for us to keep track.

  178. Hi could you send copy of your dash planner?

  179. May I get a copy as well? Just starting this journey and need all the help I can get. Thank you!

  180. I would love a copy of this… very organized and neat.

  181. Could I get a copy too? 🙂

  182. Would love a copy of this for my neice. She just found out that she must follow the DASH Diet and ask me about meal planning. Your planner will be just what she needs. Thx

  183. Your planner looks so helpful for someone like me just starting their journey on this eating plan. May I have a copy? Thanks!

  184. This looks great. Can I get a copy of your planer?

  185. This looks amazing!! any way I can get a copy. My Dr. told me start the DASH diet and so for I have been so overwhelmed by it to fully start.. I think this would really help!!

  186. I would love a copy of these planner pages, if possible!

  187. I am 56 yrs old with high BP and slightly elevated sugar. I would like to get off the 2 BP meds I take. I have the book and have done DASH before and had success (then I quit). I want to start it again because it really works, but I don’t like the sheets they suggest using. I just purchased supplies to make my own planner and found yours and I LOVE it! Any way you could send me a copy of yours? Thank you.

  188. This looks amazing!! any way I can get a copy. My Dr. told me start the DASH diet and so for I have been so overwhelmed by it to fully start.. I think this would really help!!

  189. I love this daily serving checklist. My husband had a heart attack and this is the diet recommended by his cardiologist. We have the book and would love your checklist if you would please share. Thank you

  190. Would you be willing to share your planner?

  191. I would love it if you could share with me a copy of your DASH planner. Thank you.

  192. OOPS! I forgot to ask if you would share a copy of your planner?

  193. I recently suffered a stroke and I love your DASH forms. They provide an improved tracking system over the other forms I’ve used.
    Thank you.

  194. I love your planner! Would you mind sharing a copy? I need something that will help me be accountable and keep track. This looks perfect!

  195. I really like the structure of your planner. My son was recently diagnosed with Diabetes and we are starting the Dash Diet as a family to improve our overall healthy eating habits. Would you mind sharing your templates with me? I would really appreciate it. Thank you in advance.

  196. Please could you send me a cut and fold template for a butterfly

  197. I LOVE YOUR PLANNER. I would love to have a copy of the link to your planner. I have been struggling with trying to document my foods on a diary and have been unsuccessful in keeping up the documentation. I have purchased the DASH Mediterranean Book and am hopeful I will succeed in my weight loss adventure. I have found your planner is perfect, there is no other planner like it. Thank you for your help in my adventure to better health.

  198. Hello! My dad suffered a heart attack last week and your trackers/pages would be very helpful to him and my mom as they adjust to this new lifestyle. Would you please share with me? Thank you for sharing your insights!

  199. I saw the post on the DASH diet tracking sheets. I would love to get a copy so I can begin the DASH diet.
    Thanks,
    Monica

  200. Your planner pages are simply fabulous! I was hoping that you might send a copy to me so I can start on the DASH diet eating plan. Thanks so much for sharing!

  201. You are so organized!!!! May I have a copy of your DASH plan?

  202. I’d love to get copies of your planner pages!

  203. I love a copy of your planner and tracking sheets

  204. I love a copy of your planner

  205. I would love to have a copy of you dash diet planner. You did an awesome job!! Thanks

  206. I’m just starting the DASH way of life. I would love to have a copy of your planner pages to get myself organzed. Thank you!

  207. Hello! May I please have a copy of this planner, it looks great!

  208. i’d love a copy of your tracking sheets! exactly what ive been looking for…these are so simple and clean! Will you share with me too?

  209. I have just started the DASH Diet and would love a copy of your planner! Thanks

  210. I would greatly appreciate you sharing your DASH diet log to help in decreasing my high blood pressure. Thank you so much!

  211. Please send your tracker pages, thank you so much 🙂

  212. HI, May I please have the planner pages. Thank you so much for sharing!

  213. I would love a copy of your tracking sheets! They look perfect to help keep track of everything! Thank you so much!

  214. May I please have a copy of your planner? You have done all the work! Thank you.

  215. Just started the Dash diet and would be very interested in your planner sheets. May i get a copy or I can purchase them if I need to.
    Thank you!

  216. Will you please send me a copy of your track pages? Thank you

  217. These look really helpful for me as I am just getting started with DASH. Would you be willing to share them with me?

  218. I love these and just started the phase 1. I would love to be able to use these to track my progress!

  219. These are just what I need! I would love a copy of your planner. You are so clever!!! Thank you

  220. I’d love to be able to download the DASH planner pages. They look awesome!

  221. Your planner is exactly what I have been looking for! Would you mind if you could please send me a copy of it?

  222. Hi, I too would love to have a copy of your downloads! Thank you for sharing your talent!!

  223. I would love a copy of your planner. It is well made and I think it will help me a lot.

  224. Would you be willing to share your planner me too? So organized and easy to use! Thanks in advance.

  225. Bought the book you recommended – am earnestly starting DASH! Is there a way to access your journal sheets? Can you send or may I purchase? Thanks so much.

  226. I would love to get a copy of your dash diet planner. I’m trying to get my husbands blood pressure and cholesterol under control with this diet and your planner looks amazing!

  227. I’m looking for a easy way to track DASH diet in my planner and was hoping to get a copy of your printables. I’ve got a month left to make some progress on my goals…Already down 13 pounds!!

  228. Are you still giving away your DASH diet planners? If so I would love one. My husband’s doctor just put him on this diet and this would help A LOT. Thanks so much!!

  229. This looks awesome! I would love a copy of it as well. I’ve had the book for a few years now, but kept getting away from it. Planning on sticking with it this time. Lots going on and cardiologist highly recommending this. 🙂 This would make it much easier to keep up with! Thank you. Sherrie

  230. Hi! I would like a copy as well. It looks like something that can help me wrap my mind around this as my husband and I are starting this diet due to his high cholesterol an my weight.

  231. I am new to the Dash Diet and in all my searches, your information was the most organized and helpful. I like how you created a planner based on the needs of this yourself and program. May I please have a link to your planner. I think this is something I can utilize to stay on track.

  232. I would love a link or pdf to download these pages, awesome job. I can’t find anything on amazon remotely close!

  233. My doctor suggested I try this Dash Diet. And when I search online it’s over whelming but I think your planner might help me organize my meals. May I have a copy of your planner? Please and Thank you!

  234. May I please have a link to your Dash Diet planner? My husband and I are going on the dash journey!! I am sad though that there is not alot of information out there, but am glad for the facebook group.

  235. If you’d please, I’d like a copy of your Dash Diet planner. My husband and I just began following the plan. Of all the planners “out there,” your seems like it would be the best fit for us. Thank you!

  236. hi, wonderful job!
    i’m about to begin the dash diet, and searching anything that would help me..
    can i get a copy too, please?

  237. My mother and I recently purchased The DASH Diet Action Plan book due to our weight issues and hypertension. We are very interested in obtaining a copy of your planner. It looks like a great resource to help us be more successful on our healthier lifestyle and weight-loss journey. Thanks in advance for your help.

  238. Hello!! I just love what you have done here! I have had hypertension in my family and have just been put on the DASH diet at only 33 to drop my BP…. I have tried many diets and made planners such as you have here but none to your extent.. its is impressive and the perfect tool to keep on track! I would love a copy if you can send a link or send one to me? Thank you for sharing your story!!

  239. Your DASH diet planner is just what I’ve been looking for to keep my husband and I on track! Thank you so much for sharing your hard work so others can be successful. May I please have a copy of it?

  240. Love the planner, could I please have a copy? Thanks !

  241. Please send me your planner. It is awesome! Exactly what I need to stay on track with DASH.

  242. Had heart surgery last month and was put on the Dash diet. I bought the book and was looking for check list and found your blog. Was wondering if I could get a copy of the planner for the dash diet. I would really appreciate a copy to keep me in check. Thank you for your help!

  243. Can I get a copy too? This is amazing!!! I am just at awww.

    • I also bought the book and started to create a checklist for myself and then I thought maybe there is a tool online. I found your post/blog and would greatly appreciate a copy of the planner for the dash diet. I need all the help I can get.

    • already sent in reply to the other comment 🙂

  244. I would love a copy too. I’m getting ready to begin the dash diet and need all the help I can get. You are amazing!

  245. I would like the link as well, if that is possible.
    Thank you so much!!

  246. Hello,

    I love what you are doing here. How did you learn to pull down all these different fonts? What is the design tool app you use and can I please get the dash diet planner pdf you are showcasing here? They are super cute and will make the diet adventure easier for my husband and I : )

  247. Hi! May I have your link of your DASH Diet checklist. It looks very helpful.

    Thanks!

  248. I love your planner. Just starting DASH, and I was hoping to find something just like this to keep as a checklist. Could you send me a link?

  249. I would love a copy of your DASH planner! Is it possible for you to send me one? I am just starting DASH and was looking for something exactly like this. 🙂

  250. I was looking all over the Internet for a Daily Planner suitable for the Dash diet, and at last I have found the perfect one. Yours !
    I hope you were successful with the DASH, and would dearly love to make daily check sheets like yours.
    Dieting is not something I have NEVER been good at!

  251. I would also love to have a copy if this it would be so helpful for me!

  252. I too would love the link to your download for this awesome planner! Lots of work – Looks great!

  253. having this check out list would be a big help! is it possible to get a copy? I am on the Facebook Dash Diet group

  254. HI, I would really appreciate your handouts if possible. They could really help me. Thank you in advance.

  255. I would love to have a download link for the Dash Diet planner. Thanks so much.

  256. I would love a copy of your planner pages….do you publish them?

  257. Doctor tells me my blood pressure is “scary high”. Thanks for that non-stress inducing phrasing! Immediately bought the book. Would you please share a download link for your planner?

  258. Just bought a planner and was looking for a Dash diet planner insert, hoping that someone created one and a Google search brought me to your page. I would love to have a copy of this file, if possible. Thank you for your consideration.

  259. I tried to join the group and it is closed. I do have the book. I had a heart attack about a month ago and am only 51 years old would you consider sharing your planner with me? Thank you. You did an amazing job. Sandi

  260. Wonderful – it should help keep you on track.

    When you need more room, why not have a fold out page, just print it landscape and attach it to the portrait page?

    Happy thoughts,
    Petrina

  261. Hi there! In DAILY DASH Phase 1, second one from the bottom, I think you mean broccoli? Perhaps you overlooked the missing r, so I mention it. You put a real lot of effort in all the downloads you share.Thank you for that! I’m not  going to use this one though, altough I need to loose weight too.

    greetings/groetjes, Trix 

    • Luckily, that particular page is not one I am sharing anywhere 🙂 I’ll fix it, just cause you spotted it and told me, now I can see it,and it’ll bug me. On the plus side, I’m only using it for two week, then that page becomes useless. That isn’t even in the Top Ten of my stupid mistakes LOL!

      It is a good diet, but the problem is it really is USA-centric. Lots of the low-salt, low and non-fat items found in US stores just aren’t found everywhere. I am dying to get ahold of the FlatOut flat breads and they won’t even ship them to the UK. Grrr.

      Thanks for your eagle eye 🙂

      MA

  262. Looks awesome!! I bet this will be very helpful!!

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