The DASH diet menu plan as it appears in the DASH diet series of books by Marla Heller is not free. However, the DASH diet is not trademarked, and variations that are conceptually, nutritionally aligned with the original DASH diet are available from the Mayo Clinic and DASH Diet Oregon.
DASH, or Dietary Approaches to Stop Hypertension, emphasizes legumes, lean protein, whole grains, low-fat dairy, and fruits and vegetables. The National Heart, Lung and Blood Association promotes DASH, and the USDA recommends it as a beneficial diet for Americans.
Marla Heller shares many DASH diet menu plan recipes on her website, DashDiet.org. DASHDietOregon.org offers 1600- and 2000-calorie DASH meal planners with portion and fruit group suggestions to simplify calculations.