DASH Diet for the Slim Woman: 135 to 160 lbs, Recomp Phase

A woman at 135 to 160 pounds can recomp on a DASH diet with 1,700 to 2,000 calories and 120 to 145 grams of protein a day. At 1,850 calories, that is about 139 g protein, 185 g carbs and 55 g fat. DASH keeps sodium under 2,300 mg and centers on vegetables, fruit, whole grains and low-fat dairy.

Slim is my name for women between 135 and 160 pounds, usually a pear, hourglass or inverted triangle shape, in a recomp phase: losing fat and building muscle at the same time on 1,700 to 2,000 calories and 120 to 145 grams of protein a day.

This article is general education, not medical advice.

If you’re a woman at 135 to 160 pounds who has high blood pressure, a family history of cardiovascular disease, or wants the single most evidence-backed dietary pattern for heart health while pursuing recomp, the DASH diet is worth your attention. It was designed by researchers specifically to lower blood pressure.

DASH is not the most common request I get, but for women with cardiovascular concerns it is the framework I recommend most confidently because the evidence behind it is exceptional.

What is DASH and how does it work?

DASH stands for Dietary Approaches to Stop Hypertension. It was developed specifically to reduce blood pressure. It is high in vegetables, fruits, whole grains, lean protein, and low-fat dairy. It is low in sodium, saturated fat, added sugar, and red meat. The standard sodium limit is 2,300mg per day; the aggressive version for blood pressure management is 1,500mg per day. DASH emphasizes potassium, calcium, and magnesium, minerals that counteract sodium’s effect on blood pressure.

Common misconception: DASH is only for people with high blood pressure. It is one of the most evidence-backed dietary approaches available and works well for body recomposition when protein is adjusted upward.

What are the exact numbers for DASH at 135 to 160 lbs?

Daily calories: 1,700 to 2,000. At 1,850 calories: about 55 g fat, 139 g protein and 185 g carbs.

Minimum daily protein: 130g (modified above standard DASH for muscle preservation). Sources: skinless poultry, fish, eggs, low-fat dairy (Greek yogurt, cottage cheese), legumes, and limited lean red meat.

Sodium: Under 2,300mg daily (standard) or 1,500mg (aggressive, for blood pressure management). This is the defining feature of DASH, read labels, limit processed foods, do not add salt at the table.

Potassium: Target 4,700mg daily from fruits and vegetables (bananas, potatoes, spinach, beans, oranges). Potassium counteracts sodium’s blood pressure effect.

What you eat: Vegetables (4 to 5 servings daily), fruits (4 to 5 servings daily), whole grains (6 to 8 servings daily), low-fat dairy (2 to 3 servings daily), lean protein (poultry, fish, legumes), nuts and seeds (4 to 5 servings weekly).

What you limit: Sodium, saturated fat, red meat (limit to a few times monthly), added sugar, full-fat dairy, and processed foods (the primary source of dietary sodium).

Water: 80 to 100 ounces daily.

What does a day of eating look like?

Breakfast: 1 cup oats with 1/2 cup berries, 1 cup nonfat Greek yogurt, 1 tbsp unsalted almonds, about 420 calories, 30g protein

Lunch: 6 oz grilled skinless chicken, 1 cup brown rice, 2 cups steamed vegetables (no added salt), side of beans, about 600 calories, 52g protein

Snack: 1 banana + 1 cup low-fat cottage cheese (low sodium variety), about 230 calories, 26g protein

Dinner: 6 oz baked fish, 1 cup quinoa, large salad with olive oil and lemon (no salt), roasted potato, about 600 calories, 42g protein

What should you expect at week 1, week 4 and week 12?

Week 1 to 2: Reducing sodium causes initial water weight loss (2 to 4 pounds). Food may taste bland at first, your palate adjusts within 2 weeks and you will begin tasting food’s natural flavors.

Week 4: If blood pressure was raise, measurable reductions appear (DASH typically lowers systolic blood pressure by 8 to 14 mmHg). Body measurements changing with the recomp protein modification.

Week 12: Consistent recomp progress alongside improved cardiovascular markers. DASH is highly sustainable and one of the few diets with years of clinical validation.

In the original DASH trial, the diet lowered blood pressure within weeks (Appel et al., 1997), and cutting sodium lowered it further (Sacks et al., 2001). The NHLBI DASH page has the full food lists.

What should you read next?

Compare this with Mediterranean diet for Slim and high protein diet for Slim, and see Slim glute training. To work with me, start with the XPL quiz, which is my intake form for every client and confirms whether Slim is your category, then see coaching options and pricing.

Written by Zavier King, personal trainer in Houston and online coach at XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach.