Dash Diet Meal Plan

Day DASH Diet Meal Plan. Your Video is Loading. The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it's also effective for short- and long- term weight loss. Find out more about the DASH Diet and if it's right for you. Dietician Marla Heller's version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases. Phase 1: Two Weeks to Shrink Your Waistline.

5 BOX 4 BOX 5 DASH EATING PLAN NUMBER OF SERVINGS FOR OTHER CALORIE LEVELS Food Group Servings/Day 1,600 calories/day 3,100 calories/day Grains and grain products 6 12-13.

During the 1. 4 days of Phase 1, you will learn how to satisfy your hunger and, as a result, feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. That said, you can enjoy 2- 3 servings of low- fat dairy per day. This would include 1 cup of skim milk or low- fat yogurt. Avoid regular or even fat- free cheese because they are often high in sodium. By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings.

99 One Week With the DASH Eating Plan (2,000 calories) *recipe on page 144 2,300-mg Sodium (Na) Menu Na (mg) G r a i n s V e g e t a b l e s F r u i t s M i l k p r o.

Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes. More: Dr. Oz's Favorite Salad Recipes. You can also enjoy up to 6 ounces of lean meats, fish, and poultry a day. Aim for 4 to 5 servings of beans or lentils a week. Opt for protein- rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel.

Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta- carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing. More: The Healthy Fats Grocery Shopping List. Phase 2: Kick It Up a Notch! After the first 1.

Phase 1 but re- introduce some other healthy foods that will help you continue your weight loss. How long does Phase 2 last? It’s your life plan, so it should last forever so you can keep your blood pressure low and keep weight off. Whole Grains: Choose from cereals, breads, and pasta. Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5 servings a day.

Try making these low- sugar fruits part of your diet. Low- Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1. Sugar: You can have 3 to 4 servings of sugary foods each week.

Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving. Coquito Recipe. The next page has a week’s worth of meals!

Phase 1 has 3 sample days, and Phase 2 has 4 sample days. Phase 1: Two Weeks to Shrink Your Waistline Day 1. Breakfast. Hard- boiled egg.

Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. The DASH diet can help lower your blood pressure. WebMD gives you recipes that work for the DASH diet to use all day long. “What Is the DASH Eating Plan?

· DASH is a flexible and balanced eating plan that. meet DASH eating plan targets for a 2,000-calorie-a-day diet. Daily and Weekly DASH Eating Plan. DASH Diet Meal Plan Guidelines: the 3 month meal plan. * Follow the meal plan as closely as you can. * Substitute whole wheat flour for all purpose flour or other refined flour when the recipe calls for it. * DO NOT use salt even if the recipe calls for it.

Hint: Make several hard- boiled eggs, and peel. Store in a zipper bag in the refrigerator.

Then you will have them when you need them for super- quick breakfasts. You can also find prepackaged, peeled hard- boiled eggs in some stores). Canadian bacon. 6 ounces tomato juice, low- sodium.

Midmorning Snack 1 stick light cheese. Baby carrots. More: Grasp the DASH Diet in 5 Clicks. Lunch. Quinoa Meatless Balls. Cherry tomatoes. Small side salad: dressed with Italian or oil and vinegar dressing. Strawberry Jell‑O cup, sugar- free.

Midafternoon Snack. Before- Dinner Snack (Optional)Pepper strips. Hint: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers.

Remove seeds and cut in half. Ranch Sauce. Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1‑inch strips.

These are great to dip into guacamole, as a chip substitute). Dinner. Mediterranean- Style Chicken Kabobs. Salad: Romaine blend with Italian dressing. Raspberry Jell‑O cup, sugar- free. More: The DASH Diet Tracking Chart Day 2. Breakfast. Mini- Egg Beaters Southwestern Style omelet. Spray microwave- safe dish or cup with cooking spray.

Add 1/4- 1/2 cup Egg Beaters Southwestern Style. Microwave on high for 1 minute.

Stir, and cook an additional 1. Midmorning Snack. Lunch. 2- 3 Turkey- Swiss roll- ups. Cheese on the outside, as the wrap.

Deli turkey slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap.

Raw snow peas or sugar snap pea pods (as much as you like)Orange Jell‑O cup, sugar- free. Midafternoon Snack. Baby carrots. Before- Dinner Snack (Optional)1. Hint: Shelling nuts slows you down, so you are less likely to overeat them.)Dinner. Roasted sliced turkey. Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1 tablespoon olive oil or canola oil.

Add about 8 ounces sliced carrots, and continue to sauté until the carrots are soft. Add 1 thin pat of butter at the end. Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.)Side salad topped with Italian dressing.

Lime Jell‑O cup, sugar- free. More: Dr. Oz Explains the DASH Diet. Day 3. Breakfast. Scrambled eggs. 1- 2 slices Canadian bacon.

Midmorning Snack. Lunch. Cold fried chicken breast (don’t eat the skin or coating). Hint: The chicken doesn’t have to be cold. This could be a fast- food lunch but only if you can choose whole chicken parts. Definitely do not choose chicken tenders, patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When you get back to your office, you can have the carrots and Jell‑O.

Coleslaw. Baby carrots. Lemon Jell‑O cup, sugar- free. Midafternoon Snack. Before- Dinner Snack (Optional)Dinner Turkey Burger.

Side salad with balsamic dressing. Jell‑O cups, sugar- free. Phase 2: Kick It Up a Notch! Day 1 Breakfast. Wheaties (1 ounce by weight)8 ounces skim milk.

Midmorning Snack (Optional)1- 2 light cheese wedges. Grape tomatoes. Lunch 2- 3 turkey and Swiss roll- ups. Baby carrots. Small plum. Midafternoon Snack. Before- Dinner Snack (Optional)1. Dinner. Pan- seared tilapia.

Heat 1 tablespoon olive oil in a skillet over medium- high heat. Cook about 4 minutes per side, or until the fish flakes easily with a fork. Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. To serve four, choose four 4‑ounce tilapia filets.)Mango- Melon Salsa.

Fresh asparagus. Strawberry Jello‑O cup, sugar- free. More: The Complete DASH Diet Guide. Day 2. Breakfast.