Dash Diet Meal Plan | 7 Day Eating Plan for Dash Diet




Dash Diet Meal Plan

Today on Dr. Oz it was all about The Dash Diet, the #1 diet recommended by Dr. Oz. You can get started on the 7 Day Dash Meal Plan by following phase 1 for two weeks, then phase 2 for the rest of your life.

The Dash Diet meal plan is a safe and easy-to-follow eating plan that fights diseases and can even help you lose weight. The design of the meal plans in the book are based on newer research on how to make satisfying meals, helping to prevent between meal hunger. That is a key feature of high-fiber, low caloric-density, balanced meals with appropriate serving sizes.

The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy

Dr. Oz: Dash Diet Lose 7 Pounds In A Week

The NY Times Best Sellers, The DASH Diet Action Plan and The DASH Diet Weight Loss Solution, provide real life solutions to make it easy for people to follow the DASH diet. They each have 28 days of meal plans, recipes, guidance for weight loss, how to eat at restaurants, fast food places, etc. and still stay on track. It shows you how to stock up your kitchen for the DASH diet, and how to read food labels to make good choices. And, of course, the meal plans and recipes are all low sodium/low salt. The book shows you how to add exercise and other lifestyle changes to help lower blood pressure. The books help you design your own personal “DASH Diet Action Plan” and your own “DASH Diet Weight Loss Solution.”

Dr. Oz: 7 Day Dash Meal Plan

Below is 7-Day DASH Diet Meal Plan – Phase 1 Dash Diet Menu Plan has 3 sample days, and Phase 2 Dash Diet Eati ng Plan has 4 sample days.

Phase 1: Two Weeks to Shrink Your Waistline

DASH Diet Menu Plan Day 1

Breakfast:
Hard-boiled egg. (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).
1 or 2 slices Canadian bacon
6 ounces tomato juice, low-sodium

Midmorning Snack:
1 stick light cheese
Baby carrots

Lunch:
Acapulco Tuna Salad
Cherry tomatoes
Small side salad: dressed with Italian or oil and vinegar dressing
Strawberry Jell‑O cup, sugar-free

Midafternoon Snack:
4 ounces lemon light yogurt, fat-free, artificially sweetened
18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful)

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. 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).
2 ounces guacamole, which is about 1/4 cup

Dinner:
Crispy Grilled Chicken
1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or microwaved
Salad: Romaine blend with Italian dressing
Raspberry Jell‑O cup, sugar-free

DASH Diet Menu Plan 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 15 seconds.
4-6 ounces tomato juice, low-sodium

Midmorning Snack:
1 light cheese wedge
6 grape tomatoes

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.
1/2-1 cup coleslaw
Raw snow peas or sugar snap pea pods (as much as you like)
Orange Jell‑O cup, sugar-free

Midafternoon Snack:
1 stick light cheese
Baby carrots

Before-Dinner Snack (Optional)
10 peanuts in the shell (20 individual peanuts) (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

DASH Diet Menu Plan Day 3

Breakfast:
Scrambled eggs
1-2 slices Canadian bacon
4-6 ounces diet cranberry juice
Midmorning Snack
4 ounces raspberry light yogurt, nonfat, artificially sweetened
23 almonds (1 ounce by weight, 1/4 cup by volume)

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:

1-2 light cheese wedges
6 grape tomatoes
Before-Dinner Snack (Optional)
Pepper strips
Guacamole

Dinner:
Super-Savory Sliders
1 cup broccoli
Side salad with balsamic dressing
1-2 strawberry Jell‑O cups, sugar-free

DASH Diet Eating Plan Phase 2

Day 1

Breakfast:
3/4 cup Wheaties (1 ounce by weight)
8 ounces skim milk
4-6 ounces strawberries or raspberries
Midmorning Snack (Optional)
1-2 light cheese wedges
Grape tomatoes

Lunch:
2-3 turkey and Swiss roll-ups
Baby carrots
Small plum

Midafternoon Snack:
6 ounces blueberry light yogurt
10 cashews
Before-Dinner Snack (Optional)
10 peanuts in the shell (20 individual peanuts)

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

DASH Diet Menu Plan Day 2

Breakfast:
Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia.
1-2 hard-boiled eggs
6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories than the diet version, but you may prefer it.
4-6 ounces strawberries
Midmorning Snack (Optional)
6 ounces key lime light yogurt, nonfat, artificially sweetened
10 ounces almonds

Lunch:
Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other veggies or condiments that you choose.
Pepper strips
Coleslaw or side salad
Raspberry Jell‑O cup, artificially sweetened

Midafternoon Snack:
1 clementine orange
1-2 light cheese wedges
Before-Dinner Snack (Optional)
Pepper strips
1/4-1/2 cup hummus

Dinner:
Meaty Sauce Over Spaghetti Squash
Side salad, with Italian, oil and vinegar, or vinaigrette dressing
Fudge bar

DASH Diet Menu Plan Day 3

Breakfast:
1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar Blend, or Truvia, and 1 tablespoon chopped almonds (optional)
1/2 banana, medium or large
4-6 ounces tomato juice, low-sodium
Latte: 8 ounces skim milk, 2 ounces espresso
Midmorning Snack (Optional)
1 stick light cheese
Baby carrots

Lunch:
Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots).
Sliced bell peppers
Orange Jello‑O cup, artificially sweetened

Midafternoon Snack:
4-6 ounces strawberries
10 cashews
Before-Dinner Snack (Optional)
10 peanuts in the shell (20 individual peanuts)

Dinner:
Naked Chicken Piccata
Green beans
Sliced tomatoes
Side salad, with Italian dressing
4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially sweetened

DASH Diet Menu Plan Day 4

Breakfast:
1-3 scrambled eggs
1 slice whole-wheat toast (light, if desired)
1 tablespoon jelly or jam
4-6 ounces orange juice
Latte or 8 ounces skim milk
Midmorning Snack (Optional)
4-6 ounces blueberries
10 almonds

Lunch:
2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.)
Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and an oil and vinegar dressing.)
Small peach

Midafternoon Snack:
6 ounces strawberry light yogurt, nonfat, artificially sweetened
Before-Dinner Snack (Optional)
Baby carrots dipped in 2 tablespoons peanut butter

Dinner:
Zucchini Lasagna
Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.
Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar