DASH DIET MEALS Plans

DASH DIET Meals Plans

 Sample menu for one Week

Here's an example of a weekly meal plan based on 2,000 calories per day for a typical DASH diet:

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Monday

Breakfast: 1 cup (90 g) oatmeal 1 cup (240 ml) skim milk, 1/2 cup (75 g) blueberries, and 1/2 cup (120 ml) natural orange juice

Snack: 1 medium apple and 1 cup (285 g) low-fat yogurt.

Lunch: 2 pieces of whole wheat bread, 1 tablespoon (15 g) mayonnaise, 1.5 cups (113 g) green salad, and 3 ounces (80 g) tuna and mayonnaise sandwich made with canned tuna

Breakfast: 1 medium banana.

Dinner: 3 ounces (85 g) broccoli and carrot 1/2 cup (75 g) chicken oil cooked in 1 teaspoon (5 ml) of vegetable oil. 1 cup (190 g) is served with brown rice.

Tuesday

Breakfast: 1 teaspoon margarine (4.5 g), 1 tbsp (20 g) marble or marble, 1/2 cup (120 ml) fresh orange juice and 1 medium apple.

Breakfast: 1 medium banana.

Lunch: 2 cups (150 g) of green salad with 1.5 ounces (45 g) of low-fat cheese, and 1 cup (190 g) of brown rice with 3 ounces (85 g) of fat chicken breast

Snack: 1/2 cup (30 g) peaches and 1 cup (285 g) low-fat yogurt.

Dinner: 3 ounces (85 g) cooked salmon with 1 teaspoon (5 ml) of vegetable oil 1 cup (300 g) boiled potatoes and 1.5 cups (225 g) boiled vegetables.

Wednesday

Breakfast: 1 cup (90 g) oatmeal with 1 cup (240 ml) skim milk and 1/2 cup (75 g) blueberries. 1/2 cup (120 ml) of natural orange juice.

Snack: 1 medium orange.

Lunch: 2 slices of whole wheat bread, 3 ounces (85 g) fat turkey, 1.5 ounces (45 g) low fat cheese, 1/2 cup (38 g) green salad and 1/2 cup (38 g) g) Cherry tomatoes.

Breakfast: 4 whole-grain crackers with 1.5 ounces (45 g) of cottage cheese and 1/2 cup (75 g) of coconut pineapple.

Dinner: 6 ounces (170 g) cod fillet, 1 cup (200 g) chopped potatoes, 1/2 cup (75 g) peas and 1/2 cup (75 g) of broccoli.

Thursday

Breakfast: 1 cup (90 g) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 g) of raspberries. 1/2 cup (120 ml) of natural orange juice.

Breakfast: 1 medium banana.

Lunch: Grilled tuna salad made with 4.5 ounces (130 g), 1 boiled egg, 2 cups (152 g) green salad, cherry tomatoes 1/2 cup (38 g), and 2 tablespoons (30 ml) fatty Dressing

Snack: 1/2 cup (30 g) pears and 1 cup (285 g) low fat yogurt.

Dinner: 3 cups (85 g) of pork fillet with 1 cup (150 g) of mixed vegetables and 1 cup (190 g) of brown rice.

Friday

Breakfast: 2 hard-boiled eggs, 2 pieces of turkey bacon with 1/2 cup (38 g) of cherry tomatoes, 1/2 cup (80 g) of baked beans, and 2 pieces of whole-wheat toast, and 1/2 cup (120 ml) ) Natural orange juice.

Breakfast: 1 medium apple

Lunch: 2 pieces of whole-wheat toast, 1 tablespoon of low-fat mayonnaise, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of salad greens, and 1/2 cup (38 grams) of cherry tomatoes.

Breakfast: 1 cup of fruit salad.

Dinner: Spaghetti and meatballs made with 1 cup (190 g) of spaghetti and 4 ounces (115 g) of sliced ​​pieces. 1/2 cup (75 g) green peas set aside.

Saturday

Breakfast: 2 tablespoons of peanut butter (40 g), 2 pieces of whole-wheat toast, 1 medium banana, 2 tablespoons (16 g) of mixed seeds, and 1/2 cup (120 ml) of fresh orange juice.

Breakfast: 1 medium apple

Lunch: 3 ounces (85 g) of fried chicken, 1 cup (150 g) of fried vegetables, and 1 cup (190 g) chachus.

Snack: 1/2 cup (30 g) mixed berries and 1 cup (285 g) low-fat yogurt.

Dinner: Pork fillet with 3 ounces (85 g) and 1 cup (150 g) 1 cup (190 g) brown rice, 1/2 cup (40 g) lentils, and 1.5 ounces (45 g) -fatty cheese

Sweet: low-fat chocolate pudding.

Sunday

Breakfast: 1 cup (90 g) oatmeal 1 cup (240 ml) skim milk, 1/2 cup (75 g) blueberries, and 1/2 cup (120 ml) natural orange juice

Breakfast: 1 medium pear.

Lunch: chicken salad made with 3 ounces (85 g) of chicken breast, 1 tablespoon mayonnaise, 2 cups (150 g) green salad, 1/2 cup (75 g) cherry tomatoes, 1/2 teaspoon (4 g) seeds, and 4 whole-grain crackers.

Breakfast: 1 banana and 1/2 cup (70 g) nuts.

Dinner: 3 cups ounces of roast beef with 1 cup (150 g) boiled potatoes, 1/2 cup (75 g) broccoli, and 1/2 cup (75 g) peas.

Summary

In the Dash Diet, you can eat a variety of delicious and healthy foods that have a good source of various fruits and proteins, including plenty of vegetables.

How to make your diet more like a script

Since there is no prescribed diet in the Dash Diet, you can adjust your current diet to the Dash Guidelines by doing the following:

Eat more vegetables and fruits.

Swap refined grains for whole grains.

Choose fat-free or low-fat dairy products.

Choose fatty protein sources from fish, poultry, and beans.

Cook with vegetable oil.

Limit your intake of added sugars such as soda and candy.

Limit your intake of fatty meats, whole dairy products, and lots of saturated fats in oils like coconut and date oil.

Beyond measured servings of fresh fruit juice, this diet advises you to stick to low-calorie beverages like water, tea, and coffee.

Summary

It is possible to align your current diet with the DASH diet. Just eat more fruits and vegetables, choose products that are low in fat and fatty proteins, and limit your intake of processed, high-fat, and sugary foods.