Tuesday, February 26, 2013

DASH Diet Meal Plan - Phases 2



 The DASH diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood institute in order to lower blood pressure and promote healthy bodies.



Phase 2 DASH Diet Meal Plan



Day 1


Breakfast
Dash Diet Tracking Chart
  • 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
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
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
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

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