DASH Diet Meal Plan - Phase 2

 The DASH Diet Phase 2 follows the 14 days of Dash Diet Phase 1. 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.

After the first 14 days, you will continue to eat the foods from 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.

Make sure you check out Everything you wanted to know about the Dash Diet 

                           The Best DASH Diet Cookbooks and Recipes

Phase 2 DASH Diet Meal Plan

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 or celery

Lunch 

• 2-3 turkey and Swiss roll-ups
• Baby carrots or grapes
• Small plum

Midafternoon Snack

• 6 ounces blueberry light yogurt
• 10 cashews  or walnuts

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

Get Your Dash Diet Ingredients Shopping Here

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

Mid morning 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

Mid afternoon 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

Mid morning 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

Mid morning 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

Mid afternoon 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

Get your Free 7 Day Low Sodium Meal Plan HERE

Contact details

Join me on Facebook: Dash Diet Recipes  

Pinterest                  : The Best Dash Diet Recipes

Website                   :  Dash Diet Collection of Recipes   

Email                       : dashdietrecipes@gmail.com

DASH Diet Meal Plan -Phase 1

The Dash Diet Phase 1 is the first 14 days of your Dash diet, DASH is an abbreviation for "Dietary Approaches to Stop Hypertension," This program has a long history going back to the early 90s with both the Mayo Clinic and the National Institute of Health doing long-term studies: here are the recommended  DASH Diet Meal Plan -Phase 1.

Congratulations on choosing The DASH Diet - it is the No. 1 diet for overall good health for 8 years in a row, it is a diet for diabetes and  for a healthier heart. It is proven to work in so many areas. The DASH Diet is not a fad is is proven to have worked over the years of research and it really does work.

Initially start focusing on smaller portions and more fruits and vegetables

Dash Diet Phase 1: Two Weeks to Shrink Your Waistline

During the 14 days of phase 1, you will learn how to satisfy your hunger and feel fuller longer, remember to eat the foods you like. 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.


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.

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.

By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Choose 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.
<<<========================================
Make sure you check out the Complete Dash Diet Phase One 14 Day Meal Plan plus over 30 recipes specifically focused on the Phase One of the Dash diet, it has all the information you will need to know about succeeding through the first 14 days, and for only $3.95 is it so worth it, there is a ton of information in it.
<<<========================================

$3.95

DASH has been called a "diet for all diseases" and can benefit everyone. Making a few simple changes one step at a time can lead you down a path of good health. It's not just a diet it is a Lifestyle Choice.

It's is important to get the right foods into your fridge and pantry, here is a Dash Diet Phase One Shopping List for you to print out and highlight your menu for the next 14 days.

DASH DIET PHASE ONE SHOPPING LIST

DASH Diet Meal Plan

Have some protein at each meal and snack.

• Breakfasts
• Egg substitutes (you can use real eggs with some cheese 1-2 days in this phase), or egg alternatives. Stay with the egg recipes and skip the waffles, French toast, and pancake recipes
• 1-2 slices Canadian bacon or ham, or soy alternatives
• Tomato juice or V8 juice if desired
• Roll-ups made with ham, turkey, or lean roast beef and low-fat cheese and/or lettuce as the wrap
• Artificially sweetened yogurt
•  
• Mid morning snacks – at least 2 of the following:
• Low-fat cheese, such as Laughing Cow Light Wedges,  light string cheese, or light cottage cheese (4 ounce size)
• Veggies, including celery, radishes, carrots, cucumbers, sliced peppers, grape tomatoes or cherry tomatoes
• Nuts (1/4 cup or less). If having nuts (walnuts, almonds, brazil nuts) and cheese, limit nuts to 1 tablespoon
•  
• Lunches – choose one of the protein-rich main courses, and all of the other side dishes
  
• Salad loaded with a variety of veggies and protein foods. No croutons. Although light cheese is preferred, you can occasionally have regular cheese
• Stuffed tomato with egg salad, egg white salad, chicken salad, and/or tuna salad
• Roll-ups made with ham, turkey, or lean roast beef and low-fat cheese and/or lettuce as the wrap
• Veggies and/or side salad with dressing
• Sugar-free jello
•  
• Mid-afternoon snacks, and before-dinner snacks, if needed
• Same as morning snacks. Additional choices include:
• Pepper strips dipped in guacamole or salad dressing
• Peanuts in the shell – a serving is 10, which would be 20 individual peanuts
• 
  
• Dinners – include all of the following:
• Lean meat, fish, poultry, or meat substitute
• Non starchy vegetable
• Salad with dressing
• Sugar-free jello

 Phase 1 is a kick start. If you do it for too long, you compromise your ability to lose at the expected rate in Phase 2. Your metabolism needs that change. After about 6 total weeks, you can try another week long Phase 1, if you have hit a plateau in Phase 2 and still have a fair amount of weight to lose.

Make sure you check out Everything you wanted to know about the No.1 Overall Diet - The Dash Diet

NOW ONLY $9.95

Dash Diet Collection V2

 

Dash Diet  Phase 1: Two Weeks to Shrink Your Waistline

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

Mid morning Snack 

• 1 stick light cheese
• Baby carrots or celery

Lunch

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

Mid afternoon 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

Day 2 

Breakfast

• Mini Mushroom and Sausage Quiche is one of my favorites, get the recipe HERE.
• Mid morning Snack
• 1 light cheese wedge or 6 grape tomatoes or celery
  
  
  Antioxidants are so important to include in our daily diet, here are the Top 10 Antioxidants for 2021 with great recipes.

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

Mid afternoon 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

Day 3 

Breakfast

• Scrambled eggs
• 1-2 slices Canadian bacon
• 4-6 ounces diet cranberry juice

Mid morning 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)
  Tip: 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

Mid afternoon Snack

• 1-2 light cheese wedges
• 6 grape tomatoes

Before-Dinner Snack (Optional)

• Pepper strips
• Guacamole

Dinner 

• Super-Savory Sliders
• 1 cup cauliflower (try my Roasted Cauliflower recipe) 
• Side salad with balsamic dressing     
• 1-2 strawberry Jell‑O cups, sugar-free

When completing the Dash Diet Phase One  you can consume an unlimited amount of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. 

Proteins work to prevent snacking and work to keep blood sugar levels stable because they help dieters to feel full and satisfied. 

Removing starch and sugar from the food intake will reduce the body’s need for insulin, which helps us desire lighter, healthier foods. It’s important to choose the foods you like.

Now for the complete understanding in the Dash Diet , with over 300 pages of information and recipes take a look at the Dash Diet Collection V2.

Reduced to Only $9.95

Contact details

Join me on Facebook: Dash Diet Recipes  

Pinterest                  : The Best Dash Diet Recipes

Website                   :  Dash Diet Collection of Recipes   

Email                       : dashdietrecipes@gmail.com