Wednesday, April 22, 2015

DASH DIET Meal Planner

It's so important to use a Dash Diet Meal Planner, this gives you an accurate reading on what you are consuming and when, if you are serious about making a difference please use these Dash Diet meal planners, they will help you get to your goal. Planning ahead reduces stress and will increase healthy choices.

 Estimated Daily Calorie Needs

*Not Physically Active-
Estimated total calorie needs
**Physically Active-
Estimated total calorie needs
2000 calories
2000-2400 calories
2400 calories
2600-3000 calories
1800 calories
2000-2200 calories
2200 calories
2400-3000 calories
51 +
1600 calories
1800-2200 calories
51 +
2000 calories
2200-2800 calories

Our weight varies and one size does not fit all, we are all unique, so how many calories should you eat in a day for your body weight?

Take your weight and multiply it times 8 and add 200.

Example: 150 lbs x 8 = 1200 + 200. So you should be consuming 1400 calories per day to maintain your weight, so if you want to lose weight you need to eat less than 1400 calories

The Dash Diet evolved in the mid 1990’s has more research than any other diet; it is a very flexible and easy to follow diet. It is a balanced with healthy food groups our body needs, it is a back to basics.
Remember to plan your snacks as well these can help you through those rough times.

I often use a shopping app like Grocery Gadget, Grocery IQ  or Out of Milk  to make my shoppiing list

Dash Meal Planner for a 1600 consumption of calories
One Day DASH Tracker 1600 Calories

Dash Meal Planner for a 2000 consumption of calories

One Day DASH Tracker 2000 Calories 

Dash Meal Planner for a 2600 consumption of calories

One Day DASH Tracker 2600 Calories 
Thank you to for these wonderful plans to help you with your Dash Diet tracking.

Please check out a free 7 Day Low Sodium Meal Plan Here

If your shopping for wholesale grocery foods, check out these Wholesome Wholesale Foods  they deliver to your home

The Best DASH Diet Cookbooks and Recipes


 1: Drink plenty of water or other calorie-free beverages.

2. Eat protein at every meal; be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks

3. Think about your night time snacks, close down the kitchen at a certain time and if you really need that snack restrict yourself to 100 calories only.

4. Enjoy your favorite foods, but just choose a smaller portion, the key is moderation.

5. Add spices or chilies to your food for a flavor boost that can help you feel satisfied

6. Eat several mini-meals during the day. Studies have shown those who eat 4-5 mini meals / snacks per day can control their appetite and weight a lot better.

7. Stock your kitchen with healthy, convenient foods; keep frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens in your fridge or pantry all the time.

8. Order smaller portion when you are out at a restaurant

9. Use smaller plates for you dinner, portion control and just take your time eating your meal, chew eat mouthful at least 20 times

10. Add a cup of vegetable to your pasta dish, this will increase your daily vegetable intake and reduce your starch intake.

For some Tips aimed more at the Dash Diet, please check out Dash Diet Tips

See why The DASH Diet is the best overall diet in 2018 and join me on some of my social media sites. 

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