Thursday, February 21, 2013

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.

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.


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 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.

Dash Diet  Phase 1: Two Weeks to Shrink Your Waistline

Day 1

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
  • 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
  • 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 

  • 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.
  • 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.)
  • 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 

  • 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)
  • 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
  • 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.

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