The DASH diet is rich in fruits, vegetables, low-fat and nonfat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats. The meal plans help you visualize how to put the DASH diet into practice. In order to help avoid hunger in between meals, the meal plans in The DASH Diet Action Plan include protein at every meal and snack, and include lots of bulky, filling low calorie foods.
Following are two examples of menus from the book, The DASH Diet Action Plan. The book features 28 days of meal plans, to help you learn a variety of ways to put together the DASH diet. They are suggestions, and you are free to make substitutions with your favorite foods that have similar nutritional properties. This is part of the way that you will learn how to make the DASH diet into your own personal plan.
In the book, the plans show adjustments for 1200, 1600, and 2000 calorie diets. And yes, it does seem like a lot of food. You will not feel hungry on the DASH diet, even when you are losing weight!
Oatmeal with Applesauce
Whole Wheat English Muffin with Jam
Chicken Waldorf Salad
Light String Cheese
Roasted Chicken Breast
Tomato Spinach Salad with Balsamic Vinaigrette
Apple Crisp Topped with Frozen Yogurt
Freshly Squeezed Orange Juice
Wheaties® with Skim Milk Topped with Ripe Raspberries
Cinnamon Raisin English Muffin with a Schmear of Light Cream Cheese
Turkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,
Topped with Romaine Lettuce Leaves
Handful of Almonds
Italian Bread Dipped in Olive Oil
Grilled Salmon with Barbecue Sauce
New Petite Red Potatoes
French-style Green Beans, Dusted with Crushed Hazelnuts
Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette
Very Berry Sundae
(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)