In this part we have a week’s worth of meals! Phase 1 has 3 sample days, and Phase 2 has 4 sample days.
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 pre-packaged, peeled hard-boiled eggs in some stores).
- 1 or 2 slices Canadian bacon
- 6 ounces tomato juice, low-sodium
Midmorning Snack
- 1 stick light cheese
- Baby carrots
More: Grasp the DASH Diet in 5 Clicks
Lunch
- Quinoa Meatless Balls
- 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
- Mediterranean-Style Chicken Kabobs
- 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
More: The DASH Diet Tracking Chart
Day 2
Breakfast
- Mini-Egg Beaters Southwestern Style omelette. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style. Microwave on high for 1 minute. Stir, and cook an additional 15 seconds.
- 4-6 ounces tomato juice, low-sodium
Midmorning Snack
- 1 light cheese wedge
- 6 grape tomatoes
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.
- ½ -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 flavour. If you like very soft carrots, microwave first before sautéing.)
- Side salad topped with Italian dressing
- Lime Jell‑O cup, sugar-free
More: Dr. Oz Explains the DASH Diet
Day 3
Breakfast
- Scrambled eggs
- 1-2 slices Canadian bacon
- 4-6 ounces diet cranberry juice
Midmorning Snack
- 4 ounces raspberry light yogurt, non-fat, 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). Hint: 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
- Turkey Burger
- 1 cup broccoli
- Side salad with balsamic dressing
- 1-2 strawberry Jell‑O cups, sugar-free
Phase 2: Kick It Up a Notch!
Day 1
Breakfast
- ¾ 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
Mid-afternoon 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 Jell-O‑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, non-fat, 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
- ¼ – ½ cup hummus
Dinner
- Vegetable Stir Fry with Quinoa
- Side salad, with Italian, oil and vinegar, or vinaigrette dressing
- Fudge bar
Day 3
Breakfast
- ½ cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar Blend, or Truvia, and 1 tablespoon chopped almonds (optional)
- ½ 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
- Three-Bean Kale Sauté with Brown Rice
- Sliced bell peppers
- Orange Jell-O‑O cup, artificially sweetened
Mid-afternoon Snack
- 4-6 ounces strawberries
- 10 cashews
Before-Dinner Snack (Optional)
- 10 peanuts in the shell (20 individual peanuts)
Dinner
- White Bean and Cabbage Soup
- Green beans
- Sliced tomatoes
- Side salad, with Italian dressing
- 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, non-fat, 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 centre.)
- 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, non-fat, artificially sweetened
Before-Dinner Snack (Optional)
- Baby carrots dipped in 2 tablespoons peanut butter
Dinner
- Salmon Stuffed Avocado
- 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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