A to Z Health Guide

DASH Diet Menu

Day 1

Breakfast

2 Pumpkin Pancakes

Topped with ¼ cup walnuts, 2 tablespoons honey, and1 banana sliced

8 ounces Skim (nonfat) Milk

Lunch

Pasta salad

(Eliminate cauliflower, used whole grain pasta, and use ½ the olive oil.)

Topped with 4 ounces tuna packed in water (drained)

Fresh peach

Water

Dinner

Spicy Chicken Salad Lettuce Wrap

(¾ cup spicy chicken salad, 3 Romaine leaves; Use ¼ cup chicken salad per leaf)

Citrus Fruit Salad (orange, kiwi, ¼ cup chopped pineapple)

10 whole grain crackers (Analysis used Triscuits)

Water

Snack

Blueberry Yogurt Parfait

[8 ounces light vanilla yogurt, ½ cup blueberries, 2 tablespoons sliced almonds, ¼ cup granola (Analysis based on Kellogg’s low-fat granola)]

Water

DAY 1

   

TARGETS

Calories

 

2070

2,000

Protein

(% of total kcal)

16

18% of kcal

Fat

(% of total kcal)

24

27% of kcal

Carbohydrates

(% of total kcal)

60

55% of kcal

Fiber

(grams)

34.6

≥ 30 g

Magnesium

(mg)

490

500 mg

Phosphorus

(mg)

1750

(≥ 700 mg)

Potassium

(mg)

3949

4,700 mg

Sodium

(mg)

1236

≤ 2,300 mg

Saturated Fat

(% of total kcal)

3.5

6% of kcal

Cholesterol

(mg)

93

150 mg

Day 2

Breakfast

2 Breakfast Sandwiches

(Build each breakfast sandwich with 1 whole wheat English muffin toasted and split, 1 scrambled egg white, 1 slice reduced fat (2%) cheese, 1 slice tomato)

8 ounces Skim milk

Tropical Fruit Salad (1 orange and 1 kiwi – peeled and sliced)

Lunch

1 cup Snow Pea & Orzo Salad

(Omit chicken from the recipe.)

3 ounces Roasted Pork Loin

Wilted Garden Salad 

(1 cup baby spinach, ¼ cup sun-dried tomatoes, and 1 teaspoon lemon juice. Wilt salad slightly by sautéing.)

Water

Dinner

Pasta Bolognese

(1/2 cup whole wheat pasta, 3 ounces 97% fat free lean ground beef (drained), and 1/3 cup of the Bolognese recipe without meat or rice noodles)

Steamed Garlic Green Beans (1/2 cup steamed + 1/8 teaspoon garlic powder)

Baked Potato with butter and cheese 

(1 small baked potato, 1 tablespoon shredded reduced-fat cheddar cheese, 1 teaspoon unsalted butter, 1/8 teaspoon black pepper)

Whole Grain Roll

Water

Snack

Fresh Fruit Cup 

(1 banana and ½ cup strawberries sliced)

Water

DAY 2

   

TARGETS

Calories

 

2044

2,000

Protein

(% of total kcal)

21

18% of kcal

Fat

(% of total kcal)

24

27% of kcal

Carbohydrates

(% of total kcal)

55

55% of kcal

Fiber

(grams)

40.9

≥ 30 g

Magnesium

(mg)

513

500 mg

Phosphorus

(mg)

2027

(≥ 700 mg)

Potassium

(mg)

5073.1

4,700 mg

Sodium

(mg)

1534

≤ 2,300 mg

Saturated Fat

(% of total kcal)

7.1

6% of kcal

Cholesterol

(mg)

187

150 mg

Day 3

Breakfast

Breakfast Tacos

(2 Breakfast tacos; each has 1 whole wheat tortilla, 2 scrambled egg whites, 1 slice tomato, 1/8 of an avocado, and 1 Tablespoon reduced-fat shredded cheddar cheese)

8 ounces Skim Milk

6 ounces Fresh-squeezed Orange Juice

Fruit Salad 

(1 peach and ½ cup strawberries sliced)

Lunch

Roasted Garlic Pizza with Chicken, Mushrooms, and Olive Oil

(The serving size is ½ a pizza; 1/6th of the pizza dough recipe makes 1 pizza. Top each pizza with 1 Tablespoon olive oil, ½ cup sliced mushrooms, 1 cup cooked, diced chicken, ½ cup low-fat “part skim” shredded mozzarella cheese. Cut the pizza into six slices, and enjoy half the pizza.)

Mediterranean Salad 

(1 cup spinach, ¼ cup sliced cucumbers, 2 slices of tomato diced,

1 tablespoon low-fat balsamic vinaigrette [Analysis based on Newman’s Own Balsamic Vinaigrette])

Water

Dinner

Ginger Roasted Chicken (1/2 cup)

Served over Brown Rice

(1/2 cup rice cooked with 1 pinch garlic powder and finished with 2 teaspoons olive oil)

Roasted Asparagus

(1/2 cup roasted with 1 pinch garlic powder and 1 teaspoon olive oil)

Glazed Carrots (1/2 cup)

Water

Snack

Yogurt parfait

[8 ounces light vanilla yogurt, 1 sliced banana, 2 tablespoons sliced almonds, ¼ cup granola (Analysis based on Kellogg’s low-fat granola)]

Water

DAY 3

   

TARGETS

Calories

 

2171

2,000

Protein

(% of total kcal)

19

18% of kcal

Fat

(% of total kcal)

30

27% of kcal

Carbohydrates

(% of total kcal)

51

55% of kcal

Fiber

(grams)

28

≥ 30 g

Magnesium

(mg)

455

500 mg

Phosphorus

(mg)

1916

(≥ 700 mg)

Potassium

(mg)

4373.3

4,700 mg

Sodium

(mg)

2175

≤ 2,300 mg

Saturated Fat

(% of total kcal)

8.1

6% of kcal

Cholesterol

(mg)

182

150 mg

Written by Denon Stacy, MS, RD, CSP, LD