DASH Diet Menu
Day 1
Breakfast
Topped with ¼ cup walnuts, 2 tablespoons honey, and1 banana sliced
8 ounces Skim (nonfat) Milk
Lunch
(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)
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