Dash diet meal plans

The authors of the DASH diet plan divided the food products onto eight groups. Each of them they put down a number of servings, which a patient can eat at a day. You can mix all of the products together. You should part the food you can eat daily on a small rations. This means that daily you should eat six small meals which all together provide you 2000 calories. You cannot salt things or fry them on a usual amount of fat – it is better not to use fat at all or use only low-fat products. The best thing in the DASH diet action plan is that it lowers your blood pressure even for about 10 mm Hg at a month.And lowering the sizes of the meals you can also lost some weight, which is highly desirable for the people with hypertension. The bad news is that you have to keep the DASH diet menu and meal plans for the rest of your life – of course, if want to make your health condition better. Below is a sample of dash diet meal plans for a week:

1 Day
Breakfast – tea with milk, whole grain bread, low-sugar jam
Lunch – grits
Dinner – fruit soup with croutons, roast veal, potatoes, salad
Afternoon tea – pudding from cottage cheese, herbal tea
Supper – maccaroni with tomato sauce (with spices but without salt)

2 Day
Breakfast - oatmeal porridge with raisins, a whole grain tost with a teaspoonful of jam, an orange, a cup of herbal tea
Lunch – whole-wheat bun with a teaspoonful of jam, two slices of low-fat cold meats, half of tomato, a glass of orange juice
Dinner – two spoons of pasta, tomato soup with basil, cod baked in foil with vegetables, two spoons of brown rice, 100g of steamed broccoli, a glass of multivegetable juice
Afternoon tea – a glass of coctail from banana, buttermilk with a spoonful of flax seed
Supper – a bowl of non-fat cottage cheese with tomato and a teaspoonful of chives, two slices of wholemeal bread, a glass of herbal tea

3 Day
Breakfast – one cup of coffee with a low-fat milk, stale slice of bread with butter, soft-boiled egg
Lunch – baked apple
Dinner – 250ml of vegetable soup, boiled meat, potatoes, salad made of carrot and savoy cabbage, jelly for a dessert
Afternoon tea – a biscuit with jam, one glass of cocoa
Supper – one cup of tea, it is recommended to use the green or herbal one, one slice of whole-wheat bread with three slices of cold meat

4 Day
Breakfast – coffee with milk or herbal tea, whole grain bread (one to two slices of it), butter, jam and apple
Lunch – an orange or a baked apple
Dinner – baked trout, fruit or vegetable soup, three potatoes, salad
Afternoon tea – a piece of sponge cake, stewed fruit, an apple
Supper – vegetable salad with a teaspoonful of olive oil, two slices of ham, two slices of whole-wheat bread, herbal tea

5 Day
Breakfast – a bowl of cornflakes with milk, one apple
Lunch – a glass of buttermilk with raisins or savoy nuts
Dinner – 300ml of vegetable soup, one baked chicken’s fillet, 50g of brown rice, small portion of salad from tomato and onion
Afternoon tea – stewed fruit
Supper – fried egg with spinach, a cup of tea without sugar (a slice of lemon is accepted)

6 Day
Breakfast – a whole grain bun with cottage cheese or homogenised one, a cup of cocoa
Lunch – handful of nuts
Dinner – tomato soup with puff crouton, grilled beef, 100g of lettuce, a cup of water
Afternoon tea - pudding
Supper – vegetable or fruit salad with one spoonful of sunflower oil, three slices of whole-wheat bread with a few slices of ham, a cup of tea

7 Day
Breakfast – Oatmeal porridge, two bananas
Lunch – 40 g of rice with marmalade
Dinner – stewed pork with a few potatoes, a fruit cream for dessert
Afternoon tea – plum duff
Supper – jelly fish, one bun, butter, herbal tea

21.06.2010. 09:34