DASH Diet Hack: Get a Sample Weight Loss Meal Plan Here!

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Dietary Approaches to Stop Hypertension (DASH) Diet was initially developed for individuals battling high blood pressure. It is a safe and easy-to-follow eating plan that fights diseases and aids in weight loss.

For three years, this strategic diet was voted by health experts as the best overall diet, The Dr. Oz Show reported. Now, here's this two-phase plan from Marla Heller's "The DASH Diet Weight Loss Solution" with bonus sample day menus that you can try to integrate into your daily routine.

However, before giving you the list of menus, here are some facts about the DASH diet that you should know beforehand. According to Mayo Clinic, the DASH diet features menu that are rich of vegetables, fruits and low-fat dairy products. It also includes whole grains, fish, poultry and nuts. If you love red meats, sweets and beverages, do not worry this meal plan also includes it but in limited proportion only.

If you are interested with the DASH diet, here is a two-day menu plan to help you get started. You can use these menus as the basis for your own healthy meal planning.

Day 1 menu

Breakfast

•   1 whole-wheat bagel with 2 tablespoons peanut butter (no salt added)
•   1 medium orange
•   1 cup fat-free milk
•   Decaffeinated coffee

Lunch

Spinach salad made with:

•   4 cups of fresh spinach leaves
•   1 sliced pear
•   1/2 cup canned mandarin orange sections
•   1/3 cup slivered almonds
•   2 tablespoons red wine vinaigrette
• 12 reduced-sodium wheat crackers
• 1 cup fat-free milk

Dinner

•   Herb-crusted baked cod, 3 ounces cooked (about 4 ounces raw)
•   1/2 cup brown rice pilaf with vegetables
•   1/2 cup fresh green beans, steamed
•   1 small sourdough roll
•   2 teaspoons olive oil
•   1 cup fresh berries with chopped mint
•   Herbal iced tea

Day 2 menu

Breakfast

• 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
• 1 bran muffin
• 1 teaspoon trans-free margarine
• 1 cup fat-free milk
• Herbal tea

Lunch

Curried chicken wrap made with:

• 1 medium whole-wheat tortilla
• 2/3 cup cooked, chopped chicken, about 3 ounces
• 1/2 cup chopped apple
• 2 tablespoons light mayonnaise*
• 1/2 teaspoon curry powder

• 1/2 cup, or about 8, raw baby carrots
• 1 cup fat-free milk

Dinner

• 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt
• 2 cups mixed salad greens
• 1 tablespoon low-fat Caesar dressing
• 1 whole-wheat roll
• 1 teaspoon olive oil
• 1 nectarine
• Sparkling water

Snack (anytime)

Trail mix made with:

• 1/4 cup raisins
• 1 ounce, or about 22, unsalted mini twist pretzels
• 2 tablespoons sunflower seeds

*Fat-free spreads still have calories, so count as 1 fat serving.

You may check another sample meal plans here. What do you think of these menus? Share your thoughts in the comment section below.