This is a meal plan for someone on the Dash diet. There are many ideas for how to prepare different foods that will keep you from getting bored with eating the same thing every day. The low sodium, low fat, and no cholesterol diet has 170 grams of RDA which equals 2000 calories per day.
Dash Diet Meal Plan
-Whole Grain Cereal with Fruit and Milk- -> -Egg Scrambled or Fried with Cheese, Toast, and Avocado- -Coffee/Tea/Oatmeal with Milk and Fruit- -> Whole Grain Toast with Vegetable Omelet and Cheese- Cream of Wheat with Fresh Fruit, Flax Seed Oil, and Milk
LUNCH AND DINNER: ALL 2000 CALORIE MEALS HAVE AROUND 100 G RDA PROTEIN, WITH THE EXCEPTION OF SANDWICHES. VEGETABLES SHOULD BE INCLUDED IN EACH MEAL, ESPECIALLY IF THEY ARE ALWAYS AVOIDED FROM SNACKS.
1/2 cup cottage cheese -> 1 T flax seed, oil, or peanut butter blended into 1/4 cup plain yogurt-
70 g RDA: 3 EGGS (hard boiled or baked only). 1 CUP FRUIT JUICE.
1 can tuna fish mixed with 1 T mayo, 1 T sweet relish, chopped celery and onions.
2 oz chunk light tuna packed in water, mixed with 1/2 cup whole wheat pasta with sauce-
70g RDA: 3 EGGS (hard boiled or baked only). 1 CUP FRUIT JUICE.
1 slice of whole wheat toast with 1 T peanut butter and sliced banana-
You need 70g of carbs. You can have 2 potatoes without the skin, or you can have 1/2 cup cooked oatmeal mixed with 1 T ground flax and cinnamon (optional). You can also have 1/2 cup Greek yogurt mixed with 1 T flax seed, oil or peanut butter.
Variations allowed on 2000 calorie plan or less: 1 cup cooked brown or white rice. 1/2 cup beans (kidney, pinto, garbanzo). 1 slice of whole wheat toast with 2 T peanut butter.
*Please note that these meal plans are to be used as a guide and individual needs may vary depending on weight loss progress, current blood sugar levels and medication use. Please consult a physician before starting this or any diet program to determine if it is right for you.*
Dash Diet Meal Plan to Lower Your Blood Pressure-
In a study, the DASH diet lowered blood pressure an average of 11 points in people with hypertension. People on the DASH diet need to eat less salt and more fruits and vegetables. They also can’t have a lot of dairy or meat. The study also found that the DASH diet might help prevent hip fractures due to osteop
The DASH Diet was created by the U.S. National Heart, Lung, and Blood Institute to help people with high blood pressure eat things like vegetables, fruits, whole grains, and low-fat dairy. The diet also helps people limit salt in their diets by not eating too much processed food like lunch meats that are full of salt, cheeses, snack foods, etc., while emphasizing in their place nutrient-rich choices like nuts, whole grains and fruits. This plan also limits the amount of fat consumed at each meal with an emphasis on using only healthy fats. It encourages choosing high-protein foods like lean meats and low-fat dairy over saturated fat and refined sugar.
The heart of the new Eat to Live diet is about food combining, portion control, and choosing healthy foods.
Dr. Fuhrman wrote this book about how food affects our health. He says that what we eat can help us lose weight and also lower blood pressure and cholesterol levels, which can protect us from heart disease, diabetes or cancer.
The DASH (Dietary Approaches to Stop Hypertension) diet has proven effective at helping lower blood pressure in people with hypertension. This meal plan is high in fruits, vegetables, whole grains and low-fat dairy foods; it’s also very low in saturated fat and total fat. For those on medication for hypertension, this meal plan can be an effective way to lower blood pressure.
Breakfast: 1 grapefruit and 1 cup of oatmeal or cream of wheat.
Lunch: Juice, bread with peanut butter, and a grapefruit.
1/2 cup cooked oatmeal (not instant) mixed with 1 T ground flax and cinnamon (optional).
1/2 cup Greek yogurt mixed with 1 T flax seed, oil or peanut butter-
70 G RDA: 2 COOKED RED POTATOES WITHOUT THE SKIN (if skin is eaten it increases the actual carb count by 10 g)
Low-footage fruits such as oranges, grapefruits, and bananas can be effective sources of potassium for controlling blood pressure.
Limit the intake of high-footage fruits such as grapes and mangos because of their higher sugar content.
If you have high blood pressure, you should not eat lunch meats, cheeses, and other foods that are processed. You should also limit your fruit juice intake to things with a lot of nutrients in them like nuts and grains.
Some foods that are good for your blood pressure are oranges, grapefruits, bananas, and red potatoes. You cannot eat grapes or mangos because they have too much sugar. Limit the intake of processed food to avoid too much sodium.
1. Leafy Greens: Leafy greens contain a large amount of calcium which is the natural remedy for the high blood pressure. The more calcium, the better!
2. Natural Oils: The diet encourages healthy fats, such as those found in nuts and olive oil. This is essential because it boosts your HDL levels and reduces your LDL cholesterol levels.
3. Whole Grains: Whole grains are rich in magnesium which has been touted as a natural remedy for high blood pressure due to its ability to lower blood pressure and improve heart health. It’s also rich in fiber which can help reduce cholesterol levels.