Dash Diet for Women (FULL WEEK)

7 Day Dash Diet for Women

Before you jump to any conclusion regarding the Dash diet for women, you first need to understand the daily dietary requirements of an average woman. Women, unlike men, need to indulge themselves in random activities and tasks on a daily basis.

Besides, they have to cope up with several health complications that are not usual with their male counterparts. Hence, their daily nutritional requirements can be deemed as ‘ different’ than those of men.

What is the Dash diet for women?

There is no Rocket science about this diet plan. Being a woman, you just have to bring all the fresh veggies  & fruits, whole grains, low-fat dairy, meat, fish, poultry, and healthy fats into your dietary routine.

Additionally, you need to cut down all the sugary and refined food options that carry tons of empty calories (calories without any nutrition). This printable diet for women is deemed as the best diet plan by the US health and nutrition department for some good reasons.

Firstly, you don’t need to make any significant change in your diet plan and only need to replace the healthy food options with the unhealthy ones. Also, the aim is to cut down the sugar and sodium intake that has proved to be the sole cause of random heart-related health issues.

So, by every means, this dash diet for women can serve your daily nutritional requirements while further facilitating the weight loss process. Even though the diet plan is quite easy to understand and implement, do read the following guidelines and instructions beforehand.

General guidelines for Dash diet for women

  • Opt for food items that are low in sodium, sugar, and trans fats
  • Ensure choosing the food options high in proteins, fibers, and healthy carbs
  • Limit the intake of processed and packaged foods that are loaded with unwanted calories
  • Manage through the portions and serving size of your meals according to your daily calorie requirements
  • Make the water your go-to beverage as it will avoid dehydration and formation of kidney stones
  • Indulge yourself in a healthy exercising routine to reap the best benefits out of this diet plan
  • Consult your doctor or physician before getting onboard with the dash diet for women

Weekly sample planner for DASH diet for women

Day 1.

Dash diet for women - honey oatmeal

Dash diet for women – honey oatmeal

Breakfast- 1 serving of honey oatmeal with non-fat milk

Snack-  1 serving of almond butter with 1 tbsp. of peanut butter

Lunch-  2 servings of smoked salmon  with baked whole wheat pita bread

Snack- 1 cup of non-fat Greek yogurt with strawberries

Dinner- 1 serving of roasted shrimps with mixed greens

 

Day 2.

Dash diet for women - peanut butter

Dash diet for women – peanut butter

Breakfast- 1 serving of classic omelet with 1 cup of non-fat milk

Snack-  1 serving of peanut butter with 1 banana

Lunch- 2 servings of grilled lemon chicken with 1 cup of smoked cauliflower

Snack- 1 cup of non-fat Greek yogurt with raspberries

Dinner- 1 serving of Tex Mex tuna salad with ½ cup of brown rice

 

Day 3.

Dash diet for women - smoked salmon

Dash diet for women – smoked salmon

Breakfast- 1 serving of scrambled eggs cooked in olive oil with 1 apple

Snack- 2 servings of baby carrots with hummus

Lunch- 1 serving of smoked salmon with a mixed green salad

Snack- Pretzels (1 oz) with ½ cup of cottage cheese

Dinner- 1 serving of steak and veggie stir-fry with 1 cup of brown rice

 

Day 4.

Dash diet for women - roasted kale

Dash diet for women – roasted kale

Breakfast- 1 serving of spinach and tomato eggs with 1 whole-wheat toast

Snack-  1 cup strawberries with non-fat greek yogurt

Lunch- 1 serving of baked COD with roasted kale

Snack- 1 serving of banana with almond butter

Dinner- 2 servings of garlic chicken wrap with ½ cup of mixed green salad

 

Day 5.

Dash diet for women - whole wheat pasta

Dash diet for women – whole wheat pasta

Breakfast- 1 serving of hard-boiled eggs with 1 orange

Snack- ½ cup of raspberries

Lunch- 1 serving of whole wheat pasta with grilled ground turkey breast with olive oil dressing

Snack-  1 banana with 1 tbsp. peanut butter

Dinner- 1 serving of veggie stir-fry with avocado tuna salad

 

Day 6.

Dash diet for women - brown rice

Dash diet for women – brown rice

Breakfast- 1 serving of tomato and spinach scrambled eggs with 1 whole-wheat toast and 1 apple

Snack-  3 cups of air-popped popcorn with strawberry flavored water

Lunch-2 servings of smoked salmon with mashed chickpea and roasted veggies

Snack- ½ cup of mini pretzels with 2 tbsp of hummus

Dinner- 1 serving  of brown rice with roasted beef topped with sliced tomatoes

 

Day 7.

Dash diet for women - baked COD

Dash diet for women – baked COD

Breakfast- 4 hard-boiled eggs with a green smoothie

Snack-  1 serving of peanut butter with banana

Lunch- 1 serving of baked COD with roasted asparagus and kale

Snack- 1 serving of apple with almond butter

Dinner- 2 servings of lemon garlic chicken with 1 cup of cooked brown rice

Bottom-line for Dash diet for women

Women need to care about their health and nutrition in order to continue with their random tasks and activities without any break downs. With this Dash diet for women, they can take care of the same aspect while losing some extra weight in the process.

Printable (PDF) Dash diet for women

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of honey oatmeal with non-fat milk1 serving of classic omelet with 1 cup of non-fat milk1 serving of scrambled eggs cooked in olive oil with 1 apple1 serving of spinach and tomato eggs with 1 whole-wheat toast1 serving of hard-boiled eggs with 1 orange1 serving of tomato and spinach scrambled eggs with 1 whole-wheat toast and 1 apple4 hard-boiled eggs with a green smoothie
Snack1 serving of almond butter with 1 tbsp. of peanut butter1 serving of peanut butter with 1 banana2 servings of baby carrots with hummus1 cup strawberries with non-fat greek yogurt½ cup of raspberries3 cups of air-popped popcorn with strawberry flavored water1 serving of peanut butter with banana
Lunch2 servings of smoked salmon  with baked whole wheat pita bread2 servings of grilled lemon chicken with 1 cup of smoked cauliflower1 serving of smoked salmon with a mixed green salad1 serving of baked COD with roasted kale1 serving of whole wheat pasta with grilled ground turkey breast with olive oil dressing2 servings of smoked salmon with mashed chickpea and roasted veggies1 serving of baked COD with roasted asparagus and kale
Snack1 cup of non-fat Greek yogurt with strawberries1 cup of non-fat Greek yogurt with raspberriesPretzels (1 oz) with ½ cup of cottage cheese1 serving of banana with almond butter1 banana with 1 tbsp. peanut butter½ cup of mini pretzels with 2 tbsp of hummus1 serving of apple with almond butter
Dinner1 serving of roasted shrimps with mixed greens1 serving of Tex Mex tuna salad with ½ cup of brown rice1 serving of steak and veggie stir-fry with 1 cup of brown rice2 servings of garlic chicken wrap with ½ cup of mixed green salad1 serving of veggie stir-fry with avocado tuna salad1 serving  of brown rice with roasted beef topped with sliced tomatoes2 servings of lemon garlic chicken with 1 cup of cooked brown rice

Dash Diet Smoothie

Raw Food Diet for Women