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.
Unlike men, women need to indulge in random activities and tasks daily.
Besides, they have to cope with several health complications that are not usual with their male counterparts.
Hence, their daily nutritional requirements can be deemed ‘ different’ than men’s.
What is the Dash diet for women?
There is no Rocket science about this diet plan. You must bring all the fresh veggies & fruits, whole grains, low-fat dairy, meat, fish, poultry, and healthy fats into your dietary routine.
Additionally, you must cut down on all the sugary and refined food options with tons of empty calories (calories without any nutrition).
For some good reasons, the US Health and nutrition department has deemed this printable diet for women’s best diet plan.
Firstly, you don’t need to make significant changes in your diet plan and only replace healthy food options with 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 relatively easy to understand and implement, 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 to choose food options high in proteins, fibers, and healthy carbs
- Limit the intake of processed and packaged foods that are loaded with unwanted calories
- Manage the portions and serving size of your meals according to your daily calorie requirements
- Make water your go-to beverage, as it will avoid dehydration and the formation of kidney stones
- Indulge yourself in a healthy exercising routine to reap the best benefits of this diet plan
- Consult your doctor or physician before getting on board with the Dash diet for women
Weekly sample planner for the DASH diet for women
Day 1.
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 shrimp with mixed greens
Day 2.
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.
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.
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
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.
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.
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 to continue with their random tasks and activities without any breakdowns. With this Dash diet, women can take care of the same aspect while losing some extra weight.
Printable (PDF) Dash diet for women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of honey oatmeal with non-fat milk | 1 serving of classic omelet with 1 cup of non-fat milk | 1 serving of scrambled eggs cooked in olive oil with 1 apple | 1 serving of spinach and tomato eggs with 1 whole-wheat toast | 1 serving of hard-boiled eggs with 1 orange | 1 serving of tomato and spinach scrambled eggs with 1 whole-wheat toast and 1 apple | 4 hard-boiled eggs with a green smoothie |
| Snack | 1 serving of almond butter with 1 tbsp. of peanut butter | 1 serving of peanut butter with 1 banana | 2 servings of baby carrots with hummus | 1 cup strawberries with non-fat greek yogurt | ½ cup of raspberries | 3 cups of air-popped popcorn with strawberry flavored water | 1 serving of peanut butter with banana |
| Lunch | 2 servings of smoked salmon with baked whole wheat pita bread | 2 servings of grilled lemon chicken with 1 cup of smoked cauliflower | 1 serving of smoked salmon with a mixed green salad | 1 serving of baked COD with roasted kale | 1 serving of whole wheat pasta with grilled ground turkey breast with olive oil dressing | 2 servings of smoked salmon with mashed chickpea and roasted veggies | 1 serving of baked COD with roasted asparagus and kale |
| Snack | 1 cup of non-fat Greek yogurt with strawberries | 1 cup of non-fat Greek yogurt with raspberries | Pretzels (1 oz) with ½ cup of cottage cheese | 1 serving of banana with almond butter | 1 banana with 1 tbsp. peanut butter | ½ cup of mini pretzels with 2 tbsp of hummus | 1 serving of apple with almond butter |
| Dinner | 1 serving of roasted shrimps with mixed greens | 1 serving of Tex Mex tuna salad with ½ cup of brown rice | 1 serving of steak and veggie stir-fry with 1 cup of brown rice | 2 servings of garlic chicken wrap with ½ cup of mixed green salad | 1 serving of veggie stir-fry with avocado tuna salad | 1 serving of brown rice with roasted beef topped with sliced tomatoes | 2 servings of lemon garlic chicken with 1 cup of cooked brown rice |
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