Dash Diet Phase 2

Once you get through with dash diet phase 1, the Dash diet phase 2 requires you to include all the fruits, whole grains, lean proteins, dairy, and nonstarchy vegetables in your diet.

The whole focus here is to fasten up your weight loss process after your body has adapted to this diet while going by the Dash diet phase 1.

The DASH diet was initially designed by the National Heart, Blood, and lung institute of America to help people diagnosed with hypertension issues.

Eventually, the diet turned out to be immensely popular among people around due to its fantastic health benefits. So, while you can stabilize your blood pressure with this dash diet, you can also help your body to lose some quick weight alongside.

What is the Dash diet phase 2?

The Dash diet phase 2 is quite similar to phase 1, with the only difference being the addition of fruits and whole grains to your existing diet plan.

While the Dash diet phase 1 lasts for around 14 days, you can continue with phase 2 until you want. Still, specific guidelines need to be kept in mind before you opt for a printable Dash diet phase 2.

General guidelines for Dash diet phase 2

  • Even though you can include whole grains and fruits to your diet, don’t go overboard with their portions and serving size(keep it around 2-3 servings per day)
  • Moreover, the portions and serving sizes for lean protein, dairy, vegetables, and healthy fats must stay similar to phase 1
  • Consumption of refined, processed and packaged foods is still prohibited
  • Opt for mostly home-cooked food as that comes without any add-on chemicals and preservatives
  • Drink enough water ( at least 3 liters) to keep yourself hydrated during this diet plan

As you are now aware of the Do’s and Dont’s of this Dash diet phase 2, lets head on to the food list along with their recommended portions and serving sizes.

Weekly planner for Dash diet phase 2

Day 1.

Dash diet phase 2 - Wheaties

Dash diet phase 2 – Wheaties

Breakfast- Wheaties( 1 oz) with 1 cup of skimmed milk and strawberries

Snack- 1 serving of light cheese wedges with grape tomatoes

Lunch- 1 serving of turkey and swiss rollups with baby carrots

Snack- 1 serving of non-fat Greek yogurt with cashews( 1oz)

Dinner- 1 serving of pan-seared tilapia with roasted asparagus

 

Day 2.

Dash diet phase 2 - hot chocolate

Dash diet phase 2 – hot chocolate

Breakfast- 1 serving of hot chocolate( unsweetened) with 2 hard-boiled eggs

Snack- 1 serving of non-fat Greek yogurt with almonds( 1 oz)

Lunch- 1 serving of turkey and swiss sandwich with 1 serving of raspberry Jell-o-Cup

Snack- 1 serving of Clementine with cheese wedges

Dinner- 1 serving of stir-fried vegetables with 1 serving of quinoa

Day 3.

Dash diet phase 2 - oatmeal

Dash diet phase 2 – oatmeal

Breakfast- 2 servings of oatmeal topped with cinnamon and 1 banana

Snack- 1 serving of baby carrots with cheese wedges

Lunch- 1 serving of three-bean kale sauté with sliced bell peppers

Snack- 1 cup of strawberries with almonds( 1 oz)

Dinner- 1 serving of white bean and cabbage soup with 1 serving of green salad

Day 4.

Dash diet phase 2 - strawberries

Dash diet phase 2 – strawberries

Breakfast- 3 hard-boiled eggs with 1 slice of whole-wheat toast

Snack- 1 cup of strawberries with almonds ( 1 oz)

Lunch- 2 servings of muenster cheese and roasted beef roll-ups with 1 peach

Snack- 1 serving of non-fat Greek yogurt with 1 serving of baby carrots

Dinner- 1 serving of salmon stuffed avocado with 1 serving of mixed green salad

Day 5.

Dash diet phase 2 - bell peppers

Dash diet phase 2 – bell peppers

Breakfast- Wheaties (1oz) with 1 cup of skimmed milk and strawberries

Snack- 1 serving of non-fat Greek yogurt with almonds (1 oz)

Lunch- 1 serving of three-bean kale sauté with sliced bell peppers

Snack- 1 serving of non-fat Greek yogurt with 1 serving of baby carrots

Dinner- 1 serving of stir-fried vegetables with 1 serving of quinoa

Day 6.

Dash diet phase 2 - roasted chicken breast

Dash diet phase 2 – roasted chicken breast

Breakfast- 3 hard-boiled eggs with 1 slice of whole-wheat toast

Snack- 1 serving of baby carrots with cheese wedges

Lunch- 1 serving of roasted chicken breast

Snack- 1 serving of Clementine with cheese wedges

Dinner- 1 serving of salmon stuffed avocado with a mixed green salad

Day 7.

Dash diet phase 2 - cantaloupe

Dash diet phase 2 – cantaloupe

Breakfast- 1 serving of cantaloupe with 2 hard-boiled eggs

Snack- 1 cup of strawberries with almonds (1 oz)

Lunch- 1 serving of turkey and swiss sandwich with 1 serving of raspberry Jell-o-Cup

Snack- 1 serving of Clementine with cheese wedges

Dinner- 1 serving of salmon stuffed avocado with a mixed green salad

Bottom line for Dash diet phase 2

The core motive of the Dash diet phase 2 is to encourage healthy eating habits amongst the people. The diet plan is highly sustainable and can make you lose some good weight within no time.

Printable (PDF) Dash diet phase 2

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Wheaties( 1 oz) with 1 cup of skimmed milk and strawberries 1 serving of hot chocolate( unsweetened) with 2 hard-boiled eggs  2 servings of oatmeal topped with cinnamon and 1 banana 3 hard-boiled eggs with 1 slice of whole-wheat toast Wheaties( 1oz) with 1 cup of skimmed milk and strawberries 3 hard-boiled eggs with 1 slice of whole-wheat toast 1 serving of cantaloupe with 2 hard-boiled eggs  
Snack 1 serving of light cheese wedges with grape tomatoes   1 serving of non-fat Greek yogurt with almonds( 1 oz) 1 serving of baby carrots with cheese wedges 1 cup of strawberries with almonds ( 1 oz) 1 serving of non-fat Greek yogurt with almonds( 1 oz) 1 serving of baby carrots with cheese wedges 1 cup of strawberries with almonds ( 1 oz)
Lunch 1 serving of turkey and swiss rollups with baby carrots  1 serving of turkey and swiss sandwich with 1 serving of raspberry Jell-o-Cup 1 serving of three-bean kale sauté with sliced bell peppers 2 servings of muenster cheese and roasted beef rollups with 1 peach 1 serving of three-bean kale sauté with sliced bell peppers 1 serving of roasted chicken breast 1 serving of turkey and swiss sandwich with 1 serving of raspberry Jell-o-Cup
Snack 1 serving of non-fat Greek yogurt with cashews( 1oz) 1 serving of Clementine with cheese wedges 1 cup of strawberries with almonds( 1 oz) 1 serving of non-fat greek yogurt with 1 serving of baby carrots 1 serving of non-fat greek yogurt with 1 serving of baby carrots 1 serving of Clementine with cheese wedges 1 serving of Clementine with cheese wedges
Dinner 1 serving of pan-seared tilapia with roasted asparagus 1 serving of stir-fried vegetables with 1 serving of quinoa 1 serving of white bean and cabbage soup with 1 serving of green salad  1 serving of salmon stuffed avocado with 1 serving of  mixed green salad 1 serving of stir-fried vegetables with 1 serving of quinoa 1 serving of salmon stuffed avocado with a mixed green salad 1 serving of salmon stuffed avocado with a mixed green salad

dash diet meal plan 1600 calories