Dash Diet Phase 2 – Overview
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.
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 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.
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 must be considered 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 in 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, let’s head on to the food list along with their recommended portions and serving sizes.
Weekly planner for Dash diet phase 2
Day 1.
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.
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
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.
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.
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.
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
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
The bottom line for Dash diet phase 2
The core motive of the Dash diet phase 2 is to encourage healthy eating habits among 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 |
See Also
Dash diet meal plan 1600 calories
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.