Dash Diet Recipes Phase 1

Dash Diet Recipes Phase 1 – Overview

Understanding the DASH diet recipes in phase 1 can help you follow this diet in a planned way.

Before you continue, know that the DASH diet phase 1 includes low-carbohydrate food options. You also need to increase your daily protein intake to get the best results from this plan.

What are Dash Diet Recipes for Phase 1?

These DASH diet recipes help you plan daily meals while balancing your body’s nutritional needs during phase 1. This diet plan is sustainable and requires only a few healthy changes.

In phase 1, the main focus is on satisfying hunger while eating healthy food. To curb cravings and control blood sugar, you must avoid consuming fruits and whole grains.

Guidelines to Follow While Trying DASH Diet Recipes Phase 1

Dash Diet Recipes Phase 1 – Guidelines to follow

DASH Diet Recipes

1. Turkey Burger Recipe (1 Serving)

Nutritional Facts

Protein: 44g

Net Carb: 35g

Total Fat: 55g

Calories: 803

Ingredients 

1/3 lbs. ground turkey

2 tbsp. olive oil

1 garlic clove

Salt, pepper

Hamburger bun

1/2 tomato

Small red onion

1 leaf of lettuce

Recipe

Grate the garlic and onion into a bowl. Add the ground turkey, salt, and pepper, and mix well. Shape into meatballs, wrap in cling film, and refrigerate for 20 minutes.

Heat the pan and add oil.

Fry the meatballs.

Thinly slice the onion and tomatoes for garnish.

Place lettuce, tomato, onion, and meatballs into hamburger buns.

Watch the Dash Diet Turkey Burger Recipe Video

2. Quinoa Vegetable Meatballs Recipe (2 Servings)

Nutritional Facts (Per Serving)

Protein: 16g

Net Carb: 74g

Total Fat:27g

Calories: 576

Ingredients

1 cup quinoa

2 cups of hot vegetable broth

1 egg

1 small potato

1 small zucchini

1 small carrot

1 sprigs of scallion

1/4 bunch of parsley

1/4 bunch of dill

Freshly ground black pepper

Coriander

3 tbsp. olive oil

Seasonal greens (for serving)

1 small pomegranate (for serving)

Recipe

Boil the rinsed quinoa in hot vegetable broth for 15–20 minutes until the water is absorbed. Peel and boil the carrots and zucchini, then grate coarsely.

Finely chop the spring onions, dill, and parsley.

Add the boiled quinoa to a mixing bowl.

Add carrots, zucchini, and potatoes with the chopped greens.

Add salt, black pepper, and coriander.

Add the egg and mix well. Heat olive oil in a non-stick pan.

Drop spoonfuls of the mixture into the pan.

Fry, pressing lightly, until browned on both sides.

Transfer to a paper towel-lined plate.

Serve over seasonal greens and garnish with pomegranate seeds.

Sample Weekly Menu for Dash Diet Recipes Phase 1

Day 1.

Breakfast – Hard-boiled eggs (1 serving) with 2 slices of Canadian bacon and 6 oz tomato juice

Snack – Cheese slices with carrots

Lunch – Quinoa meatballs, cherry tomatoes, mixed green salad, sugar-free strawberry Jell-O

Snack – Light lemon yogurt with 1/4 cup cashews

Dinner – Mediterranean-style chicken kabobs with 1 cup mixed salad 

Day 2.

Breakfast – Southwestern eggs with 6 oz low-sodium tomato juice

Snack – Cheese wedges with grape tomatoes (6)

Lunch – Turkey Swiss rollups, 1/2 cup coleslaw, 1 cup raw snow peas

Snack – Cheese slices with baby carrots (8)

Dinner – Roasted sliced turkey with sautéed carrots and onions

Day 3.

Breakfast – Scrambled eggs with 2 slices Canadian bacon and 6 oz cranberry juice

Snack – Raspberry light yogurt (4 oz) with 1/4 cup almonds

Lunch – Cold fried chicken breast (2 servings) with coleslaw, baby carrots, lemon Jell-O

Snack – Pepper strips with guacamole

Dinner – Turkey burger with 1 cup broccoli and 1–2 strawberry Jell-O cups

Day 4.

Dash diet recipes phase 1 – Southwestern eggs

Breakfast – Southwestern eggs with 6 oz low-sodium tomato juice

Snack – Cheese slices with carrots

Lunch – Tomato and hummus on rye with 1 oz almonds

Snack – Pepper strips with guacamole

Dinner – Toast with tomato hummus (2 servings)

Day 5.

Breakfast – Avocado and cottage cheese slices

Snack – Almonds (1 oz)

Lunch – Roasted salmon with 2 sliced bell peppers

Snack – Bell pepper and hummus (2 servings)

Dinner – Cold fried chicken breast

Day 6.

Breakfast – Scrambled eggs with 2 slices of Canadian bacon and 6 oz cranberry juice

Snack – Chia cottage cheese with blueberries

Lunch – Turkey lettuce rollups (2 servings) with cottage cheese and banana

Snack – Almonds (1 oz)

Dinner – Steamed broccoli with olive oil and parmesan

Day 7.

Canadian bacon

Breakfast – Hard-boiled eggs with 2 slices of Canadian bacon and 6 oz of tomato juice

Snack – Cheese slices with carrots

Lunch – Cottage cheese slices with roasted salmon and 1 banana

Snack – Pecans (1 oz)

Dinner – Sautéed Brussels sprouts with onion and garlic (2 servings)

Summing it up

Dash Diet Recipes Phase 1 can help you derive the most benefit from this diet plan. During this period, you need to stay disciplined and focused.

Also, consult your doctor or physician before starting the Dash diet.

Printable (PDF) Dash Diet Recipes Phase 1

See Also

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Autoimmune Protocol Diet Plan