Dash Diet Recipes Phase 1

Dash Diet Recipes Phase 1 – Overview

Understanding the Dash diet recipes in phase 1 can help you proceed with this diet in a planned manner.

Before you go any further, you must know that the dash diet phase 1 includes food options low in carbohydrates.

Furthermore, you must increase your daily protein intake to reap the best benefits of this diet plan.

What are Dash Diet Recipes for Phase 1?

These Dash diet recipes can help you plan your daily meals while balancing your body’s nutritional requirements during phase 1.

This diet plan is sustainable. You only need to make a few healthy changes to your daily meal plan.

Speaking of phase 1, your core focus is satisfying your hunger while eating healthy food.

Therefore, to curb cravings and control your blood sugar, you must avoid consuming fruits and whole grains.

Guidelines to follow while trying out 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 in a bowl. Add the ground turkey, salt, and pepper, and mix well.

Shape into meatballs, wrap in cling film, and keep in the refrigerator for 20 minutes.

Heat and add oil to the pan. Fry the meatballs.

Thinly slice some 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 quinoa, which you have washed in plenty of water and drained, in hot vegetable broth for about 15-20 minutes until the water is absorbed.

Peel the carrots and zucchini and boil them. Grate coarsely.

Finely chop the spring onions.

Finely chop the dill and parsley.

Put the quinoa boiled in vegetable broth into the mixing bowl and put it aside.

Mix carrots, zucchini, and potatoes with chopped greens.

Add salt, freshly ground black pepper, and coriander.

Finally, mix all the ingredients after adding the egg.

Put the olive oil in a non-stick pan and heat it.

Take a tablespoon of the quinoa vegetable patties you prepared and leave it in the pan.

Fry, pressing lightly on it, until it turns brown on both sides.

Transfer the meatballs to a paper towel-lined serving plate.

Put the bottom of the seasonal greens on the serving plate.

Place the meatballs on it. Garnish with pomegranate seeds.

Sample Weekly Menu for Dash Diet Recipes Phase 1

Day 1.

Breakfast – 1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice

Snack –  1 serving of cheese slices with carrots

Lunch –  1 serving of quinoa meatballs, cherry tomatoes, mixed green salad with a sugar-free strawberry Jell-O cup

Snack – 1 serving of light lemon yogurt with ¼ cup cashews

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

Day 2.

Breakfast – 1 serving of southwestern eggs with low sodium tomato juice ( 6 ounces)

Snack –  1 serving of cheese wedges with grape tomatoes ( 6 nos)

Lunch – 1 serving of turkey Swiss rollups and ½ cup coleslaw with 1 cup of raw snowpeas

Snack – 1 serving of cheese slices with baby carrots ( 8 nos)

Dinner – 1 serving of roasted sliced turkey with sautéed carrots and onions

Day 3.

Breakfast- 1 serving of scrambled eggs with 2 slices of Canadian bacon and 6 ounces of cranberry juice

Snack – Raspberry light yogurt( 4 ounces) with ¼ cups of almonds

Lunch – 2 servings of cold fried chicken breast with coleslaw, baby carrots, and lemon Jell-O cup

Snack – 1 serving of pepper strips with guacamole

Dinner – 1 serving of turkey burger with 1 cup of broccoli and 1-2 strawberry Jell-O cups

Day 4.

Dash diet recipes phase 1 – Southwestern eggs

Breakfast- 1 serving of southwestern eggs with low sodium tomato juice ( 6 ounces)

Snack-  1 serving of cheese slices with carrots

Lunch- 1 serving of tomato and hummus on rye with almonds (1 oz)

Snack- 1 serving of pepper strips with guacamole

Dinner- 2 servings of toast with tomato hummus

Day 5.

Breakfast- 1 serving of avocado and cottage cheese slices

Snack-  Almonds ( 1 oz)

Lunch- 1 serving of roasted salmon with 2 sliced bell peppers

Snack-  2 servings of bell pepper and hummus snack

Dinner- 1 serving of cold fried chicken breast

Day 6.

Breakfast- 1 serving of scrambled eggs with 2 slices of Canadian bacon and 6 ounces of cranberry juice

Snack-  1 serving of chia cottage cheese with blueberries

Lunch-2 servings of turkey lettuce rollups and 1 serving of cottage cheese with banana

Snack- Almonds ( 1 oz)

Dinner- 1 serving of steamed broccoli with olive oil and parmesan

Day 7.

Canadian bacon

Breakfast- 1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice

Snack-  1 serving of cheese slices with carrots

Lunch- 1 serving of cottage cheese slices with fresh roasted salmon and 1 banana

Snack- Pecans( 1 oz)

Dinner- 2 servings of sautéed Brussels sprouts with onion and garlic

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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Dash Diet Smoothies for Blood Pressure

Bariatric Liquid Diet Recipes

3 Day Cleanse to Lose Belly Fat

Master Cleanse Diet Plan

Low Carb Smoothie Recipes

Keto Frosty Recipe

Autoimmune Protocol Diet Plan