Dash Diet Recipes Phase 1 – Overview
Getting a deep understanding of the Dash diet recipes phase 1 can help you proceed with this diet in a planned manner.
Now before you go any further, you must know that the dash diet phase 1 includes food options that are low in carbohydrates.
Furthermore, you have to 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 to plan your daily meals while keeping the nutritional requirements of the body in check during phase 1.
This diet plan is sustainable and all you have to do is make a few healthy changes in your daily meal plan.
Speaking of phase 1, your core focus is on satisfying your hunger while eating healthy food.
So, to cut off your cravings and control your blood sugar, you have to avoid the consumption of fruits and whole grains.
Guidelines to follow while trying out Dash diet recipes phase 1
- Try to avoid all kinds of starchy and sugary foods as they come loaded with high calories
- Avoid packaged and processed food as they contain harmful chemicals and preservatives
- Opt for home-cooked food and stay away from excess sodium and hidden calories
- You can consume up to 6 ounces of lean protein sources like meat, fish, and poultry, depending upon your appetite
- Go for high on protein foods that are also rich in healthy fats i.e. salmon, mackerel, nuts, and seeds
- You can also consume 2-3 servings of low-fat dairy daily during this phase
Watch Dash Diet Turkey Burger Recipe Video
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
Quinoa Vegetable Meatballs (2 Servings)
Nutritional Facts (Per Serving)
Protein: 12g
Net Carb: 66g
Total Fat: 26g
Calories: 537
Ingredients
Quinoa (1 cup)
Hot vegetable broth (2 cups)
Egg (1 no)
Potato (1 boiled, small-size)
Zucchini (1, small-size)
Carrot (1, small-size)
Scallion (2 sprigs)
Parsley (1/4 bunch)
Dill (1/4 bunch)
Freshly ground black pepper
Coriander
Olive oil (3 tablespoons for frying)
Seasonal greens (for serving)
Pomegranate (small-size, 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
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
Turkey Burger Recipe (1 Serving)
Nutritional Facts
Protein: 25g
Net Carb: 47g
Total Fat: 49g
Calories: 720
Ingredients
Ground turkey (0.26 lbs – 120g)
Olive oil (2 tablespoons)
Garlic (1 clove)
Salt, pepper
Hamburger bun
Tomato (1/2)
Red onion (small-size)
Lettuce (1 leave)
Recipe
Grate the garlic and onion in a bowl. Add ground turkey, salt, and pepper. Mix ingredients 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.
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 to derive the best benefits out of this diet plan and you just need to stay disciplined and focused during the same period.
Also, do consult your doctor or physician before getting started with the Dash diet.
Printable (PDF) Dash Diet Recipes Phase 1
Meal | Day1 | Day2 | Day3 | Day4 | Day5 | Day6 | Day7 |
---|---|---|---|---|---|---|---|
Breakfast | 1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice | 1 serving of southwestern eggs with low sodium tomato juice ( 6 ounces) | 1 serving of scrambled eggs with 2 slices of Canadian bacon and 6 ounces of cranberry juice | 1 serving of southwestern eggs with low sodium tomato juice ( 6 ounces) | 1 serving of avocado and cottage cheese slices | 1 serving of scrambled eggs with 2 slices of Canadian bacon and 6 ounces of cranberry juice | 1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice |
Snacks | 1 serving of cheese slices with carrots | 1 serving of cheese wedges with grape tomatoes ( 6 nos) | Raspberry light yogurt( 4 ounces) with ¼ cups of almonds | 1 serving of cheese slices with carrots | Almonds ( 1 oz) | 1 serving of chia cottage cheese with blueberries | 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 | 1 serving of Turkey swiss rollups and ½ cup coleslaw with 1 cup of raw snowpeas | 2 servings of cold fried chicken breast with coleslaw, baby carrots and lemon Jell-O cup | 1 serving of tomato and hummus on rye with almonds (1 oz) | 1 serving of roasted salmon with 2 sliced bell peppers | 2 servings of turkey lettuce rollups and 1 serving of cottage cheese with banana | 1 serving of cottage cheese slices with fresh roasted salmon and 1 banana |
Snacks | 1 serving of lemon light yogurt with ¼ cup cashews | 1 serving of cheese slices with baby carrots ( 8 nos) | 1 serving of pepper strips with guacamole | 1 serving of pepper strips with guacamole | 2 servings of bell pepper and hummus snack | Almonds ( 1 oz) | Pecans( 1 oz) |
Dinner | 1 serving of Mediterranean style chicken kabobs with 1 cup of mixed green salad | 1 serving of roasted sliced turkey with sautéed carrots and onions | 1 serving of turkey burger with 1 cup of broccoli and 1-2 strawberry Jell-O cups | 2 servings of toast with tomato hummus | 1 serving of cold fried chicken breast | 1 serving of steamed broccoli with olive oil and parmesan | 2 servings of sautéed Brussels sprouts with onion and garlic |
See Also
Dash Diet Smoothies for Blood Pressure
3 Day Cleanse to Lose Belly Fat
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.