Dash Diet Recipes Phase 1

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

 

Sample weekly menu for Dash diet recipes phase 1

Day 1.

Dash diet recipes phase 1 – Hard-boiled eggs

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)

Quinoa vegetable meatballs recipe

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.

Dash diet recipes phase 1 – cheese wedges

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.

Raspberry light yogurt

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)

Dash diet recipes phase 1 – Turkey burger recipe

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.

Almonds

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.

Dash diet recipes phase 1 – Steamed broccoli

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

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