Dash Diet Recipes Phase 1

Getting a deep understanding of the Dash diet recipes phase 1 can really help you to get along with this diet plan 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 out of this diet plan.

What are Dash diet recipes for Phase 1?

These Dash diet recipes can help you to plan up 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 food menu. Speaking of phase 1, your core focus is towards satisfying your hunger pangs while bringing some healthy food options on your platter.

So, in order to cut off your cravings and controlling 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 all the high calories
  • Avoid packaged and processed food as they contain harmful chemicals and preservatives
  • Opt for home-cooked food only to 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 on a daily basis during this phase

Sample weekly menu for Dash diet recipes phase 1

Day 1.

Dash diet recipes phase 1 - hard boiled eggs

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 lemon light yogurt with ¼ cup cashews

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

 

Day 2.

Dash diet recipes phase 1 - cheese wedges

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.

Dash diet recipes phase 1 - Raspberry light yogurt

Dash diet recipes phase 1 – 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

 

Day 4.

Dash diet recipes phase 1 - southwestern eggs

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.

Dash diet recipes phase 1 - Almonds

Dash diet recipes phase 1 – 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

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.

Dash diet recipes phase 1 - Canadian bacon

Dash diet recipes phase 1 – 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

Dash diet phase 1