Dash Diet Recipes Phase 1

Dash Diet Recipes Phase 1 – Overview

Getting a deep understanding of the Dash diet recipes phase 1 can really 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 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 meal plan. Speaking of phase 1, your core focus is towards satisfying your hunger while eating healthy food.

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 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 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

Quinoa Vegetable Meatballs (2 Servings)

Dash diet recipes phase 1

Dash diet recipes phase 1 – 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 nos)
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 seasonal greens bottom of the serving plate. Place the meatballs on it. Garnish with pomegranate seeds

 

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

Turkey Burger Recipe (1 Serving)

Dash diet recipes phase 1

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. Mix all the meatball ingredients well. Shape into meatballs, wrap in cling film and keep in the refrigerator for 20 minutes. Heat and oil the pan. Fry the meatballs. Finely chop the onion. Chop the tomatoes in the same way. Place lettuce, tomato and meatballs on hamburger buns.

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

MealDay1Day2Day3Day4Day5Day6Day7
Breakfast1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice1 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 juice1 serving of southwestern eggs with low sodium tomato juice ( 6 ounces)1 serving of avocado and cottage cheese slices1 serving of scrambled eggs with 2 slices of Canadian bacon and 6 ounces of cranberry juice1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice
Snacks1 serving of cheese slices with carrots1 serving of cheese wedges with grape tomatoes ( 6 nos)Raspberry light yogurt( 4 ounces) with ¼ cups of almonds1 serving of cheese slices with carrotsAlmonds ( 1 oz)1 serving of chia cottage cheese with blueberries1 serving of cheese slices with carrots
Lunch1 serving of quinoa meatballs, cherry tomatoes, mixed green salad with a sugar-free strawberry Jell-O cup1 serving of Turkey swiss rollups and ½ cup coleslaw with 1 cup of raw snowpeas2 servings of cold fried chicken breast with coleslaw, baby carrots and lemon Jell-O cup1 serving of tomato and hummus on rye with almonds (1 oz)1 serving of roasted salmon with 2 sliced bell peppers2 servings of turkey lettuce rollups and 1 serving of cottage cheese with banana1 serving of cottage cheese slices with fresh roasted salmon and 1 banana
Snacks1 serving of lemon light yogurt with ¼ cup cashews1 serving of cheese slices with baby carrots ( 8 nos)1 serving of pepper strips with guacamole1 serving of pepper strips with guacamole2 servings of bell pepper and hummus snackAlmonds ( 1 oz)Pecans( 1 oz)
Dinner1 serving of Mediterranean style chicken kabobs with 1 cup of mixed green salad1 serving of roasted sliced turkey with sautéed carrots and onions1 serving of turkey burger with 1 cup of broccoli and 1-2 strawberry Jell-O cups2 servings of toast with tomato hummus1 serving of cold fried chicken breast1 serving of steamed broccoli with olive oil and parmesan2 servings of sautéed Brussels sprouts with onion and garlic

Dash diet phase 1

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