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.

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 keeping the body’s nutritional requirements in check during phase 1.

This diet plan is sustainable; you only have to make a few healthy changes in your daily meal plan.

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

So, to cut off your 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

Dash Diet Recipes Phase 1 – Guidelines to follow

DASH Diet Recipes

1. 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.

Watch the Dash Diet Turkey Burger Recipe Video

 

2. Quinoa Vegetable Meatballs Recipe (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.

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.

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.

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.

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 derive the best benefits from this diet plan and you need to stay disciplined and focused during the same period.

Also, consult your doctor or physician before starting 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

See Also

Dash diet phase 1

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