1200 Calorie Dash Diet Menu – Overview
How often do you find a diet plan that can help you with your hypertension issues? Not much, we reckon. Check out this 1200 Calorie Dash Diet Menu that works for the same cause.
Most diet plans focus on achieving your weight loss or general fitness goals in minimal time.
While these diet plans may or may not help you with your purpose, they don’t prove very beneficial in helping you with various health issues like hypertension.
This is where a DASH (Dietary Approaches to Stop Hypertension) diet always comes as a winner.
While being voted as the ‘Best diet overall’ for the past 8 years by US News and World Report, this diet plan can help you with your weight loss goals.
What is a DASH diet?
The DASH diet is all about consuming fresh fruits & vegetables, whole grains, and low-fat dairy foods while cutting all the processed and unhealthy food from your diet.
The rules are simple: limiting your daily calorie intake to 1200 calories while following the DASH diet menu. The diet plan is as easy as possible, and you must stay disciplined in your food choices.
- Opt for whole foods while cutting on processed food items
- Minimize your daily sodium intake\
- Consume loads of fresh fruits and vegetables
- Replace whole grains with refined grains in your diet
- Go for lean protein options instead of red meat or beef
- Consume only low fat dairy
- Bring in lots of seeds, nuts, and legumes into your platter
- Opt for healthy fats and oils
- Minimize sweets and added sugars in your daily meals
Day 1.
Breakfast- 1 serving of Egg toast with salsa and one medium banana
Snack- 1 medium-sized pear
Lunch- 1 serving of vegetable hummus sandwich
Snack –3/4 cup of blackberries
Dinner- 1 serving of lemon-herb salmon topped with caponata and Ferro
Total calorie count for the day – 1208
Day 2.
Breakfast- 1 serving of Peanut-Butter Cinnamon Toast
Snack – 1 cup of raspberries
Lunch- 2 servings of salmon pita sandwich with grapes(1 cup)
Snack- 1 medium pear topped with cinnamon
Dinner- 1 serving of Mediterranean Chicken with Orzo Salad and 1 clementine
Total calories for the day-1203
Day 3.
Breakfast- 2 servings of Fig and honey yogurt topped with chia seeds
Snack-Grapes(1/2 cup)
Lunch- 2 servings of white beans and avocado salad
Snack- 1 clementine
Dinner- 1 serving of Curried Cauliflower Steaks with Red Rice and tzatziki and 1 serving of choco-nut butter bites
Total calories for the day-1191
Day 4.
Breakfast- 1 serving of yogurt with nuts and raspberries
Snack- 1 medium-sized apple
Lunch- 1 serving of white beans and avocado toast with mixed greens(1 1/2 cups) and cucumber slices(1/2 cups)
Snack- 1 medium-sized plum
Dinner- 1 serving of Stuffed Sweet Potato with Hummus Dressing
Total calories for the day-1198
Day 5.
Breakfast- 2 servings of Fig and honey yogurt topped with chia seeds
Snack –Raspberries(1 cup)
Lunch- 1 serving of turkey and pear pita melt
Snack- 1 medium-sized plum with 4 walnuts
Dinner- 1 serving of Lemon-Garlic Shrimp over Orzo with Zucchini with 1 clementine
Total calories for the day -1211
Day 6.
Breakfast- 1 serving of Peanut-Butter Cinnamon Toast
Snack- Clemntnine (2 nos)
Lunch- 1 serving of green salad with pita bread and hummus with 1 medium-sized plum
Snack- Grapes(1 cup)
Dinner- 2 servings of chicken chili with sweet potato topped with diced avocado and nonfat Greek yogurt
Total calories for the day-1203 calories
Day 7.
Breakfast – 1 serving of egg toast with salsa and 1 medium-sized banana
Snack – 1 serving of whole wheat pita bread with hummus
Lunch – 2 servings of chicken chili with sweet potato
Snack – Raspberries(1/2 cup)
Dinner – 2 servings of Creamy Fettuccine with Brussels Sprouts and mushrooms and dark chocolate (1/2 oz)
Total calories for the day-1199
Summing it up
The 1200 calorie DASH diet menu isn’t just limited to people with hypertension issues and it can also help people who are looking to lose some good weight while bringing a balanced meal on their platter.
Still, consult your physician before starting this diet plan and drink as much water as you can between meals.
1200 Calorie Dash Diet Menu in PDF
Day | Breakfast | Snack | Lunch | Snack | Dinner |
---|---|---|---|---|---|
1 | 1 serving of Egg toast with salsa and one medium banana | 1 medium-sized pear | 1 serving of vegetable hummus sandwich | 3/4 cup of blackberries | 1 serving of lemon-herb salmon topped with caponata and Ferro |
2 | 1 serving of Peanut-Butter Cinnamon Toast | 1 cup of raspberries | 2 servings of salmon pita sandwich with grapes(1 cup) | 1 medium pear topped with cinnamon | 1 serving of Mediterranean Chicken with Orzo Salad and 1 clementine |
3 | 2 servings of Fig and honey yogurt topped with chia seeds | Grapes(1/2 cup) | 2 servings of white beans and avocado salad | 1 clementine | 1 serving of Curried Cauliflower Steaks with Red Rice and tzatziki and 1 serving of choco-nut butter bites |
4 | 1 serving of yogurt with nuts and raspberries | 1 medium-sized apple | 1 serving of white beans and avocado toast with mixed greens(1 1/2 cups) and cucumber slices(1/2 cups) | 1 medium-sized plum | 1 serving of Stuffed Sweet Potato with Hummus Dressing |
5 | 2 servings of Fig and honey yogurt topped with chia seeds | Raspberries(1 cup) | 1 serving of turkey and pear pita melt | 1 medium-sized plum with 4 walnuts | 1 serving of Lemon-Garlic Shrimp over Orzo with Zucchini with 1 clementine |
6 | 1 serving of Peanut-Butter Cinnamon Toast | Clemntnine (2 nos) | 1 serving of green salad with pita bread and hummus with 1 medium-sized plum | Grapes(1 cup) | 2 servings of chicken chili with sweet potato topped with diced avocado and nonfat Greek yogurt |
7 | 1 serving of egg toast with salsa and 1 medium-sized banana | 1 serving of whole wheat pita bread with hummus | 2 servings of chicken chili with sweet potato | Raspberries(1/2 cup) | 2 servings of Creamy Fettuccine with Brussels Sprouts and mushrooms and dark chocolate (1/2 oz) |
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