The DASH Diet Meal Plan

Use this helpful meal plan guide to help you navigate the DASH diet!

The DASH Diet Meal Plan

While the DASH diet was originally designed to lower blood pressure, it's also super effective for short and long-term weight loss. For the first phase of the diet you'll want to avoid fruits and whole grains, focusing mostly on vegetables, two-three servings of dairy, and six ounces of lean meat, poultry, or fish per day. Stick to this plan for two weeks and it will help you decrease cravings and stay full for longer. Then you'll be able to begin incorporating other healthy foods back into your diet to maintain your weight loss and continue enjoying the health benefits. Within two weeks' time, you should see a difference in your waistline, but keep in mind that this diet is for life. Check out this meal plan guide to get some inspiration.

More: DASH Diet Guide


Get your protein in first thing in the morning with a hard-boiled egg, one or two slices of Canadian bacon, and a six-ounce glass of low-sodium tomato juice. It may help you with your DASH Diet to make several hard-boiled eggs, peel them, and store them in a zipper bag in the fridge for quick breakfasts. In the mood for something spicier? Spray a microwave-safe dish or cup with cooking spray, add 1/4-1/2 cup egg beaters, mix in your favorite spices, and microwave on high for one minute to make a filling and flavorful omelet. Drink a full glass of water with breakfast to stay hydrated.

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