One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked dried beans or peas, also called legumes. Nuts, seeds, or dry beans and peas: 4 to 5 servings a week.One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg. Lean meats, poultry and fish: six 1-ounce servings or fewer a day.One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese. Fat-free or low-fat dairy products: 2 to 3 servings a day.One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Place lettuce, tomato, onion, and meatballs into hamburger buns. Thinly slice some onion and tomatoes for garnish. Shape into meatballs, wrap in cling film, and keep in the refrigerator for 20 minutes. Snack – 1 serving of pepper strips with guacamoleĭinner – 1 serving of turkey burger with 1 cup of broccoli and 1-2 strawberry Jell-O cups Turkey Burger Recipe (1 Serving) Lunch – 2 servings of cold fried chicken breast with coleslaw, baby carrots, and lemon Jell-O cup Snack – Raspberry light yogurt( 4 ounces) with ¼ cups of almonds Snack – 1 serving of cheese slices with baby carrots ( 8 nos)ĭinner – 1 serving of roasted sliced turkey with sautéed carrots and onionsīreakfast- 1 serving of scrambled eggs with 2 slices of Canadian bacon and 6 ounces of cranberry juice Lunch – 1 serving of Turkey swiss rollups and ½ cup coleslaw with 1 cup of raw snowpeas Snack – 1 serving of cheese wedges with grape tomatoes ( 6 nos) Garnish with pomegranate seedsīreakfast – 1 serving of southwestern eggs with low sodium tomato juice ( 6 ounces) Put the bottom of the seasonal greens on the serving plate. Transfer the meatballs to a paper towel-lined serving plate. Take a tablespoon of the quinoa vegetable patties you prepared and leave it in the pan.įry, pressing lightly on it, until it turns brown on both sides. Put the olive oil in a non-stick pan and heat it. Mix carrots, zucchini, and potatoes with chopped greens.Īdd salt, freshly ground black pepper, and coriander.įinally, mix all the ingredients after adding the egg. Put the quinoa boiled in vegetable broth into the mixing bowl and put it aside. Peel the carrots and zucchini and boil them. Snack – 1 serving of light lemon yogurt with ¼ cup cashewsĭinner – 1 serving of Mediterranean-style chicken kabobs with 1 cup of mixed green salad Quinoa Vegetable Meatballs (2 Servings)īoil 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.

Lunch – 1 serving of quinoa meatballs, cherry tomatoes, mixed green salad with a sugar-free strawberry Jell-O cup Snack – 1 serving of cheese slices with carrots Sample weekly menu for Dash diet recipes phase 1īreakfast – 1 serving of hard-boiled eggs with 2 slices of Canadian bacon and 6 ounces of tomato juice Watch Dash Diet Turkey Burger Recipe Video You can also consume 2-3 servings of low-fat dairy daily during this phase.Go for high on protein foods that are also rich in healthy fats i.e.

You can consume up to 6 ounces of lean protein sources like meat, fish, and poultry, depending upon your appetite.

Opt for home-cooked food and stay away from excess sodium and hidden calories.

Avoid packaged and processed food as they contain harmful chemicals and preservatives.

Try to avoid all kinds of starchy and sugary foods as they come loaded with high calories.Guidelines to follow while trying out Dash diet recipes phase 1 So, to cut off your cravings and control your blood sugar, you have to avoid the consumption of fruits and whole grains. Speaking of phase 1, your core focus is on satisfying your hunger while eating healthy food. This diet plan is sustainable and all you have to do is make a few healthy changes in your daily meal plan. These Dash diet recipes can help you to plan your daily meals while keeping the nutritional requirements of the body in check during phase 1. Now before you go any further, you must know that the dash diet phase 1 includes food options that are low in carbohydrates.įurthermore, you have to increase your daily protein intake to reap the best benefits of this diet plan. Getting a deep understanding of the Dash diet recipes phase 1 can help you proceed with this diet in a planned manner.

Dash diet printable forms