Designed to lower your blood pressure, this 7-day DASH Diet for weight loss includes yummy mix and match recipes and snacks you'll love!

Our fam lives the DASH Diet (& Mediterranean Diet, too). We've got the shopping list, meal plans & low-sodium snacks on lock; here's how we eat healthfully.

A healthy high-blood pressure diet can be easy and delicious. All of these dinners only take 30 minutes or less to make and follow the DASH diet.

The Dash Diet Phase 1 is the first 14 days of your Dash diet, DASH is an abbreviation for "Dietary Approaches to Stop Hypertension," This program has a long history going back to the early 90s with both the Mayo Clinic and the National Institute of Health doing long-term studies: here are the recommended DASH Diet Meal Plan -Phase 1. Congratulations on choosing The DASH Diet - it is the No. 1 diet for overall good health for 8 years in a row, it is a diet for diabetes and for a healthier heart. It is proven to work in so many areas. The DASH Diet is not a fad is is proven to have worked over the years of research and it really does work. Initially start focusing on smaller portions and more fruits and vegetables Dash Diet Phase 1: Two Weeks to Shrink Your Waistline During the 14 days of phase 1, you will learn how to satisfy your hunger and feel fuller longer, remember to eat the foods you like. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. You can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week. By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes. Choose protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing. <<<======================================== Make sure you check out the Complete Dash Diet Phase One 14 Day Meal Plan plus over 30 recipes specifically focused on the Phase One of the Dash diet, it has all the information you will need to know about succeeding through the first 14 days, and for only $3.95 is it so worth it, there is a ton of information in it. <<<======================================== $3.95 DASH has been called a "diet for all diseases" and can benefit everyone. Making a few simple changes one step at a time can lead you down a path of good health. It's not just a diet it is a Lifestyle Choice. It's is important to get the right foods into your fridge and pantry, here is a Dash Diet Phase One Shopping List for you to print out and highlight your menu for the next 14 days. DASH DIET PHASE ONE SHOPPING LIST DASH Diet Meal Plan Have some protein at each meal and snack. Breakfasts Egg substitutes (you can use real eggs with some cheese 1-2 days in this phase), or egg alternatives. Stay with the egg recipes and skip the waffles, French toast, and pancake recipes 1-2 slices Canadian bacon or ham, or soy alternatives Tomato juice or V8 juice if desired Roll-ups made with ham, turkey, or lean roast beef and low-fat cheese and/or lettuce as the wrap Artificially sweetened yogurt Mid morning snacks – at least 2 of the following: Low-fat cheese, such as Laughing Cow Light Wedges, light string cheese, or light cottage cheese (4 ounce size) Veggies, including celery, radishes, carrots, cucumbers, sliced peppers, grape tomatoes or cherry tomatoes Nuts (1/4 cup or less). If having nuts (walnuts, almonds, brazil nuts) and cheese, limit nuts to 1 tablespoon Lunches – choose one of the protein-rich main courses, and all of the other side dishes Salad loaded with a variety of veggies and protein foods. No croutons. Although light cheese is preferred, you can occasionally have regular cheese Stuffed tomato with egg salad, egg white salad, chicken salad, and/or tuna salad Roll-ups made with ham, turkey, or lean roast beef and low-fat cheese and/or lettuce as the wrap Veggies and/or side salad with dressing Sugar-free jello Mid-afternoon snacks, and before-dinner snacks, if needed Same as morning snacks. Additional choices include: Pepper strips dipped in guacamole or salad dressing Peanuts in the shell – a serving is 10, which would be 20 individual peanuts Dinners – include all of the following: Lean meat, fish, poultry, or meat substitute Non starchy vegetable Salad with dressing Sugar-free jello Phase 1 is a kick start. If you do it for too long, you compromise your ability to lose at the expected rate in Phase 2. Your metabolism needs that change. After about 6 total weeks, you can try another week long Phase 1, if you have hit a plateau in Phase 2 and still have a fair amount of weight to lose. Make sure you check out Everything you wanted to know about the No.1 Overall Diet - The Dash Diet NOW ONLY $9.95 Dash Diet Collection V2 Dash Diet Phase 1: Two Weeks to Shrink Your Waistline Day 1 Breakfast Hard-boiled egg. (Hint: Make several hard-boiled eggs, and peel. Store in a zipper bag in the refrigerator. Then you will have them when you need them for super-quick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores). 1 or 2 slices Canadian bacon 6 ounces tomato juice, low-sodium Mid morning Snack 1 stick light cheese Baby carrots or celery Lunch Acapulco Tuna Salad Cherry tomatoes Small side salad: dressed with Italian or oil and vinegar dressing Strawberry Jell‑O cup, sugar-free Mid afternoon Snack 4 ounces lemon light yogurt, fat-free, artificially sweetened 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful) Before-Dinner Snack (Optional) Pepper strips. (Hint: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half. Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1‑inch strips. These are great to dip into guacamole, as a chip substitute). 2 ounces guacamole, which is about 1/4 cup Dinner Crispy Grilled Chicken 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or microwaved Salad: Romaine blend with Italian dressing Raspberry Jell‑O cup, sugar-free Day 2 Breakfast Mini Mushroom and Sausage Quiche is one of my favorites, get the recipe HERE. Mid morning Snack 1 light cheese wedge or 6 grape tomatoes or celery Antioxidants are so important to include in our daily diet, here are the Top 10 Antioxidants for 2021 with great recipes. Lunch 2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap. 1/2-1 cup coleslaw Raw snow peas or sugar snap pea pods (as much as you like) Orange Jell‑O cup, sugar-free Mid afternoon Snack 1 stick light cheese Baby carrots Before-Dinner Snack (Optional) 10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you down, so you are less likely to overeat them.) Dinner Roasted sliced turkey Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1 tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and continue to sauté until the carrots are soft. Add 1 thin pat of butter at the end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.) Side salad topped with Italian dressing Lime Jell‑O cup, sugar-free Day 3 Breakfast Scrambled eggs 1-2 slices Canadian bacon 4-6 ounces diet cranberry juice Mid morning Snack 4 ounces raspberry light yogurt, nonfat, artificially sweetened 23 almonds (1 ounce by weight, 1/4 cup by volume) Lunch Cold fried chicken breast (don’t eat the skin or coating) Tip: The chicken doesn’t have to be cold. This could be a fast-food lunch but only if you can choose whole chicken parts. (Definitely do not choose chicken tenders, patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When you get back to your office, you can have the carrots and Jell‑O. Coleslaw Baby carrots Lemon Jell‑O cup, sugar-free Mid afternoon Snack 1-2 light cheese wedges 6 grape tomatoes Before-Dinner Snack (Optional) Pepper strips Guacamole Dinner Super-Savory Sliders 1 cup cauliflower (try my Roasted Cauliflower recipe) Side salad with balsamic dressing 1-2 strawberry Jell‑O cups, sugar-free When completing the Dash Diet Phase One you can consume an unlimited amount of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. Proteins work to prevent snacking and work to keep blood sugar levels stable because they help dieters to feel full and satisfied. Removing starch and sugar from the food intake will reduce the body’s need for insulin, which helps us desire lighter, healthier foods. It’s important to choose the foods you like. Now for the complete understanding in the Dash Diet , with over 300 pages of information and recipes take a look at the Dash Diet Collection V2. Reduced to Only $9.95 Contact details Join me on Facebook: Dash Diet Recipes Pinterest : The Best Dash Diet Recipes Website : Dash Diet Collection of Recipes Email : [email protected]

Our fam lives the DASH Diet (& Mediterranean Diet, too). We've got the shopping list, meal plans & low-sodium snacks on lock; here's how we eat healthfully.

These DASH diet recipes have wholesome foods like fruits, vegetables, low-fat dairy, whole grains and lean protein. Make these healthy meals at home.

Shepherd’s Pie is a classic wintry dinner and it’s not easy finding a low sodium Shepherd’s Pie recipe, but this one has only 139 mg per serving, it has some creative ingredients. Stay away from ad…

Want delicious DASH diet meals with minimal hassle? Check out these DASH-friendly slow cooker recipes for quick and easy healthy eating - read now!

Designed to lower your blood pressure, this 7-day DASH Diet for weight loss includes yummy mix and match recipes and snacks you'll love!

Get started on a path to better health and weight loss with these recipes.

You shouldn't miss these popular DASH diet recipes that are delicious and easy to keep eating healthy.

This week-long high-blood pressure meal plan, created by a dietitian, is a delicious way to keep your blood pressure in check and your heart healthy.

With virtually no food groups off-limits, the DASH diet offers much more flexibility than other popular diet plans. So why is no one following it?

No diet is perfect for everyone. Yet, some nutrition plans have a bit more history as well as science behind them. Here's a look at one: the DASH diet.

Designed to lower your blood pressure, this 7-day DASH Diet for weight loss includes yummy mix and match recipes and snacks you'll love!

These DASH diet recipes have wholesome foods like fruits, vegetables, low-fat dairy, whole grains and lean protein. Make these healthy meals at home.

These meals follow the DASH diet as they are packed with fruits and veggies, low-fat dairy, lean protein and legumes.

The DASH diet is a diet specifically for people with hypertension or people who have a high potential for developing hypertension. DASH stands for Dietary Approaches to Stop Hypertension.

Ready to take care of your heart with the DASH diet? Our article is full of easy tips and useful guidelines to help you navigate this dietary approach. We’ve also included a convenient shopping list to kickstart your journey.

You shouldn't miss these popular DASH diet recipes that are delicious and easy to keep eating healthy.

These breakfast ideas follow the DASH diet by featuring nutritious ingredients like produce, whole grains, low-fat dairy and lean protein.

The DASH diet is a diet specifically for people with hypertension or people who have a high potential for developing hypertension. DASH stands for Dietary Approaches to Stop Hypertension.

These DASH diet recipes make following the protocol even easier. From soups to salads to smoothies, these healthy dishes are just too good.

Mexican flavors will make this chicken casserole a family favorite.

Try this DASH diet meal plan to help you manage your blood pressure, lose weight and balance blood sugar levels through tasty meals and snacks.

Yep, brownies included.

Revolutionize your breakfast routine with delicious and low sodium options for a renal diet. Enjoy nutritious meals with flavor!

A combination of the Mediterranean and DASH diets, here’s what you need to know about the MIND diet and a MIND diet meal plan to follow.

Our fam lives the DASH Diet (& Mediterranean Diet, too). We've got the shopping list, meal plans & low-sodium snacks on lock; here's how we eat healthfully.

Candida Diet Recipes : find your food staples for candida cleanse: drinks, tea, breakfast, lunch, dinner, salad, meals, desserts, snacks.

These high blood pressure diet recipes will help you create customized meal plans to reduce your risk for hypertension and lower your cholesterol!

These high blood pressure diet recipes will help you create customized meal plans to reduce your risk for hypertension and lower your cholesterol!

These DASH diet lunches can help you meet your nutritional goals. With no more than 575 calories and at least 6 grams of fiber per serving, these low-calorie, high-fiber dishes can help support weight loss, if that is your goal.

Dash Diet Water Infusion is very popular because it has proven to help reduce weight because it raises your metabolism , it fills you up and flushes out your system, so make a jug of dash diet infused water in the evening and keep in in the fridge for the next day. Here are some tasty combinations, depending on what you like try some of these combinations. For digestion or headaches - Green Tea + Mint + Lime For Blood Sugar support and digestion - Cucumber + Kiwi + Strawberries For Hydration and Appetite Control - Lime + Lemon + Cucumber For Immune defense, digestion or heartburn- Lemon + Lime + Orange Some other combinations that just taste good are: Lemon + Mint + Cucumber Berries + Basil Watermelon + Kiwi + Strawberries Raspberries + Lemon Apple + Cinnamon Tangerine + Strawberry Mango + Ginger Plain ole Lemon water Water is such an important part of our daily diet, sometimes it can be a little bland, but here are some ways to make it taste a little more refreshing. Get Your Dash Diet Shopping Here The Benefits of Infused Water Besides tasting great and having zero calories, a water detox has many additional health benefits, including: Improves your mood. Flushes toxins from your system. Fills you up so you don’t eat as much junk. Naturally helps your body release fat cells for water weight loss. Keeps food moving through your system. Keeps your organs healthy while you’re sweating. Reduces muscle fatigue while working out. Helps you recuperate faster from a workout. Keeps you from feeling groggy in the afternoon. Another great idea to use your Dash Diet infused water is to freeze it. Here are some great recipes with lemon and limes in them. Lemon Pineapple Ice Pops Avocado Lime Pops

Would you like to know what the best diet in the WORLD is for those currently diagnosed with Insulin Resistance? Find out more below!

These high blood pressure diet recipes will help you create customized meal plans to reduce your risk for hypertension and lower your cholesterol!