• Maria B.

DASH DIET MENU

Updated: Jun 15




Struggling with high cholesterol is a problem many people suffer with, and struggling to find the right food is harder. That's why I composed a 7 day meal plan to help kickstart the beginning of your journey to lose weight and lower your cholesterol. Remember to try it out, if it's not for you make sure to check out our alternatives!






Day 1

Breakfast

Egg Toast with Salsa • 1 slice whole-wheat bread, toasted • 1 egg, cooked in 1/4 tsp. olive oil (sunnyside or scamble are ok) • Pinch each of salt and pepper • 2 Tbsp. pico de gallo or salsa

Top bread with the egg, salt, pepper and pico de gallo.

• 1 medium banana

A.M. Snack

• fruit cup (fruit can be your choice of pick)


Lunch

White Bean & Avocado Salad • 2 cups mixed greens (if you want quick and easy the produce section has them bagged and washed already) • 3/4 cup chopped veggies, such as cucumber and cherry tomatoes • 1/3 cup canned white beans, rinsed • 1/2 avocado, diced • 2 Tbsp. All-Purpose Vinaigrette

Top salad greens with veggies, beans, avocado and vinaigrette. Toss to combine.


P.M. Snack

• 1 orange


Dinner

• 1 serving of Curried Cauliflower Steaks with Red Rice & Tzatziki

Tzatziki

  • ¾ cup nonfat plain Greek yogurt

  • ¼ cup sour cream

  • 1 tablespoon lemon juice

  • 1 clove garlic, minced

  • ½ teaspoon kosher salt

  • ½ medium cucumber, seeded and grated

Rice & Cauliflower Steaks

  • 1 cup red rice or brown basmati rice

  • ⅓ cup extra-virgin olive oil

  • Great Value Extra Virgin Olive Oil 17 oz

  • Adds smooth flavor to your everyday cooking

  • 1 tablespoon lemon juice

  • 2 teaspoons curry powder

  • ½ teaspoon kosher salt

  • 2 medium heads cauliflower

  • 2 tablespoons chopped fresh cilantro

1 serving Chocolate & Nut Butter Bites, to enjoy after dinner

  • Stir together:dark chocolate chips (if you’re vegan, make sure your chocolate chips are, too)

  • old fashioned oats

  • flax meal

  • lchia seeds

  • almond butter

  • maple syrup


Day 2

Breakfast

• 1 serving Peanut-Butter Cinnamon Toast

  • 1 slice whole-wheat bread, toasted

  • 1 tablespoon peanut butter

  • 1 small banana, sliced

  • Cinnamon to taste


A.M. Snack

• 1 cup raspberries


Lunch

• 1 serving Salmon Pita Sandwich

  • 2 tablespoons plain nonfat yogurt

  • 2 teaspoons chopped fresh dill

  • 2 teaspoons lemon juice

  • ½ teaspoon prepared horseradish

  • 3 ounces flaked drained canned sockeye salmon

  • ½ 6-inch whole-wheat pita bread

  • ½ cup watercress

(save the other half of the pita for lunch on Day 3) • 1 cup grapes


P.M. Snack

Cinnamon Pears • 1 medium pear, sliced • Ground cinnamon to taste

Sprinkle pear slices with cinnamon.


Dinner

• 1 serving Mediterranean Chicken with Orzo Salad

  • 2 skinless, boneless chicken breasts (8 ounces each), halved

  • 3 tablespoons extra-virgin olive oil, divided

  • 1 teaspoon lemon zest½ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • ¾ cup whole-wheat orzo • 1 clementine, to enjoy after dinner



Day 3

Breakfast Blueberries & Honey Yogurt • 2/3 cup nonfat plain Greek yogurt • handfull of blueberries • 2 tsp. chia seeds • 1 1/2 tsp. honey

Top yogurt with blueberries, chia seeds and honey.


A.M. Snack

Cinnamon Pears • 1 pear, sliced • Ground cinnamon to taste

Sprinkle cinnamon over pear slices.


Lunch

Green Salad with Pita Bread & Hummus • 2 cups mixed greens • 1/4 cup grated carrot • 1/2 cup sliced cucumber • 2 Tbsp. All-Purpose Vinaigrette • 1/2 large whole-wheat pita round • 1/4 cup hummus

Top greens with carrot, cucumber and vinaigrette. Serve with pita bread and hummus • 1 medium plum


P.M. Snack

• 3/4 cup raspberries


Dinner

• 1 serving Lemon-Herb Salmon with Caponata & Farro

  • 2 cups water

  • ⅔ cup farro

  • 1 medium eggplant, cut into 1 inch cubes

  • 1 red bell pepper, cut into 1-inch pieces

  • 1 summer squash, cut into 1-inch pieces

  • 1 small onion, cut into 1-inch pieces1

  • ½ cups cherry tomatoes

  • Grape Tomatoes 1 Pt

  • 3 tablespoons extra-virgin olive oil

  • ¾ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 2 tablespoons capers, rinsed and chopped1 tablespoon red-wine vinegar

  • 2 teaspoons honey

  • 1¼ pounds wild salmon (Tips: Most wild salmon—and now some farmed—is considered a sustainable choice. Get more info about sustainable seafood at seafoodwatch.org.), cut into 4 portions

  • 1 teaspoon lemon zest

  • ½ teaspoon Italian seasoning

  • Lemon wedges for serving



Day 4

Breakfast

Yogurt with Nuts & Raspberries • 1 cup nonfat plain Greek yogurt • 1/2 cup raspberries • 5 walnuts, chopped • 1 tsp. honey

Top yogurt with raspberries, walnuts and honey.


A.M. Snack

Cinnamon Apple • 1 medium apple, sliced • Ground cinnamon to taste

(baking optional)

Sprinkle apple slices with cinnamon.


Lunch

1 serving Veggie-Hummus Sandwich

  • 2 slices whole-grain bread

  • 3 tablespoons hummus

  • ¼ avocado, mashed

  • ½ cup mixed salad greens

  • ¼ medium red bell pepper, sliced

  • ¼ cup sliced cucumber

  • ¼ cup shredded carrot

P.M. Snack

• 1 medium plum


Dinner

• 1 serving Stuffed Sweet Potato with Hummus Dressing

  • 1 large sweet potato, scrubbed

  • ¾ cup chopped kale

  • 1 cup canned black beans, rinsed

  • ¼ cup hummus

  • 2 tablespoons water



Day 5

Breakfast

• 1 serving Egg white scramble with spinach

  • 2 eggs (whites only)

  • ¼ cup spinach

  • 3 tablespoons extra-virgin olive oil


A.M. Snack

2 clementine


Lunch

• 1 serving White Bean & Avocado Toast • 1 1/2 cups mixed greens • 1/2 cup cucumber slices • 2 Tbsp. grated carrot • 1 Tbsp. All-Purpose Vinaigrette

Top salad greens with cucumber, carrot and vinaigrette. Toss to combine. • 1 medium plum


P.M. Snack

• 1 cup grapes


Dinner

• 1 1/2 cups Chicken Chili with Sweet Potatoes

  • 2 tablespoons extra-virgin olive oil

  • 1 large onion, chopped

  • 3 cloves garlic, minced

  • 2 cups cubed sweet potato ( ½-inch)

  • 1 medium green bell pepper, chopped

  • 2 tablespoons chili powder

  • 2 teaspoons ground cumin

  • 1 teaspoon dried oregano

  • 1 15-ounce can low-sodium cannellini beans, rinsed

  • 2 cups low-sodium chicken broth or homemade chicken stock1 cup frozen corn

  • 2 cups cubed cooked chicken ( ½-inch; about 10 ounces)

  • ¾ teaspoon salt

  • ¼ teaspoon ground pepperSour cream, avocado and/or cilantro for garnish • 1/4 avocado, diced • 1 Tbsp. nonfat plain Greek yogurt

Top chili with avocado and yogurt.

Meal-Prep Tip: Save 1 1/2 cups of the chili for lunch on Day 7.



Day 6

Breakfast

Oatmeal, Honey and Bananas • 2/3 cup of oatmeal • 1 whole Banana chopped • 2 tsp. chia seeds (optional) • 1 1/2 tsp. honey

Top oatmeal with banana, chia seeds and honey.


A.M. Snack

• 1 cup raspberries


Lunch

Turkey & Pear Pita Melt • 1/2 large whole-wheat pita round (save the other half of the pita for a snack on Day 7) • 3 1/2 oz. low-sodium deli turkey • 1 medium pear, sliced • 1 Tbsp. shredded Cheddar cheese • 1 cup mixed greens

Stuff pita pocket with turkey, half of the pear slices and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating. Serve the remaining pear slices on the side.


P.M. Snack

• 1 medium plum • 4 walnuts halves


Dinner

• 1 serving Lemon-Garlic Shrimp over Orzo with Zucchini

  • 1½ pounds fresh or frozen large shrimp in shells2 lemons

  • ¾ cup dried orzo pasta

  • 2 tablespoons olive oil

  • 1 tablespoon unsalted butter

  • 3 cloves garlic, minced½ teaspoon salt

  • ⅛ teaspoon crushed red pepper2 cups sliced zucchini

  • ¼ cup thinly sliced shallots

  • ¼ teaspoon black pepper

  • 2 tablespoons water

  • 1 teaspoon snipped fresh rosemary

  • 2 tablespoons snipped fresh dill weed • 1 clementine plus 1 serving Chocolate & Nut Butter Bites, to enjoy after dinner



Day 7

Breakfast

Egg Toast with Salsa • 1 slice whole-wheat bread, toasted • 1 egg, cooked in 1/4 tsp. olive oil • Pinch each of salt and pepper • 2 Tbsp. pico de gallo or salsa

Top bread with egg, salt, pepper and pico de gallo. • 1 medium banana


A.M. Snack

• 1/2 large whole-wheat pita round, toasted • 2 Tbsp. hummus


Lunch

• (set aside food) 1 1/2 cups Chicken Chili with Sweet Potatoes


P.M. Snack

• 1/2 cup raspberries


Dinner

• 1 1/3 cups Creamy Fettuccine with Brussels Sprouts & Mushrooms

  • 12 ounces whole-wheat fettuccine1 tablespoon extra-virgin olive oil

  • 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake

  • 4 cups thinly sliced Brussels sprouts

  • 1 tablespoon minced garlic

  • ½ cup dry sherry (see Note), or 2 tablespoons sherry vinegar

  • 2 cups low-fat milk2 tablespoons all-purpose flour

  • ½ teaspoon salt

  • ½ teaspoon freshly ground pepper

  • 1 cup finely shredded Asiago cheese, plus more for garnish • 1/2 ounce dark chocolate, to enjoy after dinner

©2018 by Maria's Weight Loss Products.