DASH Diet For Weight Loss Meal Plan

DASH Diet For Weight Loss Meal Plan

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In the list of the best diets in the world, the Dash diet is considered one of the best diets for weight loss, and doctors at the National Institutes of Health stated that it is one of the most effective diets for improving overall health, and the Dash diet took 3.3 points out of 5 in the “weight loss effectiveness” category.

And 4.5 points out of 5 in the “health benefits” category. Today, through our topic, we will talk about the DASH Diet For Weight Loss Meal Plan and how to implement it, and why is it considered one of the best diets.

Check out list of foods on dash diet.

What is the Dash diet for weight loss?

The word Dash is an acronym for “Dietary Approaches to Stop Hypertension,” which means the diet to stop high blood pressure, and it is a diet designed specifically to lower blood pressure with people who suffer from high blood pressure.

But recently they discovered that this system not only helps lower blood pressure, but also solves many health problems such as it helps lower cholesterol in the blood, prevent stroke and heart failure, and control weight, and more than that, this system is considered better. Diet to prevent diabetes.

What are the rules of Dash diet?

All the necessary components “calcium, proteins, vegetable fibers”, which are responsible for brain and internal organs functions and the health of hair and skin, are present in a balanced manner in this diet.

Its advantage is that you do not have to monitor every ingredient in your diet. But you need to eat healthy things such as vegetables, fruits, grain products, foods that contain protein and dairy products, and reduce the amount of salt in your food.

The main difference between the DASH diet and other diets is that it is designed for people who need to control their diet for the rest of their lives, and the result is that you do not have to starve yourself, you can eat a variety of delicious foods and dishes at the same time, it will satisfy you, all you need to do, but you take into account the basic rules of diet .

Basic rules of the Dash diet:

The main need in this diet is that it does not depend on the quantity of food, but on the quality. Here are some basic rules of the DASH system that you are supposed to follow:

  • Drink 2 liters of fluids daily.
  • Eat 5 times a day, but the weight of one meal does not exceed 215 grams.
  • One meal, which is supposed to contain between 2000-2500 calories.
  • Sweets are not increased 5 times a week.
  • Try to eat more grains, legumes, lean meats, and vegetables.
  • Avoid drinking carbonated drinks.
  • Eat no more than 5 snacks per day in addition to the main meals, other than that, you can eat, but in the event that you feel very hungry, which you cannot bear.
  • Quit smoking.
  • Reduce salt and consume only 2-3 small spoons per day.
  • Include whole wheat bread in your diet.
  • Avoid smoked or fatty foods, pickles, pastries, fish and canned meat.

What can you eat with the Dash system:

According to the DASH diet, you must set your goal for it. Do you want it to lose weight or just improve your health? If you are going to do it in order to lose weight, you must reduce the calories in your food, meaning simply reduce the amount of food in each dish.

Your daily diet in the supposed DASH diet contains these products:

  • Cereals: at least 7 meals per day (one meal = a slice of bread, ½ cup of cooked pasta or ½ cup of rice or any other kind of grain).
  • Fruit: no more than 5 meals per day (one meal = one medium fruit or ¼ cup of dried fruit or ½ cup of juice).
  • Vegetables: 5 meals a day (one meal = ½ cup of raw or cooked vegetables).
  • Fat-free dairy products: from 2 to 3 meals per day (one meal = 50 grams of cheese or 150 ml of milk, the equivalent of a cup or a cup of low-fat yogurt).
  • Seeds, beans and nuts: 5 meals per week (one serving = 40 grams).
  • Animal and vegetable fats: 3 times a day (one time = 1 teaspoon of olive oil or linseed oil).
  • Sweets: no more than 5 times a week (one small spoonful of honey, jam or sugar).
  • Liquids: 2 liters per day (water, green tea, juice).
  • Protein: lean meat, fish, or eggs.

Foods you should avoid on DASH diet:


Of course, you should avoid all unhealthy foods.

Fast food or fast food.

  • Smoked, processed and canned meat.
  • Meat with fat.
  • Cookies, chocolates and sweets in general.
  • Soft drinks.

And always keep in mind that getting rid of eating unhealthy foods will gradually make you end to find that your desire to eat them has completely disappeared.

How to create a plan that suits you:

You can make a list of meals for you, according to what is allowed and what we have not mentioned on the foods to avoid.

However, you are not required to do a special thing to make your diet, all you need is that you include in your daily meals the necessary healthy products and keep away from harmful and unhealthy products, and if your goal is to lose weight, reduce the number of allowed meals.

Also, you will be able to easily find delicious ideas and recipes on the Internet suitable for the Dash diet.
The DASH diet is a simple, safe and very healthy diet that will help you lose weight and improve your health.

Check out heart healthy diet.

DASH Diet For Weight Loss Meal Plan

There is no specific time for you to go on the Dash diet and then stop it like other diet regimes because it is very balanced and provides your body with all the necessary elements and vitamins it needs.

At the same time you will be able to reduce your weight easily without feeling hungry or depriving yourself, and without experiencing sudden fluctuations In weight. This means that your body will not be exposed to tension and psychological pressure during the diet.

List of meals for a week for the DASH diet:

1- Saturday

Breakfast:

Two slices of whole wheat bread “brown bread”, with 2 tablespoons of peanut butter.

Medium banana.

2 tablespoons of oats.

½ cup of fresh orange juice.

Snack: one medium apple.

Lunch:

85 grams of lean meat, with a cup of brown rice.

½ cup of lentils.

45 grams of low-fat cheese.

Snack: ½ cup of berries or any fruit you prefer, and a cup of low-fat yogurt.

Dinner: 85 grams of grilled chicken, with a cup of grilled vegetables, and a cup of cooked rice or couscous.

Dessert: Low-fat chocolate pudding.

2- Sunday:

Breakfast: a cup of oats, with a cup of skimmed milk, 1/2 cup of berries or any fruit you like, ½ cup of fresh orange juice.

Snack: one medium pear.

Lunch: 150 grams of meat, with a cup of boiled potatoes, ½ cup of broccoli, and ½ cup of a basket.

Snack: one banana, and ½ cup (70 grams) of almonds.

Dinner:

A chicken salad consisting of 85 grams of lean chicken breasts.

tablespoon of mayonnaise.

2 cups of green salad.

½ cup of cherry tomatoes or chopped tomatoes.

3- Monday:

Breakfast: a cup of oats, with a cup of skimmed milk, ½ cup of berries or any kind of fruit, ½ cup of fresh orange juice.

Snack: one medium apple, with a cup of low-fat yogurt.

Lunch: 85 grams of lean chicken breasts cooked in 1 tablespoon of vegetable oil, with ½ cup of broccoli and carrots, with a cup of brown rice.

Snack: one medium banana.

Dinner: Two slices of whole wheat bread sandwich with 80 grams of tuna in it, a tablespoon of mayonnaise, and 1 ½ cups of green salad.

4- Tuesday:

Breakfast: Two slices of brown bread with one tablespoon of vegetable ghee, one tablespoon of jam, ½ cup of fresh orange juice, and one medium apple.

Snack: one medium banana.

Lunch: 85 grams of salmon cooked in a teaspoon of vegetable oil, with a cup of boiled potatoes, and 1 ½ cups of boiled vegetables.

Snack: ½ cup of peaches, with one cup of low-fat yogurt.

Dinner: 85 grams of fat-free chicken breasts, with 2 cups of green salad, 45 grams of low-fat cheese, and a cup of brown rice.

5- Wednesday:

Breakfast:

a cup of oats with a cup of skimmed milk.

½ a cup of fruit.

½ a cup of fresh orange juice.

Snack: one medium orange.

Lunch:

170 grams of fish fillet.

A cup of boiled and mashed potatoes.

½ a cup of broccoli.

Snack: 4

whole-grain biscuits “possible oat biscuits”, with 45 grams of low-fat cheese, and ½ cup of pineapple.

Dinner: two slices of brown bread, 85 grams of fat-free chicken breasts, 45 grams of low-fat cheese, ½ cup of green salad, and ½ cup of cherry tomatoes.

6- Thursday:

Breakfast:

a cup of oats with a cup of skimmed milk.

½ a cup of fruit.

½ a cup of fresh orange juice.

Snack: one medium banana.

Lunch: 85 grams of meat, with a cup of mixed vegetables, and a cup of brown rice.

Snack: ½ cup of pear, and one cup of low-fat yogurt.

Dinner:

a tuna salad consisting of 150 grams of tuna.

One boiled egg, with 2 cups of green salad.

½ cup of cherry tomatoes.

7- Friday:

Breakfast:

2 boiled eggs.

½ cup of cherry tomatoes.

Two slices of brown bread.

½ cup of fresh orange juice.

1/2 cup of boiled vegetables.

Snack:

one medium apple.

Lunch: a cup of spaghetti pasta “190 grams”, with 115 grams of meat balls or kofta, and ½ cup with a basket.

Snack: a cup of fruit salad.

Dinner: two slices of brown bread, one tablespoon of mayonnaise, 45 grams of low-fat cheese, ½ cup of green salad, ½ cup of cherry tomatoes.

Of course, these meals are an example of DASH Meal Plan to lose weight. You can apply it as it is or change it with other dishes of your choice. The most important thing is that you adhere to what is allowed and prohibited in the diet, and make a list of meals as you want.