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DASH Diet; Weight Loss Meal Plan Uncovered

The Dash diet is one of the best diets for weight loss, according to the list of the best diets in the world, and doctors at the National Institutes of Health say it is one of the most effective diets for improving overall health. The Dash diet received 3.3 out of 5 stars in the “weight loss effectiveness” category, and 4.5 out of 5 stars 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.

DASH Diet For Weight Loss Meal Plan

Because the Dash diet is incredibly balanced and supplies your body with all of the vital minerals and vitamins, there is no precise period for you to start it and subsequently quit it like other diet programmes.

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


  • Two whole wheat “brown bread” slices topped with peanut butter.
  • medium banana.
  • 2 tablespoons of oats.
  • ½ cup of fresh orange juice.

Snack: one medium apple.


  • 85 gm of lean meat + a cup of brown rice.
  • ½ cup of lentils.
  • 45 grams of low-fat cheese.

Snack: ½ cup berries or other fruit of your choice, plus 1 cup low-fat yogurt.

Dinner: 85 g grilled chicken, 1 cup grilled veggies, and 1 cup 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 gm of meat, with a cup of boiled potatoes, ½ cup of broccoli, and ½ cup of a basket.
  • Snack: one banana + ½ cup of almonds.


  • 85 gm of lean chicken breasts or you can prepare it as chicken salad with tablespoon of mayonnaise.
  • 2 cups of green salad.
  • ½ cup of tomatoes, you can choose to cut it in slices or have it as cherry 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.


Lean chicken breasts (85 gm), cook with vegetable oil, and half a cup of vegetables like carrots, broccoli. For carbohydrates, prepare half a cup of cooked brown rice.


one medium banana.


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

4- Tuesday:

Breakfast; Two pieces of brown bread, one tablespoon vegetable ghee, one tablespoon jam, ½  cup fresh orange juice, and one medium apple for breakfast.


One medium banana.


85 gm of salmon, a cup of boiled potatoes, and 12 cups of boiling vegetables, cooked in a teaspoon of vegetable oil.
1/2 cup peaches with 1 cup of low-fat yogurt as a snack


Lean chicken breasts (85 gm), beside green salad (2 cups), and low-fat cheese. For carbohydrates, prepare a cup of brown rice.

5- Wednesday:


  • Oatmeal prepared with skimmed milk.
  • ½ a cup of fruit.
  • ½ a cup of fresh orange juice.


one medium orange.


  • 170 gm of fish fillet.
  • A cup of boiled and mashed potatoes.
  • ½ a cup of broccoli.


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


Two slices of brown bread + Lean chicken breasts + 45 gm of low-fat cheese +  ½ cup of green salad + ½ cup of cherry tomatoes.

6- Thursday:


  • Oatmeal ½ cup with a cup of skimmed milk.
  • ½ a cup of fruit.
  • ½ a cup of fresh orange juice.

Snack: one medium banana.

Lunch: 85 gm of beef, 1 cup mixed veggies, 1 cup brown rice.

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


  • Tuna salad prepared with 150 gm of tuna.
  • One boiled egg, with 2 cups of green salad.
  • ½ cup of cherry tomatoes.

7- Friday:


  • 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.


One medium apple.

Lunch: a cup of spaghetti noodle, meat balls, and 2 cups green salad.

Snack: a cup of fruit salad.


2 slices of brown bread + one tablespoon of mayonnaise + small piece of low-fat cheese + ½ cup of green salad + ½ cup of cherry tomatoes.

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 in people who suffer from high blood pressure.

However, scientists recently discovered that this approach not only serves to decrease blood pressure, but it also helps to address a variety of health problems, such as lowering cholesterol in the blood, preventing stroke and heart failure, and controlling weight, and it is also believed to be superior to diabetes prevention diets.

What are the rules of Dash diet?

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

It has the advantage of not requiring you to keep track of every element in your diet. However, you should eat nutritious meals such as vegetables, fruits, grain goods, protein-rich foods, and dairy products, and limit your salt intake.

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 .

The basic rules of the Dash diet:

The main concept of 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 no one meal should weigh more than 215 gm.
  • Target one meal a day that provides you with 2000-2500 calories.
  • Sweets are not increased five times a week.
  • Try to eat more grains, legumes, lean meats, and vegetables.
  • Avoid drinking carbonated drinks.
  • Don’t eat more than five snacks daily, in addition to your main meals.
  • Quit smoking.
  • Limit your salt intake to 2-3 tiny spoons each 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 diet:

According to the DASH diet, you must set a goal for it. Do you want 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: 5 meals a day are allowed (one meal equals one medium fruit, ¼ cup of dry fruit, or ½  cup of juice).
  • Vegetables: 5 meals a day (one meal = ½ cup of raw or cooked vegetables).
  • 2 to 3 meals a day of fat-free dairy products (one meal = 50 grammes of cheese or 150 ml of milk, equivalent to a cup or a cup of low-fat yogurt).
  • Reach out for 5 meals a week containing seeds, beans, and nuts (one serving = 40 gm).
  • Animal and vegetable fats: 3 times a day (one time = 1 teaspoon of olive oil or linseed oil).
  • No more than five sweets 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 the DASH diet:

Of course, you should avoid all unhealthy foods like:

  • 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 realize 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 in the foods to avoid.

However, you are not required to do a special thing to make your diet, all you need is to 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 this heart healthy diet.

These meals, of course, are an example of a DASH Meal Plan for weight loss. You may use it as is or mix it up with other foods to make it your own.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.