Free 3-Month Plan, The DASH Diet

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Free 3-Month Plan

DASH Diet Menu Plan

Sample Meal Schedule

8:00 AM Breakfast
10:30 AM Morning snack
12:00 PM Lunch
3:30 AM Afternoon snack
7:00 PM Dinner

DASH Diet Meal Plan Guidelines: the 3 month meal plan

* Follow the meal plan as closely as you can
* Substitute whole wheat flour for all purpose flour or other refined flour when the recipe calls for it
* DO NOT use salt even if the recipe calls for it
* This is based on an 1800 to 2000 calorie diet and it is based on 1 serving of the food
* Consume at least 4 servings of fruits/vegetables a day
* Consume about 3 servings of whole grains a day
* Consume about 2-3 servings of dairy a day
* If using package products – be sure that the label reads less than 10 grams of fat and sugar per serving and less than 300 mg of sodium
* Have meals and snacks 2.5 to 3 hours apart – no more than 4 hours
* Cooked vegetables are either steamed, boiled, grilled or baked – NO FRIED vegetables
* You may make changes to the fruit and vegetable recommendations depending on the season
* Choose whole wheat pasta instead of regular pasta whenever having a pasta dish
* Try to make sauces at home rather than buying – if buying look for the look for the low sodium kind

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