diet menu

Dash diet menu : an example of a menu for a week

Example of a menu for a DASH diet over a week (based on 2,000 calories).

Monday

  • Breakfast: 1 cup (90 grams) oats with 1 cup (240 ml) skim milk, 1/2 cup (75 grams) blueberries and 1/2 cup (120 ml) fresh orange juice.
  • Snack: 1 medium apple and 1 cup (285 grams) low-fat yogurt.
  • Lunch: Tuna and mayonnaise sandwich made with 2 slices of whole grain bread, 1 tablespoon mayonnaise, 1.5 cups (113 grams) green salad and 80 grams of canned tuna. 1 cup (248 grams) vegetable soup.
  • Snack: 1 medium banana.
  • Dinner: 3 ounces (85 grams) of lean chicken breast cooked in 1 teaspoon of vegetable oil with 1/2 cup (75 grams) broccoli and 1/2 cup (75 grams) carrots. Served with 1 cup (190 grams) brown rice.

Tuesday

  • Breakfast: 2 slices of whole toast with 1 teaspoon of margarine and 1 tablespoon of jelly or jam. 1/2 cup (120 ml) fresh orange juice and 1 medium apple.
  • Snack: 1 medium banana.
  • Lunch: 3 ounces (85 grams) of lean chicken breast with 2 cups (150 grams) of green salad, 45 grams of low-fat cheese and 1 cup (190 grams) of brown rice.
  • Snack: 1/2 cup (30 grams) canned peaches and 1 cup (285 grams) low-fat yogurt.
  • Dinner: 3 ounces (85 grams) of salmon cooked in 1 teaspoon of vegetable oil with 1 cup (300 grams) of boiled potatoes and 1.5 cup (225 grams) of boiled vegetables.

Wednesday

  • Breakfast: 1 cup (90 grams) oatmeal with 1 cup (240 ml) skim milk and 1/2 cup (75 grams) blueberries. 1/2 cup (120 ml) fresh orange juice.
  • Snack: 1 medium orange.
  • Lunch: 2 slices of whole wheat bread, 3 ounces (85 grams) of lean turkey, 45 grams of low-fat cheese, 1 teaspoon margarine, 1/2 cup (38 grams) of green salad and 1 / 2 cups (38 grams) of cherry tomatoes.
  • Snack: 4 whole grain cookies with 45 grams of cottage cheese and 1/2 cup (75 grams) canned pineapple.
  • Dinner: 6 ounces (170 grams) cod fillet, 1 cup (200 grams) mashed potatoes, 1/2 cup (75 grams) green peas and 1/2 cup (75 grams) broccoli.

Thursday

  • Breakfast: 1 cup (90 grams) oats with 1 cup (240 ml) skim milk and 1/2 cup (75 grams) raspberries. 1/2 cup (120 ml) fresh orange juice.
  • Snack: 1 medium banana.
  • Lunch: Salad made with 4.5 ounces (130 grams) of grilled tuna, 1 boiled egg, 2 cups of green salad, 1/2 cup (38 grams) of cherry tomatoes, 2 tablespoons of low-fat salad dressing and 2 slices of Toasted Bread ensemble.
  • Snack: 1/2 cup (30 grams) canned pears and 1 cup (285 grams) low-fat yogurt.
  • Dinner: 3 ounces (85 grams) pork tenderloin with 1 cup (150 grams) mixed vegetables and 1 cup (190 grams) brown rice.

Friday

  • Breakfast: 2 soft boiled eggs, 2 slices of turkey bacon with 1/2 cup (38 grams) cherry tomatoes, 1/2 cup (80 grams) cooked beans, 2 slices of toasted bread and 1 teaspoon margarine. 1/2 cup fresh orange juice (120 ml).
  • Snack: 1 medium apple.
  • Lunch: 2 slices of toast, 1 tablespoon low-fat mayonnaise, 1.5 ounces (45 grams) low-fat cheese, 1/2 cup (38 grams) salad and 1/2 cup (38 grams) cherry tomatoes.
  • Snack: 1 cup of fruit salad.
  • Dinner: Spaghetti and meatballs made with 1 cup of spaghetti and 4 ounces (115 grams) of turkey meatballs. 1/2 cup (75 grams) of green peas.

Saturday

  • Breakfast: 2 slices of whole toast with 2 tablespoons of peanut butter, 1 medium banana, 2 tablespoons of mixed seeds and 1/2 cup of fresh orange juice (120 ml).
  • Snack: 1 medium apple.
  • Lunch: 3 ounces (85 grams) grilled chicken, 1 cup roasted vegetables and 1 cup couscous.
  • Snack: 1/2 cup (30 grams) of mixed berries and 1 cup (285 grams) of low-fat yogurt.
  • Dinner: 3 ounces (85 grams) pork steak and 1 cup (150 grams) ratatouille with 1 cup (190 grams) brown rice, 1/2 cup lentils and 45 grams low-fat cheese.
  • Dessert: Low-fat chocolate pudding.

Sunday

  • Breakfast: 1 cup (90 grams) oats with 1 cup (240 ml) skim milk, 1/2 cup (75 grams) blueberries and 1/2 cup (120 ml) fresh orange juice.
  • Snack: 1 medium pear.
  • Lunch: Chicken salad made with 3 ounces (85 grams) of lean chicken breast, 1 tablespoon mayonnaise, 2 cups (150 grams) of green salad, 1/2 cup (75 grams) of cherry tomatoes, 1/2 tablespoon of seeds and 4 whole grain cookies.
  • Snack: 1 banana and 1/2 cup (70 grams) almonds.
  • Dinner: 3 ounces of roast with 1 cup (150 grams) of boiled potatoes, 1/2 cup (75 grams) of broccoli and 1/2 cup (75 grams) of green peas.

There are a variety of meals that you can eat on this diet. The meal plan above is just one example of diet week. Read more about Dash diet

Madelaine Lucas

Madelaine Lucas, nutritionist - training nutrition project manager, is in charge of nutritional support at Gurze. She graduated with a Master of Nutrition and Dietetics