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The DASH Diet Weight Loss Solution

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The Everyday DASH Diet Cookbook, and
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Sample Menus from
The DASH Diet Younger You

Includes Vegetarian DASH Menus and Non-Vegetarian Menus

The DASH Diet Younger You was created at the request of our readers, who wanted a plan with more vegetarian options to follow DASH. They also requested a plan that was free from artificial additives. How fabulous, that this results in a more powerful, antioxidant-rich, anti-inflammatory program, that can reverse years of poor dietary habits that are so aging, both to your looks and your health.

Following are examples of vegetarian and non-vegetarian menus from the book, The DASH Diet Younger You. It features 14 days of vegetarian meal plans, and 14 days of plans for non-vegetarians to help people who want a more natural approach to healthy eating. And all meal plans are suggestions, so you can substitute your personal food preferences.

And yes, it does seem like a lot of food. You will not feel hungry on the DASH diet, even when you are losing weight! Because of this, people say that they are surprised that they lose their cravings. It becomes so easy to follow.


Sample Vegetarian Menus from The DASH Diet Younger You

Day 1

Day 2

Breakfast

Hard-boiled egg

1 slice light whole wheat toast with1 teaspoon jam

4 fluid ounces orange juice

Latte (made with 8 fluid ounces nonfat milk)

Lunch

PB&J: 2 tablespoons natural peanut butter and 1 tablespoon jam on 2 slices light whole wheat bread

1 medium sliced tomato, or 8 grape tomatoes

½ cup Asian Coleslaw

1 small Granny Smith apple

Glass of water with lemon slices

Snack

8 ounces Nonfat Fruit-Flavored Yogurt

1 ounce almonds

Dinner

Garbanzo Bean Curry with Potatoes

Salad with Italian Dressing

Glass of red wine

Breakfast

1 ounce whole wheat cereal

8 fluid ounces nonfat milk

4 ounces raspberries

4 fluid ounces orange juice

Lunch

Santa Fe Lentils in Tortillas, in whole wheat or corn tortillas, or on the salad

Side salad, with Ranch Dressing

8 fluid ounces nonfat milk

4 ounces fresh pineapple slices

Glass of water with lemon slices

 

Snack

Plum

1 ounce reduced-fat cheese

Dinner

Faux Pasta e Fagioli alla Venezia

Stone Fruit Salad

Glass of red wine

Sample Non-vegetarian Menus from The DASH Diet Younger You

Breakfast

1 Shredded Wheat biscuit

8 fluid ounces nonfat milk

4 ounces strawberries

4 fluid ounces orange juice

Lunch

Tuna Salad Sandwich or Tuna-stuffed tomato

Carrot sticks

Celery sticks

Radishes

Plum

Glass of water with orange slices

Snack

Small apple, sliced and dipped in 2 tablespoons peanut butter

 

Dinner

Simple Baked Salmon

Roasted Brussels Sprouts with Balsamic Vinegar and Pine Nuts

Radicchio salad with Citrus Vinaigrette

Glass of white wine

Breakfast

1 ounce bran cereal

8 fluid ounces milk

4 ounces raspberries

4 ounces orange-banana juice

Lunch

Vegetable-rich salad topped with grilled chicken

Plum

Glass of water with cucumber slices

 

 

 

Snack

6 fluid ounces Nonfat Fruit-Flavored Yogurt

1 ounce almonds

Dinner

Peach and Balsamic Glazed Pork Chops

Tomato and Cucumber Salad with Vinaigrette

Glass of red wine

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DASH Diet Weight Loss Solution

Hardcover book, published, December 30, 2014.


The DASH Diet Younger You

View all 4 DASH diet books by expert Marla Heller, MS, RD.




 
 

 

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