` The Best Menus from The DASH Diet Mediterranean Solution

Menus Ideas from
The DASH Diet Mediterranean Solution.

The DASH Diet Mediterranean Solution

Fresh from the Mediterranean. The ultimate diet mashup of the top diets. US News has ranked DASH and Mediterranean diets at the top of the list for 9 years. And now the benefits are maximized. Unprocessed or minimally processed. Without artificial sweeteners. Vegetarian or not. Over 50 exclusive new recipes. Meal plans. And everything you want to know about how this plan impacts your health. Not to mention helping you relearn how to eat in a way that quenches your hunger, naturally. And we throw out the diet myths that have prevented you from losing weight or maintaining weight loss.

When you eat mostly unprocessed foods, you will find that you get full easily. The menus below will seem like you are eating a lot of food. That is the point. These foods are bulky and filling, and keep you feeling satisfied longer. Isn't that a much better way to reach your health goals, as opposed to deprivation? Enjoy healthy eating!

Sample Menus from The DASH Diet Mediterranean Solution

Jump-Start Phase


2 to 3 ounces lox (smoked salmon) topped with 1 tablespoon cream cheese or a 1-ounce slice Swiss cheese

Tomato slices

Onion slices (if desired)

Coffee or tea with a little milk if needed

Midmorning snack

4 ounces light yogurt

20 almonds


Cold cooked skinless chicken breast, with a mixed salad and Vinaigrette

Additional raw veggies per your preference

Water with lime slices

Afternoon or before-dinner snack

1 ounce light cheese

Handful of grape or cherry tomatoes


Hamburger (no bun)

Grilled onions

Mixed salad

1 cup broccoli

Water with lime

Regular Meal Plan


1 ounce (by weight) whole-grain cereal

8 fluid ounces milk

4 ounces strawberries

Coffee, tea (could be lattes), or hot chocolate (with little or no sugar added)

Midmorning snack

Raw carrots

2 ounces hummus


1 or 2 roll-ups: 1 to 2 ounces turkey, 1 ounce cheddar cheese, and sliced tomato rolled up in a lettuce leaf

Mixed salad with Vinaigrette


Water with orange slices

Afternoon or before-dinner snack

1 ounce mixed nuts

4 to 6 ounces light yogurt


3 to 5 ounces grilled salmon

Spinach-Arugula Salad with Nectarines with Lemon Dressing

Water with lemon slices

4 fluid ounces red wine (optional)

Vegetarian Menu


¼ cup granola, mixed into 6 fluid ounces Greek yogurt

½ banana

10 almonds

Coffee, tea, or hot chocolate

Midmorning snack

Sliced radishes (or other raw vegetables) and 2 ounces hummus

Lunch (Vegetarian/Vegan)

Lentil Soup with Sorrel

½ almond butter sandwich made with 1 slice whole wheat bread, topped with 2 tablespoons almond butter

Small mixed green salad with Lemon-Dill Vinaigrette

1 cup cherries

Water with lemon slices

Afternoon or before-dinner snack

Roasted Chickpeas with Herbs and Spices

Small plum


Roasted Cauliflower Steak with Chermoula

Watermelon Burrata Salad

Water with watermelon chunks

4 fluid ounces red wine (optional)

The DASH Diet Mediterranean Solution book cover

Learn more about the book.