7 Day DASH Diet Meal Plan for Weight Loss

Weight loss is always a hot topic! I think most women want to look leaner or more toned or few want some major weight loss. DASH diet is the new game changer! To know more about this diet keep scrolling!

What is DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. This diet was designed to prevent or treat high blood pressure (hypertension). The DASH diet is rich in whole grains, and low-fat dairy foods, fruits, vegetables. It includes meat, fish, poultry, nuts, and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to healthy eating.

Who Should Follow the DASH Diet?

DASH diet was developed to help people lower their blood pressure, but whole family can enjoy the DASH diet. And of course, It provides additional heart health benefits for adults as well as children.

What Can You Eat in DASH Diet?

Eating healthy food

• Whole grains
• Vegetables
• Fruits
• Low fat or non fat dairy foods
• Lean meats, fish, poultry
• Nuts, seeds and legumes
• Healthy fats in moderation (ghee, butter)

What to Avoid in DASH Diet?

• Fatty meats
• Full-fat dairy products
• Sugar-sweetened beverages
• Sweets
• Sodium (salt)

DASH Diet 7 Day Meal Plan: (Indian Version)

Day 1
Breakfast: 1-2 eggs with brown bread, one banana
Snack: apple or Pear
Lunch: Daal, brown rice with grilled chicken(chicken can be cooked in microwave or less oil on fry pan)
Evening Snack: Dry nuts
Dinner: Chicken soup, salad

Day 2
Summer refreshing detox smoothie of watermelon and mint on a white wooden background. Rustic style.

Breakfast: Fruit smoothie with nuts
(Use low fat milk or yogurt to prepare, any fruits available in your kitchen)
Snack: 1 cup grapes
Lunch: Kidney beans/chick pea gravy with 1-2 roti cucumber tomato and carrots salad
Snack: Peanut butter with multigrain bread
Dinner: Cauliflower and green peas sabji with one multigrain roti

Day 3
Breakfast: Almond butter toast with any fresh juice
Snack: One cup papaya
Lunch: Grilled fish/chicken with sprouts salad
Snack: One pear
Dinner: Egg sandwich/ egg Bhurji with roti, one medium size any sweet of your choice

Day 4
Breakfast: One cup Greek yogurt with added fruits and dried nuts. one tablespoon honey.
Snack: Tender coconut
Lunch: Mixed vegetables sabji, with roti/brown rice and salad
Snack: 2 medium size plum
Dinner: Paneer cooked in any style! (Do not fry)

Day 5
Breakfast oatmeal with bananas, blueberries, chia seeds and almonds

Breakfast: Peanut butter toast
Snack: 2 boiled eggs
Lunch: Soya bean chunks sabji with multigrain roti
Snack: Handful nuts
Dinner: Grilled chicken with sweet potato

Day 6
Breakfast: Oats with chopped apple and 1 tablespoon honey
Snack: 2 chickoo
Lunch: Mix vegetables with multigrain roti, salad
Snack: Walnuts and cashews
Dinner: Mixed fruits bowl

Day 7
Breakfast: 2 egg omelette with brown bread
Snack: one banana
Lunch: Daal of your choice and brown rice
Snack: One cup curd
Dinner: Mixed vegetables any one sweet/dark moderate size chocolate of your choice

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