The Dash Diet – 7 Day Meal Plan

Dash diet is named as diet on the year again. DASH – Dietary Approaches to Stop Hypertension or Dash diet is concept o diet primarily intended for people who suffer from high blood pressure( hypertension). It helps to reduce blood pressure and cholesterol levels in the blood and maintain the level o sugars optimally, thereby reducing the risk of strokes and heart attacks, some cancers, diabetes… Numerous studies have shown that this diet its not only successful in improving health status, but it effectively solves the problem of excess weight.

Dash diet includes foods that are rich in fiber, calcium, magnesium, potassium and vitamins and low in sodium, saturated fat and sugars. Unlike other diets that have negative impact on health, this diet improves. Nutritionists explain that the root of this diets is concentrated on the type of food being consumed. The key is to choose low-fat –protein and healthy fats that give you a sense if satiety and control appetite.

Dash diet has two phases

Diet plan is divided into two phases. The first two weeks are based on the lower carbohydrates intake that will change the metabolism because the body will not have to produce insulin. Fourteen days you will not eat fruits, grain cereals but you can eat a lot of protein, vegetables, low fat cheese and many nuts. In the second phase you can eat fruits and cereal grains.

Phase 1

What should eat :

1.Foods that are rich in protein and low in saturated fat.

  • Lean meat
  • Fish
  • Beans and lentils
  • Soy products
  • Low-fat cheese
  • Eggs
  • Yogurt – small cup

2.Fats that are healthy for the heart – omega-3 polyunsaturated fats

  • Avocado
  • Vegetable oils such as olive oil, almond oil
  • Avoid coconut or palm oil

3.Foods that are high in protein and healthy fats

  • Nuts (unsalted and unroasted are best) and seeds
  • Fatty fish such as salmon and mackerel

Starch foods except beans. That means no bread, pasta, potatoes, rice, fried dough, sweet foods(fruits in any form), alcohol, caffeine drinks and milk.

Eat three meals every day, plus three small snacks between meals to give you a stable blood sugar and to avoid hunger. Avoid running, aerobics or exercises with weights. Go early to sleep, because the energy will fall slightly in the first two weeks, but will increase as you move into the second phase. Drink plenty of fluids. Moderate salt consumption.

Phase 2 

In the second phase you should continue to eat a lot of protein and vegetables at every meal, but you can start adding whole grains  and fruits. Also you can start with more intense workouts.

Example menu (choose one) :


  1. A boiled egg with one or two pieces of fried bacon and a glass of tomato juice.
  2. Omelet of two eggs, small pieces of roast beef and tomato.
  3. One piece of turkey meat and a slice of cheese and a glass of vegetable juice.
  4. White omelet (two whites) with ham and mushrooms.
  5. Hand nuts and vegetables.


  1. Slice cheese and carrot.
  2. A small yogurt and nuts
  3. Teaspoon of peanut butter and celery.
  4. Low fat cheese and celery.


  1. Roasted chicken breast and big green salad with olive oil and vinegar.
  2. Three slices of ham and cheese with cabbage and cucumber salad.
  3. A can of tuna, pepper and onions, and salad seasoned with olive oil and vinegar.
  4. One large tomato stuffed with low-fat cheese and black pepper.
  5. Roasted mushroom with a thin slice of ham and low-fat cheese.


  1. Red pepper and guacamole
  2. Hand of peanuts or pistachios
  3. Tablespoon of hummus or fresh vegetables


  1. Beef burger and roasted vegetables cooked in steam.
  2. Chicken breast with pignoli salad.
  3. Fried salmon and Chinese vegetables.
  4. Grilled pork and mashed peas and beets.
  5. Beans with lettuce.


Before starting any diet, you should consult your doctor.