Dash Diet Phase 1 Plan

Here  is the Dash Diet Phase 1 plan to get you started on your way to a happier and healthier lifestyle. The DASH Diet is best done in two phases, so the DASH Diet Phase 1 is basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for just 14 days. 

Dash Diet Phase 1 is designed to reset your metabolism and boost your natural calorie burning processes. With this protein-rich, low carbohydrate and sugar period you will see an immediate and visible weight loss.

Then when Phase Two is reintroduced with healthy whole grains, fruit and starchy vegetables so as to control your weight loss and improve the body’s response to hypertension.

If you want to maintain a healthy life, free of diseases and especially with a stable blood pressure then The Dash Diet is the only diet you will need to follow.

During the 14 days of Phase 1, you will learn how to satisfy your hunger and feel fuller longer. You trick your body by eating non starchy foods and this will regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and sorry to say alcohol, which also contain sugars.

You can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Try and avoid regular cheese or even fat-free cheese because they are often high in sodium.

You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week.

Here are some high quality Seasoning Spices at a great price

It is important to know your limits when on the Dash Diet, check out the serving size that best fits your appetite. 

<===Here is One Serving Size for the following ingredients. 

Phase One dieters will need to consume an unlimited intake of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. Proteins work to prevent snacking and work to keep blood sugar levels stable because they help dieters to feel full and satisfied. Removing starch and sugar from the food intake will reduce the body’s need for insulin, which helps us desire lighter, healthier foods. It’s important to choose the foods you like.

It's is important to take your Dash Diet Phase One Shopping List to make sure you have the right food in your pantry and fridge while trying to get through Phase One.

Avoid starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

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Make sure you check out some of the other Dash Diet Phase One Breakfast Recipes

and some new Phase 1 Dash Diet Lunch Recipes

Dash Diet Phase One Shopping List

 Phase 1 is a kick start. If you do it for too long, you compromise your ability to lose at the expected rate in Phase 2. Your metabolism needs that change. After about 6 total weeks, you can try another week long Phase 1, if you have hit a plateau in Phase 2 and still have a fair amount of weight to lose.

Lunch Recipes

Finding a suitable Dash Diet Phase 1 lunch recipe can be tricky but here are a few suggestions for you to try.

LETTUCE ROLL UPS

Butter lettuce as well as Romaine lettuce make great roll ups when you are in Phase One of your Dash diet you can put in your assortment of lean meats, eggs, tuna, chicken, cottage cheese or low fat cheeses and enjoy them in a lettuce wrap.

TIP:  Romaine will roll better if you remove some of the stem end and use the top 2/3rd’s of the leaf.

Open sides vs. closed sides.  

 If you lay down the meat or lettuce, roll up with fillings and then secure with toothpicks, you have an open-side.  Not so great for wet things like slaw though.

If you make it like a burrito, you fold the ends in before you roll it. 

 Better for things that fall out or drip.

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Ingredients

1/2 cup chopped cooked chicken breast (lightly seasoned with pepper and garlic).

3 tablespoons chopped bell peppers

2 tablespoons chopped celery

1 tablespoon chopped carrot

 1 tablespoon chopped walnuts

1 tablespoon 2% Pepper Jack Cheese

Leaf or Romaine lettuce

 Preparation 

Chop chicken meat.

Spoon into open lettuce leaf, roll and serve.

Get the 5 most popular Dash Diet Salad Recipes HERE

DASH TUNA SALAD

This is a delicious and healthy Tuna Salad; this can be made ahead of time as it tastes so much better.

Ingredients

1 can water packed, low sodium tuna

2 hard boiled egg, diced

1/4 cup diced celery

½ cup light mayonnaise

Juice of 1 fresh lime

1 teaspoon mustard

1 cup romaine lettuce

Preparation: 

Pepper strips, grated carrot, grape tomatoes, shredded red cabbage

Mix together tuna, egg, celery, mustard and mayonnaise.

Season with pepper or a little cayenne pepper.

Refrigerate for several hours it tastes better.

Make salad base with romaine lettuce, topped with a variety of sliced vegetables.

 Place 1/2 cup tuna on top.

Refrigerate the remaining Tuna salad and have it as a healthy snack or for lunch again another day this week.

Cajun Spicy Salmon Patties

Salmon has a rich flavor to it and when you spice them up with a little of my Cajun Spice Mix, then they are delicious.

• 1 1/2 lb salmon fillets, skin on and de-boned
• 1 tablespoon Cajun Spice Mix
• 2 green onions, root ends trimmed, thinly sliced
• 1/4 white onion, finely diced
• 1/4 cup chopped fresh cilantro or basil
• Zest of 1 lemon, plus 1/2 lemon for squeezing
• 1 egg, lightly beaten
• 3 Tbsp chickpea flour, or 1/4 cup breadcrumbs
• Vegetable oil for frying
  
  Directions

Preheat oven to 375 degrees F. Line a baking pan with parchment paper.

Place the salmon fillets skin-side down on the prepared baking pan. Bake until the fish turns light pink, 10 to 12 minutes. Transfer to a plate. Once cool enough to handle, peel off and discard the salmon skin. Put a fresh piece of parchment on the baking pan.

Using two forks flake the cooked salmon into small pieces and transfer to a large mixing bowl. Add the breadcrumbs, green onions, white onions, cilantro, lemon zest, egg, and chickpea flour. Stir to combine. Make small salmon patties, 2 1/2 inches wide, using about 1/2 cup of the mixture per patty. Place the patties in the prepared baking pan. Cover with aluminum foil or plastic wrap and refrigerate for 30 minutes, or overnight, to help the patties firm up for successful frying.

When ready to cook, line a large plate with paper towels. In a large skillet, heat 2 to 3 Tbsp vegetable oil over medium-high heat until the oil begins to ripple. Carefully put two patties into the skillet and cook until golden brown, 3 to 4 minutes. Flip the patties and cook for another 2 to 3 minutes. 

Transfer the patties to the prepared plate. Discard any browned bits from the skillet and repeat with the remaining patties, adding more oil and adjusting the heat as needed. 

Serve warm with a squeeze of lemon juice and a drizzle of dressing.

LoSo Vegetable Soup

 Vegetable Soups can have a variety of your favorite vegetables in them, but keeping them low sodium can be a little tricky.

The best way to reduce sodium in your cooking is to use fresh ingredients. If you have to use canned or frozen veggies, look for low sodium options, and rinse them before adding to the pot.

Ingredients and Method

Dice hard vegetables -potatoes, sweet potatoes, carrots, onions, winter squash, all the colors of bell peppers- place them in the bottom of the slow cooker insert.

Cut any meat you're adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.

Season with your favorite fresh or dried herbs.

Add tender vegetables like corn, peas and okra.

Cover with sodium-free bouillon dissolved in water.

 For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk, maybe try a little coconut milk if you like the taste of coconut.

Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Breakfast Recipes

 Here are some ideas to help with the Dash Diet Phase One breakfast recipes.

 Try to focus around eggs, yogurt and low fat cheeses like Swiss and Provolone.

Phase One is centered around low carbohydrates with no sugar no whole grains, but encourages protein rich foods to help reset your metabolism.

Scrambled Eggs with Spinach

Here is a basic recipe for scrambled eggs, but you’re welcome to add tomatoes, avocado , Canadian bacon, ham, turkey while you are in Phase One of the Dash Diet. Spice it up with some Tabasco or your favorite hot sauce. 

 Ingredients

2 Eggs

½ teaspoon of fresh basil or parsley or Cilantro

½ teaspoon cayenne pepper

¼ cup Swiss cheese

1 large handful of chopped Spinach

1 medium chopped tomato

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Directions

In a large bowl combine the eggs, basil and cayenne pepper. Use rotary beater or wire whisk to beat until frothy.

 Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg.  Add the spinach and tomatoes.

Cook for 30 to 60 seconds more or until egg is set but shiny.

Sprinkle with Swiss cheese and fresh ground pepper.

Top with a little parsley.

With a spatula, lift and fold one side of omelet partially over filling.

Arrange remaining spinach on warm platter.

Get Your Phase One Breakfast Recipes Ingredients HERE

Turmeric Milk

Turmeric is a super spice and is one of the best spices for lowering hypertension and anti inflammatory properties, boosts detoxification of your body.

Ingredients

2 Cups warm almond milk

½ teaspoon turmeric powder

½ teaspoon vanilla extract

1 tablespoon of coconut oil

Whisk or blend until frothy and enjoy.

ICELANDIC YOGURT

Along with the favorite Greek yogurt there is also another yogurt called Icelandic yogurt that is starting to become very popular in stores and is well worth trying out.

Icelandic yoghurt is similar to Greek Yoghurt but is a higher quality and it’s a little less tart. It is strained just a bit more to result in a seriously stick-to-your-spoon product that has even more protein. It's traditionally made with nonfat yogurt, but popular brands like Siggi's and Smári often add a bit of whole milk or even cream to give it richness.

I've found that Icelandic yogurt has the best protein to calorie ratio, and it usually does the best job of filling me up. Greek yogurt still tends to have a higher sugar content compared to the Icelandic yogurt.

Icelandic Yogurt

  GET YOUR ICELANDIC YOGURT HERE

MUSHROOM and SAUSAGE QUICHE

Here is a tasty Dash Diet Phase One breakfast that will keep you full until lunch.

Ingredients

8 oz. Turkey breakfast sausage (remove casing) cut into small pieces

1 teaspoon olive oil

6 oz mushrooms

¼ cup sliced scallions

¼ cup grated Swiss Cheese

½ teaspoon ground black pepper

5 eggs

3 egg whites

1 cup 1% Milk

Directions

Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. 

Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage.

 Let cool for 5 minutes. Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.

Position rack in center of oven; preheat to 325 degrees F. Coat a nonstick muffin tin generously with cooking spray

Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Poached Eggs with Avocado and Balsamic Tomatoes

This is really one of my favorites, I enjoy a poached egg  and the avocado combination it is a huge tasty success.

Ingredients

• 8 to 10 tomatoes
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon thyme or mixed Italian herbs
• 2 avocados
• 2 to 3 eggs per person
• 
  Instructions

Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom).

Crack the eggs directly into the boiling water, turn down the heat to medium for 2 minutes then take off the element. 

While the eggs are cooking, chop up the tomatoes and slice the avocado. When the eggs are done, use a spatula to lift the eggs out of the water. 

Sprinkle with Italian herbs, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes or if you have time roast the tomatoes with a little balsamic vinegar.

Notes

Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water

Get Your 10 Delicious Avocado Recipes HERE

Guacamole Deviled Eggs

Ingredients

·         2 Avocados, ripe

·         1 tbsp Chives or green onion

·         1 tbsp Cilantro

·         1 tbsp Lime

·         1/2 jalapeno chili pepper

·         1 tbsp Sour cream

6 Hard Boiled eggs -remove shell and cut in half

Directions

Slice avocados and remove pit and scoop out the fruit into a bowl add the remaining ingredients and mash with the yellow part of the egg. 

A great way to spice up your breakfast is with some tasty Salt Free Herb and Spice Blends

       

            Here are some more Low Sodium Breakfast Recipes for you to explore

Tofu and Mushroom Scramble

This is the perfect Phase One Breakfast recipe, it's difficult to find breakfast recipes without eggs in them and this is a great substitute.
Tofu doesn't have much flavor to it, but is very high in protein and low in starch so it is allowed in Phase One of the Dash Diet and add some spices to it and it makes a very tasty treat.

Ingredients

4 large white mushrooms, sliced
2 cloves garlic
1/4 cup red onion, diced
1/2 a red pepper, diced
1/4 cup grated carrot
1 package of extra-firm or pressed tofu, crumbled
1/2 tsp each: cumin, chili powder, chia seeds  pepper, garlic powder and turmeric, mixed with 3 tsp of water
½ ripe Avocado
2 finely chopped Spring Onions
A little lemon or lime juice

Instructions

Heat a non-stick pan over medium heat.
Add in the garlic, red onion, red pepper, grated carrot and mushrooms and cook until the onions and mushrooms start to soften, about 6 or 7 minutes. Add a little water if needed.
Add the crumbled tofu and spice mixture to the pan.
Stir well to mix it all up and cook until the tofu is heated through.
Serve in a bowl and add cut up avocado on top and sprinkle spring onions and some lemon or lime juice.