Deciding how to eat on the DASH diet plan can be tricky if you're not used to dealing with its rules. Here's a quick 5-day sample menu using some recipes from this book to help you get started. There's no reason to stick to just this menu, however. You can mix and match the recipes or use foods of your own. Just make sure that you stick to the guidelines set forth earlier in this book and it'll be hard to go wrong!
Day 1
Breakfast: Fresh orange juice, whole grain toast with low-sugar fruit spread, DASH-Friendly Oatmeal
Lunch: Tangy Carrot Curry, fresh vegetable crudités, brown rice
Snack: almonds, hazelnuts or cashews, fresh peach or nectarine
Dinner: Blackened Beef, Tabbouleh with Tomatoes, Chewy Fruit Bars
Day 2
Breakfast: Healthy Homemade Granola, fresh strawberries, skim milk
Lunch: Miso-Marinated Cod, Edamame Salad, hot green tea
Snack: fat-free, low-sugar yogurt, graham crackers
Dinner: Chinese Restaurant Ginger Beef, brown rice, fresh oranges
Day 3
Breakfast: Toasted Breakfast Sandwich, fresh orange juice
Lunch: Spicy Tuna Salad on whole grain bread with lettuce and tomato,
Sugar Free Agua Fresca
Snack: Pretzels, raisins, sunflower seeds
Dinner: Feta-ricotta Greek Pizza, lettuce hearts, olives
Day 4
Breakfast: Peanut Butter and Banana Smoothie, whole grain bagel with light cream cheese
Lunch: Meatless lentil chili, low-sodium cornbread, tomatoes, low-fat sour cream
Snack: Vegetable Sushi
Dinner: Simple Grilled Chicken, Braised Spring Vegetables, vanilla wafers
Day 5
Breakfast: Chewy Fruit Bars, Spicy, Sweet and Tangy Herbal Tea
Lunch: Tomato-Zucchini Salad with Eggs, whole grain pasta with
Vegetable Medley Pasta Sauce
Snack: apple, whole grain crackers
Dinner: Portabella Mushroom “Burgers”, Low Cholesterol Potato Salad, low fat frozen yogurt