7-Days Dash Diet System Plan

 7-Days Dash Diet System Plan

7-Days Dash System Plan
7-Days Dash Diet System Plan

First day :
Breakfast (266 calories).
  • Toast with eggs and sauce.
  •   One slice of toasted whole wheat bread.
  • 1 egg cooked in 1/4 tablespoon olive oil.
  • A handful of salt and pepper.
  • 2 tablespoons of salsa.
  • 1 medium banana.
Morning snack (102 calories).
  • 1 sliced pear.
  • Pinch of ground cinnamon on the pears.
Lunch (325 calories).
White bean salad with avocado, 2 cups of vegetables like tomato and cucumber and 2 tablespoons of vinegar on top of the salad.

Dinner (450 calories):

3/4 cup of raspberries and sliced salmon with lemon.

the second day :

Breakfast (258 calories):

2/3 cup nonfat yogurt, 5 chopped dried figs, 1 teaspoon chia seeds, 1.5 tablespoons of honey.
Morning snack:

1/2 cup of grapes.

Lunch (350 calories).

2 cups of mixed vegetables such as tomatoes and cucumbers, 1/3 cup of white beans, and 1/2 cup of avocado with 2 tablespoons of all-purpose vinegar.
Dinner (489 calories):

  Make a plate of sliced cabbage with fried rice and teriyaki and serve it with chocolate chips.

the third day :

Breakfast (266 calories):

  Serve a cinnamon bun with peanut butter and a cup of berries.
Lunch (342 calories):

  One plate of grilled salmon with a cup of grapes.
Dinner (473 calories):

  One plate of white chicken with ouzo salad.
the fourth day:

Breakfast (251 calories):

A cup of skimmed yogurt with half a cup of berries, 5 chopped walnuts, and 1 teaspoon of honey.
Morning snack:

Cinnamon apple fruit.
Lunch (332 calories):

1 plate of brown toast with 1.5 cup sliced cucumber with carrots and 1 tablespoon of vinegar.
Dinner (472 calories):

One meal of potatoes stuffed with chickpea sauce.
The fifth day :

Breakfast (266 calories).

Baked with cinnamon and peanut butter.
Lunch (332 calories)

A green salad with pita bread, 2 cups of mixed vegetables of cucumber and carrots, and 2 tablespoons of whole wheat.
Dinner (412 calories).

1.5 cups of chili chicken with sweet potato and 1/4 cup of avocado desserts and one tablespoon of skimmed yogurt
the sixth day :

Breakfast (258 calories).

2/3 cup skimmed yogurt with 5 chopped dried figs, 2 teaspoons of chia seeds, and 1.5 honey.
Snack (64 calories).

  One cup of berries.
Lunch (342 calories).

  Half a whole wheat bread, 3 ounces of sliced turkey, 1 tablespoon of cheddar cheese, and 1 cup of cucumber and carrot mixture.
Dinner (469 calories).

  Serve 1 shrimp with lemon and garlic.
the seventh day :

Breakfast (266 calories).

  Toast with eggs with sauce and a medium-sized banana.
Morning snack (136 calories).

Half a whole wheat bread.
Dinner (448 calories).

1.5 cups of Brussels sprouts and mushrooms with 1/2 cup of dark chocolate to enjoy after dinner.

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