Dash Diet

Dash Diet Meal Plan

dash diet food heart

Do you always hear of those diets that actually work but you never seem to believe in this statement as the pounds never seem to shift quickly enough?  Well the Dash Diet has been voted the best and healthiest diet for 3 consecutive years running now, they must be doing something right, right?


The Dash Diet is a healthy balanced diet, it takes into account all the healthy food groups and it is proven to lower cholesterol, heart disease and type 2 diabetes not to mention a few others such as some types of cancers, strokes and kidney stones too. 


The Dash diet is based upon the diet of that of a Mediterranean person.  The reason being for this is due to the fact that they generally live longer than those who don’t.  Someone who follows a Mediterranean diet will more than likely live up to 2-3 years longer than those who don’t. 


This diet is based on grains, especially unrefined whole grains, as well as fiber-rich foods, nuts and beans, lean meat, fish, and poultry.  Dash diet is rich in fruits, vegetables, and dairy that is low or non-fat particularly.  This diet is also low in sodium due to its blood pressure lowering qualities.  The guided daily servings of each based food group upon a 2000 calorie a day intake plan are as follows;


  • Grains and grain products which need to include at least 3 whole grain per day = 7-8 servings
  • Fruit = 4-5 servings
  • Vegetables = 4-5 servings
  • Dairy foods (low/non-fat) = 2-3 servings
  • Protein such as fish, poultry, and lean meats = 2 or less
  • Nuts, seeds, and legumes = 4-5 per week
  • Fats and sweets = Limited


The beauty of the Dash diet is that what you can eat is so varied plus the fact that the whole family can join in on this.  There is no need for calorie counting or endless crunches, just eat the right type of food at the right time.  Your tummy will be guaranteed to look and feel flatter within 2 weeks.  The Dash diet is suitable for everyone due to its versatile nature and its health promoters. 


Within this diet, there are 2 straightforward easy to follow phases.  You have phase 1, in this phase, you will try and have fewer carbs, this is the low carbohydrate transition period.  You will lose water retention here and get rid of your bloatedness.  In the first 2 weeks, you will see visible results, especially around the tummy area.  People have reportedly lost up to 5 pounds sin their first 2 weeks and then thereafter anything between 10 and 35 pounds within 2 months.  That’s a stone lost in a month. 


Phase 2 simply consists of all the above foods including the whole grains, this phase is all about keeping the weight off forever. You should drink plenty of water throughout the diet in order to keep yourself hydrated.


In order to succeed with the diet, you should really be eating at least 3 balanced meals per day plus at least 2-3 snacks if you wish.  You will feel fuller for longer and it will stop you reaching for a quick sugar fix if your blood sugar levels drop. 


A typical meal plan for The Dash Diet would look like as follows:


  • Breakfast = 2 scrambled eggs with a choice of lean meat or fish toppings such as smoked salmon and tomato.
  • Mid-morning snack = one small yogurt (must be non-fat) plus a handful of nuts
  • Lunch = tuna salad
  • Mid afternoon snack = Low-fat cheese plus celery sticks
  • Dinner = salad or lean grilled meat with fresh seasonal green leafy vegetables


The Dash Diet is straightforward and can be followed by anyone due to its numerous health benefits. Here is a video of before and afters on the dash diet.