Dash Diet Menu Plan 1600 Calories 7 Day Sample Menu This one week meal plan was designed for a person who needs about 1 800 calories per day and has no dietary restrictions Keep in mind that your daily calorie goal may vary But the calorie level on the DASH diet can be custom made to meet your needs
Day 1 Breakfast 266 calories Egg Toast with Salsa 1 slice whole wheat bread toasted 1 egg cooked in 1 4 tsp olive oil Pinch each of salt and pepper 2 Tbsp pico de gallo or salsa Top bread with the egg salt pepper and pico de gallo 1 medium banana A M Snack 102 calories 1 pear sliced topped with cinnamon Lunch 325 Learn more about the recommended nutritional goals and what following the DASH eating plan looks like for 1 400 1 600 calories per day You can also complete the worksheet to see how your current eating habits compare with DASH
Dash Diet Menu Plan 1600 Calories
Dash Diet Menu Plan 1600 Calories
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Use these menus as a basis for your own healthy meal planning The menus are based on a diet of 2 000 calories or less each day Talk to your health care professional or a dietitian about your calorie goals The goal for sodium is less than 2 300 milligrams a day 1 400 1 600 calories a day Learn how your current food habits compare with the DASH eating plan by using this worksheet for 1 2 days List the food amounts calories and sodium for all you eat and drink on a given day Track your servings by checking off the corresponding number of circles
1 600 calorie diet 2 000 calorie diet Source National Heart Lung and Blood Institute Grains mainly whole grains 6 a day 6 8 a day Vegetables 3 4 a day 4 5 a day Fruits 4 a day 4 5 a day Low fat or fat free milk and milk products 2 3 a day 2 3 a day Lean meats poultry and fish 3 4 one ounce servings or fewer a day 6 one Yes eggs are ok to eat on a DASH diet Here is an example of a meal you might eat for breakfast that includes eggs 2 boiled eggs 2 slices of turkey bacon with 1 2 cup 38 g of cherry tomatoes
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On the 1600 calorie per day plan aim to eat 3 4 servings of vegetables daily What is a serving size of vegetables 1 cup raw leafy vegetables such as lettuce or raw spinach 1 2 cup cooked vegetables 1 2 cup low sodium vegetable juice 2 000 calorie diet 4 to 5 servings per day 1 600 calorie diet 3 to 4 servings per day Serving size 4 ounce veggie juice 1 cup raw leafy vegetables 1 2 cup cut up raw or cooked veggies
Updated on October 24 2022 Medically reviewed by Barbie Cervoni MS RD CDCES CDN Westend61 Getty Images Table of Contents Your Calorie Goals Hydration Tips Grocery Staples Recipe Ideas Cooking and Meal Planning The DASH Diet is one of the most widely recommended diets for improved health and wellness From fat 13 g saturated fat 6 calories from saturated fat 114 mg cholesterol 2 035 mg sodium 288 g carbohydrate 99 g protein 1 370 mg calcium 535 mg magnesium 4 715 mg potassium 34 g fiber The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits
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https://www.verywellfit.com/7-day-dash-diet-meal-plan-and-recipe-prep...
7 Day Sample Menu This one week meal plan was designed for a person who needs about 1 800 calories per day and has no dietary restrictions Keep in mind that your daily calorie goal may vary But the calorie level on the DASH diet can be custom made to meet your needs
https://www.eatingwell.com/article/289964/7-day-dash-diet-menu
Day 1 Breakfast 266 calories Egg Toast with Salsa 1 slice whole wheat bread toasted 1 egg cooked in 1 4 tsp olive oil Pinch each of salt and pepper 2 Tbsp pico de gallo or salsa Top bread with the egg salt pepper and pico de gallo 1 medium banana A M Snack 102 calories 1 pear sliced topped with cinnamon Lunch 325
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Dash Diet Menu Plan 1600 Calories - Yes eggs are ok to eat on a DASH diet Here is an example of a meal you might eat for breakfast that includes eggs 2 boiled eggs 2 slices of turkey bacon with 1 2 cup 38 g of cherry tomatoes
