7-Days Dash Diet 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.