Thursday, February 16, 2012

Dash Meals - Day One

This is a Dash Diet one meal for a 2,000 [1,600] and (1,200) calorie meals. If you have different calorie amounts adjust as needed. The breakfast is for a quick breakfast using the convenience of Quaker Oats Weight Control Oatmeal. The problem with most convenience foods and processed foods is that they tend to contain a lot of salt so  you will have to be careful the remainder of the day with your salt consumption. I carefully made the other meals very with restricted salt.  I usually do not have a problem with the calories, fiber and protein. If you are just beginning to lower your salt intake start small. Make the meals and add a small amount of salt until you get to the point of not adding salt to your meals. If you slowing reduce the amount it will make it much easier to get to the lower salt levels without giving up. This is the same for going to whole wheat and lower fat dairy products. Both of the recipes for dinner are very easy. I put a link for the Chicken  Piccata.  The potatoes recipe is below. If you are on the lower calorie diets you will not want to make the potatoes. The good think about this diet is you will not get a good amount of fiber in your diet. Make sure you drink enough water per day. You can adjust the meals as needed. I am not having the snack so will add  the one slice of wheat bread to my lunch. The tuna with the added vegetables add a lot of fiber and vitamins.

DASH DIET - #1 Breakfast

Cereal, Dates, Skim Milk

1 package Quaker Oats Weight Control Oatmeal
8 oz. skim milk
¼ cup (40 g.) Chopped dates


Half Tuna Sandwich: 1 slice whole wheat bread (0) , ½ c. low sodium light tuna salad [(1/3 cup)] topped with ¼ cup cucumber slices
Salad: 1 romaine lettuce with 8 grape tomatoes and 2 T nonfat Italian dressing, no salt
8 oz. nonfat milk
½ cup no sugar added fruit cocktail


3 oz. Low- Sodium Chicken Piccata
1 serving Parmesan Potatoes (0)
½ cup Green beans, Salt Free
Green Salad: Mixed greens with 2 T. oil and vinegar dressing [(1 t)]
2 chocolate chip cookies [(0)]
1 cup grapes (0)


¼ cup almonds [(1 T)]
6 oz. nonfat, artificially sweetened, peach yogurt

Below is the recipe for the Dash Diet Chicken Piccata

Parmesan Potatoes

1 pound potatoes (small red potatoes) or sliced baking potatoes
1/2 cup grated Parmesan cheese
non-stick cooking spray
1 teaspoon dried oregano
1 teaspoon dried basil

Preheat over to 400 degrees F. Place the potatoes in a small roasting pan. Spray with the non-stick cooking spray. Sprinkle with the cheese, oregano, and basil. Cook for about 40 minutes, or until tender.

Low Salt/Fat chicken salad

6 oz. can low-sodium tuna
2 tablespoons low fat mayonnaise
1/4 cup celery
1/4 grated carrots
ground pepper

Mix together the ingredients.

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