Dash Diet- Day 2 - Salmon

DASH DIET Day  # 2


This is the second DASH diet I have worked on. The breakfast takes a little more time but can be made quickly. The breakfast has orange juice and you will need to be careful on the amount. The juice has a high calorie count. I suggest that you measure everything until you get to the point you can eyeball amounts. A scale and a measuring cup is you friend. Most people are not aware of the REAL portions you should eat. The 1200 diet has no toast and the 1600 has only one slice and the amount of the jam is reduced. Make sure you have you milk. If you do not like milk or cannot drink it try to find something you can drink that is not high in sodium. I usually do not have a snack but it it is good to have the ingredients around in case you have a hungry day. If you limit the amount of food too much you will difficult to stay on the diet.

BREAKFAST 

Omelet

2 slices whole wheat toast [1] (0) 

4 teaspoons jam [2 teaspoons] (0)

1 cup mixed berries

6 oz. orange juice [(4 oz.)]

8 oz. nonfat milk

Lunch

Turkey and Swiss Sandwich:

  2 slices whole wheat bread [(1)]

  2 oz. ham and 1 oz. low-sodium Swiss cheese [(0.6)]

  1/4 cup shredded cabbage

  2 slices tomato

  Mustard

1/2 cup Baby carrots 

8 grape tomatoes

1 med apple [(small)]

Snack

1/4 cup Mixed nuts [1 T.)] 

6 oz artificially sweeten yogurt

4 oz. Mixed fruit

Dinner

 4 oz. Roasted Salmon

1/2 cup baked Sweet Potato

1 cup steamed broccoli

1 1/2 cups Mixed Salad with 2 Tablespoons Vinaigrette dressing [(1 T.)]

1 slice Italian bread (0)

1/2 c. nonfat artificially sweetened frozen yogurt

Recipes:

Breakfast Omelet - 1 serving

1/2 cup egg substitute or 4 egg whites

1 1/2 tbsp. water

Diced onions

Sliced mushrooms

3 fresh basil leaves or any spices you enjoy.

ground pepper

Spray pan with non-stick cooking spray. Saute the vegetable. Pour egg whites in pan. Let it cook until bottom is set and then gently flip. Finish eggs and then fold in half. Slip onto plate.

Roast Salmon- 2 servings

2 4 oz. pieces of salmon with skin

2 teaspoon olive oil

1 tablespoon chives

Preheat the oven to 425 degrees F. Line a baking sheet with foil. Rub the salmon with the olive oil. Roast in the oven skin side down for around 12 minutes or until fish flakes easily. Remove skin off the salmon and place the salmon on a serving plate. Discard the skin. Sprinkle with herbs or slat free spices, as desired.