The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) (8 page)

and 2 packets Splenda or Truvia.

1–2 hard-boiled eggs

6–8 ounces light cranberry juice. Hint: Light cranberry juice has more calories than

the diet version, but you may prefer it.

4–6 ounces strawberries

Midmorning Snack (Optional)

6 ounces key lime light yogurt, nonfat, artificially sweetened

10 ounces almonds

Lunch

Turkey and Swiss sandwich. Put 2–4 ounces turkey and a slice of reduced-fat Swiss

cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other

veggies or condiments that you choose.

Pepper strips

Coleslaw or side salad

Raspberry Jell-O cup, artificially sweetened

Midafternoon Snack

1 clementine orange

1–2 The Laughing Cow Light Cheese Wedges

Before-Dinner Snack (Optional)

Pepper strips

¼–½ cup hummus

Dinner

Meaty Sauce over Spaghetti Squash*

Side salad, with Italian, oil and vinegar, or vinaigrette dressing

Healthy Choice Premium Fudge Bar

Day 3

Breakfast

½ cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar Blend, or

Truvia, and 1 tablespoon chopped almonds (optional)

½ banana, medium or large

4–6 ounces tomato juice, low-sodium

Latte: 8 ounces skim milk, 2 ounces espresso

Midmorning Snack (Optional)

1 stick light cheese

Baby carrots

Lunch

Acapulco Tuna Salad* in ½ whole wheat pita pocket. Hint: Feel free to add other

veggies, such as lettuce, tomatoes, red cabbage, and grated carrots.

Sliced bell peppers

Orange Jell-O cup, artificially sweetened

Midafternoon Snack

4–6 ounces strawberries

10 cashews

Before-Dinner Snack (Optional)

10 peanuts in the shell (20 individual peanuts)

Dinner

Naked Chicken Piccata*

Green beans

Sliced tomatoes

Side salad, with Italian dressing

4–6 ounces raspberries on ½–1 cup frozen yogurt, nonfat, artificially sweetened

Day 4

Breakfast

1–3 scrambled eggs

1 slice whole wheat toast (light, if desired)

1 tablespoon jelly or jam

4–6 ounces orange juice

Latte or 8 ounces skim milk

Midmorning Snack (Optional)

4–6 ounces blueberries

10 almonds

Lunch

2–3 Muenster cheese and roast beef roll-ups. Hint: Accessorize per your taste. You

could add lettuce for the wrap and stuff with grated carrots or red cabbage in the

center.

Italian coleslaw. Hint: This is regular coleslaw with thin pepper strips, grated carrots, and an oil and vinegar dressing.

Small peach

Midafternoon Snack

6 ounces strawberry light yogurt, nonfat, artificially sweetened

Before-Dinner Snack (Optional)

Baby carrots dipped in 2 tablespoons peanut butter

Dinner

Zucchini Lasagna*

Side salad: lettuce, grape tomatoes, red cabbage, and blue cheese crumbles or small

slice of goat cheese, with oil and vinegar or vinaigrette dressing.

Healthy Choice Premium Fudge Bar or other low-calorie, low-sugar, low-fat ice

cream bar

Day 5

Breakfast

Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa

and 2 packets Splenda or Truvia.

1 cup raisin bran with 4 ounces skim milk

4–6 ounces orange-tangerine juice. Hint: You can substitute any kind of high-

potassium juice that you like.

Midmorning Snack (Optional)

6 ounces blueberry light yogurt, nonfat, artificially sweetened

Lunch

Peanut butter and jelly sandwich on whole wheat. Hint: Use light bread (about 45

calories per slice) and natural peanut butter. Hint: Natural peanut butter is

unprocessed, meaning no hydrogenation or trans fats. It must be stored in the

refrigerator after opening. Don’t bother with the reduced-fat version, since the

calories are identical. And the peanut butter fats are heart healthy. Before opening, we store upside down, to get some of the oil from the top better distributed

throughout. Then on opening, mix well. The better the mixing, the less likely it is to be very hard when you get to the bottom. And if it is, put a portion in the microwave for about 10 seconds, to soften.

Baby carrots

Side salad with dressing (optional)

Medium apple

Midafternoon Snack

Grape tomatoes

1–2 light string cheese sticks

Before-Dinner Snack (Optional)

Raw veggies

¼ cup guacamole

Dinner

Chicken Souvlaki*

cup brown rice

Greek salad. Chopped romaine lettuce hearts, diced cucumber, diced tomatoes, thinly

sliced sweet red onions, feta cheese crumbles (if desired), and oil and vinegar or

Italian dressing.

Raspberry Jell-O cup, artificially sweetened

Day 6

Breakfast

8–12 ounces latte

1–3-egg veggie omelet

2–3 slices bacon

4–6 ounces tomato juice, low-sodium

Midmorning Snack (Optional)

4–6 ounces strawberries

10 cashews

Lunch

Cheeseburger, with whole-wheat bun, if available. If not, have it without the bun.

Broccoli

Coleslaw

Small or medium pear

Midafternoon Snack

2 deviled eggs

Small or medium plum

Before-Dinner Snack (Optional)

10 peanuts in the shell (20 individual peanuts)

Dinner

Blackened Chicken and Berry Salad*

Healthy Choice Premium Fudge Bar or bar with similar nutritional properties

Hint
: Think the dinner looks skimpy? Think again—this is a very high-flavor,

complete, and satisfying meal.

Day 7

Breakfast

cup Grape Nut Flakes. Hint: If you choose to substitute Grape Nuts, the serving

size is ¼ cup to provide equal calories.

½ banana

8 ounces skim milk

4–6 ounces orange juice

Midmorning Snack (Optional)

1–2 The Laughing Cow Light Cheese Wedges

Baby carrots

Lunch

1–2 vegetarian hot dogs, each on a slice of light whole wheat bread or whole wheat

tortilla, with the condiments of your choice

Sliced cucumbers

Sliced tomatoes

Italian coleslaw

Lime Jell-O cup, sugar-free

Midafternoon Snack

6 ounces lemon light yogurt, nonfat, artificially sweetened

10 almonds

Before-Dinner Snack (Optional)

Raw veggies

¼–½ cup hummus

Dinner

Super-Easy, Lip-Smacking-Good Roasted Chicken and Winter Vegetables*

Side salad, with Italian, oil and vinegar, or vinaigrette dressing

4–6 ounces raspberries on ½–1 cup frozen yogurt, nonfat, artificially sweetened

Hint
: Your dinner veggies come from the chicken recipe. This is a great one-pot meal.

Day 8

Breakfast

1 whole-grain blueberry waffle, topped with blueberry jam

1–2 hard-boiled eggs

Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa

and 2 packets Splenda or Truvia.

Midmorning Snack (Optional)

4–6 ounces orange light yogurt, nonfat, artificially sweetened

10 walnuts

Lunch

Sesame Chicken Salad.* Hint: This is definitely a make-ahead meal, but it’s a great

salad to have for several days.

1–1½ cups cherries

Midafternoon Snack

Baby carrots

2 tablespoons peanut butter

Before-Dinner Snack (Optional)

1 slice Swiss cheese, made with 2% milk

6 Triscuit Hint of Salt crackers

Dinner

The Frittata That Makes a Meal*

Side salad

Healthy Choice Premium Fudge Bar or other bar with similar nutritional properties

Day 9

Breakfast

½ cup cooked oatmeal, topped with cinnamon and Splenda Brown Sugar Blend or

Truvia

8–12 ounces latte

½ medium banana

4–6 ounces light cranberry juice

Midmorning Snack

6 ounces strawberry-banana light yogurt, nonfat, artificially sweetened

Baby carrots

Lunch

Tuna salad in ½ whole grain pita. Hint: Stuff with lettuce, tomatoes, cabbage, and/or other veggies.

Cucumber slices

Side salad with dressing

Small or medium plum

Midafternoon Snack

1–2 string cheese sticks

Grape tomatoes

Before-Dinner Snack (Optional)

10 peanuts in the shell (20 individual peanuts)

Dinner

The World’s Best Meatloaf*

Creamy Cauliflower Mashed Potatoes*

½ cup sweet corn

1 tablespoon catsup or barbecue sauce, if desired

Hint
: The meatloaf provides meals for several days, which makes this a great dish, especially on weekends.

Day 10

Breakfast

1–2 hard-boiled eggs

4–6 ounces strawberries

8–12 ounces latte or hot chocolate

4–6 ounces orange juice

Midmorning Snack (Optional)

1–2 The Laughing Cow Light Cheese Wedges

Grape tomatoes

Lunch

Ham and swiss on light whole wheat bread, topped with lettuce and any other

desired veggies

Sliced tomatoes

Italian coleslaw

2 slices fresh pineapple

Midafternoon Snack

6 ounces banana light yogurt, nonfat, artificially sweetened

10 almonds

Before-Dinner Snack (Optional)

Raw veggies

¼ cup guacamole

Dinner

Mango-Berry Salsa with Grilled Pork Loin*

Roasted Brussels Sprouts with Balsamic Dressing*

Healthy Choice Premium Fudge Bar or other bar with similar nutritional properties

Day 11

Breakfast

1 shredded wheat biscuit

8 ounces skim milk

4–6 ounces strawberries

4–6 ounces orange juice

Midmorning Snack (Optional)

6 ounces lemon light yogurt, nonfat, artificially sweetened

Baby carrots

Lunch

Poached Chicken Salad with Grapes and Walnuts*

Midafternoon Snack

Small or medium peach

10 cashews

Before-Dinner Snack (Optional)

1–2 slices Swiss cheese, made from 2% milk

Dinner

Alaska Walnut-Crusted Salmon with Raspberry Coulis*

Glazed Carrots*

Side salad with dressing

4–6 ounces raspberries on ½–1 cup frozen yogurt, nonfat, artificially sweetened

Day 12

Breakfast

Mini–Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup

with cooking spray. Add ¼–½ cup Egg Beaters Southwestern Style. Microwave on

high for 1 minute. Stir, and cook an additional 15 seconds.

1 slice whole wheat toast, topped with jam or jelly

Cantaloupe wedge

4–6 ounces orange juice

Midmorning Snack (Optional)

1–2 The Laughing Cow Light Cheese Wedges

Grape tomatoes

Lunch

Tuna salad sandwich, on 2 slices light whole wheat bread, topped with tomato slices,

lettuce, and any additional vegetables you like

Sliced radishes

4 ounces tomato soup, reduced-sodium

Small apple

Midafternoon Snack

4–6 ounces strawberry-banana light yogurt, nonfat, artificially sweetened

10 cashews