The Dash Diet menu consists of real foods such as fruits and vegetables, and is balanced with an adequate amount of protein. The meal plan provides options that are filling and satisfying and is a healthy diet that can be followed long term.
One Dash Diet breakfast consists of oatmeal with applesauce, a whole wheat English muffin with jam, light yogurt, and pineapple juice for breakfast. Another breakfast option includes fresh squeezed orange juice, Wheaties with skim milk and raspberries, and a cinnamon raisin English muffin with light cream cheese.
A sample of a lunch option on the Dash Diet menu includes a chicken Waldorf salad, a dinner roll, baby carrots, non-fat milk and cantaloupe. Another lunch option includes a turkey and light Swiss cheese sandwich with cranberry sauce and romaine lettuce accompanied by minestrone soup and a serving of coleslaw.
For dinner, the Dash Diet suggests roasted chicken breast with a baked potato and asparagus along with a tomato spinach salad with a balsamic vinaigrette dressing. This dinner is complete with a serving of apple crisp topped with frozen yogurt. A second dinner option includes Italian bread dipped in olive oil, grilled salmon with barbecue sauce, petite red potatoes and French style green beans dusted with hazelnuts. A hearts of romaine lettuce salad with grape tomatoes and olive oil vinaigrette along with a very berry sundae completes this meal.
Snack options on the Dash diet include light string cheese with a kiwi or a nectarine with a handful of almonds.