Dash Diet for Weight Loss: Menus and Recipes
Heavens Garden
Heavens Garden
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Ingredients

  • 80 grams of whole wheat pasta with peas, tomato and cucumber salad dressed with oil and vinegar, nuts, and a fruit to taste
  • 200 grams of chicken, mixed salad or a plate of boiled fennel, 60 grams of bread, 30 grams of cheese, and a fruit to taste
  • 1 fresh in season fruit.
  • 200 grams of green salad and tomatoes, a wholemeal bun with a burger from 80 grams of lean meat, salad and tomato, a cup of freshly squeezed orange juice.
  • 3 tablespoons of tomato sauce and spices, 60 grams of ricotta cheese, 200 grams of steamed spinach.Tuesday:
  • 150 grams of skim milk, 30 grams of whole grains, fresh grapefruit juice, green tea or coffee without sugar.
  • 150 grams of chicken breast irons, mixed salad of lettuce, tomatoes, carrots, celery, fennel and cucumber (depending on season), 1 slice 30 grams of whole grain bread.
  • 1 cup low-fat yogurt and nuts 2 or
  • 4 dried almonds
  • 60 grams wholemeal spaghetti with seasonal vegetables and a teaspoon of grated Parmesan cheese, 150 grams of steamed fennel, 1 apple.Wednesday:
  • 150 grams of skimmed milk with a banana or other in season fruit smoothie, green tea or coffee without sugar.
  • 1 cup low-fat yogurt white, 2 or
  • 1 fresh in season fruit or carrots
  • 160 grams of noodles,
  • 100 grams of baked potatoes with rosemary,
  • 200 grams of fried spinach
  • 150 grams of milk with 40 grams of oat bran, 2 kiwi or two plums, green tea or coffee without sugar.
  • 1 cup low-fat yogurt white.
  • cup
  • fat
  • 80 grams of rice with artichokes, 200 grams of mixed green salad, 1 apple - Mid-afternoon: a fruit or fresh green vegetables of your choice, two nuts.
  • fruit
  • 150 grams of Grilled chicken breast, 200 grams of mixed grilled vegetables without salt,
  • 1 orange
  • 30 grams of wheat toast with 2 teaspoons of fruit jam, green tea or coffee without sugar
  • toast
  • 1 fresh in season fruit
  • 2 slices of whole wheat bread toasted,
  • 60 grams of ham and 30 grams of low fat cottage cheese, hearty salad of lettuce, carrots, celery, tomatoes, 1 slice of fresh pineapple
  • 4 dried almonds
  • 60 grams of whole wheat spaghetti with fresh tomatoes and spices, 200 grams of steamed beets, 1 pear.Saturday:
  • 150 grams of skim milk, 30 grams of whole grains, 2 kiwis, green tea or coffee without sugar
  • 1 fruit and a cup of yoghurt
  • 120 grams of grilled fish, 200 grams of steamed broccoli, 1 slice 30 grams of whole grain bread
  • 1 seasonal fruit,
  • 60 grams of rice with
  • 80 grams of shrimp, fennel
  • 2 stalks of celery in vinegar, seasonal fruit salad
  • 1 cup low-fat yogurt with fruit or cereal, 1 banana, 2 biscuits, green tea or coffee without sugar
  • 2 tablespoons of almonds and nuts
  • 1 carrot and celery.
  • smoked
  • 1 baked potato with the skin, 150 grams of beets or steamed fennel, 1 cup of berries without sugar.Summary
  • 6. Avoid saturated fats and simple sugars by limiting red meat and fatty meats, sausages, white sugar and sweets
  • 7. Avoid all foods preserved in salt or brine and those smoked

Instructions

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