Dash Diet Recipes For Breakfast Lunch And Dinner
The DASH diet is a healthy eating plan that has been shown to lower blood pressure and improve overall health. The acronym DASH stands for Dietary Approaches to Stop Hypertension. This diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Here are some delicious DASH diet recipes for breakfast, lunch, and dinner.
Breakfast Recipes
1. DASH Diet Berry Smoothie - In a blender, combine 1 cup of mixed berries, 1 banana, 1 cup of low-fat yogurt, and 1/2 cup of ice. Blend until smooth and enjoy!
2. Veggie Omelet - In a non-stick skillet, sauté 1/2 cup of chopped veggies (such as peppers, onions, and tomatoes) until tender. Beat 2 eggs with 1 tablespoon of milk and pour over the veggies. Cook until set and fold in half.
3. Avocado Toast - Toast 1 slice of whole-grain bread and top with mashed avocado, sliced tomato, and a sprinkle of salt and pepper.
Lunch Recipes
1. DASH Diet Chicken Salad - Combine 1 cup of shredded chicken breast, 1/4 cup of chopped celery, 1/4 cup of chopped apple, and 2 tablespoons of low-fat Greek yogurt. Serve on a bed of mixed greens.
2. Quinoa Bowl - Cook 1/2 cup of quinoa according to package instructions. Top with 1/2 cup of black beans, 1/4 cup of corn, 1/4 cup of diced tomatoes, and a sprinkle of shredded cheese.
3. Hummus and Veggie Wrap - Spread 2 tablespoons of hummus on a whole-grain wrap. Top with sliced cucumbers, shredded carrots, and mixed greens. Roll up and enjoy!
Dinner Recipes
1. Grilled Salmon - Brush a salmon fillet with olive oil and season with salt and pepper. Grill for 4-5 minutes per side or until cooked through. Serve with roasted veggies.
2. Turkey Chili - In a large pot, brown 1 pound of ground turkey. Add in 1 can of diced tomatoes, 1 can of black beans, and 1 can of corn (all drained). Season with chili powder and simmer for 20 minutes.
3. Stuffed Bell Peppers - Cut the tops off of 4 bell peppers and remove the seeds. In a skillet, cook 1/2 pound of ground beef until browned. Add in 1/2 cup of cooked rice, 1/4 cup of diced tomatoes, and 1/4 cup of shredded cheese. Stuff the mixture into the bell peppers and bake at 375 degrees for 20-25 minutes.
These DASH diet recipes are not only healthy but also delicious. Incorporate them into your meal plan for a healthier lifestyle.