The DASH Diet Younger You was created at the request of our readers, who wanted a plan with more vegetarian options to follow DASH. They also requested a plan that was free from artificial additives. How fabulous, that this results in a more powerful, antioxidant-rich, anti-inflammatory program, that can reverse years of poor dietary habits that are so aging, both to your looks and your health.
Following are examples of vegetarian and non-vegetarian menus from the book, The DASH Diet Younger You. It features 14 days of vegetarian meal plans, and 14 days of plans for non-vegetarians, to help people who want a more natural approach to healthy eating. And all meal plans are suggestions, so you can substitute your personal food preferences.
And yes, it does seem like a lot of food. You will not feel hungry on the DASH diet, even when you are losing weight! Because of this, people say that they are surprised that they lose their cravings. It becomes so easy to follow.
Breakfast
Hard-boiled egg
1 slice light whole wheat toast with1 teaspoon jam
4 fluid ounces orange juice
Latte (made with 8 fluid ounces nonfat milk)
Lunch
PB&J: 2 tablespoons natural peanut butter and 1 tablespoon jam on 2 slices light whole wheat bread
1 medium sliced tomato, or 8 grape tomatoes
½ cup Asian Coleslaw
1 small Granny Smith apple
Glass of water with lemon slices
Snack
8 ounces Nonfat Fruit-Flavored Yogurt
1 ounce almonds
Dinner
Garbanzo Bean Curry with Potatoes
Salad with Italian Dressing
Glass of red wine
Breakfast
1 ounce whole wheat cereal
8 fluid ounces nonfat milk
4 ounces raspberries
4 fluid ounces orange juice
Lunch
Santa Fe Lentils in Tortillas, in whole wheat or corn tortillas, or on the salad
Side salad, with Ranch Dressing
8 fluid ounces nonfat milk
4 ounces fresh pineapple slices
Glass of water with lemon slices
Snack
Plum
1 ounce reduced-fat cheese
Dinner
Faux Pasta e Fagioli alla Venezia
Stone Fruit Salad
Glass of red wine
Breakfast
1 Shredded Wheat biscuit
8 fluid ounces nonfat milk
4 ounces strawberries
4 fluid ounces orange juice
Lunch
Tuna Salad Sandwich or Tuna-stuffed tomato
Carrot sticks
Celery sticks
Radishes
Plum
Glass of water with orange slices
Snack
Small apple, sliced and dipped in 2 tablespoons peanut butter
Dinner
Simple Baked Salmon
Roasted Brussels Sprouts with Balsamic Vinegar and Pine Nuts
Radicchio salad with Citrus Vinaigrette
Glass of white wine
Breakfast
1 ounce bran cereal
8 fluid ounces milk
4 ounces raspberries
4 ounces orange-banana juice
Lunch
Vegetable-rich salad topped with grilled chicken
Plum
Glass of water with cucumber slices
Snack
6 fluid ounces Nonfat Fruit-Flavored Yogurt
1 ounce almonds
Dinner
Peach and Balsamic Glazed Pork Chops
Tomato and Cucumber Salad with Vinaigrette
Glass of red wine