With this Dash diet, women can take care of the same aspect while losing some extra weight in the process. Women need to care about their health and nutrition to continue with their random tasks and activities without any breakdowns. Snack- 1 serving of apple with almond butterĭinner- 2 servings of lemon garlic chicken with 1 cup of cooked brown rice Bottom-line for Dash diet for women Lunch- 1 serving of baked COD with roasted asparagus and kale Snack- 1 serving of peanut butter with banana Snack- ½ cup of mini pretzels with 2 tbsp of hummusĭinner- 1 serving of brown rice with roasted beef topped with sliced tomatoes.īreakfast- 4 hard-boiled eggs with a green smoothie Lunch-2 servings of smoked salmon with mashed chickpea and roasted veggies Snack- 3 cups of air-popped popcorn with strawberry-flavored water peanut butterĭinner- 1 serving of veggie stir-fry with avocado tuna salad.īreakfast- 1 serving of tomato and spinach scrambled eggs with 1 whole-wheat toast and 1 apple. Lunch- 1 serving of whole wheat pasta with grilled ground turkey breast with olive oil dressing Snack- 1 serving of banana with almond butterĭinner- 2 servings of garlic chicken wrap with ½ cup of mixed green salad.īreakfast- 1 serving of hard-boiled eggs with 1 orange Lunch- 1 serving of baked COD with roasted kale Snack- 1 cup strawberries with non-fat greek yogurt Snack- Pretzels (1 oz) with ½ cup of cottage cheeseĭinner- 1 serving of steak and veggie stir-fry with 1 cup of brown rice.īreakfast- 1 serving of spinach and tomato eggs with 1 whole-wheat toast Lunch- 1 serving of smoked salmon with a mixed green salad Snack- 2 servings of baby carrots with hummus Snack- 1 cup of non-fat Greek yogurt with raspberriesĭinner- 1 serving of Tex-Mex tuna salad with ½ cup of brown rice Day 3.īreakfast- 1 serving of scrambled eggs cooked in olive oil with 1 apple Lunch- 2 servings of grilled lemon chicken with 1 cup of smoked cauliflower Snack- 1 serving of peanut butter with 1 banana Snack- 1 cup of non-fat Greek yogurt with strawberriesĭinner- 1 serving of roasted shrimp with mixed greensīreakfast- 1 serving of classic omelet with 1 cup of non-fat milk Lunch- 2 servings of smoked salmon with baked whole wheat pita bread Snack- 1 serving of almond butter with 1 tbsp. Weekly sample planner for the DASH diet for womenīreakfast- 1 serving of honey oatmeal with non-fat milk
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