Day 2 menu

Breakfast

  • 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
  • 1 bran muffin
  • 1 teaspoon trans-free margarine
  • 1 cup fat-free milk
  • Herbal tea

Lunch

Curried chicken wrap made with:

  • 1 medium whole-wheat tortilla
  • 2/3 cup cooked, chopped chicken, about 3 ounces
  • 1/2 cup chopped apple
  • 2 tablespoons light mayonnaise*
  • 1/2 teaspoon curry powder

1/2 cup, or about 8, raw baby carrots

1 cup fat-free milk

Dinner

  • 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt
  • 2 cups mixed salad greens
  • 1 tablespoon low-fat Caesar dressing
  • 1 whole-wheat roll
  • 1 teaspoon olive oil
  • 1 nectarine
  • Sparkling water

Snack (anytime)

Trail mix made with:

  • 1/4 cup raisins
  • 1 ounce, or about 22, unsalted mini twist pretzels
  • 2 tablespoons sunflower seeds

*Fat-free spreads still have calories, so count as 1 fat serving.

Day 2 nutritional analysis  
Calories: 2,193 Cholesterol: 99 mg
Total fat: 70 g Sodium: 1,854 mg
Saturated fat: 11 g Total carbohydrate: 324 g
Trans fat: 0 g Dietary fiber: 38 mg
Monounsaturated fat: 16 g Sugars: 135 g
Potassium: 4,219 mg Protein: 95 g
Calcium: 1,370 mg Magnesium: 495 mg
Day 2 DASH servings  
Grains and grain products: 7
Vegetables: 5
Fruits: 5
Dairy foods (low-fat or fat-free): 3
Meats, poultry and fish: 3
Nuts, seeds and dry beans: 2
Fats and oils: 3
Sweets: 0

Day 3 menu

Breakfast

  • 1 cup old-fashioned cooked oatmeal* topped with 1 teaspoon cinnamon
  • 1 slice whole-wheat toast
  • 1 teaspoon trans-free margarine
  • 1 banana
  • 1 cup fat-free milk

Lunch

Tuna salad made with:

  • 1/2 cup drained, unsalted water-packed tuna, 3 ounces
  • 2 tablespoons fat-free mayonnaise
  • 15 grapes
  • 1/4 cup diced celery
  • Served on top of 2 cups romaine lettuce

8 Melba toast crackers

1 cup fat-free milk

Dinner

Beef and vegetable kebab, made with:

  • 3 ounces of beef
  • 1 cup of peppers, onions, mushrooms and cherry tomatoes

1 cup cooked wild rice

1/3 cup pecans

1 cup pineapple chunks

Cran-raspberry spritzer made with:

  • 4 ounces cran-raspberry juice
  • 4 to 8 ounces sparkling water

Snack (anytime)

  • 1 cup light yogurt
  • 1 medium peach

*To further reduce sodium, don't add salt when cooking the oatmeal.

Day 3 nutritional analysis  
Calories: 1,868 Cholesterol: 114 mg
Total fat: 45 g Sodium: 1,332 mg
Saturated fat: 0 g Total carbohydrate: 277 g
Trans fat: 7 g Dietary fiber: 29 g
Monounsaturated fat: 19 g Sugars: 125 g
Potassium: 4,170 mg Protein: 103 g
Calcium: 1,083 mg Magnesium: 423 mg
Day 3 DASH servings  
Grains and grain products: 6
Vegetables: 5
Fruits: 5
Dairy foods (low-fat or fat-free): 3
Meats, poultry and fish: 6
Nuts, seeds and dry beans: 1
Fats and oils: 3
Sweets: 0
April 10, 2015 See more In-depth