MEAL PLANS 2

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1,200 CALORIES: DAY 2

Target: 5 grain, 3 fruit, 4 vegetable, 2 dairy, 1½ meat, ¼ nuts/seeds/legumes, ½ added fat, ½ sweets

Breakfast (215 calories)

1 ounce uncooked oatmeal, cooked with water (cooks to about ¾ cup), 1 grain (100 calories)

½ cup cubed cantaloupe, 1 fruit (25 calories)

1 cup nonfat milk, 1 dairy (90 calories)

Morning Snack (180 calories)

1 ounce honey whole-wheat pretzels, 1 grain (110 calories)

2 tablespoons hummus, ¼ nuts/seeds/legumes (70 calories)

Lunch (225 calories)

Veggie Melt Panini made with just one slice of bread (see recipe), 1 grain, 2 vegetable, 1 dairy (225 calories)

Afternoon Snack (35 calories)

½ cup mixed fresh berries, 1 fruit (35 calories)

Dinner (500 calories)

4½ ounces grilled chicken, 1½ meat (200 calories)

1 cup Roasted Cauliflower (see recipe), 2 vegetable (100 calories)

1 cup cooked brown rice, 2 grain (200 calories)

Evening Snack/Dessert (60 calories)

½ Baked Banana (see recipe), 1 fruit, ½ sweets (60 calories)

Nutrition analysis for the day: 1,215 calories, 5 grain, 3 fruit, 4 vegetable, 2 dairy, 1½ meat, ¼ nuts/seeds/legumes, 0 added fat, ½ sweets

1,200 CALORIES: DAY 3

Target: 5 grain, 3 fruit, 4 vegetable, 2 dairy, 1½ meat, ¼ nuts/seeds/legumes, ½ added fat, ½ sweets

Breakfast (195 calories)

6 egg whites, scrambled (cooked with cooking spray), 1 meat (100 calories)

One 1-ounce slice whole-wheat bread, toasted, 1 grain (80 calories)

½ teaspoon trans-fat-free margarine, ½ added fat (15 calories)

Morning Snack (115 calories)

1 cup nonfat milk, 1 dairy (90 calories)

½ cup fresh strawberries, 1 fruit (25 calories)

Lunch (255 calories)

2½ cups mixed raw leafy greens and vegetables (peppers, carrots, etc.), 2½ vegetables (50 calories)

¾ ounce shredded low-fat cheddar cheese (about 3 tablespoons), ½ dairy (40 calories)

1½ ounces skinless grilled chicken breast, ½ meat (75 calories)

2 tablespoons fat-free Italian dressing (15 calories)

One 4-inch whole-wheat pita pocket, 1 grain (75 calories)

Afternoon Snack (160 calories)

½ cup fresh raspberries, 1 fruit (30 calories)

2 teaspoons chocolate syrup, ½ sweets (30 calories)

1 small low-fat granola bar, 1 grain (100 calories)

Dinner (530 calories)

1 cup Fruity Chicken Stir-Fry (see recipe), 1 fruit, 1 vegetable, ½ meat (330 calories)

1 cup cooked brown rice, 2 grain (200 calories)

Nutrition analysis for the day: 1,255 calories, 5 grain, 3 fruit, 3½ vegetable, 1½ dairy, 2 meat, 0 nuts/seeds/legumes, ½ added fat, ½ sweets

2,600 CALORIES: DAY 4

Target: 10 grain, 5 fruit, 5 vegetable, 3 dairy, 3½  uts/legumes/protein, 3 added fat, 1½ sweets Breakfast (610 calories)

2 ounces bran flakes (about 1½ cup), 2 grain (180 calories)

One 1-ounce slice whole-wheat bread, toasted, 1 grain (80 calories)

1½ teaspoons fruit preserves, ½ sweets (25 calories)

¼ cup golden raisins, 1 fruit (110 calories)

1 medium (7-inch) banana, sliced, 2 fruit (105 calories)

1 cup low-fat milk, 1 dairy (110 calories)

Morning Snack (370 calories)

2 graham cracker rectangles, 1 grain (120 calories)

2 tablespoons peanut butter, 1 nuts/legumes/protein (200 calories)

½ cup sliced pears, 1 fruit (50 calories)

Lunch (615 calories)

Spinach salad pocket:

One 7-inch whole-wheat pita pocket, 2 grain (170 calories)

2 cups raw spinach, 2 vegetable (20 calories)

½ cup chopped fresh tomato, 1 vegetable (15 calories)

½ cup sliced cucumber, 1 vegetable (10 calories)

3 ounces stir-fried firm tofu (about 1/5 block), 1/3 nuts/legumes/protein (115 calories)

1½ ounces shredded parmesan cheese (about 1/3 cup), 1 dairy (170 calories)

Dressing:  2  teaspoons  olive  oil,  4  teaspoons  white  wine  vinegar,  1  tablespoon  lemon  juice, 2 added fat (90 calories)

½ cup sliced fresh strawberries, 1 fruit (25 calories) 

Afternoon Snack (270 calories)

1 cup nonfat vanilla yogurt, 1 dairy (160 calories)

1 ounce low-fat granola (about ¼ cup), 1 grain (110 calories)

Dinner (655 calories)

12/3 cup reconstituted TVP, * 12/3 nuts/legumes/protein (265 calories)

1½ cup cooked brown rice pilaf, 3 grain (300 calories)

1 cup chopped fresh tomato, 2 vegetable (30 calories)

2 tablespoons chopped fresh basil (0 calories)

2 tablespoons “lite” balsamic vinaigrette, 1 added fat (60 calories)

Evening Snack/Dessert (110 calories)

2 fig bars, 1 sweets (110 calories)

Nutrition  analysis  for  the  day:  2,630  calories,  10  grain,  5  fruit,  6  vegetable,  3  dairy,  3 nuts/legumes/protein, 3 added fat, 1½ sweets

2,600 CALORIES: DAY 5

Target: 10 grain, 5 fruit, 5 vegetable, 3 dairy, 3½ nuts/legumes/protein, 3 added fat, 1½ sweets

Breakfast (530 calories)

1 Low-Fat Blueberry Muffin see recipe, 2 grain (200 calories)

1 teaspoon trans-fat-free margarine, 1 added fat (25 calories)

1 cup low-fat fruited yogurt, 1 dairy (200 calories)

1 cup grapes, 2 fruit (105 calories)

Morning Snack (380 calories)

1 cup sliced mango, 2 fruit (110 calories)

2 reduced-fat string cheese sticks, 11/3 dairy (140 calories)

1 ounce whole-wheat snack crackers, 1 grain (130 calories)

Lunch (575 calories)

11/3 cups Quinoa, Corn, and Black Bean Salad (see recipe), 2 grain, ½ vegetable, ½ nuts/legumes/protein (250 calories)

3 ounces stir-fried seitan, 1 nuts/legumes/protein (110 calories)

¼ ripe avocado, mashed with a fork, ½ vegetable (60 calories)

1 ounce honey whole-wheat pretzels, 1 grain (110 calories)

½ cup sliced red bell pepper, 1 vegetable (20 calories)

½ cup sliced carrots, 1 vegetable (25 calories)

Afternoon Snack (215 calories)

1 ounce unsalted mini pretzels, 1 grain (110 calories)

1½ teaspoons fruit preserves, ½ sweets (25 calories)

½ cup low-fat cottage cheese, 1 dairy (80 calories)

Dinner (670 calories)

6 ounces Poached Salmon see recipe, 2 nuts/legumes/protein (290 calories)

1 cup (10–12 small spears) Roasted Asparagus see recipe, 2 vegetable (80 calories)

½ cup cooked brown rice, 1 grain (100 calories)

2 teaspoons trans-fat-free margarine, 2 added fat (50 calories)

1 small (2-ounce) whole-wheat dinner roll, 2 grain (150 calories)

OR Dinner 2 (665 calories)

6 ounces sautéed herbed seitan,* 2 nuts/legumes/protein (260 calories)

1 cup (10–12 small spears) Roasted Asparagus see recipe, 2 vegetable (80 calories)

1 cup cooked brown rice pilaf, 2 grain (200 calories)

2 teaspoons trans-fat-free margarine, 2 added fat (50 calories)

½ small (2-ounce) whole-wheat dinner roll, 1 grain (75 calories)

* Sauté seitan in 2 teaspoons olive oil over medium heat until seitan is firm. Sprinkle with fresh herbs (basil, rosemary, sage).

Evening Snack/Dessert (185 calories)

2-inch square Low-Fat Brownie see recipe, 1 sweets (155 calories)

½ cup fresh raspberries, 1 fruit (30 calories)

Nutrition  analysis  for  the  day:  2,560  calories,  10  grain,  5  fruit,  5  vegetable,  31/3  dairy,  3½ nuts/legumes/protein, 3 added fat, 1½ sweets

2,600 CALORIES: DAY 6

Target: 10 grain, 5 fruit, 5 vegetable, 3 dairy, 3½ nuts/legumes/protein, 3 added fat, 1½ sweets

Breakfast (620 calories)

½ large (about 4-inch) whole-wheat bagel, 2 grain (200 calories)

2 tablespoons peanut butter, 1 nuts/legumes/protein (200 calories)

1½ teaspoons fruit preserves, ½ sweets (25 calories)

1 cup nonfat milk, 1 dairy (90 calories)

1 medium (7-inch) banana, 2 fruit (105 calories)

Morning Snack (275 calories)

½ ripe avocado, mashed with a fork, 1 vegetable (120 calories)

½ cup chopped fresh tomato, 1 vegetable (15 calories)

One 1-ounce snack bag baked tortilla chips, 1 grain (140 calories)

Lunch (560 calories)

Piled-High Veggie Pizza (1/6 of a 14-inch pizza)  see recipe, 2 grain, 2 vegetable, ½ dairy (250 calories)

1 medium pear, 1 fruit (100 calories)

One 1-ounce snack bag honey wheat pretzels, 1 grain (110 calories)

2 small chocolate chip cookies, 1 sweets (100 calories)

Afternoon Snack (280 calories)

1 ounce unsalted mini pretzels (about ½ cup), 1 grain (110 calories)

¾ ounce low-fat cheddar cheese (1 small slice), ½ dairy (40 calories)

3 tablespoons hummus, ½ nuts/legumes/protein (130 calories)

Dinner (635 calories)

6 ounces Poached Cod see recipe, 2 nuts/legumes/protein (180 calories)

1 cup brown rice pilaf, 2 grain (200 calories)

1 medium (5-inch) baked sweet potato, 2 vegetable (180 calories)

1 tablespoon trans-fat-free margarine, 3 added fat (75 calories)

OR Dinner 2 (640 calories)

6 ounces pan-seared seitan,* 2 nuts/legumes/protein (220 calories)

1 small (2-ounce) whole-wheat dinner roll, 2 grain (150 calories)

1 tsp. olive oil (for dipping), 1 added fat (40 calories)

1 medium (5-inch) baked sweet potato, 2 vegetable (180 calories)

2 teaspoons trans-fat-free margarine, 2 added fat (50 calories)

* Sear seitan in 1 teaspoon of olive oil over medium heat until crisp and warm throughout.

Evening Snack/Dessert (165 calories)

½ cup low-fat frozen yogurt, 1 dairy (140 calories)

½ cup fresh strawberries, 1 fruit (25 calories)

Nutrition  analysis  for  the  day:  2,535  calories,  9  grain,  4  fruit,  6  vegetable,  3  dairy,  3½ nuts/legumes/protein, 3 added fat, 1½ sweets

2,600 CALORIES: DAY 7

Target: 10 grain, 5 fruit, 5 vegetable, 3 dairy, 3½ nuts/legumes/protein, 3 added fat, 1½ sweets

Breakfast (655 calories)

2 ounces shredded wheat squares (about 1 cup), 2 grain (200 calories)

1 tablespoon flaxseeds, ½ nuts/legumes/protein (50 calories)

¼ cup raisins, 1 fruit (110 calories)

One 1-ounce slice cinnamon raisin bread, toasted, 1 grain (80 calories)

1 teaspoon trans-fat-free margarine, 1 added fat (25 calories)

¾ cup 100% orange juice, 1 fruit (80 calories)

1 cup low-fat milk, 1 dairy (110 calories)

Morning Snack (160 calories)

1 cup apple slices, 2 fruit (60 calories)

1 tablespoon peanut butter, ½ nuts/legumes/protein (100 calories)

Lunch (525 calories)

1 cup cooked brown rice, 2 grain (200 calories)

½ cup pinto beans, drained and rinsed, 1 nuts/legumes/protein (105 calories)

½ cup tomato salsa, 1 vegetable (30 calories)

½ ripe avocado, 1 vegetable (120 calories)

1½ ounces shredded low-fat cheddar cheese (about 1/3 cup), 1 dairy (70 calories)

Afternoon Snack (325 calories)

Mango–black bean salsa:

½ cup chopped mango, 1 fruit (60 calories)

2 tablespoons finely chopped red onion, ¼ vegetable (10 calories)

½ cup canned black beans, drained and rinsed, 1 nuts/legumes/protein (115 calories)

Squeeze of lime (0 calories)

One 1-ounce snack bag baked tortilla chips, 1 grain (140 calories)

Dinner (760 calories)

1 cup cooked whole-wheat pasta, 2 grain (200 calories)

1 cup low-sodium marinara sauce, 2 vegetable (80 calories)

½ cup reconstituted TVP*,  ½ nuts/legumes/protein (80 calories)

1½ ounces shredded parmesan cheese (about 1/3 cup), 1 dairy (160 calories)

1 small (2-ounce) whole-wheat dinner roll, 2 grain (150 calories)

1 teaspoon trans-fat-free margarine, 1 added fat (25 calories)

1 cup chopped romaine lettuce, 1 vegetable (20 calories)

1 tablespoon reduced-fat caesar dressing, 1 added fat (45 calories)

Copyright ©Thomas J. Moore MD, Megan C. Murphy MPH, and Mark Jenkins –Originally appeared in The DASH Diet for Weight Loss by Thomas J. Moore MD, Megan C. Murphy MPH, and Mark Jenkins.