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Very comprehensive meal plan is presented. Specifics are given in areas of types of foods
necessary or limited. All is supported with peer-review articles.
Obesity is a major risk factor of high cholesterol and hypertension; obese individuals must be
conscious of this because it can have life threatening complications. For this reason, it is wise
for someone who is classified as obese to use the DASH diet because it is proven to lower blood
pressure, cholesterol, and bodyweight. [1,2]
Diet Description
DASH stands for Dietary Approaches to Stop Hypertension, which is a flexible diet plan that
requires no special foods nor elimination of whole food groups like many fad diets. There is a
focus on the following items:
Week Menu
The week menu is planned for an individual who requires about 2000 daily calories and based
on the suggested servings of the food groups listed in the meal plan section. These are all low-
fat, low sodium foods, and high in fiber.
Monday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 1 apple w/ Sandwich Jell-O cup Roasted Turkey
slices) PB (1 tbsp) - Whole grain bread (2 slices) Clementine Sauteed Carrots
- PB spread (1 tbsp) - Chicken breast slices (3 oz) Side salad w/ Ita
Greek yogurt (1 cup) - Low-fat cheese (1 slice)
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Tuesday
Breakfast Snack Lunch Snack Dinner
Egg (2) Peppers (½ Salad Cheese stick Spaghetti w/ me
Oatmeal (1 Cup) cup) - Spinach (2 cups) Baby carrots - whole gr
- Blueberries Hummus - Grape tomatoes (8) (1/2 cup) - Spaghet
(1/2cup) (½ cup) - Cucumber (Half) - Turkey m
- Dried Cranberry (1/2 Cup)
- Turkey breast (4 ounces)
- Italian Dressing
Low-fat milk (1 cup)
Wednesday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 Cheese stick Tuna salad sandwich 1 apple w/ Salmon (4 oz)
slices) Baby carrots - Whole grain bread (2 slices) PB (1 tbsp) Whole grain rice
- PB spread (1 tbsp) (1/2 cup) - Tuna (1 can) Roasted cucumb
Greek yogurt (1 cup) - Low-fat mayo (1/4 cup) tomatoes (1 cup
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Thursday
Breakfast Snack Lunch Snack Dinner
Egg (2) Jell-O cup Sandwich Peppers (½ Baked sweet pot
Oatmeal (1 Cup) Clementine - Whole grain bread (2 slices) cup) Chicken breast (
- Blueberries - Chicken breast slices (3 oz) Hummus Side salad w/ Ita
(1/2cup) - Low-fat cheese (1 slice) (½ cup)
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Friday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 1 apple w/ Tuna salad sandwich Cheese stick Spaghetti w/ me
slices) PB (1 tbsp) - Whole grain bread (2 slices) Baby carrots - whole gr
- PB spread (1 tbsp) - Tuna (1 can) (1/2 cup) - Spagetto
Greek yogurt (1 cup) - Low-fat mayo (1/4 cup) Turkey meatball
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Saturday
Breakfast Snack Lunch Snack Dinner
Egg (2) Peppers (½ Salad Jell-O cup Roasted Turkey
Oatmeal (1 Cup) cup) - Spinach (2 cups) Clementine Sauteed Carrots
- Blueberries Hummus - Grape tomatoes (8) Side salad w/ Ita
(1/2cup) (½ cup) - Cucumber (Half)
- Dried Cranberry (1/2 Cup)
- Turkey breast (4 ounces)
- Italian Dressing
Low-fat milk (1 cup)
Sunday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 Cheese stick Sandwich 1 apple w/ Salmon (4 oz)
slices) Baby carrots - Whole grain bread (2 slices) PB (1 tbsp) Whole grain rice
- PB spread (1 tbsp) (1/2 cup) - Chicken breast slices (3 oz) Roasted cucumb
Greek yogurt (1 cup) - Low-fat cheese (1 slice) tomatoes (1 cup
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
1. https://www.ncbi.nlm.nih.gov/pubmed/11136953
2. https://www.nhlbi.nih.gov/research/resources/obesity/completed/premier.htm
3. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan#footnote1a