Dash Diet Plan 1200 Calories Pdf
1200 Calorie Dash Diet Menu | Delicious Health Boost
1200 Calorie Dash Diet Menu – Overview
How often do you find a diet plan that can help you with your hypertension issues? Not much we reckon. Check out this 1200 Calorie Dash Diet Menu that really works in the same cause.
Most of the diet plans are largely focused on making you achieve your weight loss or general fitness goals in minimal time. While these diet plans may or may not help you with your purpose, they don't prove much beneficial in helping you with various health issues like hypertension.
This is where a DASH (Dietary approaches to Stop Hypertension) diet always comes as a winner. While being voted as the 'Best diet overall' for the past 8 years by US News and World Report, this diet plan can actually help you with your weight loss goals alongside.
What is a DASH diet?
The DASH diet is all about consuming fresh fruits & vegetables, whole grains, and low-fat dairy foods while cutting all the processed and unhealthy food from your diet.
Well, you can actually get the best out of the same diet plan by simply following its customized version known as the 1200 calorie dash diet menu.
What is a 1200 calorie dash diet menu?
The rules are simple-just limiting your daily calorie intake to 1200 calories while following the DASH diet menu. The diet plan is as easy as it can get and you just have to stay a bit disciplinary in your food choices during the process.
Guidelines to follow during the 1200 calorie dash diet menu
- Opt for whole foods while cutting on processed food items
- Minimize your daily sodium intake\
- Consume loads of fresh fruits and vegetables
- Replace whole grains with refined grains in your diet
- Go for lean protein options instead of red meat or beef
- Consume only low fat dairy
- Bring in lots of seeds, nuts, and legumes into your platter
- Opt for healthy fats and oils
- Minimize sweets and added sugars in your daily meals
Sample weekly 1200 calorie dash diet menu
Day 1.
1200 Calorie Dash Diet Menu – Vegetable hummus sandwich
Breakfast- 1 serving of Egg toast with salsa and one medium banana
Snack- 1 medium-sized pear
Lunch- 1 serving of vegetable hummus sandwich
Snack –3/4 cups of blackberries
Dinner- 1 serving of lemon-herb salmon topped with caponata and Ferro
Total calorie count for the day – 1208
Day 2.
1200 Calorie Dash Diet Menu – Raspberries
Breakfast- 1 serving of Peanut-Butter Cinnamon Toast
Snack – 1 cup of raspberries
Lunch- 2 servings of salmon pita sandwich with grapes(1 cup)
Snack- 1 medium pear topped with cinnamon
Dinner- 1 serving of Mediterranean Chicken with Orzo Salad and 1 clementine
Total calories for the day-1203
Day 3.
1200 Calorie Dash Diet Menu – Grapes
Breakfast- 2 servings of Fig and honey yogurt topped with chia seeds
Snack-Grapes(1/2 cup)
Lunch- 2 servings of white beans and avocado salad
Snack- 1 clementine
Dinner- 1 serving of Curried Cauliflower Steaks with Red Rice & Tzatziki and 1 serving of choco-nut butter bites
Total calories for the day-1191
Day 4.
1200 Calorie Dash Diet Menu – Mixed greens
Breakfast- 1 serving of yogurt with nuts and raspberries
Snack- 1 medium-sized apple
Lunch- 1 serving of white beans and avocado toast with mixed greens(1 1/2 cups) and cucumber slices(1/2 cups)
Snack- 1 medium-sized plum
Dinner- 1 serving of Stuffed Sweet Potato with Hummus Dressing
Total calories for the day-1198
Day 5.
1200 Calorie Dash Diet Menu – Walnuts
Breakfast- 2 servings of Fig and honey yogurt topped with chia seeds
Snack –raspberries(1 cup)
Lunch- 1 serving of Turkey and pear pita melt
Snack- 1 medium-sized plum with 4 walnuts
Dinner- 1 serving of Lemon-Garlic Shrimp over Orzo with Zucchini with 1 clementine
Total calories for the day -1211
Day 6.
1200 Calorie Dash Diet Menu – Peanut-Butter cinnamon toast
Breakfast- 1 serving of Peanut-Butter Cinnamon Toast
Snack- Clemntnine (2 nos)
Lunch- 1 serving of green salad with pita bread and hummus with 1 medium-sized plum
Snack- Grapes(1 cup)
Dinner- 2 servings of chicken chili with sweet potato topped with diced avocado and nonfat Greek yogurt
Total calories for the day-1203 calories
Day 7.
1200 Calorie Dash Diet Menu – Creamy Fettuccine
Breakfast – 1 serving of egg toast with salsa and 1 medium-sized banana
Snack – 1 serving of whole wheat pita bread with hummus
Lunch – 2 servings of chicken chili with sweet potato
Snack – Raspberries(1/2 cup)
Dinner – 2 servings of Creamy Fettuccine with Brussels Sprouts & Mushrooms and dark chocolate (1/2 oz)
Total calories for the day-1199
Summing it up
The 1200 calorie DASH diet menu isn't just limited to people with hypertension issues and it can also help people that are looking to lose some good weight while bringing a balanced meal on their platter.
Still, do ensure to consult with your physician before starting this diet plan and drink as much water as you can between your meals.
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Dash Diet Plan 1200 Calories Pdf
Source: https://www.dietsmealplan.com/meal-plan/1200/1200-calorie-dash-diet-menu/