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28-Day Hearty Dash Diet Meal Plan & Recipes: Over 80 recipes For Weight Loss, Blood Pressure Reduction And Diabetes Prevention
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About this ebook
Reduce fat, look good, and enjoy the best of health!
The dash diet isn’t the newest health fad. On the contrary, it works. Voted by The National Institute of Health for both healthy eating and diabetes, dash diet is the diet you have been looking for. There are over 80 mouthwatering recipes in this book and they are deliciously presented to fit into a 28day (4weeks) plan to guide you from day to day.
It contains:
1. Tips on how to get started
2. Tasty recipes for breakfast, lunch, dinner and snacks.
3. Delicious and hearty foods to help in blood pressure reduction, weight loss, and improved health.
By following the tasty and nutritional recipes in this book, you will be able to:
• Reduce your cholesterol and blood pressure
• Look trim and fit
• Improve flood flow and gain a healthy heart
• Engage in your day to day activities with vigor
• Save money by not spending on medical bills from now and till forever
• Enjoy your meals and be healthier still
With the dash diet, achieving the body you desire is now a possibility. The recipes are diverse, fresh, tasty and easy to make.
So buy this book, enjoy the recipes and start turning heads now!
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Book preview
28-Day Hearty Dash Diet Meal Plan & Recipes - Melody Ambers
28-Day Hearty
Dash Diet
Meal Plans & Recipes
Over 80 recipes For Weight Loss, Blood Pressure Reduction And Diabetes Prevention
Melody Ambers
Copyright © 2014 by Melody Ambers
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law
Table of Contents
INTRODUCTION
DAY ONE
Chicken Breast Sandwich:
Vegetarian Spaghetti Sauce
Spinach Salad Recipe:
DAY TWO
Tuna Salad Sandwich Recipe:
Zucchini Lasagna Recipe
DAY THREE
Rich Chicken Salad Recipe
DAY FOUR
Ham & Cheese Sandwich:
Chicken & Spanish Rice Recipe
DAY FIVE
Currant-Apple Granola Recipe
Shake Rattle And Roll Shake
Quesadillas With Smoked Shrimp
Tasty Jicama Salad
Salmon & Ginger Sesame
Artichoke Salad
DAY SIX
Turkey Breast Sandwich
Spicy Baked Fish
Scallion Rice
DAY SEVEN
Beef Barbequed Sandwich
Potato Salad Recipe
DAY EIGHT
Red Peppered Couscous and Chickpeas
Sugar Snap Sauté With Fresh Mango
DAY NINE
Tuna Salad Recipe
Fat Free Yogurt Dressing Recipe
Turkey Meatloaf Recipe
DAY 10
Deli Yogurt With Strawberries
Rosemary Cornmeal Cake
Thai Long Grilled Subs Recipe
DAY 11
Maple Oatmeal With Prunes And Plums
Lentils with Arugula, Tomato & Feta
Sicilian Spag And Tuna Recipe
Minted Endive & Potatoes Recipe
DAY 12
Peppered Hash Brown Potatoes With Scrambled Eggs
Spicy Black Bean Corn Soup
Cool Spicy Orange and Cucumber Salad
Mexican Chicken With Olives & Raisins Recipe
DAY 13
Sunrise Blueberry Pancakes Recipe
Pineapple And Chops With Chili Slaw
Chicken &Tofu Stir Fry
Roasted Pepper Rolls
DAY 14
Raspberry- Cranberry Spinach Salad
Cornish Game Hen & Roasted Root Vegetables
Berries Yogurt Pops Recipe
DAY 15
Southwestern Morning Bake
Italian Green Beans and cheese with Penne Salad
Pork Slice With Pear-Maple Sauce
DAY 16
Golden Brown Granola Recipe
Brussels Sprouts &Toasted Almonds
Lime-Peppered Fish With Cucumbers
DAY 17
Warmed fruity Peaches Recipe
Cabbage- Chicken Mix
Tropical Smoked Chops
Quick Oatmeal Cookies
DAY 18
Tortellini-Veg Salad
Quinoa With Smoked Tofu Salad
DAY 19
Lemony Pork Salad
Spicy Pepper Vinaigrette
Beef And Plantain Kabobs With Jerk Seasoning
DAY 20
Chicken & Veg Soup
Parmesan Fish & Nuts
Fruit and Cheese Kabobs
DAY 21
Spicy Irish Oatmeal
Fireplace Beef Stew
Poached Salmon With Orange Vinaigrette
DAY 22
Buckwheat Blueberry Pancakes
Sea Baked Fish
Herby Peppered Sirloin Steak
Rich Chips & Dip
DAY 23
Winter Fruity Crunch
Red-kidney Bean Soup
Poached Halibut with Peppers
DAY 24
Easy and Quick Omelet
Red Pepper Relish
Pappardelle Pasta & Roasted Tomatoes
Fajitas Chicken Fry
DAY 25
Oat With Nut Crunch Mix
Southwest Chicken Wraps
Crusted- Parmesan Fish Recipe
DAY 26
Chicken Breasts With Summer Squash Recipe
Seafood Kebab
Maple Sugary Corn Recipe
DAY 27
Spiced-Laced Chicken Recipe
Marinated Pork Fillet Steak Recipe
Watermelon Wedges With Honey & Lime
DAY 28
Pecan Oatmeal with Dried Cherry
Baked Chilies Chicken Recipe
Hot Tilapia With Lemon & Asparagus
Fiesta Rolls
INTRODUCTION
These days, it is dangerous to consume anything and everything that appeals to you. It is no longer just about being overweight anymore. A whole lot of health related issues like diabetes and hypertension are now on a frightening increase. It is reported that 1 in 3 Americans are hypertensive while one third are pre-hypertensive. 8.3% of people in the US have diabetes, 95% of these cases are type 2 diabetes affecting mostly children and teenagers while 79 million adults have pre-diabetes.
Enough of this gruesome statistics! The good news however is that by following the dash recipes, the risk of having high blood pressure will be lowered. An already elevated BP as well as an overweight body will also be significantly reduced.
Dash is an acronym that stands for Dietary Approaches to Stop Hypertension. It is a product of scientific research from the National Institutes of Health. It also has the support of the Heart, Lung and Blood Institute. It is an established method to gain sound health and lose weight. It is the one-stop diet plan to help in managing diabetes.
Dash recipes simply entail the consumption of lots of fruits, vegetables, low-fat dairy products, whole grains, poultry, fish and nuts. Sugary beverages, red meats and sweets are featured in limited quantities. With the dash eating plan, cholesterol and saturated fat
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