Good Diet Plan for Toning Up
7 Day Dash Diet for Women
Before you jump to any conclusion regarding the Dash diet for women, you first need to understand the daily dietary requirements of an average woman.
Women, unlike men, need to indulge themselves in random activities and tasks on a daily basis.
Besides, they have to cope up with several health complications that are not usual with their male counterparts.
Hence, their daily nutritional requirements can be deemed as ' different' than those of men.
What is the Dash diet for women?
There is no Rocket science about this diet plan. Being a woman, you just have to bring all the fresh veggies & fruits, whole grains, low-fat dairy, meat, fish, poultry, and healthy fats into your dietary routine.
Additionally, you need to cut down all the sugary and refined food options that carry tons of empty calories (calories without any nutrition).
This printable diet for women is deemed as the best diet plan by the US health and nutrition department for some good reasons.
Firstly, you don't need to make any significant change in your diet plan and only need to replace the healthy food options with the unhealthy ones.
Also, the aim is to cut down the sugar and sodium intake that has proved to be the sole cause of random heart-related health issues.
So, by every means, this dash diet for women can serve your daily nutritional requirements while further facilitating the weight loss process.
Even though the diet plan is quite easy to understand and implement, do read the following guidelines and instructions beforehand.
General guidelines for Dash diet for women
- Opt for food items that are low in sodium, sugar, and trans fats
- Ensure choosing the food options high in proteins, fibers, and healthy carbs
- Limit the intake of processed and packaged foods that are loaded with unwanted calories
- Manage through the portions and serving size of your meals according to your daily calorie requirements
- Make the water your go-to beverage as it will avoid dehydration and formation of kidney stones
- Indulge yourself in a healthy exercising routine to reap the best benefits out of this diet plan
- Consult your doctor or physician before getting onboard with the dash diet for women
Weekly sample planner for DASH diet for women
Day 1.
Dash diet for women – Honey oatmeal
Breakfast- 1 serving of honey oatmeal with non-fat milk
Snack- 1 serving of almond butter with 1 tbsp. of peanut butter
Lunch- 2 servings of smoked salmon with baked whole wheat pita bread
Snack- 1 cup of non-fat Greek yogurt with strawberries
Dinner- 1 serving of roasted shrimps with mixed greens
Day 2.
Dash diet for women – Peanut butter
Breakfast- 1 serving of classic omelet with 1 cup of non-fat milk
Snack- 1 serving of peanut butter with 1 banana
Lunch- 2 servings of grilled lemon chicken with 1 cup of smoked cauliflower
Snack- 1 cup of non-fat Greek yogurt with raspberries
Dinner- 1 serving of Tex Mex tuna salad with ½ cup of brown rice
Day 3.
Dash diet for women – Smoked salmon
Breakfast- 1 serving of scrambled eggs cooked in olive oil with 1 apple
Snack- 2 servings of baby carrots with hummus
Lunch- 1 serving of smoked salmon with a mixed green salad
Snack- Pretzels (1 oz) with ½ cup of cottage cheese
Dinner- 1 serving of steak and veggie stir-fry with 1 cup of brown rice.
Day 4.
Dash diet for women – Roasted kale
Breakfast- 1 serving of spinach and tomato eggs with 1 whole-wheat toast
Snack- 1 cup strawberries with non-fat greek yogurt
Lunch- 1 serving of baked COD with roasted kale
Snack- 1 serving of banana with almond butter
Dinner- 2 servings of garlic chicken wrap with ½ cup of mixed green salad.
Day 5.
Dash diet for women – Whole wheat pasta
Breakfast- 1 serving of hard-boiled eggs with 1 orange
Snack- ½ cup of raspberries
Lunch- 1 serving of whole wheat pasta with grilled ground turkey breast with olive oil dressing
Snack- 1 banana with 1 tbsp. peanut butter
Dinner- 1 serving of veggie stir-fry with avocado tuna salad.
Day 6.
Dash diet for women – Brown rice
Breakfast- 1 serving of tomato and spinach scrambled eggs with 1 whole-wheat toast and 1 apple
Snack- 3 cups of air-popped popcorn with strawberry flavored water
Lunch-2 servings of smoked salmon with mashed chickpea and roasted veggies
Snack- ½ cup of mini pretzels with 2 tbsp of hummus
Dinner- 1 serving of brown rice with roasted beef topped with sliced tomatoes.
Day 7.
Dash diet for women – Baked COD
Breakfast- 4 hard-boiled eggs with a green smoothie
Snack- 1 serving of peanut butter with banana
Lunch- 1 serving of baked COD with roasted asparagus and kale
Snack- 1 serving of apple with almond butter
Dinner- 2 servings of lemon garlic chicken with 1 cup of cooked brown rice
Bottom-line for Dash diet for women
Women need to care about their health and nutrition in order to continue with their random tasks and activities without any break downs. With this Dash diet for women, they can take care of the same aspect while losing some extra weight in the process.
Printable (PDF) Dash diet for women
Dash Diet Smoothie
Raw Food Diet for Women
Source: https://www.dietsmealplan.com/dash-diet/dash-diet-for-women/