A Dash Day of Meals to Stop Hypertension (1600 – 1800kcal)

A Dash Day of Meals to Stop Hypertension (1600 – 1800kcal)

DASH means Dietary Approaches to Stop Hypertension, but it doesn’t have to also stand for bland! This healthy-healthy approach to eating emphasizes fresh fruit and vegetables, whole grains, low-fat and nonfat dairy, healthy fats, and lean proteins. In addition, it focuses on limiting foods high in sugar, sodium, and saturated fat.

The DASH style of eating was originally designed for those with hypertension, but its careful attention to whole, nutritious foods makes it perfect for anybody who simply wants to improve their health. Here is a whole day’s worth of delicious meals for just 1600-1800 calories!

BREAKFAST

Monkeying Around Oats

Ingredients:

  • ½ cup cooked steel-cut or old-fashioned rolled oatmeal
  • 1 medium sliced banana
  • 1 tablespoon unsalted almond or peanut butter
  • Drizzle of pure maple syrup or honey (tsp.)
  • Dash of cinnamon

KEEP TRIM TIP: Don’t roll over and hit that snooze button again! Fitting in your sweat sesh early in the morning can stimulate feel good endorphins in the body such as serotonin that boost your mood and can increase work performance for the entire rest of the day! Getting your blood flowing in the AM can also boost your metabolism and slash stress levels. Plus, you won’t have anything to dread when you come home from a long day at the office. Squeeze in a sunrise workout any way you can: walk the dog, do some living room yoga, or ride your bike to work and watch your energy levels skyrocket! Find fitness you enjoy and you’ll be sure to work-out more often.

Nutrition facts: Cal: 370 Fat: 12g Protein: 10g Carbohydrates: 61g Sodium: 3mg Potassium: 556mg

SNACK

  • 1 hardboiled egg
  • 1 cup cherry tomatoes
  • ½ cup grapes

Nutrition facts: Cal: 133 Fat: 5g Protein: 8g Carbohydrates: 14g Sodium: 83mg Potassium: 144mg

LUNCH

Sunflower Tuna Salad

Ingredients:

  • 2 cups baby spinach or chopped romaine
  • 1 cup arugula
  • ½ cup sliced celery
  • 1/8 red onion, diced
  • 5 oz. can no-salt-added tuna in water, drained
  • 1 tablespoon sunflower seeds
  • ½ cup cherry tomatoes
  • 1 tablespoon EVOO
  • 1 teaspoon balsamic or red wine vinegar
  • 2 teaspoons fresh lemon juice

Directions:

  1. Place spinach and romaine in a big bowl.
  2. Add the rest of the ingredients and toss with EVOO, vinegar, and lemon juice.

Nutrition facts: Cal: 415 Fat: 23g Protein: 39g Carbohydrates: 15g Sodium: 648mg Potassium: 986mg

SIDE NOTE: When consuming tuna, stick to no more than 6 ounces of tuna a week

SNACK

  • 1 small sweet potato
  • 1 tablespoon of healthy butter substitute, like Earth’s Balance
  • Dash of cinnamon

Nutrition facts: Cal: 134 Fat: 9g Protein: 1g Carbohydrates: 12g Sodium: 97mg Potassium: 285mg

DINNER

Cheesy Turkey Filled Peppers

Ingredients:

  • 1 tablespoon olive oil
  • 1 lb. lean ground turkey
  • ½ cup diced yellow onion
  • 2 medium diced tomatoes
  • 1/8 teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon cumin
  • ½ teaspoon paprika or chili powder
  • ½ cup uncooked brown rice
  • ½ cup water
  • ¾ cup shredded low-fat cheddar or jack cheese
  • 6 large red bell peppers, tops cut off and hollowed out

Directions:

  1. Preheat oven to 350 F. Heat oil in a medium saucepan over medium heat and cook turkey and onions until meat is browned. Remove from heat and drain fat.
  2. Add tomatoes, salt, pepper, cumin, paprika or chili powder, rice, and water. Bring to a boil, then reduce heat, cover, and simmer until rice is cooked (about 20 minutes).
  3. Stir in cheese, then stuff the mixture into the peppers and place in glass baking dish. Bake for 30 minutes. Remove from oven, let cool, then serve.

Nutrition facts: Cal: 459 Fat: 21g Protein: 41g Carbohydrates: 31g Sodium: 441mg Potassium: 1041mg

DESSERT

  • Apple slices
  • 1 tbsp. unsalted nut butter
  • 3 fresh raspberries

Nutrition facts: Cal: 198 Fat: 9g Protein: 4g Carbohydrates: 26g Sodium: 3mg Potassium: 329mg

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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