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Meals to Dash Away Your Waistline (2000-2200)

Meals to Dash Away Your Waistline (2000-2200)

DASH stands for Dietary Approaches to Stop Hypertension, but it definitely doesn’t mean flavorless! This heart healthy diet promotes eating a large quantity of fresh fruit and vegetables, whole grains, low-fat and nonfat dairy, healthy fats, and lean proteins while limiting foods high in sugar, sodium, and saturated fat. This meal plan has been specifically designed for you and with all of the tasty combinations you can mix and match, there’s no way your tummy will be grumbling!

The meals below are as pleasing to the palate as they are nutritious to the body, and the quick and simple snacks make it easier for you to DASH out the door and get on with the rest of your day (all for 2000-2200 calories)! Just remember nutrition is only part of the equation!


Toast with the Most


  • ½ avocado
  • 3 slices tomato
  • 2 scrambled eggs
  • 100% whole wheat toast
  • 1 teaspoon EVOO

Nutrition facts: Cal: 231 Fat: 16g Protein: 5g Carbohydrates: 20g Sodium: 256mg Potassium: 487mg


Nature’s “Snicker Bar”

  • 3 Medjool dates, pitted, halved
  • 1 tablespoon unsalted peanut butter

Nutrition facts: Cal: 295 Fat: 8g Protein: 5g Carbohydrates: 58g Sodium: 4mg Potassium: 590mg

WHAT IS IT GOOD FOR? ABSOLUTLEY, SOMETHING!: When it comes to optimal health, it’s a good idea to go out and get yourself a date! No not the kind that will take you out for dinner and then stick you with the bill, we mean the type that’s loaded with heart, brain, and digestive perks! When we think of this naturally sweet fruit, many of us don’t consider all the amazing health benefits dates contain. Did you know dates are loaded with more fiber than prunes? Yup, tell that one to the doc! You can feel good when snacking on this nutritional powerhouse; your taste buds and digestive system will thank you kindly!


Veggie Queso-dilla


  • 1 whole wheat or brown rice tortilla, warmed
  • ¼ cup shredded low-fat mozzarella, Gouda, or jack cheese, melted
  • ½ cup low-sodium pinto beans, drained and rinsed
  • ¼ cup sliced mushrooms
  • ¼ cup sliced red bell peppers
  • ¼ cup diced broccoli florets
  • 2 tbsp. fresh Pico de Gallo
  • add a few slices of jalapeno (optional if you want to kick up the heat!)

Nutrition facts: Cal: 426 Fat: 14g Protein: 21g Carbohydrates: 53g Sodium: 799mg Potassium: 272mg


Almond Tropical Paradise


  • ½ cup diced cantaloupe
  • ½ cup chopped pineapple
  • ¼ cup unsalted raw almonds
  • 1 tablespoon unsweetened shredded coconut

Nutrition facts: Cal: 283 Fat: 15g Protein: 6g Carbohydrates: 24g Sodium: 16mg Potassium: 473mg

FEELING OVERWHELMED WITH COOKING: Just knowing you have a few go-to-meals that can be prepared in 15-30 minutes is half the battle! Check out these food prep tricks for busy families.


Savory Blackened Salmon and Beets


  • 1 tablespoon EVOO
  • ¼ cup yellow onion, diced
  • 1-2 cloves minced garlic
  • 2 cups baby spinach
  • 6 oz. grilled, blackened salmon
  • 1 cup chopped roasted beets
  • ⅔ cup cooked brown rice or quinoa


  1. Heat EVOO in a skillet over medium heat and cook onion for 3-4 minutes.
  2. Add garlic and cook another 1-2 minutes.
  3. Remove from heat and stir in spinach.
  4. Serve sautéed garlic, onions, and spinach with salmon, beets, and brown rice or quinoa.
  5. Brush salmon lightly with EVOO.

SIDE NOTE: to make blackened salmon mix paprika, cayenne pepper, salt, white pepper, black pepper, basil, oregano, and thyme.

Nutrition facts: Cal: 658 Fat: 27g Protein: 53g Carbohydrates: 53g Sodium: 339mg Potassium: 1750mg

LATE NIGHT MUNCHIES: Beware of the snack attack that often strikes at night! Stay off the couch, go for a walk and learn how to beat the stress eating cycle.


Veggie cheese stacks


Nutrition fact: Cal: 195 Fat: 12g Protein: 9g Carbohydrate: 14g Sodium: 290mg Potassium 167mg

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