What types of menus are compatible with the Dash diet?

The Dash diet or Dietary Approaches to Stop Hypertension is attracting more and more people today. Validated by nutritionists, this diet allows you to achieve your slimming goals while improving your health. But what is this diet? What kind of menu should we expect? Below are the answers.

What is the Dash diet?

The French meaning of the Dash Diet is “ dietary approach to reduce hypertension “. Developed by American researchers since the 90s, this diet has the primary objective of reducing high blood pressure. Little by little, it also promises convincing results in terms of weight loss.

The Dash diet is essentially inspired by the mediterranean and vegetarian diet. To this end, he favors vegetable products and those with a high content of fibre, trace elements and antioxidants. We distinguish, among others:

  • Fresh and seasonal products
  • Legumes
  • Whole grains
  • White meats and lean meats
  • Low-fat or fat-free dairy products
  • oilseeds
  • The different spices
  • Vegetable oils (rapeseed or olive) or margarines

On the other hand, the least recommended products are processed and refined products, salt, sugar and red meats. This is also the case for alcoholic beverages, sodas and tobacco.

Typical menu no. 1: menu on the go

As its name suggests, this first menu offers a quick meal to make and that can easily be taken to the office. Here is an on-the-go menu suggestion compatible with Dash diet :

  • Grilled zucchini salad
  • Salmon sandwich
  • Fruit salad
  • Dark chocolate (1 square)
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For the preparation of the sandwich, provide 1 whole bagel, fresh salmon, radishes and a handful of arugula. It is also necessary to provide a sauce made up of cottage cheese, chives, shallots and lemon juice, without forgetting the salt and pepper.

Typical menu no. 2: improved menu

The enhanced menu or sophisticated menu offers festive dishes. It is, in a way, a meal that is healthy, balanced and that delights the taste buds. The goal is to losing weight while removing feelings of frustration. Here are some dish recommendations:

  • Lamb’s lettuce in salad and nuts
  • Shelled prawns with bean sprouts
  • Red fruits

To prepare the prawns, brown them in a pan with 1 tbsp. of olive oil, minced onion and a handful of bean sprouts. Add ginger and nuts to it.

Typical menu no. 3: vegetarian menu

This menu allows not only to lose weight, but also to reduce meat consumption. Here is a suggested menu:

  • Lentil salad
  • Omelettes with curry and grilled vegetables
  • mango smoothie

For the smoothie, mix ¼ mango, 1 coconut or soy yoghurt, 1 tsp. of honey and a pinch of cardamom.


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