Read The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) for Free Online

Snack
    Strawberry shortcake light yogurt, nonfat, artificially sweetened
    Lunch
    Cheeseburger. Hint: If from a restaurant, pitch the bun and cut up the burger to have on a salad or order it without the bun. Use whatever condiments you choose.
    Broccoli (if at a sit-down restaurant)
    Side salad with dressing
    Orange Jell-O cup, sugar-free (if available at the restaurant, or when you get home or back to your workplace)
    Midafternoon Snack
    1 light string cheese stick
    20 walnuts
    Before-Dinner Snack (Optional)
    Cut-up raw veggies
    Light ranch dip
    Dinner
    Pan-seared salmon, coated with salt-free Cajun seasoning mix
    Sautéed peppers and onions. Hint: You could use a frozen mix, or cut up your own.
    Sauté in olive oil.
    Side salad with Italian or oil and vinegar dressing
    Strawberry Jell-O cup, sugar-free
    Day 9
    Breakfast
    Quick mini cheese omelet. Spray microwave-safe dish or cup with cooking spray.
    Mix ½ cup Egg Beaters with 1 ounce shredded cheese. Microwave on high for 1
    minute, stir, then heat for an additional 15 seconds.
    4–6 ounces diet cranberry juice
    Midmorning Snack
    1–2 light string cheese sticks
    8 baby carrots
    Lunch
    Turkey and Swiss roll-ups (2–3)
    Coleslaw
    Cherry tomatoes
    Raspberry Jell-O cup, sugar-free
    Midafternoon Snack
    Strawberry light yogurt, nonfat, artificially sweetened
    10 cashews
    Before-Dinner Snack (Optional)
    Pepper strips
    ¼ cup guacamole
    Dinner
    Mexican-Spiced Pork Chops*
    Green beans
    Roasted Brussels Sprouts with Balsamic Dressing.*
    Side salad, with Italian or oil and vinegar dressing
    Orange Jell-O cup, sugar-free
    Day 10
    Breakfast
    1–2 hard-boiled eggs
    Canadian bacon
    4–6 ounces tomato juice, low-sodium
    Midmorning Snack
    1 The Laughing Cow Light Cheese Wedge
    Grape tomatoes
    Lunch
    Sesame Chicken Salad.* Hint: If you are not at home for this meal, you should
    prepare it the night before.
    Pepper strips
    Strawberry Jell-O cup, sugar-free
    Midafternoon Snack
    4 ounces cottage cheese, reduced-fat or nonfat
    Celery sticks
    Before-Dinner Snack (Optional)
    Raw veggies
    Hummus
    Dinner
    No Crust Pizza*
    Hearty-sized salad. Hint: Add a variety of veggies such as cucumbers, carrots,
    tomatoes, red cabbage, pepper slices, mushrooms, etc. Top with Italian, oil and
    vinegar, or vinaigrette dressing.
    Black cherry Jell-O cup, artificially sweetened
    Day 11
    Breakfast
    Mini–Egg Beaters omelet. Spray microwave-safe dish or cup with cooking spray.
    Add ¼–½ cup Egg Beaters. Microwave on high for 1 minute. Stir, and cook an
    additional 15 seconds.
    4–6 ounces diet cranberry juice
    Midmorning Snack
    Peanut butter
    Carrot or celery sticks
    Lunch
    Swiss cheese and roast beef roll-up. Hint: Add lettuce and other vegetables while
    rolling up.
    Baby carrots
    Italian coleslaw
    Strawberry Jell-O cup, sugar-free
    Midafternoon Snack
    1–2 Mini Babybel Light cheese wheels
    Grape tomatoes
    Before-Dinner Snack (Optional)
    10 peanuts in the shell (20 individual peanuts)
    Dinner
    Asian Chicken Lettuce Wraps*
    Sautéed snow peas and broccoli slaw. Heat 1 teaspoon of canola or peanut oil in a
    medium skillet over medium-high heat. Add 1 package frozen (or 8 ounces fresh)
    snow peas and 1 cup broccoli slaw (also called confetti slaw). Sauté until softened,
    per your preference.
    Orange Jell-O cup, artificially sweetened
    Day 12
    Breakfast
    Scrambled eggs
    1 ounce lean roast beef
    4–6 ounces tomato juice, low-sodium
    Midmorning Snack
    4 ounces strawberry light yogurt, nonfat, artificially sweetened
    10 cashews
    Lunch
    2–3 ham and Swiss roll-ups
    Italian coleslaw. Hint: If you are feeling adventurous, place the coleslaw inside the wraps.
    Sliced cucumbers
    Lime Jell-O cup, artificially sweetened
    Midafternoon Snack
    1–2 light string cheese sticks
    Celery sticks
    Before-Dinner Snack (Optional)
    Pepper strips
    ¼ cup guacamole
    Dinner
    Grilled Steak Salad*
    Grilled fresh asparagus
    Cherry Jell-O cup, artificially sweetened
    Day 13
    Breakfast
    Quick mini-omelet. Spray microwave-safe cup or dish