The DASH Diet Mediterranean Solution: The Best Eating Plan to Control Your Weight and Improve Your Health for Life (A DASH Diet Book)

by Marla Heller

What does a typical day on the jump-start plan look like? Breakfast • Something protein-rich: 1 or 2 eggs, and/or 1 to 2 ounces sliced lean meat, or ½ cup beans or lentils • Something bulky/filling and rich in vitamin C: Preferably vegetables (or vegetable juice) • A little milk in your coffee or tea, if desired (sugar is not recommended during the jump-start) Midmorning snack • Nuts, 4 to 6 fluid ounces yogurt, or 1 ounce cheese, and raw veggies Lunch • Roll-ups: a lettuce wrap, 1 slice (1 ounce) reduced-fat cheese, 2 to 3 ounces lean meat/fish/poultry or beans • Extra veggies: salads and other raw veggies • Water with fruit slices (although don’t eat the fruit in the jump-start program) • Light yogurt Afternoon or before-dinner snack • Same as morning snacks, plus additional options, such as raw veggies dipped in ¼ cup guacamole, salsa, or hummus Dinner • Salad with mixed greens and raw veggies, optional nuts/seeds • 3 to 5 ounces cooked lean meat, fish, or poultry, or main-dish beans • 1 or more cups cooked nonstarchy veggies • Water with fruit slices (don’t eat the fruit during the jump-start)