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

Day 1 Breakfast • 1 or 2 eggs, scrambled • 1 ounce sliced cooked lean meat, poultry, or fish • 4 to 6 fluid ounces vegetable juice • Coffee or tea with a little milk, if needed; or water Midmorning snack • 1 ounce light cheese • 8 baby carrots • Coffee, tea, or water Lunch • 4 ounces tuna on a mixed salad with Vinaigrette* • Sliced cucumbers • Tomato • Water with sliced lemon Afternoon or before-dinner snack • 4 ounces light yogurt (Greek or regular) • Dinner • Pollo alla Griglio* • 1 cup broccoli • Water with lemon slices Day 2 Breakfast • 1 or 2 hard-boiled eggs • 8 fresh cherry tomatoes, or 4 to 6 fluid ounces vegetable juice Midmorning snack • Cucumber slices • 1 ounce light cheese Lunch • 1 or 2 roll-ups: 1 slice light cheese, 2 ounces sliced turkey breast, and 1 slice tomato rolled up in 1 lettuce leaf • ½ cup Italian Coleslaw* • Additional raw veggies, if desired • Water with orange slices Afternoon or before-dinner snack • Small handful of nuts • Baby carrots Dinner • 3 ounces roast beef • Sautéed carrots and onions: In a large skillet, heat 2 tablespoons olive oil over medium heat. Add 1 sliced medium onion and sauté for about 5 minutes or until translucent. Add 2 cups sliced carrots and sauté until desired softness, reducing the heat under the pan as needed to avoid burning. Add 1 thin pat of butter at the end. Serve on top of roast beef for additional flavor. • Mixed salad with Italian Dressing* • Water with sliced lemon Day 3 Breakfast • 2 to 3 ounces lox (smok...