Lifestyle Recipes & Relaxation

DASH Breakfast Plan – Week 2

Sunday:
Veggie Omelet & Whole-Grain Toast
• 2 eggs or egg whites
• Diced spinach, tomatoes, bell peppers
• 1 slice whole-grain toast
• Sprinkle with black pepper, herbs
• Time: 10 minutes

Monday:
Berry Chia Pudding (prep night before)
• 3 tbsp chia seeds
• ¾ cup unsweetened almond milk
• ½ cup berries
• 1 tsp vanilla extract (optional)
• Mix & refrigerate overnight
• Time: 2 min prep, grab-and-go in the morning

Tuesday:
Peanut Butter Apple Wrap
• 1 whole-grain tortilla
• 1 tbsp natural peanut butter
• ½ apple, thinly sliced
• Sprinkle of cinnamon
• Time: 5 minutes

Wednesday:
Oatmeal Bowl with Ground Flaxseed & Blueberries
• ½ cup rolled oats
• 1 cup almond milk or water
• 1 tbsp ground flaxseed
• ½ cup blueberries
• Time: 5-10 minutes

Thursday:
Cottage Cheese Bowl with Sliced Pear & Almonds
• ½ cup low-fat cottage cheese
• ½ pear, sliced
• 1 tbsp slivered almonds
• Dash of cinnamon
• Time: 5 minutes

Friday:
Avocado Banana Smoothie
• ½ banana
• ¼ avocado
• 1 cup almond milk
• 1 handful spinach
• 1 tbsp chia seeds
• Ice (optional)
• Time: 5 minutes

Saturday:
Greek Yogurt Toast with Berries & Honey
• 1 slice whole-grain toast
• 2 tbsp plain Greek yogurt
• ¼ cup fresh berries
• Drizzle of honey or sprinkle of cinnamon
• Time: 5-7 minutes

Here’s your Week 2 DASH Breakfast Grocery List, organized by category for easy shopping:
Produce:
• 2 bananas
• 1 avocado
• 1 apple
• 1 pear
• ½ pint blueberries (fresh or frozen)
• ½ pint mixed berries (strawberries, raspberries, etc.)
• 1 small bag spinach
• 1 small tomato
• 1 small bell pepper
Grains & Bread:
• Whole-grain bread or toast (1 loaf or pack)
• Whole-grain tortillas (1 small pack)
• Rolled oats (at least 1 cup)
Dairy & Alternatives:
• 6 eggs or a carton of egg whites
• Plain Greek yogurt (low-fat or non-fat, ~1 cup)
• Low-fat cottage cheese (½–1 cup)
• Unsweetened almond milk (or oat/soy milk if preferred, ~1 quart)
Pantry Staples:
• Natural peanut butter (no added sugar or salt)
• Chia seeds (at least ½ cup)
• Ground flaxseed
• Slivered or chopped almonds
• Cinnamon
• Vanilla extract (optional)
• Honey (optional)
Extras for Taste (Optional but Nice):
• Dried herbs (for omelet: oregano, basil, thyme)
• Black pepper




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Dinner Plan & Grocery List

Sunday (3/30): Lemon Garlic Herb Chicken with Sautéed Spinach

  • Side: Quinoa or roasted sweet potatoes
  • Prep time: 10 min | Cook time: 20 min

Monday (4/1): Mediterranean Chickpea & Veggie Stir-Fry

  • Ingredients: Chickpeas, bell peppers, zucchini, cherry tomatoes, garlic, onion, olive oil, cumin, black pepper, feta (optional)
  • Side: Brown rice or whole wheat pita
  • Prep time: 10 min | Cook time: 15 min

Tuesday (4/2): Garlic Lemon Herb Salmon with Roasted Vegetables

  • Side: Quinoa or farro
  • Prep time: 10 min | Cook time: 20 min

Wednesday (4/3): Grilled Chicken & Avocado Salad with Lemon Vinaigrette

  • Ingredients: Grilled chicken, mixed greens, avocado, cherry tomatoes, cucumber, red onion, feta (optional)
  • Dressing: Olive oil, lemon juice, Dijon mustard, black pepper
  • Prep time: 10 min | Cook time: 10 min

Thursday (4/4): Turkey & Spinach Stuffed Peppers

  • Ingredients: Ground turkey, spinach, bell peppers, onion, garlic, diced tomatoes, quinoa, black pepper, oregano
  • Prep time: 15 min | Cook time: 30 min

Friday (4/5): Shrimp & Veggie Stir-Fry with Brown Rice

  • Ingredients: Shrimp, broccoli, bell peppers, carrots, garlic, ginger, low-sodium soy sauce, olive oil
  • Side: Brown rice
  • Prep time: 10 min | Cook time: 15 min

Saturday (4/6): Balsamic Chicken with Roasted Brussels Sprouts & Sweet Potatoes

  • Ingredients: Chicken breast, balsamic vinegar, olive oil, Brussels sprouts, sweet potatoes, garlic, black pepper
  • Prep time: 10 min | Cook time: 30 min

Grocery List

Proteins:

  • 4 boneless, skinless chicken breasts
  • 1 lb ground turkey
  • 2 salmon fillets
  • 1 lb shrimp

Vegetables & Fruits:

  • 2 lemons
  • 3 bell peppers (red, yellow, or green)
  • 1 zucchini
  • 1 cucumber
  • 1 red onion
  • 1 yellow onion
  • 1 head garlic
  • 2 cups cherry tomatoes
  • 1 large avocado
  • 2 cups fresh spinach
  • 1 bunch mixed greens
  • 1 head broccoli
  • 2 medium carrots
  • 3 sweet potatoes
  • 2 large Brussels sprouts stalks
  • 4 large whole bell peppers (for stuffing)

Grains & Legumes:

  • 1 can chickpeas
  • 1 cup quinoa
  • 1 cup brown rice
  • 1 whole wheat pita (optional)
  • 1 cup farro (optional)

Pantry Staples:

  • Olive oil
  • Balsamic vinegar
  • Low-sodium soy sauce
  • Dijon mustard
  • Black pepper
  • Paprika
  • Cumin
  • Oregano
  • Thyme
  • Garlic powder
  • Ginger (fresh or powdered)
  • Crushed red pepper (optional)

Optional Add-ons:

  • Feta cheese
  • Diced tomatoes (1 can, no salt added)

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This is how I keep my body fit while balancing the rest of my busy life.
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