Day 1 menu

Breakfast

• 1 cup of oatmeal without salt.
• 1/4 cup raisins.
• 1 medium banana.
• 1 cup fat-free milk.
• Coffee, tea or water.

Lunch

• Hummus plate with:
  • 1/2 cup hummus.
  • 1/2 medium red pepper.
  • 1/2 medium cucumber.
  • 10 baby carrots.
  • 3 falafel patties (about 2 inches in diameter).
  • 1 whole-grain pita pocket.
• Water

Dinner

• Roasted salmon with:
  • 4 ounces of salmon.
  • Maple balsamic glaze.
• 1 cup whole-grain and wild rice blend.
• 3/4 cup green beans with red bell peppers.
• 1/2 cup canned pear slices in juice.
• Tea, hot or cold and not sweetened.

Snack (anytime)

• 1 cup low-fat yogurt.
• 1 medium peach.

Day 1 DASH servings
Grains and grain products:	6
Vegetables:	4
Fruits:	4
Dairy foods, low-fat or fat-free:	2
Lean meat, fish, poultry and eggs:	4
Fats and oils:	1
Nuts, seeds and beans:	2
Sweets:	1/2

Day 1 nutritional analysis
Calories:	1,940	Total fat:	57 g
Sodium:	2,017 mg	Saturated fat:	10 g
Potassium:	4,469 mg	Monounsaturated fat:	27 g
Magnesium:	470 mg	Polyunsaturated fat:	13 g
Calcium:	1,000 mg	Total carbohydrate:	278 g
Protein:	86 g	Dietary fiber:	31 g
Cholesterol:	80 mg	Added sugars:	10 g