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Imagine your life with more energy, a body you're proud to look at in the mirror, and no more scolding from your doctor, or worries about your health...

Some of the Benefits (*) You Could Experience!

  • Quick & Easy Liver and Colon Detox 
  • Curb Your Sugar Cravings Without Guilt 
  • Boost Your Energy Levels 
  • Reach Your Ideal Weight 
  • Fight Inflammation 
  • Boost Your Heart Health 
  • Easy Blood Sugar Management 
  • Plan Your Daily Meals on "Autopilot" 

You’ll get instant access to new recipes and meal planning ideas to lose weight naturally and boost your energy levels.

free meal plan

What is the DASH Diet?

DASH stands for: “Dietary Approaches to Stop Hypertension”. In other words, it’s a way to change your eating habits in order to bring your blood pressure into a healthy range.

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How Does the DASH Diet Work?  

The DASH diet will help you change your eating habits with little effort and no guesswork.

  • Eat natural, unprocessed foods like fruits, vegetables, whole grains, and nuts. 
  • Make olive oil your primary source of dietary fat 
  • Reduce the consumption of red meat (Monthly) 
  • Eat little to moderate amounts of fish and white meat (Weekly) 
  • Drink a moderate amount of wine (up to one to two glasses per day for men and up to one glass per day for women)

Just one day of your new lifestyle and you'll wonder how you ever managed without it!

Benefits of the DASH Diet 

The DASH diet is based on two scientific studies coordinated by the U.S. National Heart, Lung, and Blood Institute that revealed the importance of lowering your daily sodium intake. (1)  

Did you know that the average American diet includes up to 7,000-10,000 mg of sodium a day? And most of this sodium comes from processed foods and meals eaten on the go.  

Believe it or not, but the salt shaker only supplies about 10% of the salt in your diet.  

(*) Please note that your results may vary, and you may not get the same results when using this program due to differences in your individual history, genetics, and personal motivation. Consult your physician before beginning any nutrition program.

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“I feel so much better and I have tons of energy. I lost 40 pounds and my cholesterol is now at normal levels.” - Lyn Morris, Bakersfield California (*)

* Disclaimer: Results may vary from one person to another.

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What Foods Can I Eat?

This is a sample foods list:

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Fresh Fruit

Have 3 or 4 pieces of fruit every day. They are very high in antioxidants and phytochemicals, substances that protect our health. 

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Have a salad with your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. 

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Healthy Carbs

Have a piece of whole wheat or whole grain bread with your main meals (except with pasta). 

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Healthy Proteins

Eat lean cuts of white meat, legumes or fish at every meal. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health. 

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Healthy Fats 

Use olive oil in your meals both to cook and as a condiment in your salads. 

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Herbs and Condiments

Use fresh herbs and condiments to reduce salt and sodium consumption. This is one of the best ways to lower blood pressure naturally.

“What I discovered is that now I crave healthy foods, and rarely eat at junk food restaurants, and vending machines are history!!!” 

- Tamara Chronister, Snowmass Village Colorado (*)

* Disclaimer: Results may vary from one person to another.

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Sample DASH Diet Recipes

breakfast tablet


Greek yogurt topped with berries and walnuts

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Chicken breast with swiss chard topped with taziki sauce and hummus

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Whole grain crackers, cream cheese and fresh tomatoes

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Detox Drinks

Green Tea with lemon, cinnamon and raw honey!

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Low carb pizza topped with fresh veggies and low fat cheese.

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Fresh fruit parfait with dark chocolate

“My husband usually cooks our meals because I don’t get home from work until 6:30 p.m. He loves your recipes and is turning into a wonderful cook.”  

- Nancy Maddigan, Santa Rosa California (*)

* Disclaimer: Results may vary from one person to another.

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What You'll Get

The FREE diet contains a very easy to follow meal plan with quick & easy recipes and great tasting foods.

Free Sample Meal Plan

The FREE DASH meal plan is an easy to follow meal plan that will help you plan your daily meals (Breakfasts, lunches, snacks, and dinners).  

We’ll give you a sample list of meals to eat every day with flexible instructions on what foods to eat, portion sizes, calories count, and nutritional facts.  

This is not a strict meal plan. It contains a vast selection of delicious foods you can combine to create a new meal or recipe every day. You will never be bored or feel deprived!


Free Recipes

Inside each day of the FREE meal plan, you’ll find a wide selection of DASH recipes and meals. 

The recipes are extremely easy to make (15 min. or less) and contain few ingredients.  

You can make the recipes with LOW-COST foods you can easily find at your local store. 

The recipes are an ideal solution for busy people who need to plan in advance, have not the time to cook or eat out often.

Foods List

You’ll get a sample list of foods to eat with detailed health benefits, nutritional facts and exchange lists for the meal plan.  

Portion control, along with a reduction of fats in the diet, elimination of processed and unhealthy foods, and the intake of quality, natural foods are key ingredients in a healthy lifestyle and the cornerstone of the DASH diet.

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Discover the best foods to add to your pantry: Fruits, Veggies, Beans, or fresh herbs and spices to add flavors to your meals and enable you to avoid excess salt.

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