Every year, U.S. News & World Report brings together a team of doctors, nutritionists, specialists in diabetes, cardiovascular disease, and weight loss. Each of these doctors analyzes in detail the specific diet regimens and choose the best one for human health.

This year was analyzed the38 diets and for the seventh time in a row, was voted the best DASH (Dietary Approaches to reduce high blood pressure, or “Dietary Approaches to Stop Hypertension”).

DASH diet, as its name implies, is recommended for hypertension and the risk of other cardiovascular diseases, and has left behind the popular Dukan, Atkins, paleo diet and similar regimes, who were at the very bottom of the scale.

DASH is based on intake of fruits, vegetables, whole grains and lean meat, and the most important characteristics of this diet are reduced salt intake, processed, refined sugar, fat and red meat.

For all these experts has assessed it as a diet that is ideal for people who want to lose weight without the so-called yo-yo effect.

DASH has a few basic guidelines:

– Daily salt intake should be limit  to 2,300 mg (two teaspoons)
– Eat more vegetables and fruits
–  Entering whole grains instead of the ordinary.
– Choose lean sources of protein such as fish, poultry, and legumes
–  Avoid industrial products.

We provide you a meal plan for a week with a daily intake of 2,000 kcal

Monday

Breakfast: 100 g of oatmeal with one cup (240 ml) of milk, half a cup of blueberries and a cup of fresh orange juice

Snack: one medium-sized apple and one cup (285g) of Greek yogurt

Lunch: 1 cup (285 ml) vegetable soup, a sandwich of 80 g of tuna canned, 100 g of lettuce, 1 teaspoons light mayonnaise and two slices of whole grain bread

Snack: 1 banana

Dinner: 100 g of cooked chicken breast, 100 g of cooked broccoli and 100 grams of carrots, cooked or raw, as well as 200 grams of cooked brown rice .

Tuesday

Breakfast: 2 slices of whole grain bread with a large spoon of jam or marmalade, 1 apple, a cup of fresh orange juice

Snack: 1 banana

Lunch: 100 g boiled or grilled chicken breast, 150 g lettuce, 200 g of cooked brown rice, 50 grams of hard cheese

Snack: ½ cup chopped peach, one cup (285 g) of Greek yogurt

Dinner: 100 g of cooked salmon, 300 g cooked potatoes and 225 g cooked vegetables if desired

Wednesday
Breakfast: 100 g of oatmeal with 1 cup (240 ml) of milk, half a cup (75 g) of berries, if desired (blueberries, raspberries, blackberries, currants) and a cup of fresh orange juice

Snack: 1 orange

Lunch: 2 slices whole grain bread, 100 g turkey (cooked or grilled), 50 g of hard cheese, 100 g of lettuce and 50 g cherry tomatoes

Snack: Four crackers, whole grain, 50 g of fresh cheese, 100 g pineapple

Dinner: 200 g fillet of cod or hake, 200 g of potatoes, 75 g of cooked peas and 75 g of cooked broccoli

Thursday

Breakfast: 100 g of oatmeal with 1 cup (240 ml) of milk, half a cup (75 g) of berries, if desired, and a cup of fresh orange juice

Snack: 1 banana

Lunch: Salad made of 150 g grilled tuna, 1 boiled egg, 2 cups of lettuce, 50 g cherry tomatoes and 2 tablespoons of dressing, if desired, 2 slices whole grain bread

Snack: 1 pear and 1 cup (285 g) of Greek yogurt

Dinner: 100 g grilled chicken, 150 g of cooked mixed vegetables, 200 g of cooked brown rice

Friday

Breakfast: 2 boiled eggs, 50 g cherry tomatoes, 2 slices of whole-grain cereal, 1 cup fresh orange juice

Snack: 1 apple

Lunch: 100 g lettuce, 100 g cherry tomatoes, 1 tablespoon dressing to taste, 50 g of hard cheese, four crackers, whole grain

Snack: 1 cup of fruit salad

Dinner: 1 cup of spaghetti with tomato sauce and 100 g of turkey, 100 g of cooked peas

Saturday

Breakfast: 2 slices of whole grain bread, 2 teaspoons of peanut butter, 1 banana, 2 tablespoons mixed seeds to chew, 1 cup fresh orange juice

Snack: 1 apple

Lunch: 100g grilled chicken, 1 handful of grilled vegetables to taste, 1 cup couscous

Snack: 50 grams of berries and 1 cup (285 g) of Greek yogurt

Dinner: 100 g fish fillets, if desired, Sataraš (Sataraš is a light stew made of bell peppers, tomatoes, onions and condiments) 150 g, 200 g brown rice

Sunday

Breakfast: 100 g of oatmeal with 1 cup (240 ml) of milk, half a cup (75 g) of berries, if desired, and a cup of fresh orange juice

Snack: 1 pear

Lunch: Chicken salad made of 100g cooked or grilled chicken breast, lettuce salad 150 g, 75 g cherry tomatoes, 1 tbsp. of mixed seeds and 1 tbsp. dressing to taste, 4 whole grain crackers

Snack: 1 banana and 70 g almonds

Dinner: 100 g roast beef, 150 g of boiled potatoes, steamed broccoli 75 g, 75 g of cooked peas

It is desirable to include in your regime and physical activity for a period of at least 30 minutes a day. You can also combine various activities depending on your affinities:

– Walking 15 min

– Running 10 min

– Cycling 15 min

– Swimming 20 min

– Housework 60 min