Dash Diet Phase One Shopping List

It’s important to take a Dash Diet Phase One Shopping List with you when you go to the grocery store to make sure you shop for the right foods. Planning is an essential part of Phase One.


Chicken Asparagus All Spice
Turkey Avocados Basil
Steak – Beef Flank, Sirloin Beets Bay Leaf
Tenderloin Pork Bell Peppers Cayenne Pepper
Salmon Broccoli Chili Flakes
Shrimp Carrots Chili Powder
Fish Fillets Cauliflower Chives
Sardines Celery Cilantro
Mackerel Cucumber Cinnamon
DAIRY, CHEESE and EGGS Eggplant Cumin
Non Fat Greek Yogurt Green Beans Dill
Non Fat Cream Cheese Mushrooms Garlic
Cottage Cheese Leafy Greens Ginger
Swiss Cheese Leeks Mint
Laughing Cow Wedges Lettuce Mustard
Light Baby Bel Onion- Red or White Nutmeg
Gruyere Cheese Peas Oregano
Free Range Eggs Radishes Paprika
OILS and DRESSINGS Spinach Parsley
Olive Oil Tomatoes -Grape Pepper
Nut Oils Zucchinis Rosemary
Avocado Oils CONDIMENTS Sage
Low Fat Balsamic Dressing Low Sodium Broth Tarragon
Low Fat Vinaigrette Chili’s Thyme
Hot Sauce Tomato Paste
Canola Oil Tahini
NUTS and Seeds Herbal Tea
Almonds Low Sodium Vegetable Juice (V8)
Cashews Low Sodium Marinara Sauce
Hazelnuts Sugar Free Jello
Nuts with Shells Tuna Salad
Walnuts Diet Cranberry Juice
Nut Butter Canadian Bacon
Pumpkin Seeds Hummus

Non Starchy Vegetables

The following is a list of common non-starchy vegetables:


  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Coleslaw (packaged, no dressing)
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans