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.
DASH DIET PHASE ONE SHOPPING LIST |
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LEAN MEATS and FISH | VEGETABLES | SPICES |
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 | |
Peanuts |
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