Free Diet Plan, 3 Day Weight Loss Plan & Daily Menus
Free Diet Plan 1 Free Diet Plan 2
This free diet plan is a three day diet planner and is based on the nutritional needs of the official USDA food pyramid. Each day contains about 1,500 calories.
Be certain to incorporate activity into your weight loss program; we recommend a 10-15 walk each day at minimum per your doctor's approval. We also recommend that you drink 6-8 glasses of water daily which will keep your fluids flowing - as well as your vital organs.
Before beginning any diet plan, be sure and get with your physician. Detailed information on our free Diet Plans can be found by clicking here. Good luck and happy dieting!
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DAY 1, FREE 3 DAY DIET PLAN |
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Menu |
Serving Size |
Preparation Notes |
Calories |
|
Breakfast |
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| Oatmeal |
1 serving |
Use no calorie butter spray and Splenda for sweetening powers. |
150 |
| Milk, Skim or low fat |
1 cup |
Add 1 cup of skim milk to your meal; use about 1/3 cup in your oatmeal. |
90 |
| Toast, whole grain |
1 slice |
Prepare your toast in the toaster, then spray with no calorie butter OR 'pan fry' your toast by spraying with the no calorie butter before placing in pan. |
70 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
| Snacks | |||
| Fruit |
3 fruits |
Enjoy 3 pieces of fresh fruit spaced throughout the day. If your calorie total doesn't equal 200 you can use the excess calories for another snack or treat that you enjoy. |
200 |
| Lunch | |||
| Tuna Sandwich |
3 ounces tuna |
Prepare tuna salad mixture with 1 small can albacore tuna fish (109 calories) plus 1 teaspoon of light Mayo or Miracle Whip light (20 calories) plus a dash of pickle relish. Use water packed tuna and drain before using. |
130 |
| Bread, whole grain |
2 slices |
Serve tuna salad on 2 slices of whole grain bread. Toast bread if desired. |
140 |
| Cottage Cheese |
1/2 cup low fat |
Enjoy with a few chunks or tidbits of pineapple if desired. Calories are based on addition of pineapple. |
130 |
| Raw Vegetables |
1 cup |
A good mix of vegetables is 1/2 cup baby carrots, 1/2 small cucumber and 1 strip of celery from the whole stalk. |
50 |
| Light Salad Dressing |
1 serving |
Enjoy the small plate of assorted raw veggies plus 1 Tablespoon of light salad dressing for dipping. |
35 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
| Dinner | |||
| Roasted Chicken |
1 breast, thigh or leg |
Roast in the oven, the stove top, the toaster oven or on the grill. Enjoy 1 small chicken breast OR 2 chicken wings OR 1 thigh OR 2 legs. Remove skin and visible fat before eating. To prepare, wash the chicken thoroughly; rub with your favorite mixture of seasonings OR with lemon pepper. You can leave the skin on the meat during the cooking process if desired. |
150 |
| Side Salad |
Vegetable Mixture |
You can personalize your side salad according to your taste. We recommend: 2 cups of shredded or finely chopped lettuce (any variety), a bit of shredded carrot, 3 cherry tomatoes sliced in half or quartered, a few slices of cucumber. Enjoy with 1 serving of croutons (30 calories) and light salad dressing. |
100 |
| Potato |
1 small baked |
You can prepare your potato in the oven by wrapping it in foil - or in your toaster oven OR you can simply microwave. Use no calorie butter spray, salt and pepper for toppings. Add a serving of light sour cream for 40 calories. Calories are calculated on use of sour cream. If you don't want sour cream and if you don't like the flavor of the butter sprays, then opt for reduced fat margarine and use no more than 40 calories worth. Read labels for caloric content. |
180 |
| Bread, Biscuit or Roll |
1 serving |
Opt for whole grains. |
70 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
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DAY 1 CALORIE TOTAL |
1,495 |
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DAY 2, FREE 3 DAY DIET PLAN |
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Menu |
Serving Size |
Preparation Notes |
Calories |
| Breakfast Menu | |||
| Eggs & Bacon |
1 Egg, 2 Slices Bacon |
Enjoy one egg prepared any way that you like PLUS 2 slices of microwaved bacon that has been cooked on paper towels to absorb the extra grease. |
150 |
| Orange Juice |
1 Cup |
Use sugar-reduced orange juice |
110 |
| Milk |
1 cup |
Skim, reduced or low fat milk. |
90 |
| Bread, Biscuit, English Muffin or Roll |
1 serving |
Opt for whole grains. |
70 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
| Snacks | |||
| Fruit |
3 fruits |
Among our favorite choices include: 2 plums, 1 pear, 1 cup of any melon, 1 medium apple, 1 small banana, 1 grapefruit, 1 cup grapes, 1 cup strawberries OR 3 servings of frozen fruit which can be topped with Splenda if more sweetness is desired. |
200 |
| Lunch | |||
| Chili |
1 cup |
1 cup of low fat canned chili PLUS 1/4 cup shredded cheese + 5 saltines |
350 |
|
Angle Food Cake |
1 slice |
Topped with 1/2 cup fresh strawberries; add Splenda if more sweetness is desired. |
150 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
| Dinner | |||
| Chef Salad |
Mix of salad, lean proteins & fruit. |
Enjoy one salad containing the following ingredients: 1 small chopped tomatoes, 2 slices of your favorite lean luncheon meat chopped; 1/2 small apple chopped with peeling still on; 3 cups of field greens/lettuce. Add 1 Tablespoon of your favorite light salad dressing. |
175 |
| Slim Diet Shake |
1 cup skim milk 1/2 cup of frozen fruit |
Blend; add Splenda if more sweetness if desired. |
145 |
| Bread, Biscuit or Roll |
1 serving |
Opt for whole grains. |
70 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
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DAY 2 CALORIE TOTAL |
1,510 |
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DAY 3, FREE 3 DAY DIET PLAN |
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Menu |
Serving Size |
Preparation Notes |
Calories |
| Breakfast Menu | |||
| Grapefruit |
1/2 fruit |
Sweetened with Splenda, if desired. |
40 |
| Cereal |
1 serving |
Served with 1/2 cup of skim milk. |
175 |
| Bread, Biscuit or Roll |
1 serving |
Opt for whole grains. |
70 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
| Snacks | |||
| Fruit |
3 fruits |
1 medium apple, 1 plum, 1 cup strawberries |
175 |
| Lunch | |||
| Tostada/Chalupa Flat Corn Shells |
4 Shells |
Spread tostada shells with 1/2 cup of refried beans (use 1/2 cup for all four). Add salsa as desired and top all four using 2 slices of reduced-fat cheese that have been divided into 4 large triangles. Place in microwave until cheese melts. Top with a salad mix of chopped lettuce, tomato, and onion if desired. |
450 |
|
Strawberries |
1 cup |
Fresh or frozen. |
45 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
| Dinner | |||
|
Sirloin Steak OR Pork Chop |
3 ounces |
1 grilled/broiled small steak OR 1 small pork chop |
212 |
| Green Beans |
1 cup |
Topped with no calorie butter. |
40 |
| Corn on the Cob |
1 ear |
Use up to 40 calories of margarine, salt and pepper. |
160 |
| Bread, Biscuit or Roll |
1 serving |
Opt for whole grains. |
70 |
| Milk |
1 cup |
Skim, reduced or low fat milk. |
90 |
| Tea or Coffee |
1 cup |
Enjoy in unlimited amounts if no creamer or sugar is used. If sugar or Splenda is used in addition to creamer, limit serving size to 1 cup. |
0 |
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DAY 3 CALORIE TOTAL WITH SNACKS (200 Calories) |
1,527 |
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