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 Free Diet Plan, 3 Day Weight Loss Plan & Daily Menus

Written by Diet Bites

 Free Diet Plan 1     Free Diet Plan 2


About Our Three Day Weight Loss Plan

This free diet plan is a three day diet planner and is based on the nutritional needs recommended by the official American Food Pyramid.

Each menu for the day contains about 1,500 calories.

If you have more than 75 pounds to lose, you will need to consume more calories until you slim down. When the body is used to consuming 3000 or more calories per day, slashing values too significantly can serve to send the metabolism in a tailspin.

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. And of course, your doctor is your best source for determining your caloric needs which will bring you to your recommended healthy weight.

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.  

Day 1 of Our Free 3 Day Diet

Menu

Serving Size

Preparation Notes

Calories

Breakfast

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

DAY 1 CALORIE TOTAL

1,495

Day 2 of Our Free 3 Day Diet

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

DAY 2 CALORIE TOTAL

1,510

 

 

Day 3 of Our Free 3 Day Diet

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

DAY 3 CALORIE TOTAL WITH SNACKS (200 Calories)

1,527

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