Free 3 Day Diet Plan

Written by Sky Taylor, Diet Bites

3 Days to a Thinner Body

Need a fat reduction plan that is high in protein grams?

Our original 3 Day Diet is a plan that is plentiful in protein sources which means it will keep the dieter feeling fuller for longer periods of time. And of course, protein is boss for muscle health - as well as adding other healthy benefits.

On the other hand, a daily eating plan that is extreme in proteins can trigger health issues for individuals with certain conditions - such as those with kidney or diabetic issues, so it's vital that one receives the approval of their doctor before beginning any type of fat reduction plan.

In addition, protein-rich foods end-up being acidic to the body after the metabolic process.

When the body becomes overly acidic, the result can be an increased risk for cell damage, illness, disease and other ills.

The body works best when foods which are metabolized on the acid side are balanced with foods which are on the alkaline side.

These include fresh fruits and vegetables, particularly fruits which are high in Vitamin C. While it may appear that foods rich in Vitamin C would create a more acidic than alkaline body, the opposite is true. They become more alkaline amid the metabolic process.

Guidelines for Our Original 3 Day Diet Plan

Treats, Snacks Menu & Weight Loss Tips

Keep those favorite treats under lock and key unless they are low in fat grams and calorie content. Unfortunately, favorite treats tend to be high in sugar content and fat content while low in fiber content and often include: bakery items, ice cream, fried foods, and chips.

Over the next three days, opt for water or zero calorie beverages. Beverage calories can add up quickly and for some individuals - achieving recommended weight can be as simple as opting for smarter liquids.

Exercise & Activity Tips

Be sure to take a walk each day. Even a short walk will help curb appetite, make the body feel good, and will also burn a few calories in the process.

Three Day Diet Menu Notes

Our plan contains about 1350 calories per day. Menus are very simple and are based on the healthy Food Groups housed within the Official Food Pyramid. Begin our Three Day Diet by weighing on the first morning - before breakfast. Then again on the morning after the diet is completed (on the fourth morning). Keep in mind that if you're wearing clothing amid your weigh, that will impact the numbers.

Day One Menus

Breakfast Menu

1 serving of oats (instant or old-fashioned) sweeten with Splenda/Equal; dust with a bit of no calorie butter spray or use reduced fat margarine

1/2 cup of skim milk

1 slice of toast - spray the bread with no calorie butter spray.  Next, pop into your toaster. Opt for whole grain bread with a caloric content of 80 calories or less per slice.

1 orange

Morning Snack - 1 small to medium banana

Lunch Meal Planner

1 single-size can of your favorite Campbell's Chunky Soup or soup that is about equal in calorie content - about 200 calories.
5 saltine crackers, whole wheat adds nutrient values
1 medium sized apple
1 cup of skim milk

Mid Afternoon Snack -  1/2 cup of reduced fat cottage cheese.

Supper Meal Planner

1 broiled steak - we recommend Sirloin, 3 ounces, lean only OR 1 roasted chicken breast

1 small potato, baked and topped with no calorie butter spray, a teaspoon of bacon bits (optional), salt & pepper

2 cups of cabbage cooked; boil or stir fry with no calorie spray. Use any of the following to season: pepper, salt, vinegar, hot sauce, no calorie butter spray, or spices.

1 cup of frozen strawberries sprinkled with Splenda if desired or save for snack later in evening.

1 cup of skim milk  

Day Two of the Free Diet Plan - Part 2

Breakfast Meal Planner

1 egg any way you like

2 slices of bacon - preferably microwaved but pan-fried is a-o-k; just drain on a paper towel

1 piece of toast

1 Tablespoon of jam/jelly

1 cup of skim milk

Morning Snack - 1 plum OR kiwi OR small tangerine OR small orange

Lunch Meal Planner

1 cup of beans such as baked, pinto, red, black, Navy, kidney, chickpeas - any variety except green or yellow waxed. Aim to keep the calories to below 250.

1/2 cup of rice OR 1 small wedge of cornbread OR 2 slices of bread - about 140 calories.

1 small can of peaches in their own juice OR in light juice; the can will contain 2 servings - enjoy one serving now and one serving for supper.

1 cup of skim milk

Mid Afternoon Snack - 1 Teaspoon of peanut butter on a saltine cracker.

Supper Meal Planner

Several slices of extra lean sandwich meat, cut into bite-sized pieces; keep calories at 200 or lower.

1 small bag of frozen veggies of your choice; about 125 kcals for the entire bag.

Stir fry the veggies over medium heat using no calorie butter spray generously; add pepper and salt to your personal taste.

Use care not to spray cooking spray directly into burner, which is very dangerous.

When the vegetables are tender crisp, add the meat and stir until evenly heated.

Remove from heat; add a couple of Tablespoons of your favorite sauce. A good sauce is the House of Tsang sesame/ginger.  

Try to keep sauce calories at about 100 or lower.  

Add all the no calorie refrigerated butter that you wish.  

Another good 'taste trick' is to squeeze the juice of an orange onto your stir fry rather than using sauce.

Dessert: Rest of peaches

Bedtime Snack: 1 cup of skim milk

Day Three of the Free Diet Plan

Breakfast Meal Planner

Western Omelet: 1 egg plus the whites of two additional eggs slightly beaten; add salt and pepper to your personal taste.  Set aside.  

Chop 1 Tablespoon of bell pepper very fine.  Next, toss 1/4 cup of sliced mushrooms. Add to a heated non-stick pan sprayed with non-stick spray. Cook until done.  

Remove and add eggs to pan; carefully flip once eggs have 'set' in pan (until they aren't runny); top with cooked peppers and mushrooms; add 1 slice of crumbled bacon OR 1 teaspoon of real bacon bits;  add 1/2 slice of cheese. Carefully fold Omelet.

1 cup of skim milk

Mid Morning Snack - 1 medium sized apple

Lunch Meal Planner

1 serving of chili that is either marked 'extra lean' OR 'vegetarian'; stay at 250 calories or lower.

1 slice of cheese (70 calories)

1 serving of corn chips (160 calories)

1/2 grapefruit; you may squeeze out the juice and add Splenda if desired.

1 cup of skim milk

Mid Afternoon Snack - Enjoy a piece of jerky if you're hungry OR the other half of grapefruit.

Supper Meal Planner

1 filet of fish (cod, flounder, salmon, orange roughy, etc.)

1 slice of bread

1 small bag of baby carrots; either enjoy raw with light ranch dressing OR cook and enjoy with no calorie butter.

Sweet Cole Slaw - 1/2 head of cabbage, shredded plus 2 Tablespoons of LIGHT Mayo plus salt and pepper to taste plus a dash of celery seed. Add several packets of Splenda.

A bit of lemon juice may be added for a tangier slaw.

If you don't like slaw, then prepare the cabbage as you did on Day One of the diet planner.

*As a note, if you don't like any of the vegetables listed, substitute any of the following: mushrooms, broccoli, cauliflower,green beans, squash, eggplant, bell peppers, onion, radishes, celery, carrots, cucumbers.

1 cup of frozen strawberries sprinkled with Splenda if desired

You'll want to prepare the fish in an oven; add a dash of lemon pepper for a wonderful tasting fish.

You can make a very low calorie tartar sauce by using 1 Tablespoon of LIGHT Mayo plus 1 spoon of pickle relish  plus a bit of finely chopped onion.

Bedtime Snack - 1 cup of skim milk


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