3-Day Weight Loss Meal Plan

While I prefer people who want to lose weight to follow my recommended weight loss and fitness principles and then come up with a strategy that fits into their lifestyle,  I know some people like to be told exactly what to eat in order to lose weight. As such, I wanted to give an example of a three-day weight loss meal plan that I just designed for one of my personal training clients.

I do feel that eating low carb along with an all-natural diet is most likely your best weight loss option so this 3-day meal plan is consistent with that principle. If you follow this plan you should be able to lose a few pounds in just three days. If you don’t mind eating the same foods, you can mix and match these meals and snacks and eat like this for weeks resulting in significant weight reduction.

3-Day Weight Loss Meal Plan

Breakfast:

#1

  • Three whole organic egg tomato and avocado omelet
  • Use olive oil in pan
  • Orange
  • Coffee or tea: no sugar but whole milk or half and half is OK

#2

  • Three hard boiled eggs
  • Cup of fruit salad
  • Coffee or tea: no sugar but whole milk or half and half is OK

#3

  • Greek yogurt 2% fat
  • Cup of berries
  • Coffee or tea: no sugar but whole milk or half and half is OK

Lunch:

#1

  • Big salad with a rainbow of vegetables
  • 6 to 8 oz. of chicken, fish or meat
  • Oil and vinegar type dressing
  • Water or unsweetened ice tea

#2

  • Big bowl vegetable or chicken soup
  • GNU bar
  • Water or unsweetened ice tea

#3

  • Can of tuna in oil or water
  • Whole tomato and ½ avocado cut up
  • Water or unsweetened ice tea

Dinner:

#1

  • 6 to 8 oz salmon
  • 1 cup of string beans and 1 cup of cauliflower stir-fried in olive oil
  • Glass of red wine

#2

  • ½ roasted chicken
  • 1 cup carrots and 1 cup brussel sprouts stir-fried in olive oil
  • Glass of white wine

#3

  • Beef stew with vegetables (no potato) – good size portion
  • Glass of red wine

Snacks:

  • Trail mix
  • Low sodium beef jerky
  • Piece of fruit with a few almonds
  • Whole avocado

This is a very simple and easy diet to follow. It is relatively low in carbohydrates by eliminating grains (except for the GNU bar) while high in vegetables, protein and some healthy fats. This 3-day weight loss meal plan will stop you from feeling hungry while providing a healthy and nutritious way to lose weight.

I hope you find this diet helpful and let me know if it works for you.

If you enjoyed this post, then make sure you subscribe to my e-mail list.

Best – Mike Cola

PS: If you need more help with your diet and want to burning off 10% of your unwanted weight in body fat in the next 30 days …..you must check out this video The Diet Solution….the video contains multiple fat loss strategies to see stubborn fat come right off your body the healthy way….

 


About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

10 Responses to “3-Day Weight Loss Meal Plan”

  1. I think that diet would help anyone lose fat .. if you are in a hurry its a good idea but of course if you stay on it too long it would obviously cause some issues. But its worth a try.
    Raymond

  2. Mike,

    This looks like a great meal plan. Very structured and plenty of great foods for fat loss.

    Alykhan

  3. Thank you Mike…
    It seemed a very good meal plan. I’ll try it…
    I think not only a regular diet, but it must also be balanced with a fitness routine.

  4. That is a very low carb diet plan and I’m sure it will help a lot of people lose weight fast. I think it can be quite useful eating a bit more carbohydrates at lunch time with your meat as it can keep you fuller for longer, therefore you are less likely to eat extra calories until your next meal. Also, you should ideally be exercising most days to help lose the weight even faster. Having a bit more carbohydrates like pasta at lunch can give you that lasting energy for an effective workout in the afternoon or evening.

  5. This is great meal plan, I use the same principles with my clients and it always work. Low carb eating makes your body throw water and people see fast results on scale (yes they lost mainly water for 3 days) and this motivates them to stay on a diet. Placebo is important in my opinion and this type of diets helps people to believe they can achieve weight loss.

  6. the diet plan it really good and most of the people are in need of it and i hope it will help those and me as well.

  7. This looks like a great meal plan. Very structured and plenty of great foods for fat loss.Placebo is important in my opinion and this type of diets helps people to believe they can achieve weight loss.

  8. I can never seem to follow a diet like this because I am allergic to eggs- 96% of diets recommend eggs. Do you have any other suggestions because I really like the simplicity of the menu you gave above. It seems easy mostly my problem is I don’t eat enough- So any EGG suggestions? Thank YOU

  9. Hi Tina,

    I do have some clients who are allergic to eggs too. What I recommend they do is, don’t look at breakfast as breakfast. Treat breakfast like any other meal during the day. It’s okay to have a piece of salmon with some vegetables for breakfast.

    If you think you not eating enough. Try eating healthy high calorie type foods like nuts, seeds and lean meats.

    An egg-substitute could be any whole natural food that is high in protein and healthy fat. My 1st choice would be fish and lean meats.

    Thanks for commenting on my blog.

    Best–Mike

  10. Great meal plan and good advice. Guess you can stumble upon good content at anytime. Introducing wine in to the plan is interesting.