This sample three-day diet plan includes menus to lose weight eating healthy foods. Weight reduction should not be at the expense of nutrition.
“How can I lose weight?” is a question often posed after numerous diet attempts result in either little weight reduction or pounds regained. The menus below are low enough in calories for weight reduction and tips are included to stay on course. This is not a crash diet. The food combinations included in this diet plan are nutrient-rich foods in healthy portions.
Table of Contents
Diet Plan Menus to Lose Weight
Each of the menus below includes about 1500 daily calories, comprised of a nutritionally balanced diet of grains, vegetables, fruit, dairy, and protein. Multiply ingredients for extra portions to serve others or save for leftovers. These are basic healthy foods your family and friends can enjoy too.
Day One
Breakfast
- Orange juice (100% juice), 1/2 cup
- Raisin bagel, one-half or 2 ounces, with 1 teaspoon reduced-calorie spread, 1 teaspoon
- Smoked salmon, 2 ounces
- tomato, lettuce, and onion
Snack
- Apple
Lunch
- Bean salad (green, yellow, kidney beans), 1 cup
- 1% low fat milk, 1 cup
Snack
- Low-fat cheddar cheese, 2 ounces, with 8 Wheat thins
Dinner
- Stir-fried chicken and vegetables with brown rice, 1 1/2 cups
Day Two
Breakfast
- Orange juice (100% juice), 1/2 cup
- Bran flakes cereal, 2 cups, with 1% low-fat milk, 3/4 cup
- Almonds, 1/2 ounces and strawberries, 3/4 cup
Snack
- Baby carrots, 6
Lunch
- Flour tortilla,8″
- Baked chicken breast without skin, 2 1/2 ounces
- Low fat swiss cheese, 1 ounce
- Avocado, 1/4 cup
- Lettuce and tomato
- Salsa, 1/4 cup
Snack
- Light ice cream, 1 cup
Dinner
- Steamed or boiled shrimp, 2 ounces
- Whole wheat pasta, 1 cup
- Raw broccoli flowerets, 1 cup
- Parmesan or Romano cheese, 2 tablespoons
Day Three
Breakfast
- Orange juice (100% juice), 1/2 cup
- Vegetable omelet consisting of one egg and one egg white, onion and bell pepper
- Whole wheat English muffin, 2 ounces
- All-fruit preserves, 1 teaspoon
Snack
- 1% low-fat milk, 1 cup
- peach
Lunch
- Vegetable pizza, thin crust, 2 medium slices
- Mixed salad greens with 1 teaspoon low-calorie salad dressing
Snack
- Cashews, 1 ounce, with dried fruit, such as apricot or apple, 1/2 cup
Dinner
- Chef salad, 2 cups, with 1 teaspoon Italian dressing
- Low-fat cheddar or swiss cheese, 1 ounce
- Multi-grain bread, 2 ounces, with 1 teaspoon reduced calorie spread
How Can I Lose Weight and Eat What I Want?
Creating diet menus around the foods that suit your palate is simple with online tools. The MyPyramid website contains an online menu planner to help the user determine weight reduction goals, record food preferences, and calculate calories.
Food groups are identified, ensuring a balanced diet plan. Adjust your daily calorie intake by reducing portion sizes, substituting high-fat foods with lower fat choices in the same food group, or adding activity. If you decide to try the menus in this article, I welcome your comments!
