Are you tired of trying every diet out there just to end up feeling deprived and still not losing weight? If you’re ready to jumpstart your weight loss journey in a healthy and sustainable way, a 3-day meal plan is a great place to start.
Day 1:
Breakfast: Greek yogurt parfait with fruit and granola. Top 1 cup of non-fat Greek yogurt with 1 cup of mixed berries and ¼ cup of granola.
Snack: 1 medium apple and 1 tbsp almond butter
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, avocado, and balsamic vinaigrette.
Snack: 1 small banana and 1 string cheese
Dinner: Baked salmon with roasted vegetables. Season a 4 oz salmon fillet with salt, pepper, and lemon, and bake for 15-20 minutes at 350°F. Roast 1 cup of mixed vegetables (such as bell peppers, Brussels sprouts, and carrots) with olive oil, salt, and pepper.
Day 2:
Breakfast: Scrambled eggs with spinach and feta cheese. Whisk together 2 eggs with a handful of spinach and ¼ cup of crumbled feta cheese. Cook in a non-stick pan with cooking spray.
Snack: 1 small pear and ½ oz of almonds
Lunch: Tuna salad with lettuce cups. Mix 1 can of drained and flaked tuna with ¼ cup of Greek yogurt, chopped celery, and lemon juice. Serve in 3 lettuce cups.
Snack: 1 medium orange and 1 hard-boiled egg
Dinner: Grilled chicken breast with roasted sweet potato and green beans. Season a 4 oz chicken breast with salt, pepper, and garlic powder and grill for 15-20 minutes. Roast 1 small sweet potato (cubed) and 1 cup of green beans with olive oil, salt, and pepper.
Day 3:
Breakfast: Overnight oats with banana and peanut butter. Mix ½ cup of rolled oats with ½ cup of unsweetened almond milk, ¼ cup of mashed banana, and 1 tbsp of peanut butter. Let sit overnight in the refrigerator.
Snack: 1 small peach and 1 string cheese
Lunch: Veggie wrap with hummus and turkey. Spread 2 tbsp of hummus on a whole-grain wrap. Top with 3 oz of sliced turkey, sliced cucumbers, and sliced tomatoes. Roll up and serve.
Snack: 1 small apple and 1 tbsp of almond butter
Dinner: Grilled shrimp skewers with zucchini and yellow squash. Season 6 oz of shrimp with salt, pepper, and lemon. Thread onto skewers with sliced zucchini and yellow squash. Grill for 5-7 minutes on each side.
By following this 3-day meal plan, you’ll consume a balanced mix of lean protein, healthy fats, and complex carbohydrates to keep you satisfied. And with dishes that focus on fresh, whole foods, you’ll be giving your body the nutrients it needs to shed pounds and achieve your health goals. Get ready to jumpstart your weight loss journey today!