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2014 Diet Plan: 3 Day Diet Plan for Weight Loss

3 day diet planIf you are looking for a simple healthy eating diet plan, then this three day plan is ideal. It can easily be incorporated into your week, if you wish to make it a regular event, or you can adopt it for long weekends to help maintain a healthy weight.

Day One

  • Breakfast: 40g muesli with 125ml semi-skimmed milk, topped with seven strawberries.
  • Snack: Three apricots.
  • Lunch: Tuna and cucumber sandwich, 80g raw carrot.
  • Snack: 150g yoghurt.
  • Dinner:  250g Low Carb Chilli con carne and rice with 70g peas. Mango chunks.

Day Two:

  • Breakfast: 40g muesli with 125ml semi-skimmed milk, topped with a small banana.
  • Snack: Two plums.
  • Lunch: Jacket potato with baked beans but no butter. 100g seedless grapes.
  • Snack: One large orange.
  • Dinner: 100g grilled salmon, with 225g of green salad. One apple.

Day Three:

  • Breakfast: 2 boiled eggs, one slice of wholemeal toast, 200ml of unsweetened fresh orange juice.
  • Snack: 50g reduced fat houmous with carrot and celery sticks.
  • Lunch: 235g Sushi. 100g seedless grapes.
  • Snack: 23g blueberry and yoghurt nougat bar.
  • Dinner: 120g grilled pork chop, 120g boiled new potatoes, 110g steamed broccoli. 160g of fresh pineapple.

This short diet limits calories while still providing adequate slow release energy, nutrients and plenty of fiber. The oats in muesli are low GI and release their energy slowly which means you digest the food slowly and this helps to control blood sugar levels, which in turn controls insulin and reduces fat uptake.

The fruits and raw vegetables provide vitamins and also fiber to help you feel full for longer. The main meal is eaten at dinner time (evening) although this is still a low calorie portion.

If some of the foods do not appeal to you try to find suitable alternatives, for example, you could replace the sushi with chicken satay, or the pork chop could be replaced with a lean steak or chicken.


The most important thing is to use the portions and pattern of eating (meals with healthy snacks in between) as a guideline to ensure that you follow a simple but healthy diet plan. For better results you could combine this type of diet plan with a 16:8 diet or a 5:2 intermittent fasting.

If you are determined to lose weight quickly you could just follow a diet plan like this for several weeks, repeating it every 3 days. Although you may start to get bored with the food choices you will at least become more efficient at obtaining and preparing the meals and snacks, which means you are more likely to follow the plan. The best diet plans are often the easiest ones to follow.

More like this in the Diet and Nutrition section

  31 comments for “2014 Diet Plan: 3 Day Diet Plan for Weight Loss

  1. Princess prisca ohanwe
    September 26, 2011 at 10:14 am

    Pls i need my tommy to flat, though i hav kids, so i dont know if it will be difficult to flab?

  2. MotleyHealth
    September 26, 2011 at 9:08 pm

    Hi Princess, you need to get active, do some exercise every day. Also eat a healthy diet with smaller portions. Look at the Home Workouts and the Basics Of A Healthy Diet.

  3. Murugan
    October 28, 2011 at 6:14 pm

    Hai i am Murugan my weights is 90kg my age is 20 how to loss my weight
    rply me

  4. MotleyHealth
    October 28, 2011 at 6:51 pm

    Hi Murugan, you need to start exercising daily and change your diet. Read the articles in the diet and nutrition section and also the fitness section. Daily running with some weight training a few days a week is probably best.

  5. cynthia
    November 7, 2011 at 7:41 am

    I need to lose my tummy flab n calf muscle. Is there a possible way I could do both successfully without any unnatural means? I would also love it if I got a working idea on how to lose stretch marks!thank you!

  6. Sans
    December 15, 2011 at 12:53 pm

    hi..! Could u plz let me know how many KG’s we can reduce by following this three day diet plan. Im 84 now n my age is 21. Im looking for quick weight loss bcoz I have a party next week i want to look betta in the party. can u even help me out in the diet plan coz i dnt eat pork.

  7. MotleyHealth
    December 15, 2011 at 5:28 pm

    Impossible to say really Sans. If you can maintain a daily 1000 Calorie deficit you can lose 2 pounds (about 1 kg) a week. For that you need lots of exercise and a strict diet.

  8. Mel
    December 15, 2011 at 10:35 pm

    Hi, I’m 21 years of age and i weigh 118lbs. Though i weigh this much i look heavier because my lower body is bigger than my top and i look disproportionate and fat. I would really like to lose weight in my legs, thighs, calves and buttocks as soon as possible to get that space between my legs and toned body. I would reaallly like your help!! An exercise and diet plan or any other help would be greatly appreciated…thank u soo much..

  9. Sans
    December 16, 2011 at 6:26 am

    thank u for your response. Can i maintain this three day diet regularly or need to do ny other wrk out.

  10. MotleyHealth
    December 16, 2011 at 9:27 am

    Well, you could, although it will not provide a very diverse / balanced diet and you my tire of it too. It is always better to learn how to eat a healthy diet, but you could dip back into this now and then too. The key to long term weight management is being consistently healthy – exercise daily if possible and always eat healthy.

  11. MotleyHealth
    December 16, 2011 at 9:36 am

    If you wish to reduce fat in your legs etc. and tone, then the best exercise would be regular running / jogging with some body weight routines too. Running will help you to burn the fat off and squats and lunges will help you tone the muscles. Eat a healthy diet too, avoid junk food that goes to fat quicker than healthy food.

  12. Sans
    December 16, 2011 at 10:08 am

    If is there any diet plan could u plz guide me so tht i could follow it regularlly n more over i wont eat non-veg except Egg. n i’ll wrk out mostly in the evening hrs at gym for 1hrs daily. but only thing is lacking in me is regular diet.

  13. MotleyHealth
    December 16, 2011 at 10:45 am

    Read our article on the basics of healthy eating and take a look at the diet solution plan (ebook) too. Our own Low GI Diet plan will also help.

  14. Sans
    December 16, 2011 at 12:04 pm

    Thank u sooo much…! I’ll get back to u after some weeks.

  15. Mel
    December 16, 2011 at 5:37 pm

    Thank u! Are these exercises guaranteed to firm that extra fat and flab and give me what i want with a healthy diet as well? Approximately how long will it take to reach this goal if i work out 3 times a week? I reaally would like to be in shape for the new year!

  16. MotleyHealth
    December 16, 2011 at 6:14 pm

    Hi Mel, it is impossible to put a time frame on it. Also, try not to be too ambitious too soon. There are only 2 weeks to the new year, and even if you exercise 3 times a week that is only 6 exercise sessions – do not expect miracles straight away. Just keep working on it and results will come eventually. But you can certainly get to a great start in the next couple of weeks.

  17. Patrice Williams
    December 25, 2011 at 12:05 am

    hi i am 17yrs and i am weight 170 pounds and my height 172cm i would like to get a flat stomach and to tone up my body and i would like to get a space between my leg if it is possible i would really like your help pleases !!!!!! Thank You in advance .

  18. MotleyHealth
    December 25, 2011 at 12:15 am

    Hi Patrice, you need to start exercising, ideally for around 45 minutes a day, as well as follow a healthy diet.

  19. Patrice
    December 27, 2011 at 1:31 pm

    thanxxxxxxxxx !!!!!!!!!! can you give me a healthy diet list that i can go on ..

  20. MotleyHealth
    December 27, 2011 at 2:28 pm

    Start here: – key rules are to stop eating all junk food, processed food, sugar, candy, soda etc.

  21. huyen
    February 25, 2012 at 11:05 am

    hi. thanks for your useful website. Wonderful:D. i wanna lose about 10kg for 2 months. do you think it works ?..

    I dont like cardio exercises.just do yoga or pilates for 10 or 20 minutes. actually to sweat for me is so difficult. people say that if i do sport without sweating. i cant lose way, even make losing weight much more difficult. is it true ??..

    I would like to carry out 3days dietplan. and another day i eat normorly, not so much, but more than diet plan. SO is that good ? does it work well?

    thanks for your answer

  22. MotleyHealth
    February 26, 2012 at 9:17 am

    Hi Huyen, you need to exercise if you are serious about losing 10 kg in 2 months. Daily exercise. And eat a healthy, calorie reduce diet like the example above. It can work, if you work hard at it!

  23. tom
    May 18, 2012 at 6:59 pm

    how can i lose 2 inches of belly fat by july? at the moment i go to the gym 6 days a weeks alternating between weights and cardio and ive changed my diet. this is my first week on my new diet plan and i think ive lost a little weight. please reply

  24. MotleyHealth
    May 18, 2012 at 8:03 pm

    Hi Tom, you are doing the right thing. Lots of cardio, strength training and healthy and lean diet is the key. Stick to your plan. If you do not lose weight in another week then you need to reduce calories.

  25. Paula Babbii
    June 5, 2012 at 6:43 pm

    Hey I’m 21 years old and trying to lose weight. My weight is 212 right now i’m actually over weight for my height. I would like to try can get a flat stomach and look skinny again. please please help me so I can make everybody surprise and happy

  26. MotleyHealth
    June 9, 2012 at 6:06 pm

    Hi Paula, what exactly are you looking for?

  27. Adnan
    October 23, 2012 at 5:11 am

    Hi,I am 18 years old and i am 127 kg.My height is about 6feet.I have belly fat as well as lazyness.Now i am understanding it that i have 2 loss my weight.Excessive weight has made my life hell.Sir,can u give me the right way to loss my weight.Plz help..

    Thank You.

  28. MotleyHealth
    October 23, 2012 at 10:12 pm

    Hi Adnan, follow the advice on this site. Read the articles on the weight loss section – all the information you need is here already.

  29. jay
    January 14, 2013 at 5:36 am

    i like the tips and suggestions which were given it will relly helpul to everyone………thankq so much

  30. tanusree bhattacharya
    July 16, 2013 at 6:29 am

    my husband are 86 kilos and 5’11” height… what will be his diet chart .?? please mention

  31. MotleyHealth
    July 16, 2013 at 10:03 am

    Hi Tanusree, your husband’s metabolism, and daily calories requirements, will depend partly on his age as well as height and weight.

    See for the equations – it is easier to work in kg and cm or pounds and inches too.

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