3 Day Diet Plan

Day 1:

1. Breakfast

-1 scoop of rice (may add soy sauce)

-2 cups of fresh fruit (watermelon, orange, apple, etc.)

-1 glass of calcium fortified orange juice, or a glass of skim milk

2. Lunch

-Turkey sandwich (turkey, dijon mustard, lettuce, tomato, bread)

-Salad (lettuce,corn, tomato, low fat vinaigrette)

3. Dinner

-Pasta with marinara sauce

-Toast with butter (1 tsp) and garlic

Day 1 posted by Isabella G.

Day 2:
Breakfast
Eggs- 2 eggs, scrambled
Toast- 2 slices of whole grain toast
Jam- 1 serving of jam for toast
Milk- 1 glass skim milk
I glass of orange juice

Lunch –
Beans- 1 cup pinto beans
Tortilla- 2 whole wheat tortillas
Rice- 1 scoop brown rice
Fruit- half of a papaya
Drink- glass of water

Snack -
Slimming Shake- 1 cup of skim milk and ½ cup of frozen strawberries, blend in a blender.

Dinner -
Steak- 3 ounces of steak try to cut away all visible fat – you should prepare by grilling or oven/pan roasting
Baked Potato- 1 medium sized baked potato
Beans-1/2 cup of baked beans
Side Salad-2 cups of chopped lettuce, and ¼ cup cherry tomato’s, 1 sliced cucumber, and 2 tablespoons of salad dressing.
zero calorie beverage, tea or water

Day 2 posted by Kendra H.

Day 3:

1. Breakfast

- Scrambled eggs,

- One sliced orange or apple

- 2 slices of whole wheat toast (1 tbsp stick margarine optional)

- A glass of low fat milk

2. Lunch

- Chicken wrap (whole wheat tortilla filled with grilled, skinless chicken breast, shredded cheddar cheese, diced tomato, shredded lettuce, and a small amount of reduced-fat sour cream)

- One serving of plain baby carrots

- A glass of water (optional to substitute fresh orange juice)

3. Snack

- 2 cups of popped, lightly buttered popcorn

- Unsweetened yogurt with fruit mixed in (strawberries, raspberries, peaches, etc)

- Homemade trail mix (assorted nuts mixed with raisins)

4. Dinner

- Grilled salmon (salmon filet seasoned with lemon, olive oil, pepper, and salt)

- Roasted asparagus spears (season with olive oil and salt)

- 2 slices of whole wheat french bread ( 1 tbsp stick margarine optional)

- One glass of low fat milk (substitute with water if desired)

Sources: http://www.mypyramid.gov/downloads/sample_menu.pdf, http://www.orville.com/products_fatfree_all.jsp#products, http://www.landolakes.com/products/ViewProduct.cfm?ProductID=14000, Eat This, Not That by David Zinczenko, http://kidshealth.org/teen/food_fitness/nutrition/healthy_snacks.html#, http://www.foodnetwork.com/recipes/eating-well/chicken-fajita-wraps-recipe/index.html, http://www.foodnetwork.com/recipes/giada-de-laurentiis/salmon-with-lemon-capers-and-rosemary-recipe/index.html, http://www.foodnetwork.com/recipes/ina-garten/roasted-asparagus-recipe/index.html

Day 3 posted by Malia S.