Three Day Diet Plan

Its important that you have a balanced diet throughout the day.
Grains 6-11 Servings
6 ounces

Vegetables 3-5 Servings
2.5 cups

Fruits 2-4 Servings
2 cups

Meat and Beans 2-3 Servings
5.5 ounces

Milk 2-3 Servings
3 cups

Oils use sparingly
6 teaspoons

As long as you follow these specific guidelines closely, you should be fine.


Day 1

Breakfast: 3 plain waffles 

2 T. maple syrup 

1 T. butter or margarine

8 oz. water or caffeine free, non-caloric
 beverage

3/4 cup orange juice
Morning Snack: 
1 cup skim milk 
1 cinnamon bagel

Lunch: salad with romaine lettuce
1/4 cup each carrots, green peppers, cabbage, celery
1 T. light salad dressing
3 oz. turkey breast
1 whole grain roll
Afternoon Snack:
 1 cup sliced strawberries 
6 oz. fat free, flavored yogurt 
1 T. crunchy whole grain cereal

Dinner:4 oz. sirloin steak, lean only, broiled or grilled without added fat 

1 cup rice

1 tsp. butter or margarine

1 cup cooked carrots 

1 mixed green salad 

2 T. fat free dressing
Evening Snack 
1 orange


Day 2

Breakfast: 1 cup oatmeal, cooked 

1 tsp. brown sugar

3/4 cup skim milk

1 cup orange juice 

1 slice toast, wheat or rye

1 tsp. butter or margarine
Morning Snack 
1 apple

Lunch: 2 1/2 oz. turkey breast mustard or fat free mayonnaise 

2 slices whole wheat bread

1 1/2 cups sliced cucumbers & carrots, or other raw vegetable
Afternoon Snack
 1/2 cup skim milk, 
1 cup strawberries, 6 vanilla wafer cookies

Dinner: 4 oz. chicken breast, no skin, baked, broiled or grilled 

1 medium baked potato 

1 T. butter or margarine 

1 cup green beans

1 mixed green salad 

4 tsp. regular Italian salad
 dressing

1 whole wheat dinner roll
Evening Snack Snack
Low fat milkshake made with:

1 cup skim milk 

1 cup fat free ice cream


Day 3

Breakfast: 3 pancakes, 4" round 

1 T. fruit spread or maple syrup 

1 cup orange juice
Morning Snack 
1 cup skim milk 
1 sliced peach

Lunch: 1 mixed green salad

1 T. fat free dressing

1 whole grain dinner roll 

3oz. tuna fish, albacore, water packed

1 apple
Afternoon Snack
 1 oz. chocolate (about 8 chocolate kisses)

Dinner: 2 1/2 cups cooked pasta 

1/2 cup spaghetti sauce
3 oz. cooked ground beef, lean 

1 mixed green salad 

1 T. fat free dressing
Evening Snack
 1 cup skim milk 
1 whole graham cracker