If you are looking for a way to kickstart your weight loss then this 3 day meal plan may be just what you are looking for. This meal plan is nutritious and is a great way to reduce the fat content of your body. Stay determined! You can do this!

Day 1

Breakfast

1 cup (250g) nonfat cottage cheese

1 cup (80g) strawberries sprinkled with cinnamon

Credit: Freepik

Credit: Freepik

Lunch

Large salad made with:

  • Leafy greens (lettuce, spinach) – as much as you want
  • 1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
  • 3 ounces (85g) grilled chicken breast
  • 2 tablespoons (30g) reduced calorie salad dressing

Snack

1 ounce (30g) soy nuts

1 fresh apple

Credit: Freepik

Credit: Freepik

Dinner

4 ounces (100g) grilled salmon with lemon

2 cups (160g) steamed green beans with garlic

½ cup (150g) cooked brown rice

large leafy green salad – as much as you want

2 Tablespoons (30g) reduced calorie salad dressing

Snack

1 orange

Day 2

Breakfast

1 whole egg + 4 egg whites scrambled in nonstick pan with pan spray

Topped with tomato salsa

1 cup (80g) cut melon

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Credit: Freepik

Credit: Freepik

Lunch

Veggie stir-fry. Sauté together:

  • 5 ounces (125g) firm tofu, cut into cubes
  • 1 cup (80g) broccoli florets
  • Large bunch fresh spinach leaves
  • 2 tsp. (10 ml) oil to stir-fry
  • Season with soy sauce, garlic, pepper and ginger

Snack

4 Tablespoons (60g) prepared hummus

1 cup (80g) baby carrots

Credit: Freepik

Credit: Freepik

Dinner

Grain salad with protein. Toss together:

  • 4 ounces (100g) grilled shrimp
  • ½ cup (150g) cooked quinoa
  • 2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
  • 2 Tablespoons (30g) reduced calorie vinaigrette dressing.

Place on a bed of leafy greens

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Snack

1 fresh orange

Day 3

Breakfast

1 cup (250g) plain nonfat yogurt

1 banana, sliced sprinkle with nutmeg.

Credit: Freepik

Credit: Freepik

Lunch

4 ounces (100g) grilled halibut

1 cup (80g) steamed asparagus with lemon

Mixed leafy greens salad – as much as you want

2 Tablespoons (30g) reduced calorie salad dressing

Snack

½ cup (125g) nonfat cottage cheese

1 cup (80g) chopped mixed raw vegetables

season with salt, pepper, dried dill or chives

Credit: Freepik

Credit: Freepik

Dinner

3 ounces (85g) grilled lean steak

2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)

2 tsp. (10 ml) olive oil (for Brussels sprouts)

Steamed kale, spinach or Swiss chard with vinegar – any amount

½ small sweet potato sprinkled with ginger

Snack

1 cup (80g) diced fresh pineapple

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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