3-Day Meal Plan for Weight Loss
Breakfast Option 1: 3-Ingredient Pancakes
Eating healthy doesn’t mean you have to say goodbye to pancakes. It actually makes them simpler than ever. Made from whole grains, fruit, and one protein-packed egg, these single-serving pancakes are ready in less than 10 minutes, using just three ingredients. Swap out regular flour for coconut flour and drizzle with honey, maple syrup, or a warm berry compote. Fluffy, eggy, and golden delicious!
Lunch Option 1: Chicken-Quinoa Salad with Arugula and Pistachios
For your salads, break out of the lettuce-and-cucumber box with quinoa. A good gluten-free source of protein, iron, and fiber, quinoa is a quick and hearty way to get in a serving of whole grains. Mix quinoa into a delicious salad loaded with tender chicken for a protein punch that will keep you satisfied until snack time or even dinner.
Dinner Option 1: Easy Thai Steak Noodle Bowl
Steak is a treat because it's so easy to slice up and toss in so many different dishes, including this healthy Asian bowl. This recipe gives you the flavors you love with easy-to-find supermarket ingredients, so you can satisfy your cravings for Thai food at home.
Smart Homemade Snack: No-Bake Chewy Granola Bars
Snacking wisely between meals is a great way to ensure that you’re getting the proper nutrients needed throughout the day, while keeping hunger in check between meals.
First up, a perfectly portable snack you can prep on Sunday and enjoy throughout the week. This lighter, healthier alternative to sugary granola is the perfect way to enjoy your favorite treat without blowing your calorie budget.
Breakfast Option 2: Baked Egg-in-a-Hole
Busy mornings call for a quick, satisfying breakfast. Jump-start your daily protein and whole-grain quota with this easy breakfast classic that both kids and adults can enjoy.
Lunch Option 2: Caprese Wraps with Chicken
These tasty wraps have all the components of a Caprese salad with the added protein of shredded chicken breast, all wrapped up in a multigrain flatbread. It’s just as good on the go as it is when served in your dining room. Pick up a rotisserie chicken to speed up lunch and a leftover sandwich for dinner the next day.
Dinner Option 2: Orange-Glazed Salmon with Olive Quinoa
Get a healthy dose of omega-3 fatty acids from salmon. A fragrant orange rind, juice, and a little maple syrup infuse an aromatic and slightly sweet flavor into this speedy salmon dish. The orange glaze caramelizes perfectly over the fatty salmon, adding layer upon layer of bright and bold flavors. Bonus tip: Eat one portion for dinner and add the remaining fillet in a salad mixed with hearty romaine lettuce and feta cheese for a nutritious lunch the next day.
Smart Homemade Snack: Crunchy Zucchini Chips
Crunchy and salty, while being slightly addictive, this chip recipe can curb you off the store-bought stuff and greasy French fries while exploring the various veggies and seasonings that make the perfect chip. Besides the savory seasoning, the crispy zucchini rounds have a secret whole-grain weapon: amaranth in the breading. It makes them amazingly crunchy without overpowering the vegetable. Light, crisp, and just as good as their junk-food counterparts, these zucchini chips are a revelation.
Breakfast Option 3: Crunchy Peanut Butter Bulgur with Berries
Swap your average bowl of cold cereal for a hot whole-grain cereal. Just this one simple tweak to your morning routine will help you drop pounds and take in fewer calories throughout the day. At 40g whole grains per serving, this no-cook cereal and fruit combo gets you to 75 percent of your daily whole-grain goal before you walk out the door. In addition, this hearty cereal has more staying power, keeping you energized and filling you up much longer than dry, sugar-sweetened cereals. And the best part is that this healthy grain does all the cooking work while you sleep.
Lunch Option 3: Broccoli-Cheese Soup
Broccoli-cheese soup is a cold-weather remedy that hits all the right notes—creamy, cheesy, and soothing, a comfort that warms you from the belly out. The classic version has nearly 400 calories and more than 18g saturated fat per serving. Ours has less than half the calories and one-fourth of the saturated fat. Plus, it’s an easy way to get the kiddos to eat more veggies!
Dinner Option 3: Maple-Glazed Chicken with Apple-Brussels Sprout Slaw
Use this low-calorie dinner as a starting point to a healthy weeknight. Taste comes first, so while this chicken dish clocks in at 300 calories, you still won’t feel like you're depriving yourself. Chicken cutlets can range in size from about 2 ounces each to close to 5 or 6 ounces each. For this meal, we chose the smaller ones.
Smart Homemade Snack: Double-Chocolate Cereal Treats
Satisfy your sweet tooth with these portable 100-calorie treats that are full of chocolaty goodness. Boasting full satisfaction and a dose of whole-grain goodness, they’re ready to eat in a fraction of the time needed to prepare typical sweet treats. For added protein and a fun flavor variation, replace ½ cup cereal with ½ cup chopped toasted nuts.