3-day meal plan

Welcome to your FREE 3-day meal plan. This meal plan is for you if:

> You don't know what to eat

> You don't know how often to eat

> You struggle to stay consistent with food

> You struggle with overeating or feeling out of control

This meal plan is meant to provide the foundation for a healthy diet and a balanced relationship with food.

A few important disclaimers:

> Everyone's preferences and needs are different.

> You should adjust portion sizes and foods to fit YOU!

> Please always check with your doctor and/or healthcare team before trying this or any meal plan or program.

3-Day meal plan

A summary chart for a 3-day meal plan

More detailed outlines for days 1, 2 and 3

Meal plan including daily breakfast, lunch, dinner and snacks

Plants and animal products

This meal plan contains some animal products. You're welcome to make vegetarian-friendly swaps as needed!

Non-recipe meals

This meal plan uses simple meals that don't require recipes. That's done on purpose so you can see how easy healthy eating can be!

Mix-and-match options

You don't have to eat a different breakfast, lunch and dinner each day. Feel free to repeat your favorite options to make things easier, or swap in some of your preferred meals!

Final reminders

This is just an example, and everyone's needs are different.

Please make changes to ingredients, meals, timing, and/or portion sizes as you see fit. You kno`w your body best!

Day 1

Breakfast: Greek yogurt bowl

3/4 cup plain or vanilla greek yogurt 3/4 cup berries of choice

1/4 cup granola

1-2 Tbsp crushed nuts

Lunch: Turkey sandwich with sides

Sandwich with 2 slices of whole wheat bread, 2-3 oz turkey slices, 1 oz cheese, and toppings/condiments of choice

1 medium apple

1/2 cup baby carrots 2 Tbsp hummus

Snack: Veggies and ranch

1 cup cucumber slices

2 Tbsp greek yogurt ranch

Dinner: Pasta with turkey meatballs and zucchini

1 cup cooked pasta (whole wheat or chickpea for extra protein) 1 cup zucchini noodles

1/2 cup marinara sauce

4 oz turkey meatballs, frozen or homemade

Snack:

1/2 cup vanilla greek yogurt 2 crushed oreo cookies

Remember to adjust ingredients and portion sizes to you!

Day 2

Breakfast: Eggs, toast and fruit

2 eggs, cooked in any style

1-2 slices whole wheat toast with a pat of butter 1/2 cup fruit of choice

Latte made with cow's milk or soy milk

Lunch: Canned lentil soup with sides

1 serving low sodium lentil soup 1 serving crackers of choice

3/4 cup baby carrots

1 cheese string or babybel

Snack: Fruit and protein shake

1 pre-made protein shake with 20+ grams protein 1 medium apple

Dinner: Salmon sushi bowl

1 cup cooked rice with 1/4 cup edamame (optional) 4 oz baked or canned salmon

1 cup cucumber slices

1-2 Tbsp sriracha mayo

Snack: Snickers dates

2-3 medjool dates

Stuff each with 2 tsp peanut butter

Top each with 2-3 chocolate chips and salt

Remember to adjust ingredients and portion sizes to you!

Day 3

Breakfast: Peanut butter and berry toast

2 slices whole wheat bread, toasted

1 Tbsp natural peanut butter per slice 1/3 cup berries per slice

1 Tbsp hemp hearts per slice

Lunch: Tuna wrap with sides

1 whole wheat tortilla or high fibre wrap

Tuna salad with 1 can of tuna in water, seasoned as desired Additional toppings on wrap as desired

1 medium apple

Snack: Baby carrots and hummus

1 cup baby carrots

2 Tbsp hummus

Dinner: Greek chicken and rice bowls

3/4 cup cooked potatoes

1-2 cups greek salad with romaine, tomato, cucumber, bell pepper, red onion, feta cheese and vinaigrette

4 oz chicken breast or skewers 2 Tbsp tzatziki sauce

Snack: Nuts and chocolate

1/4 cup dry roasted cashews, unsalted 1 Tbsp chocolate chips

Remember to adjust ingredients and portion sizes to you!