What to Eat on a 3 Week Diet

Are you fed-up of trying everything to lose weight?

If yes, no need to worry because most of the people find themselves nowhere when they try to lose weight. Losing weight looks like a hectic process and it requires a bit of patience to get your desired shape.

I’ll share the three weeks diet plan that will help you lose weight quickly without doing any exercise.

The guide below will show you what you’ve to eat for the next 21 days to lose weight.

In as low as three weeks, you can lose up to 10 pounds.

During this diet plan, you‘ll be consuming about 1100 to 1250 calories in a day. After three weeks, you have to go back to the normal daily calorie consumption, as recommended by the nutritionists.

Let’s get rolling.

 

Table of Contents

Day 1

Breakfast: Chicken roll with fruit

chicken roll with fruit
Image Source

Ingredients

  • Whole grain rolls
  • 2 slices of boneless chicken
  • One tomato
  • Some salad leaves
  • Apple or grapes

Method

  • Grill 2 pieces of chicken on the grill.
  • Fill whole grain rolls with 2 grilled pieces of chicken, tomato and salad leave.

Eat chicken roll and an apple or 10 pieces of grapes.

It has been proved that people who consume whole grain lose weight quickly as compared to people who don’t.

Lunch: Jacket potato

Jacket potato
Image Source

Ingredients

  • One jacket potato
  • 7 teaspoons of cottage cheese
  • Pineapple rings
  • Salad leaves

Method

Pour cottage cheese, salad leaves, and pineapple rings on potato jacket.

Pineapple is an excellent source to give a boost to metabolism.

Dinner: Beef Spaghetti Bolognese

Beef Spaghetti Bolognese
Image Source

Ingredients

  • 150 g spaghetti
  • 115 g minced beef
  • A cup of water
  • 1 garlic clove
  • Chopped onion
  • Salt and pepper

Method

  • Fry beef mince in non-stick pan and add some water into it
  • Add spaghetti and all other ingredients. Let it cook for 10 minutes.
  • Give it a simmer for another 10 minutes and your delicious dinner is ready.
Recommended Reading:  A Detailed Diet to Lose Weight

 

Day 2

Breakfast: Fruit Salad

Fruit Salad
Image Source

Ingredients

  • 1 apple
  • 1 banana
  • A little pineapple
  • Low-fat yogurt
  • One crushed almond

Method

  • Mix all the fruit
  • Make it’s topping with yogurt and crushed almond

Center for Disease Control and Prevention has published a report that fruit plays a vital role in weight management.

Lunch: Beef baguette

Beef baguette
Image Source

Ingredients

  • 2 pieces of French bread
  • 2 slices of beef
  • One tomato
  • Salt and pepper
  • Salad leaves

Method

  • Roast two pieces of beef by adding salt and pepper
  • Warm the French bread and fill it with roasted beef
  • Make its topping with tomato and salad leaves

Dinner: Vegetable chili rice

Vegetable chili rice
Image Source

Ingredients

  • 1 onion
  • 1 chopped green pepper
  • 1 grated carrot
  • 1 chopped tomato
  • Some beans
  • Salt and pepper
  • 8 teaspoons of brown rice
  • Water

Method

  • Boil rice in water and put it at side
  • Fry onion and carrot in nonstick pan
  • Add tomato, salt, pepper, and beans
  • Add some water and let it cook for 10 minutes
  • Make topping of this mixture with brown rice and eat

 

Day 3

Breakfast: Marmalade Toast

Marmalade Toast
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Make a topping of two slices of wholegrain toast with marmalade. Additionally, you can use two teaspoons of low-fat spread over toasts.

Lunch: Grilled Beef

Grilled Beef
Image Source

 Ingredients

  • 2 small slices of beef
  • 3 teaspoons of olive oil
  • Salt and pepper
  • Soy Sauce

Method

  • Dip slices of beef into soy sauce and add salt and pepper
  • Add olive oil
  • Grill slices of beef.

Beef is an excellent source of protein and fiber that help to reduce weight.

Dinner: Turkey Sandwich

Turkey Sandwich
Image Source

In dinner of day 3, you should eat turkey sandwich along with fruit. You can eat 5 pieces of strawberries.

Ingredients

  • 2 Slices of wholegrain bread
  • 3 slices of turkey meat
  • Salt and pepper
  • 1 tomato
  • Salad leaves
  • Low-fat cheese

Method

  • Grill slices of turkey and pour salt and pepper onto it.
  • Fill slices of bread with turkey slices
  • Add cheese, tomato, and salad leaves

 

Day 4

Breakfast: Boil Egg

You need to take 2 boil eggs in the breakfast along with a cup of tea or coffee without sugar

International Journal of Obesity has published in a study that people who eat eggs in breakfast tend to lose weight more.

Lunch: Baked Chicken and Potato

Baked Chicken and Potato
Image Source

Ingredients

  • 3 potatoes cut into small pieces
  • 3 to 4 small pieces of chicken boneless
  • 3 Teaspoons of olive oil
  • Salt and pepper

Method

  • Roast potatoes in oven separately
  • Add olive oil and pepper into chicken pieces
  • Bake chicken in the oven
  • Mix chicken and potatoes

Dinner: Ploughman’s Roll

Ploughman’s Roll
Image Source

Ingredients

  • 2 slices of French bread
  • Cheddar cheese
  • Salad leaves and 1 tomato

Method

Fill French bread’s slices with all the ingredients and enjoy your dinner.

 

Day 5

Breakfast: Flakes

Flakes
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On day 5, your breakfast is a bowl of flakes mixed with low-fat milk.

This is a very energetic and low-calorie breakfast.

Lunch: Minestrone Soup

Minestrone Soup
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You need to eat one can of Minestrone soup. Minestrone soup is available ready-made in the market. You also have to eat one slice of wholegrain bread.

Dinner: Lamb chops grilled with potatoes

Lamb chops grilled with potatoes
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Ingredients

  • 2 potatoes cut into pieces
  • Lean Loin lamb chop
  • Salt and pepper
  • Soy sauce

Method

  • Bake potatoes in the oven
  • Add soy sauce, salt, and pepper in lamb chops
  • Grill lamb chops on the griller

 

Day 6: Apple Diet Day

Breakfast: Apple

On day 6, your breakfast is three apples, that’s all.

A review Published in 2008 reveals that apple is also wonderful food which keeps cancer at bay.

Lunch: Apple

You need to eat 3 apples in the lunch.

Dinner: Apple and grilled chicken

Apple and grilled chicken
Image Source

You need to eat 2 apples and thin 2 slices of grilled chicken

Ingredients

  • 2 thin slices of chicken
  • Soy Sauce
  • Salt and pepper
  • 1 tomato

Method

  • Add salt, soy sauce into chicken
  • Grill the chicken.
  • Top it with one tomato

 

Day 7

Breakfast: Muesli Milk

Muesli Milk
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Your breakfast is 4 teaspoons of muesli along with some milk and an apple.

Lunch: Grilled Salmon

Grilled Salmon
Image Source

Ingredients

  • 2 slices of salmon fish
  • Vinegar
  • Salt and pepper
  • Lemon
  • 3 teaspoons vegetable oil

Method

  • Pour vinegar, salt, and pepper onto salmon slices
  • Grill both slices and pour vegetable oil
  • Eat with adding some lemon juice

Dinner: Turkey Noodles

Turkey Noodles
Image Source

Ingredients

  • Olive oil
  • 1 small chopped onion
  • 1 clove crushed garlic
  • 175 g without skin turkey
  • Green and red Pepper
  • Whole wheat noodles
  • Black bean sauce

Method

  • Pour some olive oil into pan and heat the oil
  • Add onion and garlic. Make this solution soft
  • Add Turkey slices and both peppers
  • Add black bean sauce
  • Cook noodles separately as mentioned on the pack
  • Mix noodles with turkey meat and steam it for 5 minutes
Recommended Reading:  The Best Slimming Diet Plan

 

Day 8

Breakfast: Croissant

Eat croissant with jam and tea.

Lunch: Soup with toast

Soup with toast
Image Source

In lunch, take soup made of carrot and coriander along with 2 toasts made of wholegrain.

Ingredients

  • 3 Carrots
  • Some coriander
  • Onion
  • Garlic clove
  • Salt
  • 2 teaspoons of olive oil

Method

  • Pour oil into pan and make onion brown
  • Add some water
  • Add carrots and coriander and garlic
  • Add salt and boil well.

Dinner: Grilled Salmon

On day 8, your dinner is grilled Salmon. The procedure to make grilled salmon has been discussed in the lunch of day 7.

 

Day 9

Breakfast: Beans with toast

Beans with toast
Image Source

You need two slices of wholegrain bread and pour some canned beans onto them. This is your breakfast for day 9.

Lunch: Mushroom omelet

Mushroom omelet
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Ingredients

  • Onion
  • Egg
  • Olive Oil
  • Low-fat cheese
  • Wholegrain bread slice

Method

  • Pour oil into pan and heat it
  • Add onion and mushroom into it and make them soft. After making soft put them on a separate plate.
  • Add one beaten egg into the pan and when the egg is just about to thicken pour onion and mushroom mixture and add some cheese.

Dinner: Apple

Your dinner for day 9 is three apples. Apples play a vital role to boost metabolism and get rid of extra pounds.

 

Day 10

Breakfast: Cereals

Take a bowl of whole grain cereals and add some low-fat milk

Lunch: Tzatziki with pitta

Tzatziki with pitta
Image Source

Your lunch for day 10 is a small bowl of Tzatziki and whole grain pitta.

Dinner: Beef Pasta

beef pasta
Image Source

Ingredients

  • 1 onion
  • Some chopped tomato
  • Some diced beef
  • Grated carrot
  • Some pasta
  • Grated low-fat cheese

Method

  • Preheat pan and add some oil with onion
  • Add diced beef and cook for 3 minutes
  • Add pasta, tomato and grated carrot
  • At the end, add some cheese and cook for 2 minutes

 

Day 11

Breakfast: Chicken Roll

For day 11, your breakfast is chicken roll. It has been discussed on the breakfast of day 1. Please see breakfast of day 1 for details.

Lunch: Avocado

You need to eat two avocados mixed with low-fat yogurt.

Avocado is extremely helpful for weight loss. A study has proved that avocado meal plays a pivotal role in the loss of appetite.

Dinner: Broccoli Salad

Broccoli Salad
Image Source

Ingredients

  • Broccoli
  • Onion
  • Vinegar
  • Low-fat cheese
  • Chicken

Method

  • Cook chicken separately
  • Add cheese into cut broccoli
  • Add vinegar and onion (chopped) into broccoli

 

Day 12

Breakfast: Wholegrain bread

You need to eat two slices of wholegrain bread along with one glass of low-fat milk

Lunch: Wholegrain toast

Wholegrain toast
Image Source

Ingredients

  • 2 slices of wholegrain bread
  • 1 tomato
  • 1 onion cut into ring
  • Low-fat cheese

Method

Make topping of bread with cheese, tomato, and onion

Dinner: Ready Meal

Take a box of ready meal. Keep in mind that calorie should not increase 300.

 

Day 13

Breakfast: Cereals

You need to mix cereals with one banana and low-fat yogurt.

Lunch: Readymade sandwich

You need to take one readymade sandwich along with an apple. Please make sure that total calories should not increase than 300.

Dinner: Baked Chicken and Potato

Baked chicken has already been discussed in the lunch of Day 4. Please see ingredients and method to cook baked chicken and potatoes in the Day 4 lunch.

 

Day 14

Breakfast: Boiled egg with juice

You need to take one boil egg and one glass of juice.

Lunch: Chicken Caesar Salad

Chicken Caesar Salad
Image Source

Ingredients

  • Salad Leaves
  • 300 g Small pieces of chicken
  • 1 teaspoon Anchovy paste
  • Lemon juice
  • Salt
  • Grated low-fat cheese

Method

  • Grill the chicken pieces
  • Add all the remaining ingredients with chicken
  • Make topping with Cheese

Dinner: Jacket Potato with beans

Jacket Potato with beans
Image Source

Ingredients

  • Jacket Potato
  • Can beans
  • Low-fat grated cheese

Method

  • Fill Jacket potato with can beans and make its topping with grated cheese.

 

Day 15

Breakfast: Wholegrain bread toast

Wholegrain bread toast
Image Source

Breakfast for 15th day is two slices of wholegrain bread with a topping of low-fat peanut butter.

Peanut butter contains omega 3 fatty acids that trigger the process to accelerate metabolic rate. In 2013, Food and Function has published a study that clearly explains that omega 3 fatty acids play a significant role in weight loss.

Lunch: Chicken apple and Pasta salad

Chicken apple and Pasta salad
Image Source

Ingredients

  • 300 g chicken in small pieces
  • 200 g pasta
  • Soy sauce
  • 1 green apple
  • Walnut toasted
  • Salt and pepper

Method

  • Cook pasta in a pan by adding salt and pepper
  • Grill chicken by applying soy sauce
  • Cut apple into small pieces and mix it with pasta and chicken
  • Add toasted walnut

Dinner: Baked Jacket Potato

Baked Jacket Potato
Image Source

Ingredients

  • Jacket potato
  • Vegetable oil
  • Salt
  • Coriander

Method

  • Preheat oven
  • Pour vegetable and salt onto potato
  • Bake till it is cooked
  • Make a topping with coriander

 

Day 16

Breakfast: Cereals with milk

Breakfast of day 16 is same as of day 10. Take a small bowl of cereals and add low-fat milk.

Recommended Reading:  7 Day Diet Plan to Lose 10 Pounds

Lunch: Readymade meal

Eat a readymade meal in the lunch. You should make sure that meal must not contain more than 300 calories.

Dinner: Chicken Sandwich

Chicken Sandwich
Image Source

Ingredients

  • Low-fat Caesar dressing
  • Romine lettuce
  • 2 small slices of chicken breast
  • 2 slices of wholegrain bread
  • Low-fat cheese

Method

  • Grill the chicken by adding salt
  • Fill bread slices with chicken and Romine lettuce
  • Make dressing with Caesar dressing
  • Add low-fat cheese

 

Day 17

Breakfast: Scrambled egg with toast

scrambled egg with toast
Image Source

Make a topping of wholegrain toast with scrambled egg and some leaves of coriander.

Ingredients

  • 1 egg
  • Salt
  • 2 toast of wholegrain
  • Low-fat butter

Method

  • Heat butter in the pan
  • Add egg and salt and make it scramble
  • Make topping of toasts with egg and coriander

Lunch: Beans with apple

Beans with apple
Image Source

Eat beans and one apple.

Ingredients

  • Beans
  • Soy sauce
  • Tomato
  • Salt and pepper

Method

  • Add water into pan and heat it
  • Add beans, sauce, tomatoes, and salt
  • Cook for 15 minutes

Dinner: Grilled Salmon

Eat grilled salmon in dinner. Method to make grilled salmon has been discussed in the lunch of day 7. Please see there for more detail.

 

Day 18

Breakfast: Cheese croissant

Eat one wholegrain croissant filled with low-fat cheese.

Lunch: Fruit salad

Fruit salad
Image Source

Ingredients

  • Some strawberries
  • Some blue cherries
  • Pineapple chunks
  • Avocado

Method

  • Cut all the fruit except cherries
  • Mix the fruits and enjoy your lunch

Dinner: Spinach Sandwich

Spinach Sandwich
Image Source

Ingredients

  • Some Spinach
  • Low-fat cheese
  • Wholegrain bread
  • Salt
  • 2 teaspoons Olive oil

Method

  • Put spinach into chopper and chop it
  • Apply oil onto bread slices
  • Fill slices with spinach and cheese
  • Grill the bread on griller for 5 minutes

 

Day 19

Breakfast: Muesli milk and apple

Eat muesli by a adding some milk and eat an apple. This has been discussed in the breakfast of day 7.

Lunch: Salmon and broccoli

Eat some steamed broccoli and grilled salmon. Method to grill salmon has been discussed in the lunch of day 7.

Dinner: Chicken Salad

Chicken Salad
Image Source

Eat Chicken Salad in the dinner.

Ingredients

  • Readymade grilled chicken
  • 2 stalks celery
  • ½ red bell pepper
  • 5 green olives
  • Small red onion chopped
  • Low-fat spread
  • 1 apple
  • Romaine lettuce

Method

  • Cut all the ingredients and mix well except romaine Lettuce.
  • Add spread and mix again
  • Add Romaine lettuce

 

Day 20

Breakfast: Banana and Milk

Eat 2 bananas and one glass of low-fat milk.

Lunch: Turkey sandwich

Eat one turkey sandwich. Method to make turkey sandwich has already been discussed in the dinner of day 3. Please see dinner of day 3 for more detail.

Dinner: Beef cheese omelet

beef cheese omelet
Image Source

Eat beef cheese omelet in the dinner.

Ingredients

  • 2 eggs
  • 4 teaspoons of low-fat milk
  • Mustard powder
  • Salt and black pepper
  • Handful cooked chopped beef
  • Low-fat cheese
  • Low- fat butter

Method

  • Break eggs in a bowl
  • Add salt, pepper, beef, mustard powder milk and cheese.
  • Beat well whole mixture
  • Heat the butter in a pan and pour the mixture into pan
  • Let it cook on slow fire for five minutes from each side.

 

Day 21

Breakfast: Apple and Juice

Eat 2 apples and one glass of juice. You can choose any type of juice which you like.

Lunch: Chicken Pasta

Chicken Pasta
Image Source

Eat chicken pasta.

Ingredients

  • Salt and ground pepper
  • Readymade Grilled chicken
  • Some low-fat cheese
  • 1 teaspoon Dijon mustard
  • Scallion greens

Method

  • Boil water in a pan and add pasta. Cook for 5 minutes on high flame.
  • When it comes to dry, add chicken, mustard salt, and pepper and cook for 5 minutes
  • Pull out cooked dish in a bowl and make a topping with scallion greens.

Dinner: Pitta bread

Eat pitta bread with hummus. Make it sure that hummus should be low-fat.

 

Here is the deal.

If you go through this diet plan for three weeks, it is guaranteed that you will lose at least 10 pounds.

Importantly, this is a very healthy diet plan. You will not experience any side effects like people usually experience in crash dieting.

You need to be patient while losing weight through this diet. Set small goals to lose weight. Adopt three-week diet plan to lose some weight and go back to your normal diet.

After a couple of weeks, again adopt this three-week diet plan to lose more weight. This is a brilliant strategy to lose weight for those people who are too much obese.

Even The American Journal of Clinical Nutrition has published in a study that people who lose weight with more patience and over a long period of time, they maintain their weight well for a long period than those who lose at a fast pace.

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