Meal Plan For 3 Week Diet


The meal plan for three-week diet is a new fad diet and weight loss program. The three week diet is a new, proven and simple way of losing weight that has been developed by Brad Pilon. In addition to shedding excess weight, the diet program will also show you how you can get rid of unhealthy eating habits that have been previously holding you back from losing weight.

MEAL PLAN – 3 Weeks Weight Loss

Why 3 weeks and weight loss?

Obesity is a problem that the human population is facing more and more. We think that improving global health will be achieved through better nutrition and weight-loss education.

According to research, commencing a diet with a noticeable weight loss boosts motivation and the likelihood of sticking with it for a longer period of time. You may jumpstart your weight loss journey with the “3 Week Weight Loss Program.”

According to studies, it takes three weeks to form and sustain new habits, adjust to portion sizes, overcome sugar cravings, and reap the benefits of all the health benefits offered by this program. Following that, you are prepared to use the “more advanced” Lifesum programs with all the available food options.

I cannot see the ‘3 Week Weight Loss’. What can be the reason for that?

This new 3 Week Weight Loss program is a Premium feature specific to users that have a goal of losing weight, and are within the daily calories target of 1200-2100 kcal.

Please make sure you have the settings required:

1) Please make to follow the required settings concerning food preferences and allergies. In order to check the settings:

The programme is a detailed meal plan including recipes that are sometimes not compatible with food preferences like vegetarian, vegan and pescatarian, or allergies to gluten, dairy, nuts, eggs, shellfish, fish etc. This means that currently the meal plan is not able to support food preferences or allergies.

2) Please make sure that your calorie goal is above 1200 under Settings/Personal Details

Please make sure your target calories is above or equal to 1200 (applicable both for men and women), otherwise you will not see the programme. This is the first version of the programme and we start by supporting this calorie group and selected plans. This may change in future, meaning other plans and goals might be supported at a later point.

Tap into Me — Settings — Personal Details — Calories/Day. Make sure you have a daily calorie goal of 1200 kcal or above.

3) Please make sure that you have chosen “Lose weight” as your goal.

Please note: the meal plan begins to count down from the day you track your first meal in the plan. Then the status will change from “Not Started” to the day in question.

What does ‘meal planner’ in the programme mean?

This is the view where you are able to plan your meals for the coming days. You have some days as default but can add and remove days. If you want to have something else than what is planned for you per default you need to change it in here.

What does ‘shopping list’ in the app mean?

The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicates that you have new items in it.

In the shopping list I see e.g. multiple bananas and other ingredients, is it okay to buy just the same kind?

Yes, absolutely. Currently we can only handle the shopping list by adding the ingredients independently from their shape/preparation form. So if you e.g. see cucumber in pieces, grated and peeled just buy a cucumber and then prepare it according to the instructions in the recipe later on.

When I tap forward in the diary I am not forwarded to the following day on the ‘3 Week Weight Loss program’, I am still on the current day, why? (Android)

What you see in the diary is what you shall focus on today. If you want to plan for upcoming days, simply tap into meal planner and do it in there.

In the recipes I see some ingredients that are hard to find where I live, can I change into something similar?

Yes, absolutely. Please check out this table for possible alternatives:

Semi skimmed milkUnsweetened almond/oat/quinoa/coconut milk
Blueberries/strawberries/raspberries rawBlueberries/strawberries/raspberries frozen
Fruit (e.g banana, apple)Fruit (e.g pear, plum, exotic fruit)
Potato, sweet potatoBeet roots, carrots
Creme fraiche light/light cooking creamTurkish yogurt/greek yogurt
Chicken/salmon/red meatTofu/quorn/oumph
Low fat yogurtFishUnsweetened soygurtEither shellfish OR chicken, tofu, poultry, quo

Soba noodles                                                         Shirataki, glass or rice noodles

I cannot see my Life Score™

This is intended. This programme is just focusing on basics. The Life Score™ will be visible again as soon as you finish the 3 Week Weight Loss and switch to another Meal Plan.

I cannot see my vegetable/meat trackers any longer

In this programme these trackers are not activated as standard as we want you to focus on just the meal tracking.

I happened to track the given recipe in the diary, but I was actually having something else, how do I untrack it?

Tap into the recipe again, there you will find an ‘untrack’ button. Then track the correct one.(Android) / You can untrack by swiping over the tracked item in your Diary (iOS)

What does ‘cheat meal’ mean?

Dieting is difficult, so we permit you to “cheat” four times during this time. It doesn’t matter what you ate or how much of a meal you had. Simply click this button, and we’ll regard it as a minor setback on your path to a healthy living. Do not forget that losing weight does not require you to consume carrots and broccoli on a daily basis. Total cheat meals for the 21 one days are 4. When you monitor a cheat meal, it is a break from the diet; there is a defined quantity of calories for these meals, so you don’t need to be concerned that it will affect your goal.

When my 21 days have passed I end up in plan store and my ‘3 Week Weight Loss program’ in diary is gone, why?

The reason for this is because you have now kick-started your weight journey successfully in Lifesum and are ready to pick another long term plan. If you don’t know which one to pick, please do the plan test that helps you find the perfect plan for your needs.

Is it dangerous to follow 3 Week Weight Loss longer than 3 weeks and restart the programme after it has ended?

Not at all, no. Our meal plans can be used for a period of time beyond 21 days. However, one should always make an effort to eat a variety of foods, especially when the objective is weight loss and the plan’s recommended energy consumption is lower than usual. To ensure you get all the vitamins and minerals you require, if you continue for longer than three weeks, you can add side dishes, such as salad (green leaves, tomato, cucumber, lettuce, and red bell pepper). By keeping note of them directly in the diary, you can add those accoutrements.

Can I restart the plan?

Yes, you will find the option to restart either in the plan settings (top right in settings view) or by going to the DIETS section at the bottom tab bar and clicking on the active plan. You will then see the button “Restart Plan” (iOS)

How can I deactivate the plan if I do not want to complete it?

Please go to the DIETS section in the app and choose another plan.

I happened to press ‘Eat this every day’ but now I regret it, how can I undo that?

Since you now have told the meal planner that you want that meal all the coming days for the program you will have to tap into each of the days and meals where you want to eat something else in order to change it.

When I swap between meals in the meal planner the macronutrient intake for the day appears to be higher than what I’ve been recommended, why?

The meal plans are not tailored to your individual objectives because they are created using broad recommendations. What you can do is approach the objectives for each macronutrient as more of a set of guidelines. Every day achieving your macronutrient goals is challenging and not something you should aim for. Instead, strive to come close to the macronutrient and calorie targets. This will help you achieve a balanced diet.

Suggestion for foods to add if your calorie goal exceed more than 1600 kcal per day! Remember, all foods added beyond the meal plan recipes needs to be tracked separately in the dairy

  • Eggs (i.e. boiled, scrambled)
  • Nuts & Seeds (i.e. cashews, peanuts, walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds)
  • Berries (i.e. blueberries, raspberries, strawberries)
  • Fish (i.e. salmon, cod, trout, tuna, mackerel)
  • Tofu
  • Quorn
  • Vegetables (i.e. broccoli, cauliflower, spinach, avocado, cabbage, kale, mushroom, pumpkin, zucchini, aubergine, tomato)
  • Legumes (i.e. lentils, black beans, kidney beans, chickpeas)

Tips on how to increase the energy amount in the prepared meals:

  • Drizzle some olive or rapeseed oil onto your food for some extra healthy fat and energy.
  • Top your meal up with some crunchy nuts.
  • Add an extra egg or two to your meal to increase the amount of energy, protein and fat.
  • Add some extra beans or lentils to you meal! They are filled with fiber, protein & vitamins.

Lockdown Challenge: Follow This 3 Weeks Diet Plan To Shed Unwanted Kilos!

Attempting to lose weight but failing? Try out this diet for 21 days and observe the results for yourself!

The government has no alternative but to impose a total lockdown for 21 days in order to stop the fatal illness from infecting more individuals in its trail as the unique coronavirus spreads like wildfire. It’s important to stay home and keep your distance from others during this time, but it doesn’t mean you have to spend it binge-watching TV or viewing movies or eating processed food.

Everyone aspires to have a body that is flawlessly toned, but given the way we live, this ideal seems improbable. Therefore, if you’ve ever wished for a flat stomach, now is the perfect moment to get it because you won’t have anyone to entice or distract you from sticking to a rigorous diet plan. How should I begin? What should I eat? What should I avoid? Here is all the information you need to know about your 21-day diet plan, though!

P.S. My nutritionist gave me this diet plan in 2018 and it assisted me in losing about 5 kg. You won’t feel bloated or famished as a result.

Count Calories

weight loss diet plan three

To lose weight, you must follow a straightforward equation: burn more calories than you take in. You may get a good notion of how many calories you are ingesting and avoiding by counting them. It will assist you in monitoring your weight reduction progress and inspire you to stick to your diet. Experts advise people to cut 500 calories from their daily caloric intake in the first week, and another 500 in the following week.

Cut Down On Refined Carbs

Despite having no nutritional value, refined carbohydrates constitute a major health danger. They can contribute to obesity and blood sugar increases. It has been demonstrated by numerous research that a diet heavy in refined carbohydrates causes abdominal obesity or belly fat.

Say No To Sugar

weight loss diet plan one

Reduce your intake of refined sugar and foods with added sugar, as these can have a considerably bigger negative impact on your health. They have the potential to eventually induce obesity, diabetes, and heart disease in addition to weight gain. Therefore, avoid sugar.

Avoid Dressing And Sauce

If we are saying that you should eat salad, that doesn’t mean you have to top it up with sauces or salad dressings. These are loaded with flour, sugar and salt which will give you nothing except fat! 

Increase Fiber Intake

Increasing your dietary fiber intake can help you lose weight quickly. A healthy carb that humans cannot digest and absorb is dietary fiber. It increases the quantity of beneficial gut bacteria and aids in the breakdown of fat into short-chain fatty acids. According to a study, persons who have a wider diversity of gut flora are less likely to gain belly fat.

Portion Your Meals

weight loss diet plan four

You would be greatly misled if you believed that eating healthily wouldn’t make you fat. Portion control should be used in conjunction with a healthy diet. Eat from a small plate, half of which should be vegetables, one-fourth whole grains, and the remaining portion protein.

Avoid Processed Foods

Sausage, salami, drinks, ready-to-eat foods, packaged foods, and frozen foods are examples of processed foods that are rich in sugar and sodium. Additionally, these foods have a low nutritional value, a high calorie content, and are laden with preservatives, flavorings, and artificial colors.

Avoid Beverages

Consuming soda, bottled juice, cold drinks, coffee or tea with cream and sugar is a big no-no if you’re trying to lose weight. These are stuffed full of artificial sweeteners, preservatives, and carbonated water, all of which will cause you to gain weight.

Exercise Is A Must

weight loss diet plan two

You’ve probably heard that weight loss depends on your food 70% of the time and exercise 30% of the time. Do some modest weight training as a result. You can take brisk walks, use the stairs more frequently, or perform simple cardio exercises for 15 to 20 minutes each day. This will not only aid in weight loss but also in muscle toning and giving you a more sculpted appearance.

Include Protein

A high-protein and low carb diet is great for weight loss. It reduces energy intake, maintains muscle mass, and prevent you from gaining weight.

Get Some Sleep!

weight loss diet plan five

Do you frequently watch movies or television shows at night? If so, you must quit because insufficient sleep results in weight gain. You did read that correctly. According to numerous studies, persons who get less sleep than 7-8 hours each night have higher levels of the hunger hormone ghrelin and lower levels of the hormone ghrelin, which can cause overeating and weight gain.

According to a different study, if a person sleeps 5 hours each day, he consumes more carbohydrates and puts on almost 2 pounds.

Start Your Day With A Glass Of Honey Water

It’s not tough to implement this weight reduction advice, is it? The simplest way to lose weight is to drink honey water on an empty stomach. This beverage will not only aid in weight loss but also enable your body to absorb vitamins, thereby boosting your immune system.

Drink Adequate Water

You’ve probably heard that consuming eight glasses of water a day will aid in weight loss. The Journal of Clinical Endocrinology and Metabolism states that if a person doubles his daily water intake by 1.5 liters, he will burn an additional 17,400 calories and lose about 5 pounds.

Here is a food plan that you must adhere to for 21 days in addition to these suggestions for weight loss.

Week 1

Day 1

Breakfast:  ½ cup oatmeal with seasonal fruits and almonds

Lunch: For your lunch you can have a bowl of dalia, khichdi and curd. You can also have salad.

Evening Snacks: 1 cup seasonal fruits

Dinner: 1 bowl of dal or soup, loaded with vegetables.

Day 2

Breakfast: Sambar with 2 brown rice idlis

Lunch: Whole grain roti with mixed vegetable curry with curd

Evening Snacks: dry fruits with amla

Dinner: tofu/ chicken curry with mixed vegetables

Day 3

Breakfast: paneer sandwich with mint chutney

Lunch: whole grain chapatti with dal and curd

Evening Snacks: 1 cup seasonal fruits

Dinner: a bowl soup, or lauki sabzi

Day 4

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk

Lunch: chole curry with brown rice

Evening Snacks: An apple

Dinner: Khichdi or dalia with side salad

Day 5

Breakfast: 2 bananas, an apple and a glass of milk

Lunch: whole grain roti with vegetable sabzi

Evening Snacks: granola bar

Dinner: Rice and steamed veggies

Day 6

Breakfast: green smoothie/ coffee with egg whites

Lunch: quinoa with mixed green salad

Evening Snacks: 1 cup moong bean sprouts

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

Day 7

Breakfast: smoothie, frozen berries & dry fruits

Lunch: veg fried rice

Evening Snacks: granola bar

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

How You Will Feel By The End Of Week 1

You will lose water weight and a healthy eating habit will prevent overeating and bloating. You will drop some kilos and feel happy. But, don’t give up, you have to lose more weight! 

Week 2

Day 1

Breakfast: ½ cup oatmeal with seasonal fruits and melon seeds

Lunch: whole grain roti with boiled vegetable curry/ brown rice with chickpea curry

Evening Snacks: an apple to maintain your sugar levels

Dinner: boiled chicken breast/ egg whites

Day 2

Breakfast: fruits salad- pineapple, oranges, kiwi or avocado with a glass of pineapple juice

Lunch: a bowl of poha

Evening Snacks: an apple

Dinner: tofu/ chicken curry with side salad

Day 3

Breakfast: 2 moong daal crêpes with a cup of green tea  and dry fruits

Lunch: roti with vegetable curry and curd

Evening Snacks: a cup of black coffee

Dinner: You can have a bowl of soup or a vegetable sandwich

Day 4

Breakfast: ½ cup of masala oats

Lunch: idli sambhar

Evening Snacks: a bowl of seasonal fruits

Dinner: a bowl of dal with side salad

Day 5

Breakfast: chana dal pancakes with a cup of black coffee

Lunch: rava dosa with sambar

Evening Snacks: dry fruits with amla

Dinner: boiled eggs without yolk

Day 6

Breakfast: brown bread toast with a glass of pineapple juice

Lunch: Large salad with rajma curry and quinoa

Evening Snacks: 1 cup moong bean sprouts

Dinner: Lentil pancakes with tofu curry

Day 7

Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast

Lunch: Brown rice with dal

Evening Snacks: A piping hot cup of green tea

Dinner: sandwich loaded with vegetables

How You Will Feel By The End Of Week 2

Of course, you will start to burn fat and weigh less. If you have any digestion, gastritis and immunity problem, it will slowly start to vanish and you will feel healthy!

Week 3

Day 1

Breakfast: 2 moong daal crêpes with a cup of green tea  and dry fruits

Lunch: whole grain roti with a bowl of vegetable curry and curd

Evening Snacks: 1 glass of coconut water

Dinner: Dal, veggies with brown rice or roti and vegetable soup

Day 2

Breakfast: 2 tbsp of peanut butter with one piece of toast and a glass of pineapple juice.

Lunch: black bean, cheese burrito and an apple

Evening Snacks: 1 granola bar

Dinner: 1 cup mushroom clear soup and a glass of warm milk before bed

Day 3

Breakfast: egg whites with a glass of orange juice

Lunch: quick lemon chicken with rice and 2 cups of broccoli

Evening Snacks: an apple

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

Day 4

Breakfast: 2 wheat and millet pancakes with 1 tbsp honey and a cup black coffee

Lunch: whole grain chapatti with a bowl of green veggies and side salad and curd

Evening Snacks: ½ plate of watermelon

Dinner: Lentil pancakes with tofu curry

Day 5

Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruits

Lunch: rava dosa with sambar

Evening Snacks: an apple

Dinner: tofu/ chicken curry with side salad

Day 6

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit

Lunch: upma with a bowl of curd and side salad

Evening Snacks: granola bar

Dinner: Lentil pancakes with tofu curry

Day 7

Breakfast: scrambled eggs and 1 large grapefruit

Lunch: rava idli with sambar and a bowl of curd

Evening Snacks: a bowl of seasonal fruits

Dinner: tofu/ chicken curry with side salad

How You Will Feel By The End Of Week 3

Good job! You adhered to the plan and can clearly see the difference yourself. You look much slimmer, weigh much lesser and you are more active than ever before!

Do’s and Don’ts

  • It is always advised to do some basic exercises, this makes the diet even more effective.
  • Apart from that, junk food is a strict no no as it can ruin your efforts.
  • Do not skip meals as the gap leads to overeating or bloating which results in weight gain.
  • Reduce sugar intake as much as you can. But if you are unable to control your cravings, have gur or honey. 

Well, we hope you follow this diet plan and remain in shape during this quarantine period. If you have any other diet plan, tell us in the comments and we will surely mention it in our articles.

3 Week Diet : Shed Up to 23 Pounds in 21 Days

The 3 Week Diet was created by nutritionist, personal trainer, and author Brian Flatt.

This program comes with a money-back guarantee and promises weight loss results between 12 and 23 pounds in 21 days.

3 week diet- Brian Flatt

Brian Flatt claims that dieters may also experience a range of other benefits with this diet including:

  • Loss of stubborn body fat.
  • Decreased cellulite.
  • Increased energy.
  • Improved cholesterol levels.
  • Better muscle tone.
  • Healthier skin and hair.
  • Faster metabolism.

3 Week Diet For Fast Weight Loss

Flatt says that people who undertake this diet lose an average of 12 to 23 pounds of pure body fat. Some dieters have experienced losses as high as 33 pounds.

According to The 3 Week Diet, your results will depend on your dedication and the amount of effort you put into the diet.

If you want to lose even more weight you also have the option to continue the diet beyond the 21-days.

How to Burn Stubborn Body Fat

The 3 Week Diet utilizes 5 techniques to specifically target body fat.

  1. Reducing Calories.
  2. Intermittent Fasting.
  3. Lowering Carbohydrate Intake.
  4. Exercise.
  5. Strategic Supplementation.

Each method alone can have a significant effect so you do not have to incorporate all of them. However, when you implement them all together, you will lose weight rapidly.

The Three Phases of This Diet

Each week, you will begin a new phase. All of the phases are low in carbohydrates and calories. The purpose is to maximize fat loss early on while gradually introducing more whole foods into your diet.

Eventually, you will progress towards a nutritionally balanced and complete diet, to maintain a healthy weight for life.


You will continue to weigh yourself daily after you finish The 3 Week Diet or have reached your target weight.

If you are three pounds or more over your target weight at any moment, you should start Phase 1 right away. Phase 1 should be continued until you reach your target weight again, which normally takes just one or two days.

This allows you to enjoy “cheat” meals occasionally while ensuring you maintain your weight loss.

Recommended Foods

Dieters can expect to eat the following foods:
Whey protein, chicken, turkey, beef, fish, eggs, cream cheese, asparagus, beets, cabbage, artichoke, squash, broccoli, carrots, celery, kale, mushrooms, onions, peppers, spinach, tomato, cauliflower, avocado, macadamia nuts, almonds, pumpkin seeds, sunflower seeds, olive oil, butter, mayonnaise, balsamic vinegar.

Sample Meal Plan

Meal #1: Noon3 poached eggs
Sautéed spinach, peppers and mushrooms
Meal #2: 4pm2-3 oz tuna
Steamed asparagus and cauliflower
Meal #3: 8pm2-3 oz turkey
Steamed broccoli and carrots

Exercise 20 Minutes Per Day

When used in conjunction with the diet, the program’s included fitness guide can help you achieve two times the benefits.

For those who don’t have time to visit the gym every day, the exercise regimen was developed. For those who are committed to their exercise routine, the guidebook also provides a gym workout.

to benefit from fat loss You only need to exercise for 20 minutes a day, three to four days a week. This is because, as opposed to lengthy aerobic sessions, intensive, full-body exercises are the most effective way to burn resistant body fat.

The Midsection Miracle Workout, which only requires two exercises to attain six-pack abs, is also included in the guidebook.


  • Offers rapid weight loss results.
  • Based on scientific research.
  • Comes with a money-back guarantee.
  • Uses regular grocery store foods and readily accessible nutritional supplements.
  • Addresses the importance of a positive mindset and maintaining motivation for successful weight loss.
  • Once you achieve your goal weight you can eat whatever you like.


  • Very restrictive program that includes dramatic calorie restriction.
  • Involves intermittent fasting, which may result in some degree of hunger and physical discomfort.
  • Requires elimination of carbohydrate foods including fruit, starchy vegetables, legumes and whole grains.
  • Encourages the use of caffeine and nicotine pills, which may have negative side effects, especially in sensitive or health-compromised individuals.

Rapid Weight Loss Can Result

A low-calorie, low-carb diet mixed with intermittent fasting makes up the 3 Week Diet.

By limiting the body’s fuel supply and promoting the mobilization of body fat, this strategy leads to quick weight loss results.

It is a fairly limiting program, therefore there may be some instances of hunger and discomfort. As a result, it will appeal to dieters who are extremely motivated and searching for a strategy for quick weight loss.

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