Sample Three Day Diet Menu

Woman eating a healthy wrap.

Variety. That is the key to life, so they say, but it is also the key to staying also the key to staying motivated and on track on your low fat diet. Incorporate the sample three day diet menu into your own regular meal plans for a low fat, weight loss diet. The more variety and options, the merrier!

Free Diet Menu Day #1


1 cup cooked oatmeal with 2 tablespoons of dried cranberries and 1 tablespoon honey

1 cup skim milk


1 cup low-sodium tomato soup

1 fat-free vegetarian burger (such as a Boca burger) on a small whole grain roll (2 oz.) and 1 tablespoon mustard and 2 tomato slices

1 cup cubed melon


Roasted Chicken Breast with Artichoke Pasta

¼ cup of diced bell pepper and ¼ cup of diced onion sautéed in 1 teaspoon of olive oil over medium heat for about 2 minutes. Add 2 oz. cooked chopped chicken, ½ cup chopped, drained artichoke hearts, and spices to taste. Cook until thoroughly heated.

Toss with 1 cup cooked pasta

1 cup steamed squash

1 cup skim milk


12 baked tortilla chips with ¼ cup salsa

1 orange

Free Diet Menu Day #2

Breakfast 6 oz. fat free yogurt (flavor of choice)

1 cup sliced strawberries

1/2 sliced banana

¼ cup low-fat granola


1 8 -inch fat free flour tortilla spread with 1 tablespoon mustard and layered with 2 oz. sliced turkey breast, ½ cup chopped lettuce, and 2 tablespoons of reduced fat shredded sharp cheddar cheese. Roll up.

1 cup chopped veggies of choice tossed with 1 tablespoon reduced calorie ranch dressing

1 cup calcium-fortified orange juice


8 oz. flounder or other white fish fillet, baked and topped with ½ cup chopped canned Italian style tomatoes

2 cups steamed broccoli

1 large baked sweet potato with 1 tsp. reduced calorie margarine spread or sour cream


Ice cream parfait: in parfait glass, alternate layers of ½ cup each fat free vanilla ice cream and sliced fresh strawberries or berries of choice. Top with 2 tablespoons of reduced calorie chocolate syrup.

1 cup baby carrots

Free Diet Menu Day #3

Breakfast ½ cup calcium fortified orange juice

1 small fat free blueberry muffin

1 8 oz. cappuccino made with low fat milk


Italian cheese sandwich: top 2 slices light bread with 1 cup drained roasted peppers and 1 slice low fat provolone cheese; broil until cheese is melted.

1 cup reduced sodium minestrone soup

1 dill pickle


4 oz. London broil, grilled, broiled, or baked

½ cup cooked brown rice

1 cup steamed cauliflower drizzled with 1 teaspoon sesame oil and 1 teaspoon sesame seeds


½ cup fruit-flavored sugar-free gelatin

1 cup canned unsweetened peaches

1 cup seedless grapes

½ cup low sodium tomato juice

Notes on Sample Diet Menus

Please adjust your total food intake to meet your daily requirements for nutrition and healthy weight loss. It is always wise to measure your portions carefully and calculate calorie intake for your specific food items and brands.

Sample Three Day Diet Menu