3 Days healthy meal plan

The following healthy meal plan ideas contain 3 days’ worth of nutritionally balanced menus. The menus emphasize whole grains, fresh fruits, and vegetables. They are low in fat, saturated fat, and cholesterol, moderate in sodium, and high in taste. Accompanying each menu, there is one recipe. Use these menus as a guide to eat a more nutritious diet. We suggest adding a whole grain, a piece of fresh fruit, or more vegetables if you need to add servings. If you are interested in healthy eating, you can check my article that talks about what is the healthiest type of diet

Healthy eating involves consuming a range of nutrient-dense foods that give the body the vital vitamins, minerals, and other nutrients it needs for optimum health and well-being. Whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, are part of a balanced diet. Another aspect is limiting the intake of processed and refined foods, extra sweets, and harmful fats.

A balanced and nutritious diet should offer enough nutrients to support diverse biological processes, such as growth and development, maintaining healthy tissues, and the defense against chronic diseases. A healthy diet also entails consuming sensible serving sizes and regular exercise as part of a healthy lifestyle.

The overall goal of healthy eating is to make wise dietary choices that support general health and well-being and lower the risk of chronic diseases, including obesity, diabetes, heart disease, and some types of cancer.

Use the Healthy Eating Plate as a guide, part of the 3 Days healthy meal plan, for creating balanced meals. You can download the printable Healthy Eating Plate here

½ of your plate. Vegetables and fruits. Look for color and variety.

¼ of your plate whole grains. whole wheat, barley, wheat berries, brown rice, quinoa, oats

¼ of your plate Protein. Fish, nuts, beans, poultry

Drink water, tea, or coffee, and avoid sugary drinks. Also, limit dairy products and milk.

Choose healthy plant oils in moderation. The best is olive oil.

This image is a copy of the version available at https://food-guide.canada.ca

Eating a well-balanced diet that includes fruits, vegetables, lean protein, healthy fats, whole grains, and low-fat dairy products is known as Healthy eating.  A healthy diet should not include processed foods and sugar.

Eating healthy will help you to live a better quality of life and avoid chronic diseases like heart disease, diabetes, and cancer. Different types of diets are healthy, but the best one is the Mediterranean diet.

According to ratings announced by U.S. News & World Report, the Mediterranean diet was considered the best for the fifth year.

Numerous studies have found that the Mediterranean diet can reduce the risk of dementia, memory loss, depression, diabetes, high cholesterol, and breast cancer. The Mediterranean diet uses plant-based cooking focusing on fruits and vegetables, whole grains, beans, and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil.  The focus is on fish, red meats are used sparingly, and poultry, dairy, and eggs in small portions.

Top 5 tips

1. Prepare most meals at home and avoid fast food during the day.
2. Make an eating plan each week to avoid eating the wrong food.
3. Choose recipes with plenty of vegetables and fruit.
4. Avoid sugary drinks and instead drink water.
5. Eat at least three meals a day with snacks in between.

3 Days healthy meal plan

Day 1

Breakfast: Whole Wheat Pancakes

2 whole-wheat pancakes topped with 1/2 cup unsweetened applesauce. 1 cup plain Greek yogurt. 1 cup black coffee (no sugar)

Ingredients

• 1 cup whole wheat flour 
• 2 tsp Stevia
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 cup buttermilk
• 1 egg
• 2 tbsp melted butter

Instructions 

1. Whisk to combine whole wheat flour, sugar, baking powder, baking soda, and salt in a big bowl. 
2. Whisk to combine the buttermilk, egg, and melted butter in another bowl.
3. Whisk the wet mixture into the dry ingredients, and stir the two together until barely mixed.
4. Preheat a pan at medium heat and grease the surface with butter.
5. Add small scoops of pancake batter
6. Cook for a few minutes until you see little bubbles forming on the surface.
7. Flip the pancakes and cook for a couple of minutes on the other side.

Lunch: Caesar Salad

Caesar Salad . 6 wheat crackers. 1 fresh orange. 1 cup skim milk

Caesar Salad Ingredients

• 8 cups romaine lettuce
• 1/2 cup fat-free croutons
• 2 cups cubed cooked chicken breast
• 1/4 cup fat-free Caesar dressing
• 2 Tblsp Parmesan cheese, grated

Preparation

1. Combine romaine lettuce and croutons with chicken in a serving bowl.
2. Pour dressing over salad; toss to coat evenly. Top with Parmesan cheese.

Dinner: Brown Rice With Broccoli

Ingredients:

• 1 cup of rice (any variety you prefer)
• 2 cups of water or vegetable broth
• 2 cups of broccoli florets
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 1 tablespoon of olive oil
• Salt and pepper to taste
• 1/4 teaspoon of red pepper flakes (optional)
• Juice of half a lemon (optional)
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Bring 2 cups of water or vegetable broth to a boil in a medium saucepan.
2. Add the rice, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.
3. Steam the broccoli florets while the rice is cooking until they are tender but still bright green. This should take about 5-7 minutes. You can use a steamer or boil them in a pot of water.
4. In a large skillet, heat the olive oil over medium heat.
5. Add the chopped onion and cook until it becomes translucent about 5 minutes.
6. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
7. Add the steamed broccoli to the skillet with the onions and garlic.
8. Stir to combine and cook for 2-3 minutes to let the flavors meld together.
9. Season with salt, pepper, and red pepper flakes (if using).
10. Once the rice is cooked, add it to the skillet with the broccoli mixture.
11. Stir everything together until well combined.
12. Serve the rice and broccoli hot, topped with grated Parmesan cheese if you like.

Day 2

Breakfast: Banana Bread

Ingredients

• 3 ripe bananas, mashed
• 1/3 cup melted butter
• 3/4 cup sugar (you can use less if you prefer it less sweet)
• 1 egg, beaten
• 1 teaspoon vanilla extract
• 1 teaspoon baking soda
• A pinch of salt
• 1 1/2 cups all-purpose flour
• Optional Add-ins:
• 1/2 cup chopped nuts (walnuts or pecans)
• 1/2 cup chocolate chips
• 1 teaspoon ground cinnamon

Instructions

1. Preheat your oven to 350°F (175°C).
2. Grease a 4×8 inch loaf pan.
3. Mash the ripe bananas with a fork until smooth in a large mixing bowl.
4. Stir the melted butter into the mashed bananas.
5. Add Sugar and Egg:
6. Mix in the sugar, beaten egg, and vanilla extract until well combined.
7. Sprinkle the baking soda and salt over the mixture and mix in.
8. Add the flour, and mix until just combined. Do not overmix.
9. If you add nuts, chocolate chips, or cinnamon, fold them into the batter now.
10. Pour the batter into the prepared loaf pan.
11. Bake in the preheated oven for 60-65 minutes or until a toothpick inserted into the center comes out clean.
12. Remove the banana bread from the oven and let it cool in the pan for a few minutes.
13. Transfer it to a wire rack to cool completely before slicing.

Lunch: Bagel Sandwich

• 1 whole-wheat bagel
• 2 Tbsp fat-free cream cheese,
• .sun-dried tomatoes, cucumbers
• .1/2 cup raw vegetables (broccoli florets, celery sticks, green pepper strips)3
• 2 Tbsp fat-free ranch dressing (for dip)
• 1 apple
• 1 cup skim milk
  

Dinner: Grilled Beef Kabobs

• Grilled Beef Kabobs (see recipe below)
• 1 cup quinoa with carrots and herbs
• 1/2 cup steamed spinach with lemon and garlic
• 2 slices grilled pineapple
• Herbal tea

Grilled Beef Kabobs Recipe

• Serves 4
• 12 ounces top sirloin beef steak
• 6 Tbsp fat-free Italian dressing
• 8 cherry tomatoes
• 2 green bell peppers, cored and seeded and cut into 1-inch chunks
• 1 onion, cut into 1-inch chunks

Preparation

1. Cut meat into 1-inch cubes.
2. Place meat in a non-metallic dish and pour half of the dressing to coat. Cover; refrigerate for 20 minutes. Turn to coat evenly. Discard marinade.
3. Thread skewers alternately with meat, cherry tomatoes, green pepper, and onions.
4. Grill, basting with remaining fat-free dressing.
5. Serve immediately.

Day 3

Breakfast: Smoked Salmon and Poached Eggs on Toast

Lunch: Cannellini Bean Salad

Dinner: Crusted Salmon

Snacks (anytime)

1 1/2 ounces cheddar cheese
4 crispy rye wafers
6 ounces cranberry juice

1 1/2 ounces of low-fat cheddar cheese
2 crisp rye wafers
6 ounces of pineapple juice

Find out more about why healthy cooking is essential in my article

Enjoy this 3 Days healthy meal plan!!

Healthy Eating