Use a 3 day meal plan to begin your weight loss journey, control calories, and adopt healthy habits you can maintain for life. With the right simple 3 day meal plan for men in place, weight loss and muscle building has never been easier!

Why is Meal Planning Important?

Meal planning makes it easy to plan meals, daily menus, and recipes to ensure you eat a variety of healthy foods and control calories for weight loss (or healthy weight maintenance).

3 day meal plan

Everybody is different, so choose a meal plan that fits into your daily schedule and allows you to choose nutritious foods you love.

A study published in 2017 in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning reduces your risk of overweight and obesity and is associated with healthier food choices.

Another 2017 study published in Behavioral Sciences reports that meal planning promotes adherence to a weight loss program and increases your chance of weight loss success.

Learning more about meal planning helps you reach the goal weight and physique you desire quickly!

How Many Calories Should I Eat?

The number of calories your weight loss meal plan allows depends on your usual intake.

The National Heart, Lung, and Blood Institute suggests that men’s weight loss calorie requirements are about 1,500-1,800 calories per day.

Your individual weight loss energy needs are 500-1,000 fewer calories than your usual intake.

You don’t have to count calories when using a 3 day meal plan for weight loss, but it helps to know what your recommended calorie allotment looks like.

Sample 3 Day Meal Plan for Men

The sample 3 day meal plan for weight loss in men below makes healthy eating simple!

perfect plate 3 day meal plan

It’s broken down into 3 meals and 3 snacks each day, so you won’t feel deprived when following a reduced-calorie diet.

A perfect plate consists of 1/2 vegetables, 1/4 protein foods, and 1/4 fiber-rich starches. Don't forget to drink water when you first wake up each morning and before meals.

Use protein shakes as meal replacements or snacks when you're on the go or at work.

    • When you first wake up:

  • 2-4 cups of water
    • Breakfast:

  • 1/2 cup of fruit
  • 1/2 cup of protein foods
  • 1/2 cup of fiber-rich starches
  • 1 serving of fat
  • Coffee or tea
    • Snack:

    • Lunch:

  • 1 cup of non-starchy vegetables
  • 1/2 cup of protein foods
  • 1/2 cup of fiber-rich starches
  • 1 serving of fat
  • Coffee or tea
    • Snack:

  • A 1-cup serving of dairy foods (or plant milk alternatives)
  • 1/2 cup of fruit
  • 1 serving of fat
    • Dinner:

  • 1 cup of non-starchy vegetables
  • 1/2 cup of protein foods
  • 1/2 cup of fiber-rich starches
  • 1 serving of fat
    • Snack:

  • A 1-cup serving of dairy foods (or plant milk alternatives)
  • 1/2 cup serving of fruit
  • 1 serving of fat

Weight Loss Food Lists

Once you have a meal plan in place, choose from the following food lists to create custom menus based on your food preferences:

  • 1 teaspoon of olive oil
  • 1 teaspoon of other plant-based oils
  • 1 teaspoon of soft tub margarine
  • 1 tablespoon of oil-based mayonnaise
  • 1 tablespoon of oil-based salad dressing
  • 8 large olives
  • 1/6th of a medium avocado
  • 1/2 tablespoon of nut butter
  • 1/3 ounce of nuts or seeds
  • 1 tablespoon of hummus
    • Non-starchy vegetables food list =

  • Lettuce
  • Spinach
  • Other leafy greens
  • Bell peppers
  • Carrots
  • Mushrooms
  • Onions
  • Broccoli
  • Cauliflower
  • Zucchini
  • Celery
  • Cucumbers
  • Tomatoes
  • Asparagus
  • Green beans
    • Fiber-rich starches food list =

  • Sweet potatoes
  • Peas
  • Corn
  • Black beans
  • Pinto beans
  • Garbanzo beans
  • Lentils
  • Other legumes
  • Quinoa
  • Brown rice
  • Wild rice
  • Oatmeal
  • Whole-grain pasta
  • Whole-grain Ezekiel bread
  • Other whole grains
    • Diary foods or plant equivalents food list =

  • Low-fat milk
  • Low-fat cottage cheese
  • Greek yogurt
  • Plain kefir
  • Reduced-fat cheese
  • Protein-fortified almond milk
  • Other plant milks
  • Plant-based yogurts
  • Protein shakes
    • Proteins food list =

  • Chicken
  • Turkey
  • Duck
  • Lean cuts of beef
  • Uncured turkey bacon
  • Fish
  • Seafood
  • Eggs
  • Tofu
  • Tempeh
  • Seitan
  • Very lean turkey burgers
  • Veggie burgers
    • Fruits food list =

  • Apples
  • Oranges
  • Grapefruit
  • Kiwi
  • Bananas
  • Grapes
  • Cantaloupe
  • Honeydew melon
  • Watermelon
  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Cherries
  • Plums
  • Pears
  • Peaches

Mix and match nutritious foods from these lists to create variations in daily weight loss menus.

Sample 3 Day Weight Loss Menu for Men

Use the meal plan template above to create custom weight loss menus that best match your needs.

An example of a 3 day menu you can try (or simply use as a reference) includes:

Day 1

    • Breakfast: (341 calories)

  • 1/2 cup of sliced oranges: 43 calories
  • 1/2 cup of scrambled eggs: 164 calories
  • 1/2 cup of oatmeal: 75 calories
  • 1/6th of an avocado: 54 calories
  • Coffee or tea: 5 calories
    • Snack: (250 calories)

    • Lunch: (306 calories)

  • 1 cup of broccoli: 55 calories
  • 1/2 cup of baked cod: 95 calories
  • 1/2 cup of cooked quinoa: 111 calories
  • 1 teaspoon of olive oil: 40 calories
  • Coffee or tea: 5 calories
    • Snack: (264 calories)

  • 1 cup of low-fat cottage cheese: 163 calories
  • 1/2 cup of blueberries: 42 calories
  • 1/3 ounce of walnuts: 59 calories
    • Dinner: (283 calories)

  • 1 cup of cooked zucchini: 27 calories
  • 1/2 cup of grilled chicken: 126 calories
  • 1/2 cup of cooked whole-grain pasta: 90 calories
  • 1 tablespoon of olive oil (plus seasonings): 40 calories
    • Snack: (211 calories)

  • 1 cup of plain Greek yogurt: 133 calories
  • 1/2 cup of strawberries: 24 calories
  • 1/3 ounce of pistachios: 54 calories

Daily Total: 1,655 Calories

Day 2

    • Breakfast: (314 calories)

  • 1/2 cup of sliced bananas: 67 calories
  • 4 slices of uncured turkey bacon: 119 calories
  • 1 slice of whole-grain toast: 75 calories
  • 1/2 tablespoon of peanut butter: 48 calories
  • Coffee or tea: 5 calories
    • Snack: (250 calories)

    • Lunch: (316 calories)

  • 2 cups of salad greens: 16 calories
  • 1/2 cup of grilled chicken strips: 126 calories
  • 1/2 cup of cooked garbanzo beans: 134 calories
  • 1 tablespoon of oil-based salad dressing: 35 calories
  • Coffee or tea: 5 calories
    • Snack: (214 calories)

  • 1 cup of plain kefir: 105 calories
  • 1/2 cup of sliced kiwi fruit: 55 calories
  • 1/3 ounce of sliced almonds: 54 calories
    • Dinner: (275 calories)

  • 1 cup of cooked asparagus: 40 calories
  • 1/2 cup of grilled shrimp: 112 calories
  • 1/2 cup of cooked wild rice: 83 calories
  • 1 teaspoon of olive oil: 40 calories
    • Snack: (265 calories)

  • 1 cup of low-fat cottage cheese: 163 calories
  • 1/2 cup of grapes: 52 calories
  • 1/3 ounce of pumpkin seeds: 50 calories

Daily Total: 1,634 Calories

Day 3

    • Breakfast: (369 calories)

  • 1/2 cup of honeydew melon: 32 calories
  • 1/2 cup of an egg omelet: 164 calories
  • 1/2 cup of cooked black beans: 114 calories
  • 1/6th of an avocado: 54 calories
  • Coffee or tea: 5 calories
    • Snack: (250 calories)

    • Lunch: (332 calories)

  • 1 cup of cherry tomatoes: 27 calories
  • 1/2 cup of canned light tuna: 131 calories
  • 1/2 cup of cooked white beans: 124 calories
  • 1 tablespoon of avocado oil mayonnaise: 45 calories
  • Coffee or tea: 5 calories
    • Snack: (176 calories)

  • 2 reduced fat cheese sticks: 90 calories
  • 1/2 cup of raspberries: 32 calories
  • 1/3 ounce of sunflower seeds: 54 calories
    • Dinner: (334 calories)

  • 1 cup of cooked green beans: 44 calories
  • 1/2 cup of baked turkey: 125 calories
  • 1/2 cup of sweet potatoes: 125 calories
  • 1 teaspoon of vegetable oil: 40 calories
    • Snack: (178 calories)

  • 1 cup of protein-fortified almond milk: 80 calories
  • 1/2 cup of raw sweet cherries: 49 calories
  • 1/2 tablespoon of almond butter: 49 calories

Total Daily Calories: 1,639

Healthy Weight Loss Recipes for Men

The weight loss menus above are examples of what you might eat using the sample 3 day meal plan provided.

However, your personalized weight loss meal plan is customized to meet your individual needs.

Consider the following recipes to get started in the journey toward a healthier life today!

    • #1 Peanut Butter Protein Balls

Try this peanut butter protein ball recipe in place of sweet treats or before or after workouts. The ingredients are as follows:

  • 1 1/4 cup of rolled oats
  • 3 day meal plan3/4 cup of natural peanut butter
  • 1/2 cup of shredded coconut, unsweetened
  • 1/4 cup of honey
  • 1/4 cup of dark chocolate chips
  • 2 tablespoons of flax seeds
  • 2 tablespoons of chia seeds
  • 2 tablespoons of milk
  • 1/2 teaspoon of vanilla extract
  • 1/2 teaspoon of ground cinnamon
  • 1/4 teaspoon of kosher salt

Simply mix all ingredients together (except the peanut butter, honey, milk, and vanilla) in a large bowl until well blended and add the remaining four ingredients.

Stir the mixture until it’s slightly crumbly, roll it into bite-sized balls, and refrigerate the protein balls for about 30 minutes or until chilled.

    • #2 Healthy Chicken and Veggie Stir Fry

Preparing stir fry is simple, and it’s as delicious as it is nutritious!

Ingredients in a healthy chicken and veggie stir fry recipe include:

  • 1 pound of boneless, skinless, chicken breasts cut into bit-sized pieces
  • Chicken & Veg Stir Fry2 tablespoons of olive oil
  • 1 large zucchini, sliced
  • 2 cups of broccoli
  • 1 medium white onion, sliced
  • 1 medium bell pepper, sliced
  • 3-4 cloves, minced
  • 1 tablespoon of Italian seasoning
  • 1 teaspoon of salt
  • 1/2 teaspoon of pepper

The directions are easy! Simply heat a large skillet to medium high heat, add olive oil, and cook the chicken, veggies, and spices for 8-10 minutes, stirring occasionally.

When the chicken is golden brown and the veggies are soft and tender, remove your mixture from the heat and enjoy!

Serve this savory stir fry dish with brown or wild rice if you’d like.

    • #3 Black Bean Quinoa Burgers

Whether you’re a vegetarian, want to cut calories for weight loss, or simply desire healthier versions of regular hamburgers to reduce disease risks, this black bean quinoa burger recipe is right up your alley.

The ingredients in it are:

  • 1 15-ounce can of black beans (2 cups)
  • 1 large egg (or 1 flax egg)
  • 1/2 cup of rolled oats
  • vegan burgers with beans best diet plan for men1/3 cup of water
  • 1/4 cup of minced jalapenos
  • 1/4 cup of quinoa
  • 2 tablespoons of avocado oil
  • 2 tablespoons of minced red onion
  • 1 tablespoon of chopped green onion
  • 2 cloves of minced garlic
  • 3/4 teaspoon of cumin
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of dried oregano
  • 1/8 teaspoon of black pepper
  • 1/8 teaspoon of cayenne pepper

To prepare the veggie burgers, which are loaded in protein, fiber, and healthy fats, simply cook the ingredients according to recipe instructions.

Serve the burgers over lettuce or other greens and top them with tomato and avocado slices!

    • #4 Blackened Salmon

This blackened salmon recipe is sure to be a hit with your entire family, and it's loaded with protein and heart-healthy fats.

The ingredients include:

  • 1 1/2 pounds of skinless salmon
  • 1 lime
  • blackened salmon - 3 day meal plan1 tablespoon of olive oil
  • 1 teaspoon of chopped parsley
  • 1 teaspoon of cumin
  • 1 teaspoon of paprika
  • 1 teaspoon of dark brown sugar
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of pepper
  • 1/4 teaspoon of chili powder

Combine the ingredients according to recipe instructions, and cook the salmon over medium-high heat for several minutes or until it's blackened.

    • #5 Crock Pot Chipotle Chicken Soup

Throw this chipotle chicken soup recipe in the crockpot in the morning and enjoy it at the end of a long day!

The ingredients include:

  • 4 large chicken breasts
  • Chicken Chipotle Soup4 cups of chicken or vegetable broth
  • 3 sticks of celery, chopped
  • 1/2 of an onion, chopped
  • 1 28-ounce can of diced tomatoes
  • 1 12-ounce can of corn
  • 1 15-ounce can of black beans
  • 2 chipotle chilies, chopped
  • 3 cloves of minced garlic
  • 1 teaspoon of chili powder
  • Salt and pepper to taste

Combine the ingredients in a slow cooker, cook the mixture for 3-4 hours on low or 6-8 hours on high, and shred the chicken.

Garnish your soup with lime wedges, Greek yogurt, avocados, or chopped cilantro if you desire.

Benefits of the Fit Father Project 30X for Weight Loss in Men

The Fit Father Project 30X (FF30X) is a weight loss plan specifically designed for men over 40 with families, careers, and busy schedules.

It’s a step-by-step program with proven success created by health experts! Some of the numerous benefits of FF30X include:

  • Lower disease risks
  • Increases in muscle mass
  • Decreases in body fat
  • Healthy habits you can maintain for life
  • Custom meal and menu plans
  • Fat-burning, muscle building workouts
  • Weekly newsletters
  • Health coaching support
  • Accountability
  • Much more!

FF30X consists of three phases, including:

Phase #1

During phase #1 of FF30X, you’ll learn about healthy habits that keep you on track with weight loss long term.

Phase #1 is a 30-day plan that kick starts weight loss using FF30X meal plans, metabolism-boosting workouts, bonus training and education, and email coaching support from health experts to keep you accountable.

Phase #2

FF30X Phase #2 is the next step of FF30X that takes place between days 30 and 90!

During this phase, you’ll receive an upgraded meal plan, new workouts, and advanced speciality programs to hone in on your goal weight and desired physique.

Phase #3

You'll follow FF30X phase #3 during days 90 to 180 of your weight loss journey.

During this phase, you'll receive the final touches on your personalized weight loss and muscle building plan, and work toward maintaining your new and improved physique long term!

Using a 3 day meal plan for men is just the beginning of your journey toward a healthier, happier life.

To give FF30X a try, sign up for the FREE weight loss meal plan and FREE fat-burning workout, and watch excess weight begin to melt off!

Don't put it off another day when a fitter, a healthier body is within reach!

Your new friend & nutrition coach,

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is a registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism-boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a 3 day meal plan.