3-Day Quick Meal Plan Weight Loss Recipe

Day 1

Breakfast: Avocado Toast and Boiled Egg

Ingredients:

• 1 slice whole grain bread
• 1/2 ripe avocado
• 1 egg
• Salt and pepper, to taste

Instructions:

1. Boil the egg to your preferred hardness (hard-boiled would take around 9-12 minutes).
2. While the egg is boiling, toast your bread.
3. Mash the avocado and spread it on the toasted bread.
4. Peel the egg, slice it, and place it on top of the avocado toast.
5. Season with salt and pepper to taste.

Lunch: Quinoa Salad with Mixed Vegetables and Grilled Chicken Breast

Ingredients:

• 1/2 cup cooked quinoa
• 1 cup mixed vegetables (like bell peppers, cucumber, cherry tomatoes)
• 3 ounces grilled chicken breast
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Instructions:

1. Cook quinoa according to package instructions and let it cool.
2. Chop the mixed vegetables and chicken breast.
3. In a large bowl, combine quinoa, vegetables, and chicken.
4. Drizzle with olive oil and lemon juice, then season with salt and pepper. Mix well.

Dinner: Grilled Salmon with Steamed Broccoli and Brown Rice

Ingredients:

• 4 ounces salmon fillet
• 1 cup broccoli florets
• 1/2 cup cooked brown rice
• 1 tablespoon olive oil
• Salt and pepper, to taste
• Lemon wedges

Instructions:

1. Preheat your grill or grill pan.
2. Season salmon with olive oil, salt, and pepper.
3. Grill salmon for 4-6 minutes on each side, until cooked to your preferred doneness.
4. Steam broccoli until tender, about 5 minutes.
5. Serve grilled salmon with steamed broccoli and brown rice. Squeeze lemon over the salmon if desired. 

   Day 2Breakfast: Overnight Oats with Berries

   Ingredients:

   • 1/2 cup rolled oats
   • 1/2 cup unsweetened almond milk
   • 1/2 cup mixed berries (like strawberries, blueberries, raspberries)
   • 1 teaspoon honey or maple syrup

   Instructions:

   1. Combine oats and almond milk in a jar or container with a lid.
   2. Stir well, then cover and refrigerate overnight.
   3. In the morning, give the oats a good stir. Top with mixed berries and sweeten with honey or maple syrup if desired.

   
   Lunch: Turkey Wrap

   Ingredients:

   • 1 whole grain tortilla
   • 3 ounces sliced turkey
   • Lettuce, tomatoes, cucumbers
   • 1 tablespoon light mayonnaise

   Instructions:

   1. Lay the tortilla flat. Spread the mayonnaise over the tortilla.
   2. Place the turkey slices, lettuce, tomatoes, and cucumbers on the tortilla.
   3. Roll up the tortilla, tucking in the sides as you go.

   
   Dinner: Stir-Fried Shrimp with Vegetables and Quinoa

   Ingredients:

   • 4 ounces shrimp, peeled and deveined
   • 2 cups mixed stir fry vegetables (like bell peppers, broccoli, snow peas, carrots)
   • 1/2 cup cooked quinoa
   • 1 tablespoon olive oil
   • 1 tablespoon soy sauce

   Instructions:

   1. Heat the olive oil in a wok or large pan over medium-high heat.
   2. Add the shrimp and stir fry for 2-3 minutes until pink. Remove the shrimp from the pan and set aside.
   3. In the same pan, add the mixed vegetables and stir fry until tender.
   4. Return the shrimp to the pan, add the soy sauce, and stir well to combine.
   5. Serve the stir fry over quinoa.

   
   Day 3

   Breakfast: Scrambled Eggs with Spinach and Whole Grain Toast

   Ingredients:

   • 2 eggs
   • 1 cup fresh spinach
   • 1 slice whole grain bread
   • 1 teaspoon butter or olive oil
   • Salt and pepper, to taste

   Instructions:

   1. Heat the butter or olive oil in a pan over medium heat.
   2. Add the spinach and cook until wilted.
   3. Beat the eggs in a bowl, then pour over the spinach. Cook, stirring often, until the eggs are scrambled to your liking.
   4. Toast the bread and serve with the scrambled eggs. Season with salt and pepper to taste.

   
   Lunch: Mixed Bean Salad

   Ingredients:

   • 1 cup mixed beans (like kidney beans, chickpeas, black beans)
   • 1 cup chopped mixed vegetables (like bell peppers, cucumber, tomatoes)
   • 1 tablespoon olive oil
   • 1 tablespoon lemon juice
   • Salt and pepper, to taste

   Instructions:

   1. Rinse and drain the beans.
   2. In a large bowl, combine beans and chopped vegetables.
   3. Drizzle with olive oil and lemon juice, then season with salt and pepper. Mix well.

   
   Dinner: Grilled Chicken Breast with Sweet Potato and Asparagus

   Ingredients:

   • 4 ounces chicken breast
   • 1 medium sweet potato
   • 1 cup asparagus spears
   • 1 tablespoon olive oil
   • Salt and pepper, to taste

   Instructions:

   1. Preheat your grill or grill pan. Season the chicken breast with half the olive oil, salt, and pepper, then grill for 6-7 minutes on each side, until cooked through.
   2. Meanwhile, pierce the sweet potato several times with a fork, then microwave until tender, about 5-7 minutes.
   3. Toss the asparagus in the remaining olive oil, salt, and pepper, then grill for 2-3 minutes on each side, until tender.
   4. Serve the grilled chicken with the sweet potato and asparagus.

   I hope these recipes are helpful and inspire you to create a variety of delicious, healthy meals.