Free Weight Loss Meal Plans
28 Day Diet: Week 3

Lose 2 pounds per week or more with iLiveSLIM's free weight loss meal plans. This 28 day diet is designed to give you all the nutrients you need in around 1200 calories.

Remember to drink plenty of water every day and strive for 30 minutes of physical activity 5 days a week.

Get started with Weight Loss Meal Plan Week 3!

Day 15

Breakfast
1 Waffle (Kellog's Eggo Nutri-Grain Frozen)
Apple, medium
1 cup non-fat milk
(237)

Snack
10 strawberries, fresh, large
(55)

Lunch
Orowheat Thin Turkey Club
-Multi-Grain Sandwich Thin (Orowheat or Arnold)
-3 oz. smoked turkey, thinly sliced
-1 slice cooked turkey bacon, cut in half
-1 slice reduced-fat cheddar
-1 slice reduced-fat Swiss
-1 tsp. honey mustard
-red onion, tomato and lettuce leaf
Pear, medium
(421)

Snack
36 seedless grapes
(68)

Dinner
Herbed Chicken Breast with Carrots and Artichoke
-5 oz chicken breast, skinless
(seasoned with 1 tsp olive oil, rosemary, thyme, oregano, garlic and ground pepper)
-12 boiled baby carrots
-1 steamed artichoke, medium
10 large fresh strawberries
(416)

Day 16

Breakfast
Fiesta Egg White Scramble
-4 large egg whites
-1/2 cup chopped tomato, onion, green pepper blend
1 whole wheat toast
1 cup non-fat milk
(256)

Snack
10 strawberries, large, fresh
(55)

Lunch
Tuna Melt Sandwich
-1 can tuna in water
-1 tbsp light mayo
-1 stalk chopped celery (mix tuna, mayo and celery together)
-1 slice low fat cheese (Kraft Singles)
-2 slices reduced fat wheat bread
1 bag Baked Lays
(438)

Snack
2 Kiwi
(80)

Dinner
Baked Potato with Cheddar, Bacon and Broccoli
-1/2 medium baked potato
-2 oz low fat cheddar cheese
-4 medium slices cooked bacon
-5 spears steamed broccoli
-2 tbsp sour cream
(382)

Day 17

Breakfast
Spinach and Banana Smoothie
-2 bananas
-3 oz baby spinach
-cup of water (blend all ingredients together)
(240)

Snack
Wheat Thins 100 Calorie Pack
(100)

Lunch
Orowheat GardenBurger
-Multi-Grain Sandwich Thin (Orowheat or Arnold)
-1 Gardenburger patty
-1 slice low fat cheese (Kraft Singles)
-1 tsp ketchup, 1 tsp mustard
-red onion, tomato and lettuce leaf
Apple, medium
(350)

Snack
Kashi Bar (up to 116 cal)

Dinner
Southwest Chicken Wrap
-1 low carb tortilla
-4 oz grilled chicken breast (chopped or shredded)
-1/2 cup shredded lettuce
-1 tbsp salsa
-1 tbsp low fat sour cream
-1 oz grated pepper jack cheese
-1/4 cup chopped tomato
(394)

Day 18

Breakfast
Egg, Turkey and Cheese Wrap
-1 whole wheat tortilla
-2 egg whites
-2 oz cheese
-1.5 oz turkey meat
Tea
(282)

Snack
Pinapple, 1.5 slices
Cottage cheese, 3/4 cup
(182)

Lunch
Peanut Butter and Apple Sandwich
-2 slices whole grain bread
-1 tbsp peanut butter
-1/2 medium Granny Smith apple (sliced thinly)
328

Snack
1/2 medium Granny Smith Apple
(40)

Dinner
Bacon Cheeseburger
-1 reduced calorie wheat bun
-4 oz hamburger
-1.5 slices of bacon
-.5 oz slice swiss cheese
-1 tsp ketchup, 1 tsp mustard
-lettuce, onion, tomato
12 baked fries
(394)

Day 19

Breakfast
1 cup Shredded Wheat
1 cup non-fat milk
10 large fresh strawberries
(341)

Snack
Banana, medium
(100)

Lunch
Egg Salad Sandwich
-2 boiled eggs
-1 tbsp light mayo
-2 slices reduced calorie whole grain bread
-lettuce, tomato, onion
Peach, large, fresh
(363)

Snack
Apple
(80)

Dinner
Chicken Soft Taco
-4 oz chicken breast meet (cook in skillet with Ms. Dash Southwest Chipotle seasoning)
-1 low carb flour tortilla (8")
-2/3 cup shredded lettuce
-1/4 cup diced tomato
-1 oz shredded cheddar cheese
10 strawberries, large, fresh
(315)

Day 20

Breakfast
Instant Oatmeal, 1 packet, plain
1 banana
Raisins, small box
Tea
(285)

Snack
1/2 cup pineapple in 100% juice
(60)

Lunch
Turkey and Spinach Flat Bread Wrap
-1 flat bread (Flat Out Flat Bread Multi-grain with Flax)
-3 oz baby spinach
-sliced tomato
-4 oz turkey breast
-1 slice low fat cheese (Kraft Singles)
1 Serving 100 Calorie Progresso Soup
(378)

Snack
3 Kiwi
(120)

Dinner
Pan-Seared Halibut and Brown Rice
(preheat the oven to 400 degrees F.)
-6 oz skinless halibut filet
-kosher salt and black pepper (season fish on both sides)
-1 tbsp extra-virgin olive oil (heat in skillet over high heat)
(Add the filet and cook for 3 minutes on both sides, then put fish in oven and cook for 3 more minutes)
-1/2 cup cooked long grain brown rice
(358)

Day 21

Breakfast
Wheat bran muffin
1 fresh peach
1 cup low-fat milk
(260)

Snack
10 strawberries, large, fresh
(55)

Lunch
Grilled Chicken Breast and Mashed Potatoes with Carrots
-1 chicken breast, grilled
-1/2 cup mashed potatoes
-1 pat butter
-10 cooked baby carrots
(429)

Snack
1 kiwi
(40)

Dinner
Turkey Burger
-3 oz ground turkey
-2 slices reduced calorie bread (or Orowheat Thin)
-lettuce, tomato, onions
-1 tsp ketchup, 1 tsp mustard
Apple, medium
(406)

If you have any questions about iLiveSLIM's free weight loss meal plans, feel free to Contact Us.

Free Weight Loss Meal Plans: Week 4.

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