What to eat on 3 meals a day diets ? 

What to eat on 3 meals a day diets ? 

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Eating three meals a day is quite normal for most of us, but how to turn those meals into a detailed diet plan is still the question. We have changed a lot in the way we eat, from eating 3 meals a day to grazing all day. But don’t worry, we’re here to help you in eating 3 meals a day to lose weight.

The marvelous benefits of eating 3 meals a day

Eating three meals a day can provide a variety of health benefits, from losing weights to tracking your total calories easily. We have listed 3 main reasons why you should give 3 meal a day diet a try instead of using other diets (one meal a day OMAD or intermittent fasting, etc)

1. Feeling satiated

Having exactly 3 meals a day and no snacking gives you the feeling of being full. We all have to admit that grazing, snacking and eating mini meals will give us the feeling of wanting to eat more. Eating three meals a day is the best way to reduce food consumption.

2. Boost the insulin system 

One of the most outstanding things about eating three meals a day is that it will improve the sensitivities of the insulin system, which is helpful in losing weight safely. The lower the insulin, which is an important type of hormone that controls your energy cells, the higher weight you will lose.

3. Easier to track calories

A 3 meals a day diet is probably the easiest way for diet beginners to track their calories. If you are the kind of person who usually grazes, it must be really hard to estimate how much food we’ve eaten, or what we’ve needed. But with 3 small meals a day, you are available to control the portion that you’ve just eaten.

3 meals a day diet plan – What does it look like? 

We all agree that having a 3 meals a day diet will be much healthier since it is easier to track calories as well as evaluate the eaten food consumption. Having this type of diet, you must make sure that you’ve taken all the food groups at each meal, and here’s how it works in a week. This following menu is designed for 1200 calories a day, you can adjust your own menu by your needed calorie.

Monday

3 meals
Greek yogurt and berries are the easiest breakfast to start your week

1. Breakfast

Egg whites and strawberries or bananas with toast.

2. Lunch

Chicken tender for protein

Steamed/ Fried Zucchini or mushrooms for vegetables

Brown rice for grains

3. Dinner

Teriyaki chicken for protein

Green salad for veggies

Strawberries for fruits

Total calorie for a day: 1215

Tuesday

1. Breakfast 

Protein: Greek Yogurt

Grains: Pancakes

Fruit: Strawberries/ Raspberries

2. Lunch

benefits of eating 3 meals a day e1639319882963
Teriyaki chicken is a must try in this diet

Protein: Chicken salad

Fruit: Raspberries

Veggie: Steamed carrots

Grains: A small bun

3. Dinner

Protein: Sweet and sour rib

Veggies: Green salad with corn

Grains: Vegan biscuit

Total calorie for a day: 1118

Wednesday

eating 3 meals a day to lose weight
Boiled eggs with toast – simple and delicious! 

1. Breakfast

Eggs (1 or 1 ½ )

Avocado and berries with toast

2. Lunch

Chicken for protein

Smashed chicken peas for veggie

Berries or banana for grains

3. Dinner

Shredded chicken for protein

Corn in a cob for vegetable

Fruit: strawberries or an orange

Bread for grains

Total calorie for a day: 1200

Thursday

eating three meals a day
Grab yourself a grilled chicken for 3 meals a day diet

1. Breakfast

Protein: 2 large eggs

Grains: A slice of whole grain bread

Fruit: A banana

2. Lunch

Grains: 2 slices of brown bread

Protein: Fried tuna with a slice of low-fat cheese

Veggie: Cucumber or carrot

3. Dinner

Protein: Grilled chicken

Grains: Baked potato (1 medium)

Veggie: 1 or 1 and ½ cups of green beans

Snack: 1 cup of skim milk

Total calorie for a day: 1110

Friday

eating 3 meals a day no snacks

1. Breakfast

Grains: Oatmeal (1 cup)

Fruits: ½ cup blueberries, ½ cup of mashed banana

2. Lunch

Grains: 2 slice of whole grain bread

Protein: Low-sodium turkey (2 oz)

Veggie: Green salad

Snack: 1 cup of skim milk

3. Dinner

Grains: ½ cup of brown rice

Veggie: 1 cup of broccoli

Protein: Grilled salmon (4 oz)

Total calorie for a day: 1215

Saturday

3 meals a day no snacks

1. Breakfast 

1 cup fat-free cottage cheese for protein

½ cup of pineapple for fruits

2. Lunch

Grilled chicken for protein

Summer salad with bell pepper, avocado and shredded lettuce for veggie

A small slice of whole grain bread for grains

3. Dinner

Turkey meatballs with whole wheat pasta and Parmesan cheese

Spring lettuce mix for veggie

Snacks: Dried cranberries

Total calorie for a day: 1232

Sunday

1. Breakfast 

Reduced fat yogurt with blueberries

A skim milk or ¼ cup of nuts for snacks

2. Lunch

Almond butter on a whole grain English muffin for grains

Green salad with tomatoes and lettuce for veggie

3. Dinner

Salmon cooked in vegetable oil for protein

½ cup of brown rice for grains

Mashed potato mixed with chicken peas

Total calorie for a day: 1110

how to eat 3 meals a day
Eat smart, not eat hard

Ending

With those detailed 3 meals a day diet plans, Kerri Ann Jennings believes that now you have the most essential tool to start your 3 meals a day diet journey without missing a single important nutrient. Since our menu is designed for approximately 1200 calories, it is necessary for you to combine working out with the dieting plans. Even though three meals a day diets are made for extreme weight loss, it is not crucial for everyone, even you, to lose weight in such a short period. Since losing weight is a long-term process, don’t be harsh on yourself and feel free to let it happen slowly. If our sharing is helpful for you, please get a share for your friends and loved ones about kerriannjennings.com and hit our subscribe button to get the latest notification about 3 meals a day diet and other types of diet.

References links:
1. https://www.mealgarden.com/recipe/greek-yogurt-with-berries-nuts-and-honey/
2. https://realsimplegood.com/healthy-teriyaki-chicken-bowl/
3. https://www.simplyrecipes.com/recipes/how_to_grill_juicy_boneless_skinless_chicken_breasts/

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