Free 3 Day Diet Plan - Day3

1000 calorie diet menu

The free 3 day diet plan is also free 1000 calorie diet plans.

This is the last day diet menu. Now you should have used to eat more foods in the morning. Good habit, keep it! And the weight? You must have lost at least a few pounds.

Today we try not to eat meat/fish. We only prepared yogurt and one egg. There are many other foods contain much protein such as lentils, legumes, tofu and mushroom, etc.

I believe you are feeling comfortable at night now. You don't need to go to sleep with full stomach, feeling stuffy. You'll feel better tonight after dinner.

And next morning you'll wake up with very good spirit. And hungry! But this makes you to eat more in the morning. Don't forget to stand on a scale. I'm sure you shed off some weight.

Recipes menus for free 3 day diet meal plan. Also 1000 calorie diet menu.

Meal Recipe Food Weight(g) Protein(g) Fat(g) Carbohydrate(g) Heat(kcal)
Breakfast a.Fresh juice of Raspberries and beet

b. Yogurt

c. whole wheat bread

d. Celery Salad

1 beet (82g),

1/2 cup(74g) Raspberries

1/2 container(100g)

1/2 slice whole wheat bread

3 cup celery(300g)

1tsp sesame oil




47 300


Drinks Chrysanthemum tea 4-5 chrysanthemum flowers - - - -




a. Stir fried bitter melon with tomato and egg

b. Steamed Brown Rice with Mung Bean


1 egg (60g)

200g bitter melon

2 tomato, medium

3 tsp olive oil(15g)

1/2 oz (28g), mung bean

1/2 oz(28g) brown rice



20  37 380


Drinks Mung Bean Soup - - - - -
Dinner a. Stewed Chickpeas with Mushroom

b.Job's Tears and Small Red Bean Porridge



1/5 cup chickpeas, cooked(30g)

2 cup white mushroom(200g)

1/4 cup carrot(30g)

2 teaspoon(10g) olive oil

1 oz(28g) Job's Tears

1/2oz(14g) small red bean


16  10 40 320


Drinks Job's Tears and Small Red Bean Soup - - - - -


44 36 124




176 324 496 996


17.6% 32.4% 49.6%


Breakfast recipes for free 3 day diet plan:

a. Fresh Beets and Raspberries Juice Recipe

Clean and peel beet, cut into small pieces, place in a juicer with raspberries.

b. Hard-boiled egg.

Add cold water in a wok, put in an egg, bring to a boil. Continue boil 07-10mins in medium heat. Serve with tomato sauce.

Here is the details of how to cook hard-boiled egg.

d. Celery Salad Recipe

Clean, boil celery for 3mins.

Take out, cut into small sections, add sesame oil and other seasonings to taste.

Serve with bread.

Lunch recipes for free 3 day diet plan.

a. Stir fried Bitter Melon with Tomato and Egg Recipe

Clean bitter melon, seeds off. Cut into small section.

Clean tomato, diced. Crack egg into a small bowl, stir well.

Heat oil in a wok, slide in egg liquid. Stir well, add bitter melon and tomato.

Add seasonings, stir fry till done.

Click here to see how to cook stir fried egg

Mung Bean Soup Drink Recipe

Take 1/2 cup mung bean, clean, add in boiling water.

Boil 10mins(before the grain opens),pour out the soup. This is mung bean soup drink.

Take 1/2 oz cooked mung bean to make Steamed Brown Rice with Mung Bean.

Store the rest in the fridge for future use.

b. Steamed Brown Rice with Mung Bean Recipe

Soak rice and mung bean for 30mins.

Steam 30-50mins.

Dinner recipes for free 3 day diet plan.

a. Stewed Chickpeas with Mushroom Recipe

(If you don't have cooked chickpeas, take a cup raw, clean, put in a heat-proof case.

Add water covering the chickpeas. Steam for 60mins or thoroughly cooked.)

Clean mushroom and carrot, cut into very small cubes.

Heat oil in a wok, add onions, garlic. Stir fry, add chickpeas, mushroom and carrot.

Add 2 tablespoon water, simmer for 5-10mins. Add seasoning to taste.

b. Job's Tears and Small Red Bean Porridge

Clean Job's Tears and small red bean. Add 500g water.

Boil for 60-90mins with low heat.

Serve grains with the lentils dish.

Pour out the soup, this is Job's Tears Drink

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