Day 3 of Weight Loss Diet Plan 30 Days | Simple & Healthy Meal for Fat Loss

Описание: Welcome to Day 3 of our 30 Days Weight Loss Diet Plan Series! 🌱

This meal plan is designed for Indians, Americans, Africans – everyone can follow it with simple foods that are easily available worldwide. The goal is portion control, balanced nutrition, and gradual fat loss.

✨ Day 3 Weight Loss Diet Plan with Portion Sizes & Calories

🍳 Breakfast (Approx. 250–270 kcal)

1 glass smoothie (fruit + oats + low-fat milk, ~200 ml) – 150 kcal

2 boiled egg whites – 30–40 kcal

(Optional: 1 cup black coffee or green tea after 30 mins)


🥝 Snack 01 (Approx. 80–100 kcal)

1 seasonal fruit (apple / kiwi / orange / guava – 1 medium piece)


🥪 Lunch (Approx. 300–320 kcal)

2 vegetable sandwiches (brown/multigrain bread + cucumber + tomato + lettuce, very little spread) – 250–280 kcal

1 cup black coffee (no sugar) – 5 kcal


🥠 Snack 02 (Approx. 70–90 kcal)

2 multi-grain crackers – 70–80 kcal


🍛 Dinner (Approx. 280–300 kcal)

½ cup chickpeas curry (chana masala, low oil, ~100g cooked) – 160 kcal

3–4 roasted sweet potato cubes (~80–100g) – 100–120 kcal

Optional: cucumber & tomato salad – 20 kcal


⚖️ Total Calories for the Day: ~950–1,050 kcal (depending on portion size & cooking style)


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💡 Tip of the Day:
“Always keep dinner light and avoid late-night snacking. This helps your digestion and improves fat burning overnight.”

📌 Don’t forget:
✅ Drink 2–3 liters of water daily
✅ Stay active (walk/workout at least 30 mins)
✅ Sleep 7–8 hours for best results


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🌟 For personalized diet plans (weight loss, weight gain, diabetes, PCOS, maternal health, kids nutrition):
👉 Follow me on Instagram & DM for customized diet plans!



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