Are you looking for a weight loss meal plan in 3 days to help you shed a few unwanted pounds, get back on track after overeating, or reduce bloating so you can look your best?
The Holy Mess 3-Day Diet Meal Plan for Weight Loss is a great way to jumpstart your healthy living goals. The three-day diet is nutritious and easy to follow, plus it includes delicious foods that you and your family will love.
Key Take-Aways
- The Holy Mess FREE 3-Day Diet helps you lose weight quickly and safely. People lose 2-6 pounds, some up to 10 pounds.
- The plan is simple. Get easy-to-prepare, nutritious meals made with filling whole foods.
- Kickstart weight loss and break plateaus.
- Proven results: Over 50,000 people have used the plan successfully.
- Tastes good! Turkey chili and banana souffle are reader favorites.
Lose Weight & Feel Amazing in Just 3 Days!
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Download Free PDF Printable 3 Day Diet Menu
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- The 3 Day Diet Cookbook
- Food Swap List
- Meal Prep Guide
- And More!
Click here for the upgrade: The Holy Mess Complete 3 Day Diet Plan Weight Loss System. Customers say this is well worth the investment.
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Why 3 Day Diet Meal Plan Works
What is it?
The Holy Mess 3 Day Diet has helped thousands of people lose weight and feel great.
The plan is excellent for:
- A weight loss kick-start or reboot
- Breaking a weight loss plateau
- When you need an easy plan
- Getting started or restarted with weight loss
Who is it for?
The Holy Mess plan is a safe, realistic meal plan for anyone who wants to lose weight.
Check with your doctor before starting. The plan is safe for most diabetics and effective for weight loss without hunger. There’s plenty of filling protein to avoid blood sugar crashes.
How It Works
Here is why this plan works so well for many people.
- This plan originated using the Weight Watchers zero-point foods system, which involves eating whole, fresh foods.
- The plan is easy to follow, especially if you follow our meal prep guidance before you begin.
- All the simple ingredients are available at your local grocery store.
- Because the foods are low in calorie density, they are filling so you won’t go hungry.
- The meals are tasty and enjoyable.
Is It Safe?
Yes, this plan is safe for most individuals. Check with your doctor or a medical professional before you begin.
Proven Results
- In our pilot test group, we led 130 women (most were 50-70 years old) through the 3-day program. Their results were incredible!
- Since we began, 40,000+ people have used the plan.
- Most people lose between 2-6 pounds while following this meal plan.*
- Some people lose as much as 10 pounds.
- Many people use the plan regularly as part of a weight loss or maintenance lifestyle.
- The 3 day diet meal plan has been featured twice in Woman’s World magazine.
*Your results may vary. Always consult your doctor or medical professional for advice.
What People Are Saying About 3 Day Diet
Here’s what women who participated in the plan had to say about their weight loss results.
The plan is a good way for me to reintroduce healthy eating into my lifestyle. The ease of the plan, quantity of food, and satisfaction from weight loss all make this plan viable.
Jan S., 53 years old, lost 2 pounds
Absolutely, I would recommend this plan to anyone trying to jump start weight loss or get back ‘on track’ with better eating!
Mariann M., 56 years old, lost 4 pounds
The plan was easy to follow, the food was good, and I got the results I was hoping for in getting me beyond a month-long weight loss plateau that I couldn’t seem to budge. My husband ate the same meals, enjoyed them, and lost weight as well.
Kathy O., 66 years old, lost 2 pounds
The 3-day results of a loss of 4.8 lbs. and a half of an inch off my waist is amazing! Plus, my sugar cravings lessened.
Ann F., 57 years old, lost 4.8 pounds
The best part of this plan was it was very specific with food choices. I did not have to come up with meals and what to eat. I was NEVER hungry. The food choices were very satisfying and delicious. My bloating, tummy ache and feeling stuffed were gone immediately! I never had any cravings. I would definitely recommend this plan to other people.
JoAnn S., 64 years old, lost 4.4 pounds
I would recommend this plan, especially if you have a lot to lose.
Susan W., 71 years old, lost 1.2 pounds
I would definitely use this plan if I needed to lose a few pounds. The best part of this plan, and there are so many, is my husband did the plan with me. I wasn’t hungry… I lost 10 pounds!
Dawn K., 67 years old, lost 10 pounds
I really liked my weight loss and that it kick started me on track again. It was nutritious, satisfying and easy to follow. I would by all means use this plan again.
Treasia B., 70 years old, lost 8.4 pounds
Tips for Using The Holy Mess 3 Day Weight Loss Plan
Here are some helpful tips to remember before starting the fast weight loss program.
- Use cooking spray instead of oil or butter. We like Pam Extra Virgin Olive Oil but any spray will work.
- Because all the foods are cooked at home, with nothing packaged or processed, being prepared will be an important part of your strategy to make this meal plan work for you. Read through the plan and be sure to shop for groceries (use our free list) before you begin.
- Meal prep before you begin. We recommend you grocery shop on Saturday, meal prep on Sunday, and start the plan on Monday.
- Any fruit may be substituted for the fruits listed. Use what you enjoy. If you are making a swap, swap only a fruit for another fruit.
- Vegetables may be substituted for others you enjoy or have on hand. Only swap a vegetable for a vegetable.
- You may use artificial sweetener (with no additional calories or sugar). Keep in mind that artificial sweeteners cause water retention in some individuals.
- If you are hungry, you may snack on additional bowls of The Holy Mess Vegetable Soup.
- Use a wider cut of cabbage in the vegetable soup for a texture similar to noodles.
- You may drink any liquids without calories, such as water, coffee, tea, Crystal Light and diet soda.
- You may use any spices and spice blends that do not have additional calories or sugar.
- We do not recommend using this plan longer than 3 days because it’s very low in fat and eliminates whole grains. However, you may repeat the plan once a month or as often as you’d like for easy weight loss.
- Check out our 7 day EASY meal plan for another structured plan to use after this one.
- For the Banana Soufflé, instead of banana you may substitute 1/3 cup canned pumpkin or 1/3 cup applesauce. You may also eat the banana and eggs separately.
- To print the recipes, click on each recipe link and scroll to the recipe box. The “print” button is at the top right of each recipe.
- If you’d prefer, try this Holy Mess Vegetarian Chili instead of the turkey chili in the meal plan.
FAQs About the 3 Day Diet Meal Plan
Here are answers to questions (FAQs) we receive most about this weight loss plan.
Your results may be different, but over 130 women who completed the initial test program lost between 2-10 pounds during the 3 day challenge. Most women in our challenge were over the age of 50 years old. Since then we’ve had more than 40,000 people use the plan and lose weight.
Yes, you may drink black coffee and any beverage without calories.
No, cream or creamers are not part of this plan. (Remember that it’s only 3 days!) You may add artificial sweetener.
If you are feeling hungry on this plan, you may need more food and that is okay.
Even if adding extra food, most people find that they lose weight, so listen to your body and add extra servings if needed.
You may need to add additional calories especially if:
– you are engaging in physical activity or have an active job.
– you are male.
– you are a larger-sized person.
– you are experiencing physical hunger while on the plan.
This plan is not recommended for women who are pregnant or nursing.
In order to add extra servings yet still see results, here is how to go about it:
– If you are still hungry after eating the planned meals and snacks, start with adding 1-2 extra servings of fresh produce like vegetables (raw or cooked), fruit, or a bowl of the vegetable soup.
– If you are still hungry, eat an extra serving of lean protein or an additional serving of one of the meals, like an additional bowl of chili or an extra serving of salmon, turkey breast, beans, or eggs.
Remember, this is not medical advice, so seek the help of professional who knows your situation.
We suggest giving each meal a try, since you might find a new favorite. However if you need to make a swap, choose a replacement that is as similar as possible. Refer to this list of Zero Point Foods when making swaps.
No, do not use additional oils. You may use a very small amount of cooking spray.
Yes, this plan is safe for most people. The program focuses on vegetables, fruit, and lean protein. Contact your doctor or other medical professional to determine what is right for you.
Weight occurs when you eat fewer calories than you burn. Use what you learn from the challenge to keep the weight loss going. Many dieticians recommend tracking with an app like My Fitness Pal or Weight Watchers for continued success.
Nutritional information is approximate and figured in My Fitness Pal, September 2024. Points calculated WW app, 2024.
The Holy Mess 3 Day Meal Plan to Lose Weight
Below is the exact meal plan for the challenge, including nutritional information.
For WW points, you will have almost zero points for each day. (That is okay because you are getting enough calories.) Recipe links and plan details are included here.
Click on the meal, snacks, nutritional info, or tips (pink tab) below for more information about each day, and the tab will open with the information you need.
Day 1
Start Day 1 with a flavorful breakfast with plenty of filling protein.
3 eggs, scrambled and served with 2 T salsa
Breakfast nutrition: 240 calories, 7 carbs, 14 fat, 19 protein
WW points – 0.
This hearty chili is one of the most popular 3 day diet recipes. Extra servings freeze well.
The Holy Mess Turkey Chili (recipe below): 2 cups
1 large apple
Lunch nutrition: 366 calories, 69 carbs, 9 fat, 32 protein
WW points – 0.
Dinner is a tasty seafood meal. If you don’t like seafood, you can swap chicken breast, and feel free to enjoy any green vegetable. Cook with any method you enjoy that doesn’t add fat or calories. (Cooking spray is allowed.) Use spices for extra flavor.
6 ounces Tilapia, Salmon, or Shrimp
2 cups roasted Brussels sprouts or asparagus
Dinner nutrition: 360 calories, 2 carbs, 14 fat, 37 protein
WW points – 0.
Snacks are optional and can be eaten at any time of the day.
Snack 1: 2 cups The Holy Mess Vegetable Soup
Snack 2: 2 cups watermelon, cantaloupe, or melon of choice
Both snacks combined nutrition: 248 calories, 53 carbs, 2 fat, 8 protein
WW points – 0.
Total nutrition for day 1:
1,214 calories, 131 carbs, 39 fat, 96 protein
42% carbs/30% protein/28% fat
WW points – 0.
Helpful tips for Day 1:
- Use cooking spray instead of oil or butter. We like Pam Extra Virgin Olive Oil, but any spray will work.
- Because all the foods are cooked at home, with nothing packaged or processed, being prepared will be an important part of your strategy to make this meal plan work for you. Read through the plan and be sure to shop for groceries (use our free list) before you begin.
- Meal prep before you begin. We recommend you grocery shop on Saturday, meal prep on Sunday, and start the plan on Monday.
- Any fruit may be substituted for the fruits listed. Use what you enjoy. If you are making a swap, swap only a fruit for another fruit.
- Vegetables may be substituted for others you enjoy or have on hand. Only swap a vegetable for a vegetable.
- You may use artificial sweetener (with no additional calories or sugar). Keep in mind that artificial sweeteners cause water retention in some individuals.
- If you’d prefer, try this Holy Mess Vegetarian Chili instead of the turkey chili in the meal plan.
Day 2
Today’s breakfast is a sweet treat. You may use fresh berries if you prefer.
1 cup non-fat, plain Greek yogurt
1 cup frozen mixed berries, thawed and stirred into yogurt.
Breakfast nutrition: 200 calories, 30 carbs, 0 fat, 23 protein
WW points – 0.
Lunch for Day 2 is a healthier tuna salad. You may use chicken breast if you don’t care for tuna.
The Holy Mess Tuna Salad (recipe below)
2 cups celery and carrot sticks
1 large apple or pear
Lunch nutrition: 385 calories, 42 carbs, 6 fat, 44 protein
WW points – 0.
Enjoy grilled or roasted chicken for dinner on Day 2.
6 ounces grilled chicken breast seasoned with herbs
2 cups roasted butternut squash and baby carrots
1 cup green beans
Dinner nutrition: 307 calories, 34 carbs, 4 fat, 39 protein
WW points – 0.
Snacks are optional and can be eaten at any time of the day.
Snack 1: 2 cups The Holy Mess Vegetable Soup
Snack 2: 2 cups mango, pineapple, orange slices, or kiwi
Both snacks combined nutrition: 354 calories, 79 carbs, 3 fat, 9 protein
WW points – 0.
Here is a breakdown of the total nutrition for day 2:
1,246 calories, 185 carbs, 13 fat, 115 protein
56% carbs/9% fat/35% protein
WW points – 0.
Helpful tips for Day 2:
- If you are hungry, you may snack on additional bowls of The Holy Mess Vegetable Soup.
- Use a wider cut of cabbage in the vegetable soup for a texture similar to noodles.
- You may drink any liquids without calories, such as water, coffee, tea, Crystal Light and diet soda.
- You may use any spices and spice blends that do not have additional calories or sugar.
- We do not recommend using this plan longer than 3 days because it’s low in fat and eliminates whole grains. However, you may repeat the plan once a month or as often as you’d like for easy weight loss.
Day 3
For the final breakfast, enjoy a filling omelet with vegetables.
3-egg omelet with 1.5 cups onion, mushroom, and spinach (or vegetables of choice)
Breakfast nutrition: 258 calories, 11 carbs, 14 fat, 22 protein
WW points – 0.
For lunch today you will be making a tasty taco bowl. Here is what to add:
- 1 serving (1/4 of recipe) The Holy Mess Salsa Chicken (recipe below)
- 1 cup lettuce
- 1/4 cup tomato
- 1/2 cup cauliflower rice
- 1/4 cup black beans
Top with salsa and a dollop of plain, non-fat Greek yogurt
Lunch nutrition: 365 calories, 33 carb, 6 fat, 43 protein
WW points – 0.
For dinner on Day 3, you will savor a turkey feast.
2 slices (4 ounces) oven roasted turkey breast
1 cup steamed broccoli, carrot, and cauliflower mix
1 large ear corn on the cob, fresh or frozen, cooked
Dinner nutrition: 333 calories, 37 carbs, 4 fat, 37 protein
WW points – 0.
Day 3 is special because one of the snacks includes dessert.
Snacks are optional and can be eaten at any time of the day.
Snack 1: The Holy Mess Banana Soufflé (recipe below)
Snack 2: The Holy Mess Vegetable Soup (recipe below), 2 cups
Both snacks combined nutrition: 533 calories, 95 carb, 11 fat, 22 protein
WW points – 0.
Here is a breakdown of the total nutrition for Day 3:
1,489 calories, 176 carbs, 35 fat, 124 protein
46% carbs / 33% protein / 21% fat
WW points – 0.
Helpful tips for Day 3:
- Check out our 7 day EASY meal plan for another structured plan to use after this one is finished.
- For the Banana Soufflé, instead of banana you may substitute 1/3 cup canned pumpkin or 1/3 cup applesauce. You may also eat the banana and eggs separately.
- Be sure to share your results when you are done.
- To print the recipes, click on each recipe link and scroll to the recipe box. The “print” button is at the top right of each recipe.
Have you used the 3 day diet? Share your results here or tell us about it in the comments below.
Why do the recipes state kcal instead of regular calories?
Great question! In nutrition labeling, ‘kcal’ and ‘calories’ are actually the same thing—1 kcal equals 1 calorie in common usage. Some recipe calculators and databases use ‘kcal’ as the standard term, but rest assured, the numbers reflect regular calories as we typically refer to them. Hope that helps.
Love the Holy Mess and the 3 Day Diet. Love the fact that calories are also included since I don’t do WW but count calories. I’m almost at goal, only 1.8#’s to go! Thanks for the easy to follow meal plans and simple to prepare recipes. Love the Holy Mess!
I couldn’t find the recipes for the HM Tuna Salad and the HM Salsa Chicken. Did I just overlook them? Want to try both!
Hi Marcie, All the links to the recipes are in this section of the article above – https://theholymess.com/3-day-diet-meal-plan/#meal-plan. Here is the link to the salsa chicken – https://theholymess.com/instant-pot-salsa-chicken-recipe-0-weight-watchers-fsp/ and here is the tuna salad – https://theholymess.com/weight-watchers-zero-point-tuna-salad-recipe/. You can also use the search feature for any recipe on the website anytime. It looks like a little magnifying glass. I hope this helps, and enjoy the meal plan.
I’m going to try your 3 day plan. My problem is I don’t like cheese, Greek yogurt or regular yogurt. I can eat some vanilla yogurts. I’m a picky eater but I’m trying to retry things I haven’t before. I made your cabbage soup even though I don’t like cabbage. I’ve have it as a meal and as a side. Time will tell if it works
Hi Maureen, Good for you for trying new things! But it’s also okay to make swaps based on your preferences. We allow any protein to be swapped for another protein, any veggie for another veggie, etc. For future reference, the veggie soup can be made without cabbage, too. Let us know how the 3 days goes for you!
Hi
I am on day 1 made a few modifications but after each meal today except breakfast. I’m full then about 30minutes-an hour later my stomach is just grumbling. I think because it is getting used to not having the foods I normally eat?? I ate an extra 1 cup serving of chili. I had some veggie soup I already had on hand, so I ate that almost 2cups. Then I ate some frozen peaches with a little stevia. I will probably be hungry shortly, help.
Thanks for sharing your experience and great job following the meal plan so far! This plan is low in calorie density, which means you get a high volume of food for lower calories, which might explain why you get hungry sooner. You might need more calories if you are active or a larger person. You are doing the right things by adding some additional servings. Keep in touch and let us know how it’s going for you.
i bought the books and it win’t check out on Amazon????
Hi, I can’t find the breakfast cookie recipe w/ apple sauce, almond milk, bananas etc. Ca you please post it on the recipes or email it to me: trisha_lynn@rocketmail.com
Thanks so much
Hi Patty, I don’t have a breakfast cookie recipe on my website (unfortunately – it sounds yummy!). Do you remember where you saw it?
Hello! I have been stuck on the same weight for a while! I am excited to give this 3day plan a try to get me back to losing weight on WW. Is it OK to swap the frozen berries for fresh? If so what serving should I use?
Hi Ana, Yes you can definitely swap frozen berries for fresh. I wouldn’t stress too much about exact measurements (berries are low in calories) but frozen berries in their frozen state as 1 cup is equal to about 1 cup fresh. Let us know how it goes for you!
I live alone in a tiny house. Space is at a premium. Therefore, how many servings do the recipes for the chili and the vegetable soup make?
Also, di you eat the snacks even if you aren’t hungry?
Thank you.
Ok. I am one of those ultra clean eating people, and I gave up using cooking spray a long time ago. I have a small oil mister bottle that I fill with avocado oil, and I spray that for anything that calls for cooking spray. I know you say not to use oils or butters, but I just want to know if this would still work, or if I should not use anything at all? Thank you!
I just completed my 3 Day plan (after returning from Punta Cana) and lost 9 pounds. I found it easy to stick with and made a few substitutions where I don’t like fish and worked out great. Thank you for giving me a boost to keep on track. Tammy 55-Maine
Wow, way to go! That’s awesome progress on the 3 day plan!
Thank you for this! I look forward to trying out some of these recipes!!
Hi Sara
I’m starting this on Monday 11/16-2020
My question is when should the snacks fit in ? Before lunch or dinner or after dinner? I’m doing my meal prep today.
Hi Tami, You can eat the snacks at any time that works for your schedule and hunger. I can’t wait to hear how the plan works for you!
I purchased the recipe book but I downloaded the 3 day blue plan and can get to the recipe book. I don’t know what to do?
Hi Yevonne, please email us sara@theholymess.com and we will help.