Are you looking for a weight loss meal plan to help you shed a few unwanted pounds, get back on track after overeating, or reduce bloating to look your best? This 3 day diet meal plan is your solution to quickly lose weight and feel great.

The Holy Mess 3 Day Weight Loss Plan

What is the 3 Day Weight Loss Plan?

While the road to lasting weight loss requires consistent effort, there are times you need a kick start to help you shed a few pounds. This 3 day weight loss plan is just for you.

As someone who has been maintaining a 100 pound weight loss for over a decade, I understand the importance of help to lose weight or get back on track with healthy eating.

While I don’t recommend quick fixes or anything too drastic, this plan is safe and realistic.Instant Pot Salsa Chicken

The food on this plan is absolutely delicious and because it’s packed with protein, you won’t go hungry.

I lost weight using the Weight Watchers system and designed this plan using all zero point foods on the WW Blue plan. (Find the original plan here: WW 3 Day Zero Point Meal Plan). Because it’s been so popular, I’ve adapted it to a simple program anyone can use.

Sara Borgstede Before after 100 pound weight loss

Before and After 100+ pound weight loss with Weight Watchers.

What Happens When Women Use a 3 Day Diet Program?

A few months ago, I was contacted by a national magazine requesting more information about the 3 day diet meal plan. They wondered how much weight women had lost using the plan.

While I had the meal plan on my website for several years, I hadn’t taken a group through the plan together. We decided to invite a select group of women to participate in this plan together as a group.

We were expecting a few women to be interested and were shocked when over 130 women volunteered.

Their results were incredible and we know you will have success with this program, too.

How Much Weight Can I Lose on a 3 Day Diet Plan?

You can expect to lose between 2-10 pounds while following this meal plan.*

When women in our challenge shared their results, we were nothing short of astounded. Almost all the women lost weight and many lost 3-5 pounds. A few women lost up to 10 pounds!

Even more amazing is that most of the women in the challenge were over the age of 50, with quite a few in their 60s, 70s and a few women in their 80s. This proves that weight loss is possible even as we age, and the 3 day diet plan will make it possible for you.

*Your results may vary. Always consult your doctor or medical professional for advice.

 

What Women Are Saying About the 3 Day Weight Loss Program

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

How Does the 3 Day Diet Plan Work?

This 3 day meal plan is based on these healthy foods:

  • Filling, healthy vegetables such as asparagus, broccoli, butternut squash and carrots
  • Nutrient-rich fruits like apples, bananas, pears, and mangos
  • Power-packed lean proteins including salmon, non-fat Greek yogurt, chicken & turkey breast and eggs

Because the plan has no packaged, boxed, or processed foods, it’s lower in sodium than the average American diet. This leads to reduced bloating so you’ll look and feel slimmer right away.

Vegetable Soup

This WW Vegetable soup is zero points on Weight Watchers Green plan.

The 1,200 calorie meal plan is high in protein to promote retention of lean muscle mass.

All the foods in this plan are items you can find in any local grocery store.

There are no unusual ingredients and no expensive shakes, powders or pills.

Download our free PDF printable of the easy meal plan to learn how to lose weight in 3 days at home.

Recipes for The Holy Mess Diet Meal Plan

Here are the recipes for this 3 day plan. All of the recipes can be found by following each link and printing them from the recipe card, or make it easy and invest in our WW Zero Point Cookbook to print them all at once.

  • The Holy Mess Turkey Vegetable Chili – This delicious chili is a reader favorite! Using lean turkey breast, vegetables, and beans, the flavor is wonderful and the soup is filling and hearty.
  • The Holy Mess Veggie Soup – A dieter’s classic recipe, eat as much of this delicious soup as you’d like to keep hunger at bay.
  • The Holy Mess Tuna Salad – Enjoy this extra-high-protein tuna salad with celery and carrots.
  • The Holy Mess Salsa Chicken – Make taco bowls with this easy weight loss dinner recipe that can be made in the Instant Pot, in the oven, or in a slow cooker.
  • The Holy Mess Banana Souffle – This meal plan even includes dessert! This recipe takes just 2 ingredients and trust us that it’s delicious.
    Banana Souffle for WW

    Enjoy this delicious dessert as part of your weight loss plan.


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


Tips for Using The Holy Mess 3 Day Weight Loss Plan

Here are some helpful tips to keep in mind before you start the 3 day diet plan.

  • 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.
  • Take your preparation one step further and meal prep before you begin. 
  • 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 for 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.
  • Check out this Jump Start Your Weight Loss 7 Day Challenge this Weight Watchers 7 Day Basic 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.

Weight Watchers tuna salad with vegetables


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 be all means use this plan again. –Treasia B., 70 years old, lost 8.4 pounds


Frequently Asked Questions About the Three Day Meal Plan

Here are answers to questions we receive most about this weight loss plan.

How much weight can I expect to lose on the 3 day diet?

Your results may be different, but over 130 women who completed the program lost between 2-10 pounds during the 3 day challenge. Most women in our challenge were over the age of 50 years old.Coffee on 3 day plan

Can I still drink coffee?

Yes, you may drink coffee and any beverage without calories.

Can I put cream in my coffee?

No, cream or creamers are not part of this plan. (Remember that it’s only 3 days!) You may add artificial sweetener.

What if I get too hungry?

You may snack on additional bowls of vegetable soup at any point during the challenge.

What if I don’t like one of the meals?

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 200 WW Blue Zero Point Foods when making swaps.

Can I cook the meat and vegetables in olive oil on this plan?

No, do not use additional oils. You may use olive oil cooking spray.

Is this weight loss plan safe?

Yes, this plan is safe for most people. In some ways similar to the military diet, this diet focuses on vegetables, fruit, and lean protein. Contact your doctor or other medical professional to determine what is right for you.

How do I keep losing weight after the 3 day fat loss challenge?

Weight loss happens from eating fewer calories than you burn. Use what you learn from the challenge to keep the weight loss going. We recommend tracking with an app like My Fitness Pal or Weight Watchers for continued success.

Also check out our Faithful Finish Lines program with our free 5 day Grow Your Faith, Lose the Weight Challenge.

Nutritional information is approximate and figured in My Fitness Pal, October, 2020. Points calculated with MyWW system using WW app, October, 2020.

The Holy Mess 3 Day Diet Challenge

Day 1

Breakfast– 3 eggs, scrambled and served with 2 T salsa

240 calories, 7 carbs, 14 fat, 19 protein

MyWW Green – 6 points, MyWW Blue – 0, MyWW Purple – 0

LunchThe Holy Mess Turkey Chili, 2 cups, 1 large apple

366 calories, 69 carbs, 9 fat, 32 protein

MyWW Green – 8 points, MyWW Blue – 0, MyWW Purple – 0

Weight watchers zero point chili

Our Turkey Vegetable Chili is hearty and delicious.

Dinner – 6 ounces Tilapia, Salmon, or Shrimp, 2 cups roasted Brussels sprouts or asparagus

360 calories, 2 carbs, 14 fat, 37 protein

MyWW Green – 8, MyWW Blue – 0, MyWW purple – 0

Snack 1– 2 cups watermelon, cantaloupe, or melon of choice

Snack 2 – 2 cups The Holy Mess Vegetable Soup

248 calories, 53 carbs, 2 fat, 8 protein

MyWW Green – 0, MyWW Blue – 0, MyWW Purple – 0

Day 1 Total:

1,214 calories, 131 carbs, 39 fat, 96 protein

42% carbs/30% protein/28% fat

MyWW Green 22 points , MyWW Purple 0 points, MyWW Blue 0 points.

 

Day 2

Breakfast – 1 cup non-fat, plain Greek yogurt with 1 cup frozen mixed berries, thawed and stirred into yogurt. 

200 calories, 30 carbs, 0 fat, 23 protein

MyWW Green – 2, My WW Blue – 0, MyWW Purple – 0

 

LunchThe Holy Mess Tuna Salad (1 can tuna, 1 hard-boiled egg, 1/4 cup plain Greek yogurt, chopped pickles), 2 cups celery and carrot sticks, 1 large pear or apple

385 calories, 42 carbs, 6 fat, 44 protein

MyWW Green – 4 , MyWW Blue – 0, MyWW Purple – 0

Dinner – 6 ounces grilled chicken breast seasoned with herbs, 2 cups roasted butternut squash and baby carrots, 1 cup green beans

307 calories, 34 carbs, 4 fat, 39 protein

MyWW Green – 4, MyWW Blue – 0, MyWW Purple – 0

Snack 1 The Holy Mess Veggie Soup, 2 cups

Snack 2 – 2 cups mango, pineapple, orange slices, or kiwi

354 calories, 79 carbs, 3 fat, 9 protein

MyWW Green – 0, MyWW Blue – 0, MyWW Purple – 0

Day 2 Total

1,246 calories, 185 carbs, 13 fat, 115 protein

56% carbs/9% fat/35% protein

MyWW Green 10 points, MyWW Purple 0 points, MyWW Blue 0 points.

 

Day 3

Breakfast – 3-egg omelet with 1.5 cups onion, mushroom, and spinach (or vegetables of choice)

258 calories, 11 carbs, 14 fat, 22 protein

MyWW Green – 6 , MyWW Blue – 0, MyWW Purple – 0

Lunch – Taco bowl with 1 serving (1/4 of recipe) The Holy Mess Salsa Chicken, 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.

365 calories, 33 carb, 6 fat, 43 protein

Instant Pot Salsa Chicken

Enjoy taco bowls with our easy Salsa chicken.

MyWW Green – 6 , MyWW Blue – 0, MyWW Purple – 0

Dinner – 2 slices (4 ounces) oven roasted turkey breast, 1 cup Steam Fresh broccoli, carrot, and cauliflower mix, 1 large ear corn on the cob, fresh or frozen, cooked

333 calories, 37 carbs, 4 fat, 37 protein

MyWW Green – 2, MyWW Blue – 0, MyWW Purple – 0

Snack 1 – The Holy Mess Banana Soufflé

Snack 2The Holy Mess Vegetable Soup, 2 cups

533 calories, 95 carb, 11 fat, 22 protein

MyWW Green – 4, MyWW Blue – 0, MyWW Purple – 0

Day 3 Total:

1,489 calories, 176 carbs, 35 fat, 124 protein

46% carbs/33% protein/21% fat

MyWW Green 18 points, MyWW Blue 0 points, MyWW Purple 0 points

Download a Free PDF Printable of the 3 Day Diet Meal Plan

 

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*Your results may vary. Always consult your doctor or medical professional for advice.

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Weight Loss 3 Day Diet