• Home
  • Blog
  • 3-Month Weight Loss Meal Plan

3-Month Weight Loss Meal Plan

If you have tried losing weight in the past, odds are you have attempted (or at the very least heard about) some form of crash diet – i.e. a restrictive and forced eating plan that claims massive results in a short amount of time. Although these diets can provide some results, they are short-lived and unsustainable. Is there a way to reach your weight loss goals all while making sustainable and healthy choices? You bet! 

A balanced approach that can provide timely and impactful results is a 3-month weight loss plan. Three-month plans combine the best of sustainability and tangible results and can be approached in a way that allows followers to lose weight by building healthy habits; this is the key to successful weight loss. 

Compared to more radical diets such as intermittent fasting, low-carb, or keto, a balanced 3-month weight loss plan can give followers the necessary time to create new habits that can help lead to sustainable weight loss. It should also be noted that there is nothing magic about the 3-month time period. This amount of time can be adjusted based on the needs and goals of those following the plan! In general, 3 months is enough time for choices to turn into habits and for natural weight loss rhythms to even out into substantial weight loss. 

How much weight can I lose? 

Although results always vary, using a healthy and safe weight loss target of 1-2 pounds per week, followers can expect to lose anywhere from 10-30 pounds in 3-months. This is substantial weight loss and doesn’t come without commitment and mindfulness. 

Total weight loss can also depend on overall activity. Although you can see awesome results by just mixing up your food choices, incorporating more activity can also play a huge role in weight loss on a 3-month plan. Activity like food choices and calorie goals should be individualized and focus on balance. If you aren’t extremely active, try taking the stairs, parking further away from the store, or taking the dog on an extra walk. Increasing activity throughout the day can have a direct impact on fat loss and yield an increase in muscle mass. You will be surprised how quickly this activity adds up and how much of an impact it can have on weight loss.  

When starting a weight loss plan of any kind, it is also important to find ways to measure progress. For some, this looks like daily weigh-ins. For others, relying on energy levels and how clothes are fitting is a better approach. Whatever you choose, consistently measuring progress can help you learn the natural ups and downs your body experiences. Remember, weight loss is not always linear. There will be ups and downs along the way. Learning to embrace these times and even work with them will be key to successful weight loss.

How many calories should I eat? 

In order to lose weight, a specific balance of calories must be present – but what is the right balance? There are tons of 3-month meal plans out in the diet universe, all with calorie limits that claim to help you lose weight. Although calorie balance is important, your target calorie budget should be completely individualized and based off of your goals, eating preferences, and sustainability. You may lose weight quickly by restricting your calories, but if you cannot sustain this, or it only lasts for 3 weeks, is this meal plan effective and sustainable? Not quite! 

By counting calories, you can gain more information about your diet – but ultimately calories are just one piece of the puzzle. The key to sustainable weight loss is a comprehensive approach that focuses on overall health, and considers nutrition, activity, and overall well-being.

Let’s dive into a sample meal plan to give you some ideas on how to create and follow a 3-month weight loss plan!

3-month weight loss meal plan

Day 1

Breakfast: Overnight oats

Lunch: Mixed green salad, avocado, chicken breast

Dinner: Grilled Salmon and broccoli

Snack: Coconut energy balls

Day 2

Breakfast: Egg cups w/ veggies

Lunch: Chicken, rice, and broccoli bowl

Dinner: Quick shrimp stir-fry

Snack: Hummus and veggies

Day 3

Breakfast: Overnight oats

Lunch: Slow cooker vegetable soup

Dinner: Grilled chicken/veggie kabobs

Snack: Apple and almonds

Day 4

Breakfast: Green smoothie

Lunch: Leftover Chicken Kabobs

Dinner: Grilled Romaine and Cherry tomato salad

Snack: Coconut energy balls

Day 5

Breakfast: Overnight Oats

Lunch: Grilled Zucchini and Hummus Wrap

Dinner: Leftover hash

Snack: Apple and almonds

The best 3-month weight loss plan

When looking at this 3-month weight loss meal plan, it is important to remember that there are no good foods or bad foods. The foods you choose on any weight loss plan should be things you enjoy eating that provide nutrition your body needs. Too often, meal plans and diets force followers into eating the same bland and boring foods and trying to maintain a low-calorie diet. This is another key factor that plays into short-lived and unsustainable weight loss plans. 

For our sample meal plan, we focused on a balanced amount of carbs, fats, and proteins, and loaded up with as many fruits and veggies as we could. We also included some of our favorite meal prep recipes to give you some ideas on how to plan ahead and make the week easier. Planning meals ahead of time and finding new recipes can be a key aspect of a successful 3-month weight loss meal plan. 

So why there are no specific amounts or calories listed? This meal plan is a great starting point and gives you a framework to create your very own 3-month weight loss meal plan. An easy way to plan your calorie needs per meal is to simply divide your daily calories by the number of meals you want to eat in a day. By finding foods you enjoy and using tools such as Noom to log your calories and develop awareness around your eating habits, you can start a 3-month weight loss plan that leads to lasting results!

Interested in creating your perfect 3-month weight loss plan? Want support along the way? Give Noom a try today and let your 3-month weight loss plan lead to lasting change!