The 3 Day Diet Meal Plan

British Heart Foundation Diet

This diet is best known as the British Heart Foundation Diet or the Greenland Diet and has been circulating for many years. The diet claims claims that you can lose 10lb in three days – and many of our readers get fantastic results. The diet is very popular in the UK – but the exact origins are unknown.

Long term weight loss can only ever be achieved through sensible changes to diet and the introduction of regular exercise. But this three day diet is great for a special occasion that has crept up and you aren’t quite where you want to be.

Oolong Tea

Why not try combining The British Heart Foundation Diet with Oolong Tea?

Every now and then we all feel the need to resort to a strict, short term weight loss eating plan to see fast results. While a very strict diet meal plan is not advisable to do regularly or long term. kick start style diet plans can give you the confidence boost and motivation that you need to start a healthy weight loss plan.

The 3 Day Diet should only be followed for three days at a time. If you wish to use the diet for a few weeks, we would advise that you follow a three days on, three days off rota.

This weight loss plan works because the calorie intake is low, but still gives nutritional balance. One of the things that makes this plan popular and relatively easy to follow, is that ‘normal’ foods such as ice cream and hot dogs are incorporated and there is some variety.


Black Coffee or tea with low fat sweetener
1/2 grapefruit
1 slice of toast with 1tbsp peanut butter
1/2 a cup of tuna
1 slice of toast
Black coffee/tea/water*
3 oz any lean meat
1 cup of green beans
1 cup of carrots
1 cup of vanilla ice cream
1 medium apple
Black coffee/tea/water*


Black coffee/tea/water*
1 egg(served any style)
1 slice of toast
1 banana
 1 cup of tuna or cottage cheese
5 plain crackers
Black coffee/tea/water*
2 hotdogs
1/2 cup of carrots
1 cup of broccoli or cabbage
1 banana
1/2 cup of vanilla ice cream


Black coffee/tea/water*
5 plain crackers 1 oz of cheddar cheese
1 apple
1 hard boiled egg
1 slice of toast
black coffee/tea/water*
1 cup of tuna
1 cup of carrots
1 cup of cauliflower
1 cup of melon
1/2 cup of vanilla ice cream
black coffee/tea/water*

*Low calorie sweetener should always be used instead of sugar

Condiments allowed on the 3 Day Diet

  • Lemon juice
  • Salt and pepper
  • Mustard
  • Cooking oil spray

Variations on the 3 Day Diet

If you really don’t like any of the foods included you can make some changes;

  • Orange instead of grapefruit
  • Tuna instead of cottage cheese or vice versa
  • Frozen yoghurt instead of ice cream
  • Cauliflower instead of broccoli and vice versa
  • Green beans instead of broccoli or cauliflower
  • Beetroot instead of carrots
  • Toast instead of 5 plain crackers

Follow the plan for three days without cheating and you should see the fast results that you want. When you see the differences to the new slimmer you, hopefully you’ll be encouraged to continue with a healthy lifestyle!

  • Slimming Solutions

    Hi Mags, fresh would be advised as beetroot from a jar tends to contain a lot of additives.

  • Slimming Solutions

    Hi Angie, yes chicken is fine.

  • Slimming Solutions

    Hello Emma,

    Hope the diet went well for you.

    Everyone is different therefore it is difficult to say exactly how much weight any one person will lose.

  • Mags

    Hi can the beetroot be from a jar or does it have to be fresh beetroot?

  • Angie

    I don’t eat fish , can I substitute for Chicken?

  • Slimming Solutions

    Hi Jackie,

    We recommend no more than 3 cups of each per day.

  • Slimming Solutions

    Yes you can use a piece of steak Gillian.

  • Slimming Solutions

    Hi Sarah,

    We wouldn’t advise you have diet drinks and we would only advise you have tea and coffee when stated. Water however is fine throughout the day.

    I hope this helps.

  • Slimming Solutions

    Hi Jackie,

    Yes you can eat Quorn sausage.

  • Emma

    Just wondering what you can expect to lose in inches or dress size from doing this?
    Thank you!

  • Jackie

    Plus how many times can I have teas and coffees

  • Gillian

    Hi does it need to be tinned Tuna or can it be a piece of tuna steak?

  • Sarah

    Hi there, just checking to see if diet drinks are acceptable – diet coke etc – and if you can drink more tea and coffee than it states ????

  • Jackie

    Can I eat corn sausage

  • Slimming Solutions

    1 cup of liquid = 8fl oz, however ice-cream is not a liquid in it’s frozen state and should be measured in oz rather than fl oz.

    1 cup of ice cream weighs approximately 4oz (dependent on type) therefore the same applies to tuna and veg.

    Hope this helps.

  • David Bowler

    Hi I was just wondering how much 1 cup is in oz and is 1 cup ( was changed into oz ) the same for the tuna as well as ice cream and veg etc

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