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!

  • NN

    Can I swap peanut butter, if so for what ?

  • em

    can i drink water with sugar free vimto in it?

  • em

    hi, i’m gonna get on this diet tomoz, i have put a stone on in the last year which is not good at all. will update daily x

  • Slimming Solutions

    Thank you for sharing Neal. It’s good to hear you keep coming back to this diet again and again :)

  • Slimming Solutions

    Thank you for sharing your experience with us Ericsbird :)

  • Ericsbird

    A bit late letting everyone know what the final result was. A rather disappointing 3lb total. Didn’t cheat in any way but it was 3lbs I wouldn’t have lost otherwise. Ive decided to do 3 days a week with 4 days off in between, hopefully gaining some good habits and losing some old bad ones on the way. Went away for a week after the 3 days and gained back 1lb but am back on it now, so here’s hoping…………..

  • Slimming Solutions

    Thank you for your input Stevie B :)

  • Slimming Solutions

    Hi Ericsbird,

    Thank you for sharing your experience with us.

  • Slimming Solutions

    Hi Nic T,

    Great to hear :)

  • Slimming Solutions

    Hi Lee,

    We would advise that you replace with another food item from the diet.

  • Slimming Solutions

    Hi Johin,

    You can certainly drink these whilst following the diet if you wish.

  • Slimming Solutions

    Hi Tara,

    Just the hotdog without the bun.

More in All, Diets (1183 of 1324 articles)