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!

  • Antony O’ Flaherty

    I lost two kilos on the first week, and 1.8 kilos on the second week

  • Heddle

    I have done this diet regularly when I need a quick weight loss ie before my holidays etc, and over the past 6 weeks I have lost 22lbs. The average I have lost over the 3 days is 5lbs -7lbs, and had pickled beetroot!!!. The diet does work but you need to drink plenty of water with it too.

  • mels

    well..on day far nil lost…i was feeling slimmer until i had ice cream yesterday and have felt bloated carrying on today though..but not hopeful..thought it sounded to good to br true!

  • paula

    can i swop hotdogs for anything els!!!!!!

  • mels

    the other thing was..beetroot….i love pickled beet but hate the plain..i know it says pickled is not allowed..but will it really have much effect on loss?…im going on hols in 20 days so every pound counts!

  • mels

    im confused with 1 cup..its stated 4oz but then bit of contradiction in other posts saying 1 cup assuming its 4 as 8 is quite a lot..i also forgot to have my ice cream yesterday..gutted!!..will that make any diff

  • Ellah

    An orange

  • bev

    i cant have grapefruit what can i swop it with

  • van

    I got hungry after 1 and half days lol and still lost 2 or 3 pounds so this diet is good for quick weight loss, but it’s hard to maintain afterwards.

  • emma

    what happens after the 3 day?? do you start back on day one??

  • Sharon

    I have just lost 6 half pounds on this and found it to be easy

  • Jay

    Can u drink water between meals or nothing at all between meals – veg or fruit?

  • Chris

    Do I have the hotdogs with out the bred?

  • Chris

    Hi, do I have the hotdogs with out the bred

  • Chris

    Hi, I see beetroot mentioned, I don’t see beetroot on the list?

  • Michele Keogh

    Can I drink more than three cups of tea a day and can I drink water
    I between plz

  • Amy

    are you allowed to have chewing gum while on this diet?

  • anne

    can i do this diet every other day instead of 3 days together?

  • peanuts

    can you still smoke on this diet

  • Emma

    Can I drink Pepsi max instead of tea or coffee as it contains caffeine and I dont drink anything hot? Thanks. Emma.

  • DalyK

    Is Sweetener necessary for the diet or is just black tea sufficient?

  • Deborah

    Is there something other than peanut butter as I really don’t like it?

  • mary

    are there any other fruits that i can replace bananas with? also is 1 cup 8oz?

  • Katherine Willmer

    are jacobs crackers the little square ones ok

  • Clara J

    Hi, this is my 3rd day & I seem to be managing, although I am extremely tired & have had a really bad head for the past 2 days, is this normal?

  • Amber ?’s Nicholas

    Thanks. I did decide to buy fresh as its not much in price. I lost 6lb last week so hoping for a nice weight lost again when I stand on them scales tomorrow :-)

  • Laura S

    Hello :)

    Just wondering how does the ice-cream assist in weight loss? Isn’t ice-cream fattening?

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