Have you heard of the 3-2-3-2-3 plan? Get back on track with this balanced meal plan for a day
- 2 Minutes Read
- Mar 13, 2020
Tired of complicated meal plans to lose weight? Here is a template to use for a balanced meal plan for a day. If you can count to three and know your food groups, you will quickly be able to follow this 3-2-3-2-3 meal plan which I developed for my weight loss clients. Of course, portion control is important. You simply choose foods from all food groups (fruits, vegetables, grains, meat and meat alternatives, and dairy) each day and you can lose weight without developing any vitamin or mineral deficiencies.
Think of the 3-2-3-2-3 meal plan as a game with a few basic rules and many choices of foods you like.
Use this sheet to help you brainstorm your own meal planning examples.
If you do not eat breakfast because of time, ask yourself this question. How long does it take you to consume an 8 oz. glass of low-fat milk and 1/2 banana? Less than 5 minutes? You have time!
78% of people who lost weight and kept it off for one year ate breakfast
Write down what you ate and drank for breakfast. How many food groups do these foods represent?
If you ate peanut butter on whole grain bread, you have included two food groups. Tomorrow challenge yourself to add a cut up apple on the side so you have three food groups. If you need to trim the calories, use 1/2 slice of bread to allow for apple.
Pair a fruit or a vegetable with a food that contains protein. I like to eat red peppers and carrots dipped in hummus (great protein source!) or the delicious combination of a small apple with a low-fat mozzarella cheese stick.
Again, try to include at least three food groups, with one food group being a fruit or a vegetable.
Matching a fruit or a vegetable with a food that contains protein helps manage blood sugars and gives you longer lasting energy. Try a low fat Greek yogurt with blueberries on top!
For dinner, most people easily eat at least three food groups. Look at your proportions of foods. Fill half the plate with vegetables. With my family, I try to divide the vegetable section so that 1/4 of the plate is raw vegetables (for example, a colorful salad, carrots sticks, cucumbers) and 1/4 of the plate is a cooked vegetable (such as roasted broccoli, kale chips, Swiss chard).
One of my weight loss clients said last week,
"The 3-2-3-2-3 meal plan is easy to follow using every day foods that I like.
The snacks prevent me from overeating at meals."
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Updated: March 13, 2020