“3 Daily” Meal Plan for Maintenance (1 Week Plan)

The 3 Daily Meal Plan can help you maintain goal weight and prevent weight regain. It is designed for anyone who is needs to maintain their weight, especially patients who have hit or are near goal weight after gastric sleeve, gastric bypass, lap-band, or another type of weight loss surgery. Each day on the plan has three high-protein meals with a variety of nutritious foods.

The 3 Daily Meal Plan includes:

  • Lean sources of protein.
  • Healthy fats and carbs.
  • Quick, easy, and convenient meals and snacks.

The 3 Daily Meal Plan can help you:

  • Maintain goal weight and prevent regain.
  • Hit your protein needs each day.
  • Balance the foods you eat without being restrictive or depriving yourself.
  • Practice healthy habits for weight loss and long-term maintenance.

Diet Guidelines:

  • Eat slowly and mindfully, and chew slowly.
  • Drink plenty of water and other calorie-free or low-calorie liquids between meals to stay hydrated.
  • Only use under the supervision of your doctor.

Day 1

Breakfast
Greek omelet with 2 eggs, 2 ounces feta cheese, 1 cup spinach leaves, 2 ounces sliced black olives (420 calories, 20 grams protein)
Lunch
Green Pepper Steak with Rice,White Chocolate Dream Bar with 1 cup strawberries (460 calories, 23 grams protein)
Dinner
3 ounces chicken breast with 1 ounce melted mozzarella 1 cup roasted asparagus with 1 teaspoon olive oil, Chocolate Chip Protein Cookie and ½ banana (530 calories, 49 grams protein)
Totals: 1410 calories, 92 grams protein

Day 2

Breakfast
Breakfast sandwich with 1 slice cheddar, 1 cooked egg, and turkey or vegetarian breakfast sausage on Protein Pancakes (510 calories, 45 grams protein)
Lunch
Spicy Chicken Oriental Protein Entrée 1 cup cooked eggplant and zucchini with 2 teaspoons olive oil, 1 cup watermelon (430 calories, 16 grams protein)
Dinner
Stuffed acorn squash: 1 roasted acorn squash in halves, stuffed with a mixture of ½ cup cottage cheese, 1 ounce parmesan, ½ cup cooked frozen or fresh spinach, and garlic powder and black pepper to taste (500 calories, 27 grams protein)
Totals: 1440 calories, 88 grams protein

Day 3

Breakfast
Protein Oatmeal with 2 tablespoons peanut butter and 1 sliced apple (400 calories, 23 grams protein)
Lunch
Lettuce leaf wraps with ½ cup fat free refried beans, 3 ounces shredded chicken breast with Tex-Mex Flavor, and 1 ounce melted cheddar Salted Toffee Pretzel Protein Bar (520 calories, 53 grams protein)
Dinner
Sloppy Joe Protein Entrée with ½ cup Italian style stewed tomatoes on a high-fiber whole wheat bun Side salad with lettuce, tomatoes, 1 ounce shredded cheese, 2 tablespoons balsamic vinaigrette Chocolate Protein Pudding (570 calories, 44 grams protein)
Totals: 1490 calories, 120 grams protein

Day 4

Breakfast
Breakfast Parfait with Honey Nut Protein Cereal , 1 ounce sliced almonds, ½ cup cottage cheese, and ½ cup each of strawberries and blueberries (450 calories, 35 grams protein)
Lunch
Vegetable Lasagna , 1 cup carrot sticks, 2 tablespoons peanut butter (490 calories, 19 grams protein)
Dinner
Greek burger with 1 veggie burger patty (or lean ground turkey), 2 ounces feta cheese, 1 small zucchini, sliced and grilled with 1 teaspoon olive oil, and oregano, all in a whole-wheat pita pocket or hamburger bun,Protein Cocoa (510 calories, 43 grams protein)
Totals: 1450 calories, 97 grams protein

Day 5

Breakfast
Smoothie with 1 banana, 1 container vanilla Greek yogurt, 2 tablespoons peanut butter, 1 cup frozen fruit (such as peaches or berries) (490 calories, 23 grams protein)
Lunch
Salad with 1/3 cup whole grain couscous, ½ cup garbanzo beans, 1 cup diced veggies such as onion, bell pepper, tomato, and celery, 3 ounces grilled diced chicken breast, 2 tablespoons Italian dressing (570 calories, 38 grams protein)
Dinner
4 ounces broiled salmon with Asian Inspired Flavor Sauce 1 cup steamed green beans with 1 ounce almonds 1 cup strawberries (500 calories, 29 grams protein)
Totals: 1560 calories, 90 grams protein

Day 6

Breakfast
Cinnamon Vanilla Protein Cereal with 1 banana, sliced, 1 ounce walnuts, and 1 container Greek yogurt (540 calories, 30 grams protein)
Lunch
Whole-grain pita with 2 tablespoons hummus, 1 ounce provolone or mozzarella cheese, and 1 cup fresh sprouts, lettuce, or other veggies Protein Potato Chips (440 calories, 25 grams protein)
Dinner
Chicken Pasta, 1 cup steamed broccoli florets, Double Chocolate Cake with 1 cup raspberries (450 calories, 31 grams protein)
Totals: 1430 calories, 86 grams protein

Day 7

Breakfast
Vegetable Protein Omelet 2 ounces lean turkey breakfast sausage patties, 1 medium potato in cubes, roasted with 2 teaspoons olive oil (450 calories, 29 grams protein)
Lunch
Roll-ups with 3 ounces all-natural turkey breast slices and 1 ounce swiss cheese, spread with 1 ounce non-fat cream cheese, dotted with 1 ounce walnuts, rolled around matchsticks of veggies such as bell peppers, cucumbers, and carrots 2 small clementines (530 calories, 25 grams protein)
Dinner
Protein Pasta Fettuccine tossed with 1 ounce cashews, 1 cup cooked veggies such as broccoli florets, sugar snap peas, and carrot slices, and VLC Pasta Sauce of your choice (590 calories, 28 grams protein)
Totals: 1570 calories, 82 grams protein