Weight loss menu in 3 days with fresh food

Weight loss menu in 3 days with fresh food

You want to own a slim body and fresh skin. Losing weight will help you stay slim and avoid many diseases. Immediately apply the menu to lose weight in 3 days with healthy food.

Fresh foods are higher in nutrients than processed foods. Even so, we often have the habit of cooking food, which causes the enzymes that are beneficial in helping to digest food to be lost.

Cooking or handling foods at high temperatures such as pasteurization can reduce the content of trace nutrients such as vitamin C as well as other important nutrients such as beta-carotene, which is essential for human health. eyes and immune system. We often reheat processed foods when we don't finish them, but this habit can create many harmful toxins. To ensure health, you should use more fresh food!

Benefits of fresh food

So what are the benefits of a fresh weight loss diet? Here are some positive effects of fresh food on your body to help you create an effective 3 day weight loss menu.

1. Healthy weight loss

Eating fresh foods for a few days can help you lose weight. By eliminating stimulants like caffeine along with sugar and refined carbohydrates like bread or pasta, our blood sugar levels will stabilize and your body will start burning unnecessary amounts of energy.

You will provide your body with a higher level of nutrients and after about a week, you will find your appetite is also markedly reduced.

2. Detoxify the body

Many toxins inside the body can be dissolved in fat, so when we lose body fat, we also push these toxins out. Nutritionists believe that the human body has a natural ability to detoxify itself. While this is true, our modern diets and lifestyles have a worse effect on our bodies, which means less effective detoxification.

The body requires certain levels of nutrients to properly detox to take care of our vital organs now and in the future.

3. Balance blood sugar

Eliminating added sugars and refined carbohydrates from our daily sensible diet is crucial to keeping your health in check. After just 3 days of eating fresh foods, you will notice a reduction in cravings for foods high in sugar and stimulants like caffeine, which are good signs to help you lose weight. This helps you feel more energized, focused on improving, and balancing your mood.

Weight loss menu in 3 days with fresh food

You can refer to the menu to lose weight in 3 days with fresh food below. Be flexible in changing dishes on a daily basis, but remember to make sure that you do not skip breakfast and learn the notes when planning a scientific weight loss menu. If you want to snack between meals, you just need to add some fresh vegetables such as chili, celery, cucumber, carrot ... and some nuts. Avoid stimulants like caffeine and alcohol as they interfere with the effectiveness of your diet.

1. Day One

To start a 3-day weight loss menu, you should start the first day with: Vietnamese smoothie, Avocado and mango salad, Fresh mushroom curry.

Morning: Blueberry smoothie

Weight loss menu in 3 days with fresh food: day 1 - morning


1 handful of blueberries, the size of your hand

4-5 strawberries

1 pineapple 1cm thick, peeled

1/2 cup of coconut water

1 tablespoon natural yogurt, preferably goat or sheep's milk

1 tablespoon chia or flax seeds

2 to 3 ice cubes

How to prepare:

Blend all ingredients together in blender until smooth. Then just pour into a glass and enjoy.

Lunch: Avocado and mango salad

Weight loss menu in 3 days with fresh food : day 1 - noon


100g mango, cut into small pieces

Half a ripe avocado, chopped

2 handfuls of spinach

1 little coriander, finely chopped

1 clove of crushed garlic

Lemon juice 1 fruit

1.5 tablespoons extra virgin olive oil

1 pinch of sea salt and black pepper

A few sprouts for garnish, e.g. alfalfa or sprouts

How to prepare:

Add a tablespoon of olive oil, lemon juice, salt and pepper to the spinach and place on a plate. Place all other ingredients in a bowl to mix separately and add a few drops of olive oil, keeping a bit of coriander for garnish. Pour the mixture over the spinach and garnish with the rest of the bean sprouts and cilantro.

Evening: Fresh mushroom curry

Fresh mushroom curry

Basic ingredients of curry:

1/4 cup cashews

1 glass of water

1 teaspoon curry powder

1/4 cup chopped white onion

Salt and black pepper

Ingredients for marinating mushrooms and onions:

1.5 cups thinly sliced ​​mushrooms

1/4 cup chopped onion

1 teaspoon lemon juice

1 teaspoon soy sauce

1/2 teaspoon chopped fresh coriander


First, marinate the mushrooms and onions with lemon juice, soy sauce, and coriander. Leave for at least an hour, stirring well. Next, mix all the curry ingredients together until smooth. Season and place in a bowl before adding the marinated mushroom mixture on top. Garnish with a few sprigs of fresh coriander.

2. Second day

Coming to day 2 of the 3-day weight loss menu, you should start with Greens Smoothie, followed by Cauliflower and Pomegranate Salad, and finally Spicy Tomato Soup.

Breakfast: Green vegetable smoothie

Weight loss menu in 3 days with fresh food: day 2 - morning


Mineral water 500ml

2 pinch spinach

1 pear

2 dried dates (preferably soaked in water for better taste)

1 tablespoon almond or cashew butter

1 tablespoon coconut oil

1 ripe avocado

1/2 peeled cucumber

1 teaspoon honey

3 stones

How to prepare: Put all ingredients in a blender until smooth, then pour into a glass and drink.

Lunch: Cauliflower and Pomegranate Salad

Cauliflower and Pomegranate Salad


5 cauliflowers, old body removed

6 large tomatoes, cored and seeded then finely chopped

2 onions chopped

1/2 large cucumber, seeded and finely chopped

80g pomegranate seeds

1/2 cup extra virgin olive oil

3 bunches of parsley, finely chopped

3 large bunches of mint, finely chopped

Lemon juice

Salt and black pepper


Place the cauliflower in a blender and blend until smooth.

Halve the tomatoes and remove the pulp and seeds.

Peel off the skin of the cucumber, scrape out the seeds with a spoon, and dice it.

Cut coriander and mint.

Mix the ingredients together. Add salt and pepper, enjoy.

Dinner: Spicy tomato soup

Weight loss menu in 3 days with fresh food: 2nd day - evening


1 large red chili

1 large carrot, cut in half

1/2 white onion

2 cloves of crushed garlic

1/2 teaspoon of cumin powder

1/2 cucumber, peeled and chopped into large pieces

1/2 cup water

1 tablespoon extra virgin olive oil

1 bunch of fresh coriander

Lemon juice

3 stones

Salt and black pepper

1/2 avocado cut into 1cm pieces for garnish

Chopped coriander for garnish


Blend all ingredients except butter together in blender. Add a little water or ice to taste. Place in a large bowl and garnish with butter and coriander.

3. Third day

Menu for the third day includes: Chocolate juice, Cherry tomato with pesto and avocado sauce, coconut, mint, Pad Thai.

Breakfast: Chocolate juice

Chocolate juice


4-5 dried dates, chopped

6 almonds

1 tablespoon cocoa powder

1 tablespoon oat porridge

1/2 banana (best when chilled)

1/2 cup non-dairy milk

1 tablespoon chia or flax seeds

1 teaspoon cinnamon powder.


Soak the dried dates and almonds in milk, preferably overnight to soften. Then you just need to put all the ingredients in the blender and grind min. Pour into a glass and drink.

Lunch: Cherry tomatoes with pesto and avocado sauce, coconut, mint

Cherry tomatoes with pesto and avocado sauce, coconut, mint

Ingredients for cherry tomatoes and pesto sauce:

2 cups cherry tomatoes, chopped

1 cup spinach

1/2 walnut

1/4 cup pine nuts

1/4 cup oat nutritional yeast

1/4 cup extra virgin organic olive oil

1 tablespoon fresh lemon juice



Place all ingredients except tomatoes in a blender and blend until smooth. Combine with pesto sauce and cherry tomatoes, arrange in a bowl and enjoy.

Ingredients for Avocado, Coconut and Mint Salad:

Chop the top of the lettuce

1/2 cup cherry tomatoes, halved

1 ripe avocado, chopped into 1cm . pieces

Sunflower or pumpkin seeds to sprinkle on top of garnish

The juice of two lemons

2 tablespoons raw honey

1 tablespoon coconut oil (in liquid state)

2 large bunches of mint, finely chopped (can also be substituted with other cilantro)

Salt and black pepper.


Place all the tomatoes, avocado, and seeds in a bowl with the chopped lettuce, then mix all the ingredients together and pour over the top. Serve with cherry tomatoes and pesto.

Dinner: Pad Thai

Weight loss menu in 3 days with fresh food: 3rd day - Pad Thai


2 beets, cut into long strips

3 carrots, chopped

Half red cabbage, chopped

1 sliced ​​red bell pepper

1 cup sliced ​​mushrooms

1 cup bean sprouts

1 cup chopped onion

A few pistachios, crushed or chopped for garnish

For decoration:

1 tablespoon black sesame

1/2 cup fresh apple juice

Finely chopped coriander

Fresh juice of a lime

1/4 cup tamarind sauce

1cm thick slice of fresh ginger, chopped or grated


Blend ingredients for garnish until smooth.

Prepare the main ingredients by cutting and shredding.

Place in a large bowl and garnish with crushed pistachios.

You can change the taste from time to time by changing up your normal diet by preparing fresh foods. This both helps to purify the body and gives you a more balanced physique. Make a list of necessary ingredients to prepare this extremely attractive 3-day weight loss menu.

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Hopefully, through the above article, you have understood better 12 culprits that make you have a bread waist and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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