How to Lose Weight in 72 Hours With  Only a Meal Plan

Slim down without the fads or gimmicks!

Forget the fad diets and crazy weight loss gimmicks! Shed pounds the fast–but healthy–way with this 72-hour slim down meal plan.

The key to a quick slim-down is not to skip meals. Instead, the path to success is filled with whole, nutrient-rich foods that nourish your body without adding excess fat, calories, sodium, or refined sugar. Water fasting isn’t really sustainable, and trying to enter ketosis on a 72-hour fast can be really difficult, we’d rather you eat your way into a slim-down than starve or engage in fasting.

72-Hour Slim Down Meal Plan

72-Hour Slim Down Meal Plan

As you work your way through this weight loss meal plan, hydrate with plenty of plain water. H2O acts as a natural detoxifier, helping to flush excess waste from the digestive tract to help reduce bloating and make you feel slimmer. Drink at least one full glass of water before each meal or snack, and drink frequently throughout the day.

If you limit your calories as much as possible while maintaining a healthy caloric intake, you could lose 2-3 pounds in three days. We’ve got the perfect (and healthy) option for how to lose weight in 72 hours, whether it’s due to a lack of time to workout or if you really need to squeeze into that bridesmaid’s dress. We’ve also included snacks, so don’t stress about what to eat in between meals. Also remember to include some activity for best results.

It’s also essential to avoid overly processed foods, which often contain ingredients that lead to excess fat and bloating. Processed snacks can be a trouble spot for many women. Many of these foods seem healthy, but often they contain ingredients that won’t help you slim down quickly. During your 72-hour slim down menu, plan and pack whole food snacks in advance so you’re not tempted to reach for the processed kind when hunger strikes.

Day One: How to Lose Weight in 72 Hours with Our Meal Plan

72-Hour Slim Down Meal Plan

Breakfast: Spinach & Mango Smoothie
Lunch: Lentil & Kale Soup
Dinner: Pan-Seared Salmon with Thai Vegetables
Snack Options: 1 banana with 12 walnut halves or raw almonds, or celery sticks with natural peanut butter

Day Two: How to Lose Weight in 72 Hours with Our Meal Plan

 Black Bean and Egg Southwest Toast

Breakfast: Black Bean and Egg Southwest Toast
Lunch: Lentil & Kale Soup (leftover from day 1)
Dinner: Cleanse & Detox Superfood Salad
Snack Options: 1 serving of fruit (1 apple, pear, orange, banana, or peach) and 1/4 cup of raw nuts, or 1 apple with natural almond or peanut butter

Day Three: How to Lose Weight in 72 Hours with Our Meal Plan

72-Hour Slim Down Meal Plan

Breakfast: Cleanse & Detox Smoothie
Lunch: Mediterranean Quinoa Salad
Dinner: Roasted Cauliflower Soup
Snack Options: 1 apple and 12 raw almonds, or 1/2 cup raw vegetables (celery, carrots, radishes, bell peppers, or grape tomatoes) and 1/4 cup hummus (store-bought or homemade)

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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  1. I love your website. Where have you been all my life. I’m 62 years old and was giving up.
    Your website gives me some hope. Thank you,thank you,thank you.

    1. Maryanne, Please don’t give up!!! I’m 60 and healthier and more fit, than I’ve ever been in my life. You, and others who almost gave up, are why we started this website, 6 years ago. I’m so happy you’re here and hope you’ll be a regular reader. It’s all about getting healthier and more fit, but doing it the healthy way. 🙂

  2. Hi
    I have looked through your emails that you have sent and they are very impressive. I am going to try some of the recipes and I am thinking of doing the 72hr program. I am 72 and quite active however I can’t exercise as I have sciatica, my question is will I still be able to lose weight following your recipes without excercising. Thank you for a brilliant website. Joyce

    1. That’s a tough one. Eating a healthy diet is always a good idea, regardless of your fitness level. Please keep us posted on your progress. 🙂

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