3-2-1 Diet Plan with Protein Shakes

How it works:

Choose the number of 100-calorie snacks, protein shakes, and 500-calorie main meals you need each day based on your daily calorie goal. For example, if you want to eat 1,200 calories a day, you could have three 100-calorie snacks, two protein shakes, and one main meal. Talk to your provider about the best plan for you.

Note: All beverages on this diet must be calorie free. Eg: Water, coffee (no sugar), unsweetened tea

*The following meal plan supplies approximately _________ calories/day.

Choose ___ 100-calorie snacks

Fruit/Vegetable

  • 1 medium sized apple
  • 1 cup of blueberries
  • 2 plums
  • 1 peach
  • 1 small banana
  • Favorite raw vegetable with:
    • 4 Tbsp hummus
    • 2 Tbsp light dressing
    • 2 Tbsp cream cheese
    • 1 Tbsp peanut butter

Low-fat Dairy

  • 1/2 cup 2% cottage cheese
  • 6 oz. light yogurt
  • 1 cup skim or 1% milk
  • 1 cup soy milk
  • 1 string cheese

Other

  • 12 Almonds
  • 1 Tbsp Peanut butter
  • 1/3 cup of oatmeal
  • 4 Tbsp hummus
  • 10 wheat thins
  • 2 flavored rice cakes
  • 3 pretzel rods

Choose ___ High-protein shakes

The following higher-protein shakes are acceptable choices:

  • Atkins Advantage Shake
  • Boost – Glucose Control
  • EAS – Myoplex Lite
  • GNC Lean Shake
  • Slim-Fast – Lower Carb
  • Glucerna
  • Custom: Any shake with 200 calories or less, at least 16 grams of protein and less than 10 grams of sugar

Choose ___ 500-calorie main meal(s)

Option 1

Pick 1 Six-oz. Lean Meat

(6 ounces of meat is the size of 2 decks of playing cards.)

  • Skinless chicken breast
  • Skinless turkey breast
  • Fish
  • Beef: (1-2x/month)
    • round
    • sirloin
    • tenderloin
  • Pork: (1-2x/month)
    • loin chop
    • tenderloin
  • Buffalo
  • Venison
  • Soy-based meat

 No bacon, ham, or sausage

Pick 1 Starch

  • 1 cup beans
  • 1 cup lentils
  • 1 cup brown rice
  • 1 cup wild rice
  • 2/3 cup quinoa
  • 2/3 cup millet
  • 2/3 cup barley
  • 1 cup whole wheat pasta
  • 1 slice whole wheat bread
  • 1 6-inch wheat tortilla
  • 1 cup corn
  • 1/2 cup peas
  • 1/2 cup baked potato
  • 1/2 cup sweet potato
  • 1 cup butternut squash
  • 1 cup acorn squash

Pick 1 Vegetable

  • 1 cup cooked:
    • Asparagus
    • Beets
    • Broccoli
    • Brussels sprouts
    • Cabbage
    • Carrots
    • Cauliflower
    • Greens
    • Peppers
    • Spinach
    • Sugar snap peas
    • Swiss chard
    • Tomatoes
    • Zucchini
  • 1 cup vegetable juice

Option 2

1-2 lean frozen entrees totaling approximately 500 calories.

Open 3-2-1 Diet Plan with Protein Shakes PDF Handout