8 Lunch Ideas for the 3 Hour Diet

The 3 Hour Diet was created by AOL’s Diet Coach Jorge Cruise. This diet claims to help you lose up to 10 lbs in just two weeks. This weight loss will be achieved by eating every three hours. The 3 Hour Diet claims to stop hunger, prevent deprivation and promote the loss of belly fat. The science behind the 3 Hour Diet is portion control. Cruise explains that dieters should always eat on a 9-inch plate with half the plate filled with vegetables, a quarter with protein that is equivalent to a deck of cards and a quarter of carbohydrates. A water bottle cap-sized portion of fat is allowed. See below for several lunch ideas that follow the 3 Hour Diet recommendations

Stuffed Potato with Salsa

  • 1 small baking potato
  • 1 egg, lightly beaten
  • 1 slice low fat bacon, cooked
  • 1 oz grated cheese
  • 1 tbsp low fat or fat free sour cream
  • 1/4 cup salsa
  • 1 orange

Prick potatoes with a fork and bake in an oven at 400 degrees for 45 minutes. After they’re cooked, cut the potatoes in half lengthwise. Scoop out the inside of the potato and put the potato pulp into a bowl. Save skins. In a nonstick skillet, spray with cooking spray. Over low heat, cook the eggs until nearly set. Add the potato pulp and bacon to mixture. Cook until eggs are set. Return the egg mixture to the potato skins. Season with salt, pepper and paprika to taste. Top with salsa, grated cheese and sour cream. Enjoy with an orange.

Pasta Salad

  • 2 oz cheese filled tortellini (refrigerated or frozen is acceptable)
  • 1/3 cup broccoli florets
  • ¼ cup sliced carrots
  • ¼ cup sliced bell pepper
  • 1 tsp olive oil
  • 1 tsp flax oil
  • 1 tbsp white wine vinegar
  • Pinch of each: Italian seasoning, black pepper, garlic powder, basil, mustard powder and salt
  • 1 cup lettuce or spinach
  • ¼ cup low fat cottage cheese
  • 1 hardboiled egg

Cook tortellini according to directions. When pasta is al dente, add the carrots, broccoli and bell pepper to the water. Cook an additional two minutes, drain and put in a bowl. In a separate bowl, combine oils with seasonings and mix well. Pour seasoned oil over the pasta. Toss well to coat. Serve pasta over lettuce and enjoy with an egg and cottage cheese. 

Sandwich Wrap

  • 1 6-inch whole wheat tortilla
  • 2 oz lean deli meat
  • 1 oz cheddar cheese
  • 1 ½ tbsp avocado, sliced
  • 2 lettuce leaves
  • 2 tbsp diced tomatoes
  • 2 tbsp alfalfa sprouts
  • 1 tbsp red onion, thinly sliced
  • Mustard to taste
  • 1 cup fat free vegetable soup

Spread mustard on tortilla. Layer tortilla with meat, cheese, lettuce, avocado, tomato, onion and sprouts. Roll up and enjoy with a cup of soup.

Fast Food Option

For those dieters on the go, below are several fast food options that fit into the 3 Hour Diet.

  • Burger King’s TenderGrill Chicken Salad with fat free or low fat dressing and crackers
  • McDonald’s Premium Grilled Chicken Sandwich with a side salad. Use freshly squeezed lemon juice as dressing
  • Subway’s 6-inch Deli Tuna Sandwich served open faced. Enjoy with a Veggie Delight Salad and fat free Italian Dressing
  • 2 Taco Bell Grilled Steak Soft Tacos
  • Wendy’s Chicken BLT Salad without croutons. Enjoy with fat-free French dressing




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