3-Hour Diet Meal Plans

iZedcor Wholly Owned/PhotoObjects.net/Getty Images

The 3-Hour Diet is a weight-loss plan developed by fitness trainer Jorge Cruise. The premise behind the plan is that you eat a meal or snack every three hours. According to Cruise, eating often increases your basal metabolic rate and energy levels, suppresses your appetite, lowers your cholesterol and reduces your production of cortisol. Cruise’s meal plans include plenty of healthy foods but also permit some “junk” and processed foods that satisfy cravings and offer convenience.


A daily meal plan on the 3-Hour Diet includes three meals and two or three snacks. For someone who wakes up early, the meals might occur at 4 a.m., 10 a.m. and 4 p.m., with snacks at 7 a.m., 1 p.m. and 7 p.m. For someone who rises later, breakfast might happen at 10 a.m., lunch at 1 p.m., dinner at 7p.m. and snacks at 4 p.m. and 9 p.m. Cruise recommends creating meals by using a standard 9-inch dinner plate and filling half with vegetables, or with fruit at breakfast. You then add a serving of carbohydrates approximately the size of a Rubik’s Cube and a serving of protein equal to the size of a deck of cards. Add 1 tsp. of unsaturated fat to complete the meal. Snacks contain about 100 calories and may include processed snack bars, 100-calorie packs, rice cakes, fresh fruit, yogurt or nuts. One of your snacks may also be a “treat” such as 30 to 50 calories in cookies, candy or jelly beans.

Meal Plan One

Begin with a sausage and cheese breakfast burrito made with whole eggs, egg whites, lean sausage, red pepper strips and low-fat cheese in a 6-inch, whole-wheat tortilla. Have it with a quarter of a cantaloupe topped with 1/4 cup of sliced strawberries. Your lunch could include a frozen diet meal of pepper steak with a large green salad on the side. For dinner, you might have a tofu stir fry with carrots, broccoli and ½ cup of brown rice. For snacks, have a cup of applesauce, six saltine crackers and ½ tbsp. of chocolate chips for a treat.

Meal Plan Two

Breakfast might include a fast food egg sandwich on an English muffin with 1 cup of low-fat milk and an orange. For lunch, make a salad with spring greens, shrimp, tomatoes, black beans and cooked corn topped with cashews, green onion and dressed with a small amount of olive oil. At dinner, fill a pita with 3 oz. of prepackaged turkey meatballs, plain yogurt, lettuce and tomato. Snacks could include 15 tortilla chips, ½ cup of nonfat frozen yogurt and three gingersnaps

Meal Plan Three

Make a bacon and potato omelet with 2 eggs, 1 slice of turkey bacon, 1 small potato and ½ cup of raw spinach. Have ½ of a grapefruit on the side. For lunch, have a 12-inch lower-fat, take-out pizza with just one meat option at most. Have a green side salad as well. For dinner, have 2 lamb rib chops broiled with olive oil and rosemary, alongside ½ cup of rice pilaf and a mixed green salad. Your snacks might include a small apple, 2 cups of grapes and one sandwich cookie.