3 Hour Diet Recipes 

The 3 Hour Diet Recipes are here for your convenience, feel free to utilize them for your meal options; however, pay attention to how many can be served with one complete recipe. They are not intended to be finished solely by yourself. Note this is just five recipes from the 3-Hour Diet many more are included in the book! 

Bacon and Potato Omelet 

Serves: 4 

Ingredients: Cooking spray, 4 slices low-fat or turkey bacon, cut into small pieces, 1/4 cup thinly sliced red onion, 3 small potatoes, peeled and sliced (1/4 inch thick), 2 sprigs fresh thyme, leaves only, chopped, 10 fresh spinach leaves, stems removed, sliced into 1/4-inch ribbons, 8 whole eggs, beaten slightly, 1/3 cup low-fat unflavored yogurt, salt and pepper. 

Directions: Lightly spray a medium nonstick skillet with cooking spray. Add the bacon and onion, and cook over medium heat until lightly colored. Add the potatoes and thyme, and cook about 3-5 minutes, until bacon is crisp, onion is soft, and potatoes are browned. Remove from heat and add the spinach; gently mix. Transfer the mixture to a medium bowl. 

Combine the eggs and yogurt in another bowl; season with salt and pepper. Pour into the same skillet. Spoon the bacon mixture evenly over the eggs. Cook over low heat without stirring. Lift the edges of the omelet and tilt the pain occasionally so the uncooked egg can run underneath and cook. 

When omelet is set on top, about 2-3 minutes, fold onto a serving plate and cut into 4 portions. Serve immediately. 

Serve with 1/2 grapefruit each, or another fruit of your choice. 

A white plate with a cheese omelet containing sausage along side potatoes and beans

Sausage and Cheese Breakfast Burrito 

Serves: 4 

Ingredients: 6 egg whites, lightly beaten, 2 whole eggs, light beaten, salt and pepper, cooking spray, 4 ounces lean sausage, crumbled, cooked, and drained, 1/4 cup drained roasted red pepper strips, 1 tablespoon chopped parsley, 4 ounces grated low-fat cheese of your choice (about 1 cup), 4 (6-inch) tortillas, preferable whole-wheat.

Directions: Combine the eggs and eggs whites in a small bowl, and season with salt and pepper. Lightly coat a medium nonstick skillet with cooking spray. Add the eggs and cook over medium-low heat, stirring occasionally to scramble. When the eggs are almost set, sprinkle evenly with the sausage, red pepper, parsley, and cheese. Stir the mixture gently, and cook until the eggs are just set. Do not overcook. 

Warm the tortillas in the microwave for 20 seconds on HIGH. Spoon one quarter of the egg mixture onto each tortilla and roll into a burrito shape. 

Serve with chilled cantaloupe and strawberries: Cut a cantaloupe into quarters and remove seeds. Top each piece with 1/4 cup of sliced fresh strawberries. 

A red checkered tablecloth with a white plate on it containing a sausage and egg breakfast burrito

Granola with Yogurt

Serves: 4-6

Ingredients: Cooking spray, 1/3 cup unsweetened pineapple juice or apple juice, 1/3 cup honey, 1/4 teaspoon ground allspice, 1/4 teaspoon ground cinnamon, 2 1/2 cups regular rolled oats, 1 cup wheat flakes, 1/3 cup toasted wheat germ, 1/3 cup sliced almonds and chopped pecans, mixed (about fifty-fifty). 

Directions: Preheat the over to 325. Lightly coat a shallow baking dish with cooking spray. Combine the juice, honey, allspice, and cinnamon in a small saucepan. Place over medium heat and bring just to a boil; remove from the heat. 

While the liquids are heating, combine the oats, wheat flakes, wheat germ, and nuts in a large bowl. Pour the liquid over; toss to coat thoroughly. Spread the mixture evenly in the baking dish. 

Bake about 30 minutes, stirring 2 or 3 times, until the oats are lightly browned. Turn out onto a large piece of foil and let cool completely. 

Store in a sealed container in the freezer for up to 3 months or in the refrigerator for up to 2 weeks. 

For each serving, spoon 1 cup of unflavored low-fat yogurt into a bowl. Top with 1/2 cup of the granola and 1/2 cup mixed fresh fruit (blackberries, raspberries, blueberries, sliced strawberries, etc.) 

yogurt with granola and blackberries in a cup with a spoon alongside the cup on a blue tablecloth

Sandwich Wrap 

Serves 4

Ingredients: 4 (6-inch) whole-wheat tortillas or reduced-calorie tortillas, prepared mustard of your choice, 4 tablespoons reduced-fat mayonnaise, 8 ounces cooked ham, turkey, or roast beef (your choice of one), thinly sliced or cut into 1/4-inch cubes, 4 ounces shredded jack cheese (about 1 cup), 1 cup chopped iceberg lettuce, 1/2 cup diced tomatoes, 1/4 cup minced green onion (scallion)

Directions: Spread each tortilla with mustard and mayonnaise. Layer each with one quarter of the meat, cheese, lettuce, tomato, and onion. Wrap tightly in a burrito shape. 

Serve with 1 cup of fat-free vegetable soup or a salad. 

A small sandwich wrap with ham inside, cheese inside, and lettuce inside.

Tomato Stuffed with Tuna

Serves: 4

Ingredients: 4 large tomatoes, 2 (3-ounce) cans water-packed tuna, drained, 2 tablespoons reduced-fat mayonnaise, 4 tablespoons chopped celery, 4 tablespoons chopped onion, 2 tablespoons lemon juice, pinch of cayenne pepper, salt and pepper, 1 head red or green leaf lettuce, separated, washed, and patted dry, 4 hard-boiled eggs cut into slices. 

Directions: Cut the tops off the tomatoes and scoop out and discard the seeds and tops. Place the tomatoes upside down on paper towels to drain.

In a medium bowl, combine the tuna, mayonnaise, celery, onion, lemon juice, and cayenne. Season with salt and pepper. 

Place 2 lettuce leaves on each of 4 serving plates and top with a tomato. Divide the tuna mixture among the tomatoes, and garnish with slices of hard-boiled egg. 

Include a small dinner roll. 

A tomato stuffed with tuna on a white spoon with a black background

› 3-Hour Diet Recipes
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