Losing weight fast at home has never been easy, until I learned this simple, free eating plan for weight loss that helped me lose 4 pounds in the first week!

Never Go Hungry and Lose Weight

We’re heading into the holiday season, and I don’t want to feel bloated and stuffed as we gear up for rich food, surrounded by family and friends. My desire is to be satisfied with my body, not to beat myself up for holding onto these extra pounds. I will not accept the excuse that I’m 41 and my metabolism is slowing down. Our bodies were created to shed excess weight, and I was obviously doing something wrong, until now!

R3 Weight Loss Plan Explained

My friend Katie from Instagram shared that she was on the R3 weight loss plan and seeing amazing results fast, so I thought, “What do I have to lose?” (Technically, about 8 pounds!) So I printed the PDF, placed a quick grocery order to make sure I had the foods I needed, and got started that night!

Download The FREE PDF – R3 Weight Loss Plan

The plan is simple. There’s a YES list of foods you can eat and a NO list of foods. The list is split into super-low-glycemic-index foods that won’t spike your blood sugar and medium- to high-glycemic foods.

It’s a 6-week weight-loss plan, broken up into 2-week increments.

• First 2 weeks – RESET
• Next 2 weeks – REINTRODUCE
• Final 2 weeks – REAL LIFE

The first 2 weeks are the hardest. Stick to the YES list of foods and stay away from the NO list. The first week on the plan, I stayed consistent. I’ll show you what I ate, and if you follow the plan, I’m sure you’ll see results too.

It’s important to also print the weigh-in and measurement sheet to track your progress. I have my starting weight, but I’ve cheated a little and have been weighing myself to see my progress. Since day 2, I have seen results; it’s working!

Out of all the diets I’ve tried, Weight Watchers, Paleo, South Beach, Whole30, etc., this is the first time I have seen results this quickly! I have not felt like I’m suffering either.

Other Important Rules To Note

• Eat every 2-3 hours, including protein first. We’ll talk about snacks below.
• Drink 8 cups of water per day; caffeine does not count. I’ve got ideas for you here too, below!
• Try to sleep at least 7 hours per night.

Many Instagram followers have already criticized me for not eating healthy fruits on this diet, but I keep reminding them that this is a short-term weight-loss plan, and I’m not worried about skipping berries for 2 weeks. But please know that I’m super excited to incorporate them into my daily eating plan again soon.

I Do Not Sell Melaleuca Products – Nor Do I Recommend Them

You may have noticed that this weight-loss plan is from the company Melaleuca. I DO NOT sell Melaleuca products, and I do not promote them. You will also notice that the weight loss plan lists several Melaleuca products. I don’t use any of them, and you don’t need them to make this weight loss plan work.

Many of their products contain non-organic ingredients and often use artificial sweeteners or sugar alcohols alongside natural flavors. These are ingredients I do not want to promote or eat myself as a cancer survivor. Instead, I have found that Just Ingredients bone broth powders fit beautifully into this weight-loss plan, use real food ingredients, and contain nothing artificial. I highly recommend Just Ingredients to make the diet more fun. I’ll explain more below.

Check out Just Ingredients Bone Broth Here – Discount: AIMEEGUESS

Reset Phase – What I Ate

Coffee with cream or milk is allowed on this weight-loss plan, but if you prefer to sweeten it, use coconut nectar or stevia instead. I also like to add a bit of vanilla extract.

Breakfasts On R3

Breakfast stayed the same, as I love scrambled eggs and greens and already eat them regularly. If you are plant-based, you can make a tofu scramble.

Recipe:

• Sauté 2 turkey breakfast sausage links (my recipe coming soon) with 2 mushrooms, sliced.
• Add 1/2 cup frozen kale – buy frozen organic kale from Walmart.
• Whisk 2 eggs, pour over the cooked vegetables, sprinkle with salt and pepper, reduce heat to low, and cover.
• 3-4 minutes later, the eggs should be cooked through. Place on a plate and top with salsa and a dollop of plain Greek yogurt.

This breakfast plate is a favorite, one I’ve enjoyed almost every day since I started the plan. On busy days when I’ve not been able to make this breakfast, I’ve had 2 hard-boiled eggs and a sliced cucumber.

Snacks on R3

Yogurt Bowl

Since it’s required to eat every 2-3 hours, I have a few favorite snacks that have become staples.

Coconut nectar will change your life. It has a honey-like consistency and a sweet flavor that doesn’t taste like coconut. Cottage cheese is also delicious if you want to switch it up from yogurt.

Purchase Coconut Nectar HERE – Amazon Link

One of my favorite snacks is 1/2 cup organic Greek yogurt mixed with 1 tsp coconut nectar and a dash of cinnamon. I also occasionally eat this for dessert at night.

Cucumbers and Yogurt Dip

This is a snack my kids enjoy too.

• Slice 1-2 cucumbers
• In a small bowl, mix 1/4 cup Greek yogurt, 1 tsp garlic-and-herb seasoning, and a sprinkle of dried dill. Add a dash of salt and pepper, and stir to combine.

Hearts of Palm

This was exciting to see hearts of palm on the YES list for weight loss. I can easily pop open a can and devour it in minutes! Hearts of palm are kind of like a pickle spear. Sometimes I’ll eat with a hard-boiled egg for protein.

Just Ingredients Bone Broth Powder

This is a real treat for me, and I’ve been drinking it daily. It’s packed with protein and tastes so good. My favorite flavors are Golden Caramel and Chocolate. You can drink these warm or cold; I do both. Sometimes I have a cup mid-morning, or I’ll wait until after dinner for a sweet treat.

Check out Just Ingredients Bone Broth Here – Discount: AIMEEGUESS

Another great snack is pumpkin chia pudding. I recently posted a great recipe on my website. Swap the maple syrup for stevia, monk fruit, or coconut nectar.

Lunch on R3

Lunches generally consist of a salad. My favorite salad ingredients are:

• Lettuce – any kind
• Cucumbers
• Tomatoes
• Red Bell Peppers – jarred or fresh
• Sliced Pickles
• Pickled Beets
• Walnuts or Pecans
• Pumpkin or Sunflower Seeds
• Diced Chicken, Can of Tuna, Sliced Steak, or Meatballs

For a salad dressing, I have just been drizzling olive oil and apple cider vinegar over the top, then adding salt and pepper.

For lunch on the go, I pack my salad. These chicken meatballs are very easy to throw together in a flash.

Chicken Meatballs

• In a medium-sized mixing bowl, add 1 pound of ground chicken, 1/2 cup Parmesan cheese, 1 egg, and 1 tsp garlic-and-herb seasoning.
• Mix well, with your hands.
• Scoop into 1-2 inch balls, place on a cookie sheet.
• Bake in a 350-degree oven for 25-30 minutes.

Another great option is to sauté onions and bell peppers, then make a fajita-style salad. An Asian salad would also be good with cabbage, cucumbers, sliced almonds, and tofu or chicken on top.

Dinner on R3

Dinners have been on repeat, so I don’t have much to share with you. Find a meal you love, make extra, and eat it for a few days.

Asian Turkey and Broccoli

• In a sauté pan, add 1 pound of ground turkey. Cook until there’s no more pink.
• Add 1 bag of frozen broccoli florets.
• Cook for 10 minutes, or until heated through.
• Drizzle turkey and broccoli with soy sauce and 1/2 tsp sesame oil.
• Sprinkle dried garlic powder and ginger over the turkey and broccoli, or use grated fresh.
• Serve with a side of hearts of palm or a small serving of kimchi.

I will be sharing this recipe for white bean and cabbage soup soon. This is the soup I’m eating most nights for dinner. It’s comforting, filling, and leaves me feeling lighter in the evenings.

Eating Out on R3

We ate at Mission BBQ with extended family, and I ate pulled chicken and collard greens. When eating out, think protein and a green vegetable like collards, green beans, or broccoli.

Stay Consistent To See Results

This weight-loss plan is only hard if you tell yourself it is. Purchase the Just Ingredients Bone Broth, find foods on the list you like and highlight them, and tell yourself every day that “skinny feels better than fluffy!”