30 Day Meal Plan For Weight Loss
We understand it: it's nice to feel in shape and in control. That's why we've decided to help you along your journey by creating a 30 Day Meal Plan for Weight Loss!
Meal planning is an important part of losing weight, and it's one area most of us struggle with. Sure, the intention is there, but most of the time when it comes to our evening meals, we're just organizing something together after a long day at work, eating for convenience rather than nutrition.
No more! With the 30 Day Meal Plan for Weight Loss below, you can plan ahead: buy the ingredients for each week in advance and even prepare your meals for the next day so you're too tired to cook. is never a problem.
Perfection!
Your 30-day meal plan for weight loss
Week 1
Be ready! Great flavors and even bigger savings on calories are coming ...
Day 1
Breakfast: Oatmeal with raisins
Lunch: Vegetarian burger with chickpeas
Snack: Orange Dinner: tofu stir-fry Total Calories: 1170
Day 2
Breakfast: Berry and almond smoothie
Lunch: Hummus wrap with yellow peppers
Snack: Kiwi
Dinner: Black Bean Chili with Butternut Squash
Total Calories: 1230
Day 3
Breakfast: Almond butter sandwich
Lunch: Chicken and lettuce wraps
Snack: Orange
Dinner: Bolognese with lentils
Total Calories: 1250
Day 4
Breakfast: Toast with a poached egg
Snack: Kiwi
Lunch: Mediterranean vegetarian wrap
Dinner: bowl of cauliflower rice
Total Calories: 1200
Day 5
Breakfast: Honey porridge
Snack: Carrot sticks with hummus
Lunch: Cauliflower and leek soup
Dinner: Salmon salad with couscous
Total Calories: 1250
Day 6
Breakfast: Blueberry porridge
Snack: Pear Lunch: Red bean soup
Dinner: Cod with boiled new potatoes and side salad
Total Calories: 1200
Day 7
Breakfast: Pineapple smoothie
Snack: Raspberries
Lunch: Tuna and spinach salad
Dinner: Chicken with brown rice and broccoli
Total Calories: 1190
Week 2
Okay, you've arrived at week two of your 30-day diet! Hopefully now you are embarking on a low calorie life and these daily snacks keep hunger pangs safe! To be fair, with such delicious meals to eat every day, it should be pretty easy going!
Day 8
Breakfast: Shakshuka
Snack: Kiwi
Lunch: black bean miso soup
Dinner: Teriyaki Chicken with Side Salad
Total Calories: 1220
Day 9
Breakfast: Low fat yogurt
Snack: Clementine
Lunch: Cauliflower rice with tofu and roasted vegetables
Dinner: Zucchini pasta with avocado pesto
Total Calories: 1190
Day 10
Breakfast: Oatmeal cookies with milk
Snack: Blackberries
Lunch: Sweet potato with hummus
Dinner: Roasted vegetables with spicy lentils
Total Calories: 1260
Day 11
Breakfast: Lemon parfait with chia seeds
Snack: Banana
Lunch: turkey and raisin wraps
Dinner: Cheese manicotti
Total Calories: 1200
Day 12
Breakfast: Avocado on toast
Snack: Almonds
Lunch: chicken chowder
Dinner: Spicy sausage with rice and fried vegetables
Total Calories: 1240
Day 13
Breakfast: poached eggs with asparagus
Snack: Orange
Lunch: Lettuce wrap with tempeh
Dinner: Cheese manicotti
Total Calories: 1180
Day 14
Breakfast: Strawberry smoothie
Snack: granola bar
Lunch: Baked vegetables in olive oil
Dinner: Whole grain pasta with fish
Total Calories: 1260
Week 3
Two weeks have passed! Fingers crossed now you are totally okay with your diet and you have started to notice some weight lost around your waistline!
Keep in mind that each recommended meal is meant to be a moderate portion, naturally. Plates piled high in the sky can (and will) derail your weight loss plan! Keep up the good work.
Day 15
Breakfast: Avocado on toasted bagel
Snack: Kiwi
Lunch: Roasted vegetables and quinoa
Dinner: Mediterranean bowl of chickpeas with quinoa
Total Calories: 1180
Day 16
Breakfast: Raspberry muesli
Snack: Baked vegetables in olive oil
Lunch: Mediterranean vegetarian wrap
Dinner: Bolognese with lentils
Total Calories: 1200
Day 17
Breakfast: Honey porridge
Snack: Banana
Lunch: Cauliflower and leek soup
Dinner: Salmon salad with couscous
Total Calories: 1240
Day 18
Breakfast: Pecan waffles
Snack: Kiwi
Lunch: coleslaw
Dinner: Fish tacos!
Total Calories: 1180
Day 19
Breakfast: Scrambled eggs with green pepper
Snack: Rice cakes
Lunch: Sausage and lentil soup
Dinner: Pork chops with lemon and garlic sauce
Total Calories: 1290
Day 20
Breakfast: avocado toast
Snack: granola bar
Lunch: Chicken and chickpea soup
Dinner: Greek pasta at a pot
Total Calories: 1200
Day 21
Breakfast: Blueberry oatmeal
Snack: Clementine
Lunch: vegetarian pittas
Dinner: Shrimp salad with mesclun
Total Calories: 1280
Week 4
There you go: a week to complete the 30 day diet plan! If you've stuck to it so far, great job. Keep it up, you should see your body getting healthier every day!
Day 22
Breakfast: Blueberries with porridge
Snack: granola bar
Lunch: Baked vegetables drizzled with olive oil
Dinner: Portobello mushrooms with avocado and mixed vegetables
Total Calories: 1190
Day 23
Breakfast: Vegetable omelet
Snack: kale chips
Lunch: Avocado and feta salad
Dinner: Vegetable quiche (without the crust!)
Total Calories: 1290
Day 24
Breakfast: scrambled eggs on sautéed vegetables
Snack: Sliced peppers with hummus
Lunch: Avocado and shrimp salad
Dinner: Spaghetti squash with stuffed vegetables
Total Calories: 1180
Day 25
Breakfast: Berry and almond smoothie
Snack: Kiwi
Lunch: Hummus wrap with yellow peppers
Dinner: Black Bean Chili with Butternut Squash
Total Calories: 1230
Day 26
Breakfast: English muffin with sliced apples
Snack: granola bar
Lunch: Creamy tomato soup
Dinner: Poached salmon with coleslaw and rice
Total Calories: 1250
Day 27
Breakfast: Raspberry oatmeal
Snack: Almonds
Lunch: Quesadillas with tomato salsa
Dinner: Mashed butternut squash with roasted vegetables
Total Calories: 1200
Day 28
Breakfast: Blueberry waffle
Snack: Banana
Lunch: whole wheat tuna pitta
Dinner: Jambalaya with vegetarian sausage
Total Calories: 1250
Day 29
Breakfast: Scrambled eggs on toast
Snack: apple
Lunch: Chicken Tzatziki Cucumber Boats
Dinner: Cheese manicotti
Total Calories: 1190
Day 30
Breakfast: poached eggs with avocado
Snack: Almonds
Lunch: Turkey and apricot wraps
Dinner: Skillet of ground beef garnished with potatoes
Total Calories: 1200
And that's all!
If you've been on our 30-Day Healthy Eating Plan for the entire duration, give yourself a pat on the back.
By reducing your daily calorie intake from 2,000 to 1,200, you will have saved a whopping 24,000 calories in a month, or the equivalent of 8 pounds of fat.
All that weight lost, and so little effort!
If you want a helping hand on your weight loss journey, try Zotrim. Our 100% natural fat-burning supplement boosts your metabolism, helping you process calories faster and more efficiently. Zotrim helps keep those annoying cravings off by naturally suppressing your appetite.
With Zotrim and the above meal plan, your weight loss goals have never been more attainable.
Keep up the good work!
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