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30 Day Weight Loss Diet Meal Plans

By  ,  Onlymyhealth editorial team
Jul 29, 2014
4.8 / 5(4 Ratings)
Quick Bites

  • Consume lesser calories than you burn.
  • You must keep a count of your calories.
  • Divide your whole day into 3 meals and 2 snack plan.
  • It is important to lose 3500 calories in a week.

More

The basic idea of a weight loss meal plan is to help you consume lesser calories than you burn. The ideal equation in this plan would be to burn off 500 calories more than what you add. Simple maths would tell you that the calories lost add up to 3500 in a week, and around half a kg in one month. Those who find it difficult to keep a track of the calories in what they eat, would do well to stick to a plan for weight loss. It would be convenient for them to know about what they need to eat daily, and do just that without bothering about keeping calorie count.

30 Day Weight Loss Plan

The Balanced Diet Plan with Calorie Count

The idea of such 3 meals, 2 snacks plan is to divide the calories between them. In case of men, who are recommended a 2000 calorie diet, this involves having meals with 300 to 400 calories, and snacks to be around 200 calories each.

A typical example of such a plan has recommendations for what to eat in breakfast, dinner and lunch. It can be something like:

Breakfast: Half a cup of egg whites with two slices of whole wheat toast. Have this with one tablespoon of butter or else an apple with two tablespoons of peanut butter.

Snack: 250 ml yoghurt made from skimmed milk, half cup of berries, 1 tablespoon of agave nectar, or a 200 calorie protein bar.

Lunch: Salad with three cups of spinach or romaine lettuce two tablespoons of full fat dressing. A large whole wheat wrap, with alfalfa sprouts, a tablespoon of honey mustard dressing, half of a small avocado and 50 to 60 ml of tofu. You can replace honey mustard dressing with the salad that has full fat dressing.

Dinner: A cup of cooked quinoa with 4 cups of roasted vegetables cooked with two tablespoon of olive oil, and half of a sweet potato with a little bit of butter.

Day Wise Plan

Your 30 day plans for weight loss may all be sent to ruins if you go wrong with the choice of foods you make. Your busy life and a sweet tooth may make 30 day diet plan to lose weight impossible to be followed but, a little determination can work wonders.
So, here is your day wise diet for weight loss in 30 days. Follow this weight loss meal menu religiously to witness a miracle.

Day 1

Breakfast: 3 Scrambled Eggs and 1 large grapefruit

Snack: 25 almonds

Lunch: Turkey Wrap and 1 apple

Snack: 1 piece of string cheese

Dinner: Spicy Chicken and Pasta, Side salad and 2 Tbsp olive oil/vinegar dressing.

Day 2

Breakfast: 2 Tbsp of peanut butter with 1 piece of toast and 1 banana

Snack: 2 small boxes of raisins

Lunch: Leftover Spicy Chicken and Pasta

Snack: 0% fat Greek yogurt

Dinner: Miso Salmon and 2 cups of broccoli

Day 3

Breakfast: Lean Eggs and Ham, 1 large grapefruit

Snack: 25 almonds

Lunch: Black Bean and Cheese Burrito and 1 apple

Snack: 1 piece of string cheese

Dinner: Veggie Burger and bun, Salad with 4 Tbsp olive oil/vinegar dressing, 1 serving of sweet potato fries

Day 4

Breakfast: Berry Wafflewich and 0% fat Greek yogurt

Snack: 15 snap peas and2 Tbsp of hummus

Lunch: Gobbleguac Sandwich and 1 apple

Snack: 1 banana and 1 piece of string cheese

Dinner: Steamed Snapper with Pesto, 1 cup of brown rice, 2 cups of broccoli

Day 5

Breakfast: 0% fat Greek yogurt, 1 large grapefruit

Snack: 1 Luna Bar

Lunch: The I-Am-Not-Eating-Salad Salad and 25 almonds

Snack: 30 baby carrots and 4 Tbsp of hummus

Dinner: Chicken Spinach Parm, 1 cup of brown rice and 2 cups of snow peas

30 Day Weight Loss Plan

Day 6

Breakfast: Loaded Vegetable Omelet and 1 banana

Snack: 1 piece of string cheese

Lunch: Turkey Wrap and 1 apple

Snack: 10 cherry tomatoes and 2 Tbsp of hummus

Dinner: Quick Lemon Chicken with Rice and 2 cups of broccoli

Snack: 1 Sugar-Free Fudgsicle

Day 7

Breakfast: Loaded Vegetable Omelet and 1 banana

Snack: 15 baby carrots and 2 Tbsp of hummus

Lunch: Eat Out

Snack: 0% fat Greek yogurt

Dinner: Penne with Chicken Marengo and 2 cups of broccoli

Day 8

Breakfast: 3 Scrambled Eggs and 1 large grapefruit

Snack: 25 almonds

Lunch: Leftover Penne with Chicken Marengo and 2 cups of broccoli

Snack: 1 piece of string cheese and 0% fat Greek yogurt

Dinner: Thai Beef Lettuce Wraps and 2 cups of snow peas

Snack: 1 Skinny Cow ice cream sandwich

Day 9

Breakfast: Loaded Vegetable Omelet and 1 banana

Snack: 1 piece of string cheese and 0% fat Greek yogurt

Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple

Snack: 10 cherry tomatoes and 1 Luna Bar

Dinner: Tofu Stir-Fry, 2 cups of broccoli and 1 cup of brown rice

Day 10

Breakfast: 3 Scrambled Eggs and 1 large grapefruit

Snack: 0% fat Greek yogurt and 25 almonds

Lunch: Leftover Tofu Stir-Fry and 1 cup of brown rice

Snack: 1 banana and 1 piece of string cheese

Dinner: Quick Lemon Chicken with Rice and 2 cups of broccoli

Day 11

Breakfast: Giant Omelet Scramble and 1 banana

Snack: 2 small boxes of raisins

Lunch: Turkey Wrap and 1 apple

Snack: 1 Lärabar

Dinner: Grilled Cilantro-Lime Chicken, 1 cup of brown rice and 2 cups of broccoli

Day 12

Breakfast: Loaded Vegetable Omelet and 1 large grapefruit

Snack: 0% fat Greek yogurt and 1 banana

Lunch: Turkey Wrap and 1 apple

Snack: 15 baby carrots and 2 Tbsp of hummus

Dinner: Steamed Snapper with Pesto, 2 cups of broccoli and 1 cup of brown rice

Day 13

Breakfast: Lean Eggs and Ham and 1 medium grapefruit

Snack: 1 piece of string cheese and 25 almonds

Lunch: Mediterranean Hummus Wrap and 1 apple

Snack: Smart Balance Light Butter Popcorn, mini bag

Dinner: Penne with Chicken Marengo and 2 cups of broccoli

Snack: 30 baby carrots

Day 14

Breakfast: Don't-Get-Fat French Toast and 1 large grapefruit

Snack: 2 small boxes of raisins and 1 piece of string cheese

Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple

Snack: 15 baby carrots and 2 Tbsp of hummus

Dinner: Miso Salmon and Salad with 2 Tbsp olive oil/vinegar dressing

Day 15

Breakfast: Loaded Vegetable Omelet and 1 large grapefruit

Snack: Smart Balance Light Butter Popcorn, mini bag

Lunch: Mediterranean Hummus Wrap and 1 apple

Snack: 0% fat Greek yogurt

Dinner: Whole Wheat Pasta with Vegetables, 2 cups of broccoli

Snack: 1 Skinny Cow ice cream sandwich

Day 16

Breakfast: Giant Omelet Scramble and 1 large grapefruit

Snack: 1 piece of string cheese

Lunch: Leftover Whole Wheat Pasta with Vegetables and 1 apple

Snack: 25 almonds

Dinner: Tofu Stir-Fry and 1 cup of brown rice

30 Day Weight Loss Plan

Day 17

Breakfast: Belly-Stuffing Peanut Butter Oatmeal and 1 large grapefruit

Snack: 1 piece of string cheese

Lunch: Leftover Tofu Stir-Fry and 1 cup of brown rice

Snack: 0% fat Greek yogurt

Dinner: Chicken Spinach Parm, 2 cups of broccoli and Salad with 2 Tbsp olive oil/vinegar dressing

Day 18

Breakfast: Lean Eggs and Ham and 1 large grapefruit

Snack: 0% fat Greek yogurt and 1 banana

Lunch: Gobbleguac Sandwich

Snack: 1 piece of string cheese

Dinner: Steamed Snapper with Pesto, 1 cup of brown rice and 2 cups of broccoli

Day 19

Breakfast: Don't-Get-Fat French Toast

Snack: 1 banana and 2 small boxes of raisins

Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple

Snack: 15 baby carrots, 2 Tbsp of hummus and 1 piece of string cheese

Dinner: Miso Salmon, Salad with 2 Tbsp olive oil/vinegar dressing

Day 20

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit

Snack: 25 almonds

Lunch: Gobbleguac Sandwich and 1 apple

Snack: 1 piece of string cheese

Dinner: Eat Out

Day 21

Breakfast: Loaded Vegetable Omelet and 1 banana

Snack: 1 Luna Bar

Lunch: Black Bean and Cheese Burrito and 1 apple

Snack: 2 small boxes of raisins

Dinner: Grilled Cilantro-Lime Chicken and Salad with 2 Tbsp olive oil/vinegar dressing

Snack: 1 sugar-free Fudgsicle

Day 22

Breakfast: Loaded Vegetable Omelet and 1 banana

Snack: 1 Luna Bar

Lunch: Black Bean and Cheese Burrito and 1 apple

Snack: 2 small boxes of raisins

Dinner: Whole Wheat Pasta with Vegetables and Salad with 2 Tbsp olive oil/vinegar dressing

Snack: 1 Skinny Cow ice cream sandwich

Day 23

Breakfast: Giant Omelet Scramble and 1 large grapefruit

Snack: 1 piece of string cheese

Lunch: Leftover Whole Wheat Pasta with Vegetables and 1 apple

Snack: 25 almonds

Dinner: Miso Salmon and 1 cup of brown rice

Day 24

Breakfast: Berry Wafflewich and 1 large grapefruit
Snack: 0% fat Greek yogurt and 30 baby carrots
Lunch: Gobbleguac Sandwich and 1 apple
Snack: 1 piece of string cheese
Dinner: Tofu Stir-fry, 2 cups of broccoli and 1/2 cup of brown rice
Snack: 1 Skinny Cow ice cream sandwich

Day 25

Breakfast: Belly-Stuffing Peanut Butter Oatmeal and 1 large grapefruit

Snack: 0% fat Greek yogurt

Lunch: Leftover Tofu Stir-fry and 2 cups of broccoli

Snack: 25 almonds and 30 baby carrots

Dinner: Chicken Spinach Parm and 1/2 cup of brown rice

Snack: 1 Skinny Cow ice cream sandwich

Day 26

Breakfast: Giant Omelet Scramble and 0% fat Greek yogurt

Snack: 1 Luna Bar

Lunch: Black Bean and Cheese Burrito and 1 apple

Dinner: Veggie Burger and bun, Salad with 2 Tbsp olive oil/vinegar dressing and 1 serving of sweet potato fries

Snack: 1 piece of string cheese

Day 27

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit

Snack: 10 cherry tomatoes and 2 Tbsp of hummus

Lunch: Mediterranean Hummus Wrap

Snack: 0% fat Greek yogurt and 25 almonds

Dinner: Eat Out

Day 28

Breakfast: Don't-Get-Fat French Toast and 1 large grapefruit

Snack: 1 piece of string cheese

Lunch: Eat Out

Snack: Smart Balance Light Butter Popcorn, mini bag

Dinner: Steamed Snapper with Pesto, 2 cups of broccoli and Salad with 2 Tbsp olive oil/vinegar dressing

Snack: 1 sugar-free Fudgsicle

Day 29

Breakfast: Loaded Vegetable Omelet and 1 banana

Snack: 1 Luna Bar

Lunch: Black Bean and Cheese Burrito and 1 apple

Snack: 2 small boxes of raisins

Dinner: Whole Wheat Pasta with Vegetables and Salad with 2 Tbsp olive oil/vinegar dressing

Snack: 1 Skinny Cow ice cream sandwich

Day 30

Breakfast: Giant Omelet Scramble and 0% fat Greek yogurt

Snack: 25 almonds

Lunch: The I-Am-Not-Eating-Salad Salad and 1 apple

Dinner: Penne with Chicken Marengo and 2 cups of broccoli

Snack: 2 pieces of string cheese


You can 30 day meal plans that have a different plan for each of the 30 days. The idea is the same, to have lesser calories than burning. It makes sense too as you cannot go on repeating only one such diet plan for a month. With such a weight loss meal plan with you, the hassles of figuring out the calorie count of what you are eating gets over. You only need to look up the plan for the day, and eat accordingly during the day.

 

Image courtesy: Getty Images

Read more articles on Weight Loss.

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Comments
  • kamal 26 Mar 2012
    Hi. I am kamal. Iwant to loss my weight my height is 5.4 and my weight is 90 kg so suggest my diet. Thank u so much
  • saher28 Jan 2012
    U Idiot, do you think Its a fair tip to loss weight! it seems u r illeterate thathwhy ur giving wrong tips.