30-day meal plan for weight loss

Let’s be honest—most of us have tried to lose weight at some point. Whether it’s been a part of a get-fit regime, a new year’s resolution, or to fit into a new dress, there aren’t many people out there who can honestly say they’ve never wanted to shed a few pounds.

We get it: it’s nice to feel in shape and in control. That’s why we’ve decided to help you along on your journey by creating a 30-day meal plan for weight loss!

Planning meals is a big part of weight loss, and it’s an area that most of us struggle with. Sure, the intent is there, but a lot of the time when it comes to our evening meals, we just throw 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 ahead of time, and even prep your meals for the following day so being too tired to cook is never a problem.

Perfection!

Your 30-day meal plan for weight loss

Week 1

Get ready! Big flavors and even bigger savings on calories are incoming…

Day 1

Breakfast: Oatmeal with raisins

Lunch: Chickpea veggie burger

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: Sandwich with almond butter

Lunch: Chicken lettuce wraps

Snack: Orange

Dinner: Lentil Bolognese

Total calories: 1250

Day 4

Breakfast: Toast with a poached egg

Snack: Kiwi

Lunch: Veggie Mediterranean wrap

Dinner: Cauliflower rice bowl

Total calories: 1200

Also Read: What to eat before a workout

Day 5

Breakfast: Porridge with honey

Snack: Carrot sticks with hummus

Lunch: Cauliflower and leek soup

Dinner: Salmon salad with couscous

Total calories: 1250

Day 6

Breakfast: Porridge with blueberries

Snack: Pear

Lunch: Chilli 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 made it to the second week of your 30 day diet plan!

Hopefully, by now, you’re getting into the swing of low-calorie living, and those daily snacks are keeping any hunger pangs safely at bay!

To be honest, with such delicious meals to chow down on each day, this 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 roast veggies

Dinner: Zucchini pasta with avocado pesto

Total calories: 1190

Day 10

Breakfast: Oat biscuits with milk

Snack: Blackberries

Lunch: Sweet potato with hummus

Dinner: Roasted veggies with spiced lentils

Total calories: 1260

Day 11

Breakfast: Lemon parfait with chia seeds

Snack: Banana

Lunch: Turkey and grape 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 veggies

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 with olive oil

Dinner: Whole grain pasta with fish

Total calories: 1260

Week 3

Two weeks are up! Fingers crossed by now you’re totally on board with your diet plan and have started to notice a little weight being shed around your waistline!

Also Read: What happens when you don’t eat (don’t skip meals!)

Keep in mind that each meal recommended is supposed to be a moderate portion, naturally. Plates heaped to the heavens can (and will) derail your weight loss plan! Keep up the good work.

Day 15

Breakfast: Avocado on toasted bagel

Snack: Kiwi

Lunch: Roasted veggies and quinoa

Dinner: Mediterranean chickpea bowl with quinoa

Total calories: 1180

Day 16

Breakfast: Muesli with raspberries

Snack: Baked vegetables with olive oil

Lunch: Veggie Mediterranean wrap

Dinner: Lentil Bolognese

Total calories: 1200

Day 17

Breakfast: Porridge with honey

Snack: Banana

Lunch: Cauliflower and leek soup

Dinner: Salmon salad with couscous

Total calories: 1240

Day 18

Breakfast: Pecan waffles

Snack: Kiwi

Lunch: Coleslaw salad

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 in lemon and garlic sauce

Total calories: 1290

Day 20

Breakfast: Avocado toast

Snack: Granola bar

Lunch: Chicken and chickpea soup

Dinner: One-pot Greek pasta

Total calories: 1200

Day 21

Breakfast: Oatmeal with blueberries

Snack: Clementine

Lunch: Veggie pittas

Dinner: Shrimp salad with mixed greens

Total calories: 1280

Week 4

And here we are: one week to go to complete the 30 day diet plan! If you’ve stuck to it so far, nice work.

Keep it up—you should be seeing your body getting healthier by the day!

Day 22

Breakfast: Blueberries with porridge

Snack: Granola bar

Lunch: Baked veggies drizzled with olive oil

Dinner: Portobello mushrooms with avocado and mixed veggies

Total calories: 1190

Day 23

Breakfast: Omelette with veggies

Snack: Kale chips

Lunch: Avocado and feta salad

Dinner: Vegetable quiche (without the crust!)

Total calories: 1290

Day 24

Breakfast: Scrambled eggs on sautéed greens

Snack: Sliced bell 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 chilli with butternut squash

Total calories: 1230

Day 26

Breakfast: English muffin with sliced apple

Snack: Granola bar

Lunch: Creamy tomato soup

Dinner: Poached salmon with coleslaw and rice

Total calories: 1250

Day 27

Breakfast: Oatmeal with raspberries

Snack: Almonds

Lunch: Quesadillas with tomato salsa

Dinner: Mashed butternut squash with roasted veggies

Total calories: 1200

Day 28

Breakfast: Waffle with blueberries

Snack: Banana

Lunch: Tuna whole-wheat pitta

Dinner: Jambalaya with veggie 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: Potato-topped ground beef skillet

Total calories: 1200

And that’s it!

If you’ve stuck to our 30 day healthy eating plan for the entire duration, give yourself a pat on the back.

By cutting your daily calories down from 2000 a day to 1200, you’ll have saved an enormous 24,000 calories over the course of a month—equivalent to 8 pounds of fat.

All that weight lost, and such little effort!

With Yinkazblog and the meal plan above, your weight loss goals have never been so achievable.

Keep up the good work!

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