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 flavours 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 chilli 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!
Also Read: Should You Try Zotrim?
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!
If you’d like a helping hand on your weight loss journey, try Zotrim. Our 100% natural fat-burning supplement boosts your metabolism, helping you to process calories faster and more efficiently. Zotrim helps to keep those pesky hunger pangs away by naturally suppressing your appetite.
With Zotrim and the meal plan above, your weight loss goals have never been so achievable.
Keep up the good work!
