30-Day Meal Plan for Weight Loss
This 30-day diet plan for weight loss will ensure that you get enough nutrition while reducing your calorie intake without compromising on taste. This full-day meal plan for fat loss consists of high-protein, low-carb options with pre-planned meals for 30 days to offer sustainable weight loss in one month. Let's take a look at each day's recipe.
Day 1
Breakfast – 1 boiled egg with an apple or
1 serving of toast with avocado
Lunch - 1 cup chickpea soup with two
slices of bread, and a salad of your choice
Snack – 5-6 almonds with green tea30 Day
Dinner – 1 cup egg curry or paneer curry
with 2 millet rotes and green salad
Day 2
Breakfast – 1 bowl of oatmeal with nuts
and seeds of your choice + 1 banana
Lunch – 1 cup of chickpea palace curry
with 1 cup of brown rice and salad
Breakfast – 1 medium orange
Dinner – 1 cup green vegetable + 2
multi-grain breads + 1 glass of chas or buttermilk + salad
Day 3
Breakfast - 1 cup of porridge without
milk + honey + any fruit with porridge
Lunch – 1 cup dal curry + 1 cup green
vegetable + 2 rotes + 1 cup brown rice + salad
Snack – 1 cup of green tea with
multigrain biscuits
Dinner – 1 cup low-fat paneer curry with
2 millet rotes + 1 cup buttermilk
Day 4
Breakfast – 2 egg whites with multigrain
toast + 1 cup blueberries
Lunch – 2 stuffed vegetable piranhas with
mint chutney and 1 cup of low-fat yogurt
Snack – 1 cup of mung bean sprouts
Dinner – 1 cup chicken curry or tofu
curry with 1 cup boiled rice + green salad
Day 5
Breakfast – 3 to 4 small multigrain idles
with 1 cup of samba and coconut chutney
Lunch – 1 cup yellow lentil curry with
spinach + 1 cup brown rice + 1 multigrain roti + green salad
Snack – 1 cup filter coffee with one
almond
Dinner - Tofu Stir Fry Vegetables Boiled
Rice + Leftover Dal Curry + 1 Roti
Day 6
Breakfast – Besan pancakes with mint
chutney + a bowl of fruit like papaya
Lunch – Mexican black bean rice (you can
use any kidney beans) with avocado, tomato, cucumber, and onion + lime salsa.
Snack – Greek yogurt
Dinner – 1 cup bean soup (made with
leftover beans) + garlic or multi-grain bread and sweet potato fries
Day 7
Breakfast – 1 bowl of cereal or muesli
with non-dairy milk like almond milk + chia seeds
Lunch – Chicken pasta (replace chicken
with chickpeas) cooked in olive oil
Snack – 1 banana with seeded trail mix
Dinner- 1 cup chicken curry brown rice +
salad + 1 cup yogurt
Day 8
Breakfast – 2 small multigrain dosa with
coconut chutney and 1 cup of samba
Lunch – 1 cup low-fat paneer curry with 2
millet rotes + salad
Snack – 1 string cheese or 1 cup Greek
yogurt
Dinner - Chicken or leftover cheese,
lettuce, cucumber, and tomato with a Mediterranean wrap and low-fat dressing.
Day 9
Breakfast – Omelet with 3 egg whites and
1 multi-grain toast + 1 cup juice
Lunch – 1 green smoothie with banana,
spinach, and cucumber in non-dairy milk + handful of toasted nuts
Snack – 2 vegetable carrots or cucumber with seeded salad
Dinner – Chickpea curry with paneer and
spinach + 2 millet rotes + 1 cup brown rice + green salad
Day 10
Breakfast – 1 cup vegetable-filled omelet
with a green salad
Lunch – 1 cup vegetable (mushroom with
peas) 2 millet bread + 1 cup salad
Snack – 1 protein bar
Dinner - Chicken or mushroom hummus wrap with vegetable salad and honey mustard dressing
Day 11
Breakfast – Avocado toast with a sprinkle
of sesame or chia seeds + 1 cup of tea without milk
Lunch - Chicken, turkey, or cheese wrap
with salad and sweet potato fries
Snack – Beetroot chips with 1 cup of
green tea
Dinner - Pasta with leftover cheese or
chicken and basil pesto sauce
Day 12
Breakfast – 3 scrambled eggs on
multigrain toast
Lunch – Two multi-grain rotes or pita
roti + mushroom curry with salad
Snack – 1 whole apple
Dinner - Salad with tofu, lettuce,
cucumber, tomato, and honey mustard + 1 cup of clear vegetable soup
Day 13
Breakfast – 1 cup mixed grain with
non-dairy milk like oat or almond milk + strawberry or any seasonal fruit
Lunch – Mango salsa salad with sweet
potato fries and 1 cup buttermilk
Snack – 4-5 almonds and 1 cup of green
tea
Dinner – Simple Lemon Chicken with
Parsley and Mint + Steamed Rice + 1 Cup of Steamed Broccoli
Day 14
Breakfast – 1 bowl of porridge with your
favorite fruits with honey and non-dairy milk
Lunch – 1.5 cup mung dal curry + 1 cup
brown rice + salad
Snack – Mung dal Chilli + green chutney
Dinner – 1 cup vegetable chichi + 1 cup
curd
Day 15
Breakfast – 2 small Utopias or Dosa + 1
cup Samba + Coconut Chutney
Lunch – 1 cup mixed vegetable curry or
chicken curry + 1 multigrain rotes + 1 cup brown rice + salad
Snack – 1 cup with filter coffee and oat
milk
Dinner – 1 cup of steamed vegetables with
tofu and steamed rice + 1 cup of soup
Day 16
Breakfast – 1 bowl of oatmeal topped with
honey and banana + pumpkin seeds.
Lunch – 1 cup lentil soup without taka +
1 cup green vegetable + 2 millet rotes + salad + 1 cup brown rice
Snack - 1/2 cup bowl of fruit salad with
almonds
Dinner – 1 cup spinach rice + 1 cup
chicken
Day 17
Breakfast – A
bowl of Rava and vegetables or your choice + 1 cup of buttermilk
Lunch – 1 cup
low-fat cheese curry + 2 millet rotes + salad
Snack – 1 cup
filter coffee with less milk and sugar.
Dinner - 1 cup
of mushroom soup + vegetables fried in olive oil + 1 toast
Day 18
Breakfast – 2
egg whites or brown bread toast.
Lunch – 1 cup
vegetable curry + 1/2 cup grilled cheese + 2 multi-grain breads + salad
Snack – 2 besan
challah with green chutney.
Dinner -
Chicken or cheese wrap with salad and homemade mint dressing
Day 19
Breakfast – 1
bowl of oatmeal with your choice of nuts and fruits
Lunch – cup
vegetable curry + 1/2 cup grilled paneer
Snack – 1 toast
with peanut butter
Dinner– 2 cups
green vegetables, 1 cup dale soup with 1 millet roti or 1 cup brown rice, and a
side of green salad
Day 20
Breakfast - 2
boiled eggs on toast with whole grain bread with avocado
Lunch - Roasted
vegetables with tofu or cheese with sweet potato fries
Snack – 1 cup
filter coffee with milk and 1 tablespoon sugar
Dinner- 1 cup
leftover tofu or curry+ 2 millet breads + salad
Day 21
Breakfast - two
whole grain toasts with peanut butter and 1 banana + chia seeds
Lunch – Fruit
and vegetable detox smoothie with cucumber, banana, strawberry, apple, banana,
beetroot, etc.
Snack – 1
sugar-free oatmeal cookie with 1 cup of green tea
Dinner -
stir-fry tofu with brown rice + honey mustard sauce.
Day 22
Breakfast –
French toast with maple syrup and 1 banana + a variety of seeds like flax,
pumpkin seeds
Lunch –paneer
with a side of sweet potato fries with 1 millet rote and salad
Snack – 1 cup
of Greek yogurt
Dinner – Chicken
or tofu curry with 1 cup brown rice and 1 cup green salad
Day 23
Breakfast -
Omelets loaded with vegetables with two slices of whole grain bread.
Lunch - Whole
wheat pasta with vegetables and chicken or cheese
Snack – 3
almonds, 2-3 walnuts, and 2 dates.
Dinner- 1 cup
mushroom and tofu soup + steamed broccoli + 1 toast multi-grain bread
Day 24
Breakfast - one
omelet with 3 egg whites and 1 cup of berries.
Lunch -
Chickpea salad with cherry tomatoes and steamed chicken or cheese
Snack – 1 cup
of green tea
Dinner –
leftover chicken in pesto or pasta with cheese and broccoli
Day 25
Breakfast –
Greek yogurt with 1 large apple or banana
Lunch – 1 cup
of mixed vegetables with two millet rotes and 1 cup of green salad
Snack – 1 cup
Poha (no sugar) with tea
Dinner –
Chicken or paneer and broccoli in a pesto
Day 26
Breakfast – 2
cups oatmeal with chia seeds topped with honey
Lunch - Chicken
or cheese and broccoli pasta salad with olive oil or vinegar dressing
Snack – 1 cup
of green tea
Dinner – 1 cup
quinoa tossed with vegetables like carrots, broccoli, cherry tomatoes + 1 cup
buttermilk
Day 27
Breakfast - Two
boiled eggs + 1 avocado toast with fruit juice
Lunch – Veggie
or chicken burger with sweet potato fries and salad with 2 tbsp. olive oil
Breakfast – 1 medium
orange
Dinner – 1 cup
low-fat paneer curry with 2 millet rotes + salad
Day 28
Breakfast – 1
cup of oatmeal with honey or maple syrup and oat milk
Lunch – 1 cup
dal curry + 1 cup vegetable + 2 rotes + 1 cup brown rice + salad
Snack – 1
banana and 5-6 almonds
Dinner-
stir-fry chicken or tofu with vegetables in lemon and mustard sauce
.Day 29
Breakfast -
Besan pancakes with mint sauce
Lunch - Whole
wheat wrap with lettuce, honey mustard dressing, and tofu or chicken
Snack – 1 cup
of Greek yogurt
Dinner – 1 cup
of chicken or bean soup with garlic bread
Day 30
Breakfast – 1
cereal bowl with 1 banana and pumpkin seeds
Lunch – Detox
smoothie with cucumber, spinach, kale, berries, banana, etc. in non-dairy milk
Snack – a
string of cheese
Dinner – 1 cup
vegetable or 2 cup chicken curry, 1 cup brown rice, or 1 multigrain roti with 1
cup salad
Weight Loss Tips.
Be sure to
track your calorie intake and stay updated with your weight loss progress using
a food journal
Eat mindfully
and eliminate distractions while eating.
Make sure you
include fiber in your diet as it helps promote fullness and satiety.
Avoid
processed, salty, sweet, and refined foods or snacks.
Dedicate around
20 to 30 minutes a day and 150 to 200 minutes a week to some physical activity
like walking, running, etc. for fast weight loss.
To maximize fat
burning and accelerate weight loss, do HIIT or strength training exercises.
Control your
portion sizes to maintain a calorie deficit.
Try
intermittent fasting.
Result
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