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30-Day Diet Plan: Reduce Weight Within 1 Month With This Super Effective Chart

Weight Management By Tavishi Dogra , Onlymyhealth editorial team / Jul 13, 2017
30-Day Diet Plan: Reduce Weight Within 1 Month With This Super Effective Chart

If you want to lose weight, the 30 day weight loss meal plan that gives you the balanced meal instruction for each day is preferable to counting the calories of what you eat daily.

Do you know what is the main idea or the basic objective behind your weight loss diet plan/chart? The main motive is to help you consume minimum calories than you burn. The 30-day diet chart that we are going to share with you, would help you to burn off 500 calories more than what you add.Once you start following the chart, you will get simple mathematics, which states that the calories lost add up to 3500 in 7 days. The total calorie is around half of one kg in one 30 days. However, for some people, it is not difficult to count the calories, whereas, for others, it is sometimes a difficult task. Stick to the plan, if you find it difficult 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.

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

Day 6

Also read: Eat These 4 Foods At Night To Reduce Weight And Belly Fat

  • 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

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.

Read more on Weight Management

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