30 Days Diet Plan For Weight Loss

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    Do you find it hard to lose weight with exercise alone? Are you looking for a more sustainable solution to maintain your weight loss results and prevent regain? Do not worry anymore! Let us get you started with this super effective one-month diet plan for weight loss without having to count your calorie intake every day. Follow this simple, healthy and fuss-free diet plan to achieve your weight loss goal quickly. Read on to know more!

    30-Day Diet Plan For Weight Loss

    Leading nutritionists recommend this healthy diet plan for weight loss as it is balanced and nutritionally adequate and contains around 1500 to 1800 calories to help you lose around 1 kg per week over 30 days. So stick to the following diet plan and forget about keeping track of the calorie count –

    Day 1

    • Breakfast – One cup oatmeal with half cup non-fat milk, one tablespoon honey and a cup of berries
    • Lunch – Two slices of whole-grain bread with sliced chicken breast with tomato slices and lettuce
    • Snack – One apple with a handful of nuts such as almonds and walnuts
    • Dinner – One cup bean soup with a bowl of green salad and grilled fish or chicken with lemon juice dressing

    Day 2

    • Breakfast – Besan pancakes with mint chutney
    • Lunch – Two cups Mexican black bean salad
    • Snack – One cup of blueberries and green tea
    • Dinner – Chicken and broccoli pasta and a side serving of salad with olive oil or vinegar dressing

    Day 3

    • Breakfast – Three scrambled egg whites with a whole-grain toast
    • Lunch – A whole-wheat wrap with lettuce and tofu with honey mustard dressing
    • Snack – One diced cucumber with half a cup of shelled edamame tossed in lemon juice
    • Dinner – One cup cooked quinoa with sauteed veggies such as carrots, broccoli and cherry tomatoes

    Day 4

    • Breakfast – Avocado toast with two poached eggs garnished with pumpkin seeds
    • Lunch – Chicken and herbs pasta with basil pesto sauce
    • Snack – A medium orange
    • Dinner – Veggie burger with a side serving of sweet potato fries and salad with olive oil

    Day 5

    • Breakfast – Two eggs with a whole-wheat ham sandwich
    • Lunch – One small pita bread with hummus
    • Snack – Greek yoghurt
    • Dinner – Bean and cheese burrito with salad

    Day 6

    • Breakfast – Berry waffles with Greek yoghurt
    • Lunch – One cup grilled vegetables with two millet rotis and green salad
    • Snack – One banana with seed trail mix
    • Dinner – One cup bean soup with garlic bread

    Day 7

    • Breakfast – One bowl of cereal with a banana and chia seeds
    • Lunch – Green smoothie with cucumber, spinach, kale and non-dairy milk
    • Snack – A piece of string cheese
    • Dinner – One cup brown rice or two multi-grain rotis with one cup vegetable or chicken curry and salad

    Day 8

    • Breakfast – One cup Greek yoghurt with a large grapefruit
    • Lunch – One cup chicken and spinach curry with two millet rotis and salad
    • Snack – A protein bar
    • Dinner – Salad with four tablespoons of hummus

    Day 9

    • Breakfast – An omelette loaded with vegetables and one cup of salad
    • Lunch – Chicken hummus wrap with a side serving of sweet potato fries with honey mustard dressing
    • Snack – Four baby carrots and hummus
    • Dinner – Mushroom curry with two multi-grain rotis or pita bread and a side dish of green salad

    Day 10

    • Breakfast – One cup oatmeal with berries and honey in non-dairy milk such as almond milk
    • Lunch – Chicken or turkey wrap with salad
    • Snack – An apple with pumpkin seeds
    • Dinner – Penne pasta with chicken in basil pesto sauce

    Day 11

    • Breakfast – Three scrambled eggs with a whole-grain toast
    • Lunch – Mexican bean salad with grilled veggies, brown rice and salad with olive oil and vinegar dressing
    • Snack – Ten almonds
    • Dinner – Chicken curry with one cup brown rice, one roti and salad

    Day 12

    • Breakfast – An omelette made with three egg whites and a banana
    • Lunch – Stir-fried tofu and veggies with honey mustard dressing
    • Snack – A piece of string cheese and Greek yoghurt
    • Dinner – Quick lemon chicken and brown rice with two cups of broccoli

    Day 13

    • Breakfast – One cup of multi-grain cereals with honey or maple syrup and berries
    • Lunch – Mango salsa or pear salad with a side serving of sweet potato fries
    • Snack – A cup of green tea and a handful of nuts such as almonds and pistachios with dates
    • Dinner – One cup vegetables, one cup lentil soup with two millet rotis or one cup brown rice and a side serving of green salad

    Day 14

    • Breakfast – Two poached eggs with a whole-grain toast and avocado
    • Lunch – Mediterranean wrap with chicken and hummus
    • Snack – An apple and a handful of nuts
    • Dinner – Pasta with chicken in basil pesto sauce and pine nuts

    Day 15

    • Breakfast – French toast with maple syrup and a cup of strawberries
    • Lunch – Steamed fish with salad
    • Snack – Five raisins and a protein bar
    • Dinner – Mushroom fried and brown rice with cherry tomatoes, carrots and basil

    Day 16

    • Breakfast – A loaded veggie omelette with a whole-grain toast and banana
    • Lunch – A cup of Mexican bean soup
    • Snack – A toast with peanut butter
    • Dinner – Salmon and salad with grilled veggies on the side

    Day 17

    • Breakfast – One cup oatmeal with honey and chia seeds
    • Lunch – Grilled vegetables with tofu
    • Snack – One cup berries and walnuts
    • Dinner – Stir-fried tofu with brown rice

    Day 18

    • Breakfast – Two poached eggs on avocado toast with sprinkled sunflower seeds
    • Lunch – One cup vegetable soup, one mushroom and peas curry with two rotis and salad
    • Snack – One cup berries and walnuts
    • Dinner – Chicken spinach pasta with broccoli

    Day 19

    • Breakfast – French toast with honey and berries
    • Lunch – Chicken or turkey sandwich with a green salad
    • Snack –One cup Greek yoghurt and banana
    • Dinner – Pita bread and hummus

    Day 20

    • Breakfast – Two whole-grain toasts with peanut butter and a banana
    • Lunch – Bean and cheese burrito with salad
    • Snack – One sugar-free oatmeal cookie with a cup of green tea
    • Dinner – Steamed salmon or miso with salad or grilled veggies

    Day 21

    • Breakfast – Giant scrambled egg with two whole-grain toasts
    • Lunch – One cup soup with breadsticks
    • Snack – One cup Greek yoghurt
    • Dinner – Mushroom and chicken pasta with hummus

    Day 22

    • Breakfast – One cup oatmeal with peanut butter and an apple
    • Lunch – One bowl of spinach and cottage cheese curry with two millet rotis and salad
    • Dinner – Grilled chicken with brown rice and salad
    • Snack – A cup of almonds, walnuts and dates

    Day 23

    • Breakfast – French toast with maple syrup and a banana
    • Lunch – A tofu wrap with lettuce and cherry tomatoes and sweet potato fries
    • Snack – One cup green tea
    • Dinner – One cup stir-fried tofu with a cup of steamed broccoli

    Day 24

    • Breakfast – A loaded vegetable omelette with two slices of whole-grain bread
    • Lunch – Veggie burger with honey mustard dressing and salad
    • Snack – One cup green tea with half a cup of beetroot chips
    • Dinner – Six baby carrots with hummus and grilled veggies

    Day 25

    • Breakfast – One cup oatmeal with honey and apple
    • Lunch – Hummus wrap with grilled Mediterranean veggies
    • Snack – A cup of light butter popcorn
    • Dinner – Chicken curry with a cup of brown rice and green salad each

    Day 26

    • Breakfast – One cup mixed cereal with honey and blueberries
    • Lunch – A bean and cheese burrito wrap and an apple
    • Snack – A small cup of sugar-free ice cream
    • Dinner – Whole-wheat pasta with vegetables

    Day 27

    • Breakfast – A loaded vegetable omelette with two slices of whole-grain bread
    • Lunch – Chickpea salad with cherry tomatoes and boiled chicken
    • Snack – One banana and a handful of nuts
    • Dinner – One cup steamed asparagus and broccoli with brown rice and hummus

    Day 28

    • Breakfast – One cup whole-grain cereal with honey and fruits
    • Lunch – A chicken and hummus wrap with one cup vegetable soup
    • Snack – One cup fat-free yoghurt and half a cup of berries
    • Dinner – Baked or boiled chicken with brown rice, one cup of steamed broccoli florets with a dash of lemon juice

    Day 29

    • Breakfast – An omelette with three egg whites and a cup of berries
    • Lunch – A salad made with two cups of greens, lettuce and cherry tomatoes with balsamic vinegar dressing
    • Snack – A medium orange
    • Dinner – Penne pasta with chicken and broccoli in pesto sauce

    Day 30

    • Breakfast – Giant scrambled egg with two whole-grain toasts and a banana
    • Lunch – A bowl of veggie and hummus salad with sweet potato fries
    • Snack – One small piece of pita bread and two tablespoons of hummus
    • Dinner – One cup quinoa cooked with broccoli, chicken and cherry tomatoes with a dash of lime juice

    Must Read: How Many Calories Do You Burn From Daily Activities?

    Conclusion

    Now you know all about this 30-day low-carb diet plan for weight loss that will help you lose several kilos healthily within a month without compromising on nutrition. This low-calorie diet is rich in fibre, fruits, vegetables and whole grains. Follow it strictly to consume adequate calories for achieving a healthy weight loss and a slim body in 30 days!
    Remember to combine it with a regular workout routine to get optimal results. However, please consult your doctor before experimenting with it to avoid any health complications.
    Visit Oliva Skin & Hair Clinic to know more about a comprehensive and customised weight loss plan designed by top weight-loss experts today!

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

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