30 Days Diet Plan For Weight Loss

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    Do you find it hard to lose weight at home with exercise alone? Are you looking for an easier way to reach your ideal weight? Finding the most effective exercise to reduce weight and get fit can often be confusing. Not any more! 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 and fuss-free diet plan to quickly achieve your weight loss goal.

    30 Days Diet Plan For Weight Loss

    This healthy diet plan for weight loss is well-balanced and nutritionally adequate, containing 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 –

    Week 1

              Day 1

    • Breakfast – One cup oatmeal + half cup non-fat milk + one tablespoon honey + 1 cup berries
    • Lunch – Two slices of whole-grain bread with sliced chicken breast + tomato slices+ lettuce
    • Dinner -One cup bean soup + 1 green salad + grilled fish or chicken + lemon juice as dressing
    • Snack – One apple with a handful of nuts such as almonds and walnuts

      Day 2

    • Breakfast – Besan pancakes with mint chutney
    • Lunch – 2 cups Mexican black bean salad
    • Dinner – Chicken and broccoli pasta with a side of salad and olive oil or vinegar dressing
    • Snack -1 cup blueberries + green tea

             Day 3

    • Breakfast – 3 scrambled egg whites with a toast of whole grain bread
    • Lunch – Whole wheat wrap with lettuce, honey mustard dressing, and tofu
    • Dinner – A cup of cooked quinoa with tossed veggies such as carrot, broccoli, cherry tomatoes
    • Snack – 1 diced cucumber + 1/2 shelled edamame tossed in lemon juice

             Day 4

    • Breakfast – Avocado toast with two poached eggs and pumpkin seeds as garnish
    • Lunch – Chicken and herbs pasta with basil pesto dressing
    • Dinner – Veggie burger with a side of sweet potato fries and salad with 2 tbsp of olive oil
    • Snack – 1 medium orange

      Day 5

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

             Day 6

    • Breakfast – Berry waffles with Greek yogurt
    • Lunch – 1 cup vegetable with two millet rotis and 1 cup green salad
    • Dinner – 1 cup bean soup with garlic bread
    • Snack – 1 banana with seed trail mix

      Day 7

    • Breakfast – 1 cereal bowl with 1 banana and chia seeds
    • Lunch – Green smoothie with cucumber, spinach, kale in non-dairy milk
    • Dinner -1 cup brown rice or 2 multigrain rotis with 1 cup vegetable and 1 cup chicken curry, 1 cup salad
    • Snack – 1 piece of string cheese

    Week 2:

              Day 1

    • Breakfast – Greek yogurt with 1 large grapefruit
    • Lunch – Chicken and spinach curry with 2 millet rotis and salad
    • Dinner -Salad with 4 tbsp of hummus as dressing
    • Snack – 1 protein bar

      Day 2

    • Breakfast – Loaded omelet with vegetables and 1 cup salad
    • Lunch – Chicken hummus wrap with a side of sweet potato fries and honey mustard dressing
    • Dinner – Mushroom curry with two multigrain roti or pita bread and a side of green salad
    • Snack – 4 baby carrots and hummus

      Day 3

    • Breakfast – 1 cup oatmeal with berries and honey in non-dairy milk such as almond milk
    • Lunch – Chicken or turkey wrap with salad
    • Dinner -Penne pasta with leftover chicken and basil pesto sauce
    • Snack – 1 whole apple with pumpkin seeds

      Day 4

    • Breakfast – 3 scrambled eggs on a whole-grain toast
    • Lunch – Mexican bean salad with toasted veggies and brown rice, salad in olive oil and vinegar
    • Dinner -Chicken curry with 1 cup brown rice and 1 roti with salad
    • Snack – 8-10 almonds

      Day 5

    • Breakfast – Omelette with 3 egg whites and 1 banana
    • Lunch – Tofu stir fry with veggies and honey mustard dressing
    • Dinner – Quick lemon chicken and brown rice with 2 cups of broccoli
    • Snack – 1 string of cheese and Greek yogurt

      Day 6

    • Breakfast – 1 cup mixed cereals + honey or maple syrup + berries
    • Lunch – Mango salsa or pear salad with a side of sweet potato fries
    • Dinner – 1 cup vegetables, 1 cup dal soup with 2 millet roti or 1 cup brown rice and side of green salad
    • Snack – 1 cup Green tea and handful of nuts such as almonds, pistachios, and dates

      Day 7

    • Breakfast – 2 poached eggs on a whole grain bread toast with avocado
    • Lunch – Mediterranean wrap with chicken and hummus
    • Dinner – Pasta with leftover chicken in basil pesto sauce and pine nuts
    • Snack – 1 whole apple and handful of nuts

    Week 3:

             Day 1

    • Breakfast – French toast with maple syrup and 1 cup of strawberries
    • Lunch – Steamed fish with a side of salad
    • Dinner – Mushroom fried brown rice with cherry tomatoes, carrots, and basil
    • Snack – 4-5 raisins and a protein bar

      Day2

    • Breakfast – Loaded veggie omelet with one whole-grain toast and 1 banana
    • Lunch – Mexican bean soup
    • Dinner – Salmon and salad with toasted veggies on the side
    • Snack – 1 toast with peanut butter

      Day 3

    • Breakfast – 1 cup oatmeal with honey and chia seeds
    • Lunch – Roasted vegetables with tofu
    • Dinner -Tofu stir fry with brown rice
    • Snack -1 cup berries and walnuts

      Day 4

    • Breakfast – 2 poached eggs on avocado toast with sprinkled sunflower seeds
    • Lunch – 1 cup vegetable soup, 1 mushroom and peas curry with 2 rotis and salad
    • Dinner -Chicken spinach pasta with broccoli
    • Snack – 1 Medium Orange

      Day 5

    • Breakfast – French toast with honey and berries
    • Lunch – Chicken or turkey sandwich with a side of green salad
    • Dinner -Pita bread and hummus
    • Snack -1 Greek yogurt and banana

      Day 6

    • Breakfast – two whole grain toasts with peanut butter and 1 banana
    • Lunch – Bean and cheese burrito with a side of salad
    • Dinner -Steamed salmon or miso with salad or roasted veggies
    • Snack – 1 sugar-free oatmeal cookie with 1 cup green tea

      Day 7

    • Breakfast – Giant scrambled egg with two whole-grain toasts
    • Lunch – 1 cup soup and soup sticks
    • Dinner -Mushroom and chicken pasta with hummus as dressing
    • Snack – 1 cup Greek yogurt

    Week 4:

              Day 1

    • Breakfast – 1 cup peanut butter oatmeal with 1 apple
    • Lunch – spinach and cottage cheese curry with 2 millet rotis and salad
    • Dinner -Grilled chicken with brown rice and side of salad
    • Snack – 5 almonds, 4-5 walnuts, and 2 dates

      Day 2

    • Breakfast – French toast with maple syrup and 1 banana
    • Lunch – tofu wrap with lettuce and cherry tomatoes with sweet potato fries
    • Dinner -Leftover Tofu stir fry with 1 cup of broccoli
    • Snack -1 cup green tea

      Day 3

    • Breakfast – Loaded vegetable omelet with two slices of whole-grain bread
    • Lunch – Veggie burger and bun with honey mustard dressing and side of salad
    • Dinner -6 baby carrots with hummus and roasted veggies
    • Snack -1 cup green tea with 1/2 cup beetroot chips

      Day 4

    • Breakfast – 1 cup oatmeal with honey and apple
    • Lunch – Hummus wrap with toasted Mediterranean veggies
    • Dinner -Chicken curry with 1 cup brown rice and 1 cup green salad
    • Snack -light butter popcorn

      Day 5

    • Breakfast – 1 cup mixed cereal bowl with honey and blueberries
    • Lunch – bean and cheese burrito wrap and 1 apple
    • Dinner -Whole wheat pasta with vegetables
    • Snack – 1 small cup of sugar-free ice cream

      Day 6

    • Breakfast – Loaded vegetable omelet with two slices of whole-grain bread
    • Lunch – Chickpea salad with cherry tomatoes and boiled chicken
    • Dinner -One cup steamed asparagus and broccoli with brown rice and hummus
    • Snack -1 banana and handful of nuts

      Day 7

    • Breakfast – One cup whole-grain cereal with honey and fruits
    • Lunch – Chicken and hummus wrap with one cup vegetable soup
    • Dinner -Baked or boiled leftover chicken with brown rice, one cup broccoli florets, and lemon juice as dressing
    • Snack -One cup fat-free yogurt and 1/2 cup berries

    Week 5:

              Day 1

    • Breakfast – Omelette with 3 egg whites and 1 cup of berries
    • Lunch – Salad made with two cups of greens, lettuce, cherry tomatoes, and balsamic vinegar as dressing
    • Dinner -Penne pasta with chicken and broccoli in a pesto
    • Snack – 1 medium orange

      Day 2

    • Breakfast – Giant scrambled egg with two whole-grain toasts and 1 banana
    • Lunch – veggie and hummus salad with sweet potato fries
    • Dinner -1 cup quinoa cooked with broccoli, chicken, and cherry tomatoes with a dash of lime
    • Snack -One small pita and two tablespoons of hummus

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

    Conclusion

    This low-carb diet plan for weight loss will surprise you with the results week after week. You can lose several kilos healthily without compromising on nutrition in a month. This low-calorie diet, high in fiber, fruits, vegetables, and whole grains, will make sure that you consume just the right number of calories to maintain a healthy weight and get leaner in 30 days. Visit Oliva Skin & Hair Clinic to know more about a comprehensive and customized diet plan 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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