A Simple 30 Days Meal Plan To Lose Weight

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    A weight loss regimen can be tricky, especially when you are not sure about what to eat. A balanced and calorie-conscious diet plan containing around 1500 to 1800 calories can help you to shed weight and maintain it in the long run.

    This article provides you with a whole 30-day meal plan carefully curated to help you achieve your weight loss goals. All you need to do is follow this simple week-by-week recipe plan.

    Simple 30 Day Meal Plan For Weight Loss

    This 30-day diet plan for weight loss will ensure that you get enough nutrition while cutting down on unwanted calories without compromising taste. This full-day meal plan for fat loss contains high-protein, low-carb options with pre-planned meals for 30 days to offer sustainable weight loss in a month. Let us take a look at the recipes for each day –

    Day 1

    • Breakfast – 1 serving toast with poached egg or avocado with 1 apple
    • Lunch – 1 cup chickpea soup with two slices of whole-grain bread, mint dressing, and a salad of your choice
    • Snack – 5-6 almonds with green tea
    • Dinner – 1 cup egg curry or paneer curry with 2 bajra rotis and green salad

    Day 2

    • Breakfast – 1 bowl oatmeal with nuts and seeds of your choice + 1 banana
    • Lunch – 1 cup chickpea spinach curry with 1 cup brown rice and salad
    • Snack – 1 medium orange
    • Dinner – 1 cup green vegetable + 2 multigrain rotis + 1 glass chaas or buttermilk + salad

    Day 3

    • Breakfast – 1 cup daliya without milk + honey + any fruit with daliya
    • Lunch – 1 cup lentil curry + 1 cup green vegetable + 2 rotis + 1 cup brown rice + salad
    • Snack – 1 cup green tea with multigrain biscuits
    • Dinner – 1 cup low fat paneer curry with 2 bajra rotis + 1 cup buttermilk

    Day 4

    • Breakfast – 2 egg whites with multigrain toasts + 1 cup blueberries
    • Lunch – 2 stuffed vegetable paranthas with mint chutney and 1 cup low-fat curd
    • Snack – 1 cup moong sprouts
    • Dinner – 1 cup chicken curry or tofu curry with 1 cup steamed rice + green salad

    Day 5

    • Breakfast – 3 to 4 small multigrain idlis with 1 cup sambar 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 a handful of almonds
    • Dinner – tofu stir fry vegetables with steamed rice + leftover lentil curry + 1 roti

    Day 6

    • Breakfast – besan pancakes with mint chutney + a bowl of fruits such as papaya
    • Lunch – Mexican black bean rice (you can use any kidney beans) with salsa made of avocado, tomato, cucumber, and onion + lemon tea
    • Snack – Greek yogurt
    • Dinner – 1 cup bean soup (made from leftover beans) + garlic or multigrain bread and sweet potato fries

    Day 7

    • Breakfast – 1 bowl cereal or muesli with non-dairy milk such as almond milk + chia seeds
    • Lunch – chicken pasta with basil and mint dressing (replace chicken with tofu or chickpeas) cooked in olive oil
    • Snack – 1 banana with seed trail mix
    • Dinner– 1 cup chicken curry with brown rice + salad + 1 cup curd

    Day 8

    • Breakfast – 2 small multigrain dosa with coconut chutney and 1 cup sambar
    • Lunch – 1 cup low-fat paneer curry with 2 bajra rotis + salad
    • Snack – 1 string of cheese or 1 cup Greek yogurt
    • Dinner – Mediterranean wrap with chicken or leftover paneer, lettuce, cucumber, and tomatoes with low-fat dressing

    Day 9

    • Breakfast – omelet with 3 egg whites and 1 multigrain toast + 1 cup juice
    • Lunch – 1 green smoothie with kale, spinach, and cucumber in non-dairy milk + handful of toasted nuts
    • Snack – 4 baby carrots or cucumber with hummus
    • Dinner – Chickpea curry with paneer and spinach + 2 bajra rotis+ 1 cup brown rice + green salad

    Day 10

    • Breakfast – Omelette loaded with vegetables with 1 cup green salad
    • Lunch – 1 cup vegetable (mushroom with peas) with 2 bajra rotis + 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 tea without milk
    • Lunch – Chicken, turkey, or paneer wrap with a side of salad and sweet potato fries
    • Snack – beetroot chips with 1 cup green tea
    • Dinner – Penne pasta with leftover paneer or chicken and basil pesto sauce

    Day 12

    • Breakfast – 3 scrambled eggs on a multigrain toast
    • Lunch – mushroom curry with two multigrain rotis or pita bread + salad
    • Snack – 1 whole apple
    • Dinner – Salad with tofu, lettuce, cucumber, tomato, and honey mustard dressing + 1 cup clear vegetable soup

    Day 13

    • Breakfast – 1 cup of mixed cereals with non-dairy milk such as oat or almond milk + strawberries or any seasonal fruit
    • Lunch – Mango salsa salad with sweet potato fries and 1 cup buttermilk
    • Snack – 4-5 almonds and 1 cup green tea
    • Dinner – Simple lemon chicken with parsley and mint + steamed rice + 1 cup steamed broccoli

    Day 14

    • Breakfast – 1 bowl of daliya with your favorite fruits as topping with honey and non-dairy milk
    • Lunch – 1.5 cup Moong dal curry + 1 cup brown rice + salad
    • Snack – moong daal chilla + green chutney
    • Dinner – 1 cup vegetable khichdi + 1 cup curd

    Day 15

    • Breakfast – 2 small uttapams or dosas + 1 cup sambar + coconut chutney
    • Lunch – 1 cup mixed veg curry or chicken curry + 2 multigrain rotis + 1 cup brown rice + salad
    • Snack – 1 cup filter coffee with oat milk
    • Dinner – 1 cup sautéed vegetables with tofu and steamed rice + 1 cup soup

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

    Day 16

    • Breakfast – 1 bowl of oatmeal topped with honey and banana + pumpkin seeds
    • Lunch – 1 cup dal soup without tadka + 1 cup green vegetable + 2 bajra rotis + salad + 1 cup brown rice
    • Snack – 1/2 cup fruit salad bowl with almonds
    • Dinner – 1 cup spinach rice + 1 cup chicken or chickpea curry + salad

    Day 17

    • Breakfast – A bowl of Rava and vegetables or your choice + 1 cup buttermilk
    • Lunch – 1 cup low fat paneer curry + 2 bajra rotis + salad
    • Snack – 1 cup filter coffee with less milk and sugar
    • Dinner – 1 cup mushroom soup + stir-fried vegetables in oliva oil + 1 toast

    Day 18

    • Breakfast – 3 egg whites with multigrain or brown bread toast
    • Lunch – 1 cup vegetable curry + 1/2 cup grilled paneer + 2 multigrain rotis + salad
    • Snack – 2 besan chillas with green chutney
    • Dinner – chicken or paneer wrap with a side of salad and homemade mint dressing

    Day 19

    • Breakfast – 1 bowl of oatmeal (steel cut oats) with your choice of nuts and fruits
    • Lunch – Steamed fish or grilled paneer with a side of salad
    • Snack – 1 toast with peanut butter
    • Dinner– 1 cup green vegetables, 1 cup dal soup with 2 millet roti or 1 cup brown rice and side of green salad

    Day 20

    • Breakfast – 2 poached eggs on a whole grain bread toast with avocado
    • Lunch – Roasted vegetables with tofu or paneer with a side of sweet potato fries
    • Snack – 1 Greek yogurt and banana
    • Dinner– 1 cup leftiver tofu or paneer curry + 2 millet rotis + salad

    Day 21

    • Breakfast – Two whole grain toasts with peanut butter and 1 banana + chia seeds
    • Lunch – Fruit and vegetable detox smoothie with cucumber, kale, strawberries, apple, banana, beetroot, etc.
    • Snack – 1 sugar-free oatmeal cookie with 1 cup green tea
    • Dinner – Tofu stir fry with brown rice + honey mustard sauce

    Day 22

    • Breakfast – French toast with maple syrup and 1 banana + assorted seeds such as flax, pumpkin seeds
    • Lunch – spinach and paneer curry with 2 millet rotis and salad
    • Snack – 1 cup Greek yogurt
    • Dinner– Chicken or tofu curry with 1 cup brown rice and 1 cup green salad

    Day 23

    • Breakfast – omelet loaded with vegetable with two slices of whole-grain bread
    • Lunch – Whole wheat pasta with vegetables and chicken or paneer
    • Snack – 5 almonds, 4-5 walnuts, and 2 dates
    • Dinner– 1 cup mushroom and tofu soup + steamed broccoli + 1 toast multigrain bread

    Day 24

    • Breakfast – vegetable omelet with 3 egg whites and 1 cup of berries
    • Lunch – Chickpea salad with cherry tomatoes and boiled chicken or paneer
    • Snack – 1 cup green tea
    • Dinner– Pasta with leftover chicken or paneer and broccoli in a pesto

    Day 25

    • Breakfast – Greek yogurt with 1 large apple or banana
    • Lunch – 1 cup mixed vegetable with two millet rotis and 1 cup green salad
    • Snack – 1 cup of poha with tea (no sugar)
    • Dinner– Bean and cheese burrito with a side of salad

    Day 26

    • Breakfast – 1 cup oatmeal with berries and chia seeds topped with honey
    • Lunch – Chicken or paneer and broccoli pasta with a side of salad and olive oil or vinegar dressing
    • Snack – 1 cup green tea
    • Dinner – 1 cup quinoa with tossed veggies such as carrot, broccoli, cherry tomatoes + 1 cup buttermilk

    Day 27

    • Breakfast – Avocado toast with two poached eggs + 1 fruit juice
    • Lunch – Veg or chicken burger with a side of sweet potato fries and salad with 2 tbsp of olive oil
    • Snack – 1 medium orange
    • Dinner – 1 cup low fat paneer curry with 2 bajra rotis + salad

    Day 28

    • Breakfast – 1 cup daliya with honey or maple syrup and oat milk
    • Lunch – 1 cup lentil curry+ 1 cup vegetable + 2 rotis + 1 cup brown rice + salad
    • Snack – 1 banana and 5-6 almonds
    • Dinner– chicken or tofu stir fry with vegetables in lemon and mustard sauce

    Day 29

    • Breakfast – Besan pancakes with mint chutney
    • Lunch – Whole wheat wrap with lettuce, honey mustard dressing, and tofu or chicken
    • Snack – 1 cup Greek yogurt
    • Dinner– 1 cup 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 1 cup chicken curry, 1 cup brown rice, or 2 multigrain rotis with 1 cup salad

    This meal plan can help you shed those extra kilos quickly and sustainably. However, it is also crucial that you follow few tips along with the diet plan to get the desired results. Let us learn about them now.

    Must Read: Healthy Eating Habits For Weight Loss!

    Weight Loss Tips To Follow For Best Results

    Below given tips will help you achieve maximum weight loss while following the 30-days weight loss diet –

    • Make 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 to include fiber in your diet as it helps induce fullness and satiety.
    • Avoid processed, salty, sweet, and refined foods or snacks
    • Spare around 20 to 30 minutes every day and 150 to 200 minutes a week for some physical activity such as walking, sprinting, etc. to lose weight faster
    • To maximize fat burn and speed up weight loss, do HIIT or strength training exercises
    • Control the portion sizes of your meals to maintain calorie-deficit
    • Try intermittent fasting.

    Conclusion

    Adhering to this simple, balanced, and calorie-conscious diet plan for 30 days will help you healthily achieve your weight loss goals without compromising on nutrients. You will have optimum energy levels, reduced cravings, and better sleep, along with other health benefits beyond weight loss. Ensure that you follow the diet plan and the tips consistently and strictly to reset your diet habits and reap the maximum benefits.

    For customized weight loss services or diet from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Do not forget to like and share this article!

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    About The Author

    Richa Prakash

    Richa Prakash

    Richa has over ten years of experience as a writer and editor. She has worked with the top print media house in the country like The Times of India for six years at Delhi and Hyderabad. She switched gears to foray into the digital content space and make a mark for herself. Having headed editorial teams for various blogs on diverse genres, including parenting and fashion, she is proficient in producing quality content after understanding the pulse of the audience and matching the business goals of the organisation. She is an expert in various forms of writing and editing, right from news and lifestyle to business, brand content and feature stories. As the Chief Editor at Oliva Skin & Hair Clinic, she guides the team of writers and editors and coordinates with senior dermatologists to curate medically accurate content for the common reader. She is passionate about driving the quality of content to the next level and making sure it is at par if not better than the best in the industry. Her current responsibility entails her to ensure that the company website and blog emerges as a reputed compendium of accessible, credible, and comprehensive dermatological information catering to the Indian market. When not writing or editing, she loves to bond with her child, read World literature, hone her culinary skills and listen to music.

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