30 Day meal plan for weight loss

So you want to lose weight? Most of us, at some point in our lives, will try to shift a little excess fat we’ve gained, whether it’s from overindulging at Christmas or from long days seated at a desk. While regular exercise is very important, your diet is every bit as crucial in weight loss, and is all too often overlooked. That’s why we’ve created this excellent 30-day meal plan for weight loss!

When most of us decide to lose weight, we often stumble at the hurdle that is meal planning. Uninspired, unsure of what our options are, we give in and order pizza, or throw some pasta in the pan for the fifth day running.

With the 30 day low carb meal plan detailed below, however, you should have no problems!

Without further ado, let’s begin…

30 day clean eating meal plan

Week 1

Okay, we’re going to kick things off by going for super healthy and super tasty options combined. Let’s do this!

Day 1

Breakfast: Avocado and egg on one slice of brown toast

Lunch: Vegetable soup with one slice of a bagel

Snack: Banana

Dinner: Poached salmon with lemon and asparagus and cauliflower rice

Total calories: 1100

Day 2

Breakfast: Oats with blueberry and banana

Lunch: Butternut squash soup with avocado and chickpeas

Snack: Kiwi

Dinner: Vegan coconut chickpea curry

Total calories: 1120

Day 3

Breakfast: Peanut butter and cinnamon toast

Lunch: Beet and edamame salad

Snack: Orange

Dinner: Jerk shrimp with one cup of brown rice

Total calories: 1120

Day 4

Breakfast: Oats with blueberry and banana

Lunch: Vegetable soup with one slice of a bagel

Snack: Kiwi

Dinner: Zucchini noodles with pesto and chicken

Total calories: 1150

Day 5

Breakfast: Peanut butter toast with banana

Lunch: Vegetable soup with seeded crackers

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Snack: Kiwi

Dinner: Squash-loaded tacos

Total calories: 1200

Day 6

Breakfast: Avocado and egg on toast

Lunch: Edamame beans with beets and salad

Snack: Orange

Dinner: Salmon tacos with salsa

Total calories: 1100

Day 7

Breakfast: Raspberries with Greek yogurt and almonds

Lunch: Vegetable and hummus sandwich

Snack: Cup of edamame beans

Dinner: Chicken and veggies with spicy sauce

Total calories: 1100

Week 2

If you’ve stuck to the 30 day weight loss meal plan for the first week religiously, you should already be noticing a difference in your body, and you may well have lost several pounds in body fat as your body burns its fat reserves.

Also Read: The best stretches to avoid injury and how to do them

Keep it up, you’re doing great!

Day 8

Breakfast: Bran flakes and a banana

Lunch: Turkey pitta with pepper and lettuce

Snack: Apple

Dinner: Broiled flounder with couscous and broccoli

Total calories: 1200

Day 9

Breakfast: Berry and banana smoothie

Lunch: Veggie soup with whole grain toast

Snack: Orange

Dinner: Barbecued chicken breast with sautéed spinach and sweet potato

Total calories: 1150

Day 10

Breakfast: Oats with sliced apple

Lunch: Chicken salad with red grapes

Snack: Banana

Dinner: Steamed shrimp with baked potato and Greek yogurt

Total calories: 1100

Day 11

Breakfast: English muffin with sliced apple

Lunch: Creamy tomato soup with slices of roast beef

Snack: Kiwi

Dinner: Poached salmon with coleslaw and rice

Total calories: 1250

Day 12

Breakfast: Cheerios with berries

Lunch: Quesadillas with refried beans and salsa

Snack: Almonds with Greek yogurt

Dinner: Pork tenderloin with mashed acorn squash

Total calories: 1200

Day 13

Breakfast: Waffle with banana

Lunch: Tuna whole-wheat pitta

Snack: Kiwi

Dinner: Jambalaya with turkey sausage and spinach

Total calories: 1250

Day 14

Breakfast: English muffin and poached egg

Lunch: Black bean salad with red peppers

Snack: Banana

Dinner: Grilled steak with sweet potato and butter

Total calories: 1200

Week 3

Now we’re getting somewhere! As well as your physique changing and your body feeling amazing (not to mention your tastebuds), you should now be a whiz in the kitchen as well!

Let’s keep it up for these next two weeks!

Day 15

Breakfast: Carrot cake oatmeal

Lunch: Chicken tzatziki cucumber boats

Snack: Orange

Dinner: Ground beef skillet with potatoes

Total calories: 1170

Day 16

Breakfast: Poached eggs with asparagus

Lunch: Chicken chowder

Snack: Kiwi

Dinner: Cheese manicotti

Total calories: 1230

Day 17

Breakfast: Lemon parfait with chia seeds

Lunch: Turkey and grape wraps

Snack: Leftover grapes!

Dinner: Spicy sausage with rice and fried veggies

Total calories: 1180

Day 18

Breakfast: Pecan waffles

Lunch: Coleslaw salad

Snack: Rice cakes

Dinner: Pork chops in lemon and garlic sauce

Total calories: 1190

Day 19

Breakfast: Scrambled eggs with green pepper

Lunch: Sausage and lentil soup

Snack: Kiwi

Dinner: Fish tacos!

Total calories: 1230

Day 20

Breakfast: Cinnamon and apple pancakes

Lunch: Tuna lettuce wraps with avocado

Snack: Banana

Dinner: Veggie pasta with ginger

Total calories: 1170

Day 21

Breakfast: Goat cheese omelette

Lunch: Turkey and cashew salad sandwich

Snack: Apple

Dinner: Sweet potato with pork tenderloin

Total calories: 1180

Week 4

And now we’re on the home stretch! It’s been almost a month of sensationally healthy, varied and exciting eating.

Also Read: How to suppress your appetite naturally

For the last week, we’re going to try a few classics, as well as swaying towards a little more of a Mediterranean diet 30 day meal plan, in parts.


Day 22

Breakfast: Sunflower and avocado toast

Lunch: Greek yogurt and salmon bowl

Snack: Kiwi

Dinner: Meatballs with spaghetti squash pasta

Total calories: 1200

Day 23

Breakfast: Chia berry yogurt parfait

Lunch: Meatballs with vegetable soup

Snack: Banana

Dinner: Roasted veggies with lemon chicken

Total calories: 1160

Day 24

Breakfast: Kiwi and banana smoothie

Lunch: Salad with lemon chicken

Snack: Cup of edamame beans

Dinner: Sweet potatoes with black beans and avocado

Total calories: 1180

Day 25

Breakfast: Apple and almond butter toast

Lunch: Black bean and taco salad

Snack: Orange

Dinner: Chicken with brown rice and broccoli

Total calories: 1200

Day 26

Breakfast: Poached egg on toast

Lunch: Chicken lettuce wraps

Snack: Banana

Dinner: Cauliflower rice bowl

Total calories: 1230

Day 27

Breakfast: Almond butter sandwich

Lunch: Veggie Mediterranean wrap

Snack: Orange

Dinner: Lentil Bolognese

Total calories: 1190

Day 28

Breakfast: Berry and almond smoothie

Lunch: Chickpea veggie burger

Snack: Kiwi

Dinner: Tofu stir-fry

Total calories: 1200

Day 29

Breakfast: Oatmeal with raisins

Lunch: Hummus wrap with yellow peppers

Snack: Orange

Dinner: Black bean chilli with butternut squash

Total calories: 1170

Day 30

Breakfast: Cottage cheese and pineapple

Lunch: Tuna pitta

Snack: Kiwi

Dinner: Lentil burgers with sweet potato fries

Total calories: 1160

30-day meal plan for weight loss: complete!

Whew! And there you have it: your 30-day meal plan for weight loss is complete. If you’ve followed the 30 day meal plan exactly, you’ll have cut out somewhere in the vicinity of 800 calories (minimum) per day, which over 30 days equates to 24,000 calories in total!

To put this into perspective, one pound of fat is equivalent to roughly 3500 calories (dependent on your starting weight). This means that over one month you could have lost 7 or 8 pounds—or more!

If you’d like a little extra help with your weight loss goals, try Trimtone. Our 100% natural and effective fat-burning supplement can help keep your appetite in check while also boosting your metabolism! With the meals above combined with Trimtone, you can’t go far wrong.

Good luck!

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