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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.
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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.
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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.
Enjoy!
– 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!
