30 Day Meal Plan for Weight Loss 

The rules for weight loss revolve around ingesting fewer calories than what you will burn throughout the day. Eliminating approximately 3500 calories from your diet each week by running at a daily 500 calorie deficit will allow you to lose approximately a pound each week. It can be difficult to plan meals that will help you accomplish this, particularly if you have difficulty counting calories.

Outlined below are ideas for a 30 day meal plan that will help men and women lose weight as they desire. Dieticians recommend that women trying to lose weight consume between 1400-1800 calories each day and men trying to lose weight consume between 2000-2300 calories each day. Factors including activity level, age, height and build may alter these numbers.

30 Day Meal Plan for Weight Loss

  1. Breakfast Ideas. Many classic breakfast foods like bacon, eggs and pancakes are high in calories. Avoiding these in favor of healthier foods will help you lose weight. Your metabolism is at its peak in the morning so you can afford to eat more in your first meal, but eating smaller portions will help you avoid stomach bloating. Make a point of eating slowly and chewing at least six times before you swallow.
  2. Lunch Ideas. Consuming healthy foods instead of junk foods or items that are greasy and fried is a great way to lose weight. Consuming two small meals will help you fill up without overeating. Make sure you eat enough to feel full without overeating so you feel bloated or sick.
  3. Dinner Ideas. Try to avoid eating between breakfast and lunch and opt to consume water or green tea instead. Consume your last meal of the day by 7:30-8 pm so the stomach is empty at least 2 hours before bed. Eating late at night will slow digestion, causing food to sit in the stomach so you will bloat.
  4. Snack Ideas. Bringing healthy snacks along when you are out on the go will help you avoid the temptation to splurge on high calorie snacks from vending machines or restaurants. Drinking plenty of water between meals will also help you avoid the urge to eat larger snacks.
  5. Foods to Avoid. Avoiding junk food is essential to losing weight on your diet. Cut junk food from your diet for the initial six months. During month 7 limit your intake of junk foods to one serving on Sundays which will be treated as a rest or cheat day that allows you to indulge in your favorites. Simple carbohydrates such as sugary foods, white bread, chocolate, sweets or starchy foods should also be cut from your diet. You also want to make sure you avoid overeating and providing your body with more food than it can handle. Stop eating before your stomach feels tight and excessively full to cut down on this risk.

Table: Recommended 30 Day Meal Plan

Day 1


Low fat milk and cereal (you may add fruit if desired)

Two bananas and an apple

A small bowl of muskmelon or watermelon

Two hard boiled eggs or an omelet fried with non-fat oil such as olive oil

Decaffeinated coffee with low fat cream or milk and brown sugar.


A large salad that contains lettuce, tomatoes, olives, broccoli, capsicum, julienned carrots, chili flake, a green chili, a drizzle of olive oil or low fat dressing

Plain boiled, shredded chicken followed by a serving of grilled chicken, salmon or other fish.

Weight loss shakes can also be consumed for lunch


Toast with non-fat butter but no cheese, a small bowl of fruit with green tea and green tea with brown sugar


Non-fat biscuits

Low fat nuts such as pistachios or pine nuts

Plenty of water and green tea with sugar and lemon between breakfast and lunch

Day 2


Half a cup of egg whites with two slices whole wheat toast topped with a tablespoon of butter.

You may also consume a small bowl of apples with 2 tablespoons peanut butter


A small romaine lettuce or spinach salad topped with two tablespoons full-fat dressing. 3-4 ounces of grilled chicken and a half cup garbanzo beans

You may also consume a wheat wrap with alfalfa sprouts, half a small avocado, two ounces of steak or grilled tofu and a tablespoon of honey mustard dressing.


Baked salmon with four cups roasted vegetables that have been cooked in two tablespoons of olive oil

Half a sweet potato topped with a pat of butter


Eight ounces plain nonfat Greek yogurt with half a cup of berries

Or a 200-calorie protein bar with a tablespoon of agave nectar

Day 3


A two egg omelet with a cup of mushrooms

Two tablespoons shredded cheese


A lettuce salad with three cups lettuce and vegetables

Four ounces of fish or meat

Two tablespoons of creamy Caesar dressing

You may also consume Asian tuna kebabs.


An eight ounce serving of steak with three cups of sautéed spinach in olive oil.

You may substitute beef burgers topped with tomato and Feta.


A cheese stick

Or a cup of celery with two tablespoons of peanut butter

Day 4


3/4 of a cup bran flakes with a cup of fat-free milk

One banana


A sandwich made with a mini whole wheat pita

Half a roasted pepper

Three ounces turkey breast

A teaspoon light mayonnaise, lettuce and mustard

Two kiwi fruits

A stick of part-skim mozzarella cheese


Four ounces broiled sole or flounder

A cup of cooked couscous

A fat-free pudding cup

A cup of steamed broccoli and two sliced plum tomatoes topped with two tablespoons grated Parmesan that is broiled until golden brown


Low-fat nuts

Or a cup of fruits and vegetables with two tablespoons peanut butter

Or a tablespoon agave nectar

Day 5


A smoothie made with a cup of frozen berries

Eight ounces of fat-free milk

Half a banana along with half an English muffin topped with a teaspoon of light margarine


A cup of vegetarian vegetable soup with six ounces light yogurt

A veggie burger in a whole wheat pita topped with salsa and lettuce and 15 grapes


A four ounce boneless, skinless chicken breast grilled and topped with barbecue sauce

Three small boiled red potatoes topped with a pinch of dill

A teaspoon light margarine

Half a cup vegetarian baked beans


A low fat protein bar

Or a single serving of low fat crackers or biscuits

Repeat this 30 day meal plan for the following 20 days to see the results you desire.

More Tips

Walking 304km a week or participating in 10-15 minutes of jogging or brisk walking a day is essential to weight loss. It is not necessary to participate in vigorous exercises, but making the effort to take the stairs instead of using the elevator and making the effort to walk longer distances when you head to the store can help you burn additional calories. Sign up for a yoga class to burn calories in a relaxed setting.

Those that have late night cravings to eat should sip water instead. However, do not drink water after 8 pm as outlined above because the metabolism is not as strong at this time of day. Instead, consume more calories in the morning when your metabolism is at its peak. This diet plan will help you trim unnecessary calories so you can drop the excess weight that has been plaguing you for years.