30 day meal plan for weight loss
Jane
Ready ladies? It’s time to hit your goals - hard. At some point during our lives, we’ve all had the thought, I’d love to lose some weight…
But it doesn’t have to be a distant thought much longer! It’s time to stop thinking and start doing, ladies, and you’ve totally got this.
We’ve created an incredible 30-day meal plan for weight loss, to help you hit your goals and maintain them. So put down that candy, it’s time to go grocery shopping for some healthy foods that are going to get you on the route to success!
Let’s get started with our 30-day low carb meal plan. Get ready.
Breakfast:
Low-carb bacon and broccoli egg burrito
Lunch:
Chipotle-cheddar broiled avocado halves with mixed greens
Snack:
Half a cup of raspberries
Dinner:
Shrimp scampi zoodles with one slide of wholewheat baguette toasted
Calories:
1139
Breakfast:
Low-carb blueberry muffins and ¾ cup raspberries
Lunch:
Vegan burrito bowls with cauliflower rice
Snack:
Two plums
Dinner:
Pork chops with garlic broccoli
Breakfast:
One cup of raspberries, topped with ½ cup of plain Greek yogurt and slivered almonds
Lunch:
Asian beef and cabbage salad, followed by one medium orange
Snack:
One plum
Dinner:
Superfood chopped salad with creamy garlic dressing
Calories:
999
Breakfast:
Toast with peanut butter, followed by a banana
Lunch:
Soup packed with veg, with a side of seeded crackers
Snack:
Kiwi
Dinner:
Tacos loads with squash
Calories:
1200
Breakfast:
Oats with banana and blueberries
Lunch:
Soup packed with veg, one slice of a bagel
Snack:
Orange
Dinner:
Pesto chicken with zucchini noodles
Calories:
1150
Breakfast:
Banana pancakes - Simply puree 2 eggs and 1 banana until smooth, add a little oil and cook as usual until lightly browned. Top with ½ cup of blueberries and maple syrup.
Lunch:
Egg salad lettuce wraps
Snack:
One medium apple
Dinner:
Hummus-coated chicken with parmesan broccoli
Congrats on completing week one! Now we’re onto even more low carb, healthy meals!
Breakfast:
Banana pancakes - Simply puree 2 eggs and 1 banana until smooth, add a little oil and cook as usual until lightly browned. Top with ½ cup of blueberries and maple syrup.
Lunch:
White bean and veggie salad
Snack:
One cup of blackberries
Dinner:
Turkey bolognese with zucchini noodles, plus a medium orange (for after!)
Calories:
1002
Breakfast:
Berry and banana smoothie (great for on the go!)
Lunch:
Whole grain toast with veggie soup
Snack:
Banana
Dinner:
Barbecued chicken breast with sweet potato and spinach (sautéed)
Calories:
1150
Breakfast:
One hard-boiled egg, seasoned with a pinch of salt and pepper
Lunch:
Egg salad lettuce wraps
Snack:
One medium sized apple
Dinner:
Taco stuffed zucchini
Calories:
993
Welcome to week three of your 30 day low carb diet plan! We’ve put some delicious meals together to keep you hitting your goals, everyday.
Breakfast:
Low-carb blueberry muffins and one cup of raspberries
Lunch:
Chicken satay bowls with spicy peanut sauce
Snack:
½ cup of blueberries
Dinner:
White bean-sage cauliflower gnocchi with one service of roasted Brussels sprouts with parmesan
Calories:
1092
Breakfast:
One cup of raspberries topped with ½ plain Greek yogurt and shredded unsweetened coconut
Lunch:
Chicken satay bowls with spicy peanut sauce
Snack:
One medium sized pear
Dinner:
Salmon stuffed avocados with two cups of mixed greens and citrus vinaigrette
Calories:
1115
Breakfast:
Lemon parfait with chia seeds
Lunch:
Turkey and grape wraps
Snack:
Leftover grapes from lunch!
Dinner:
Spicy sausage with fried veg and rice
Calories:
1180
You’re nearly there, ladies! Keep up the great work. Let’s see what week four brings and the last few days of your 30 day low carb meal plan!
Breakfast:
Avocado and kale omelet
Lunch:
White bean and veggie salad
Snack:
One orange and ¼ cup of dry roasted unsalted almonds
Dinner:
Antipasto basked smothered chicken with basic quinoa
Calories:
1348
Breakfast:
Low fat Greek yogurt with ¼ cup of blueberries and slivered almonds
Lunch:
Salmon stuffed avocados and one plum
Snack:
Low fat Greek yogurt with ½ cup of raspberries
Dinner:
Tandoori grilled tofu with red peppers and broccoli, with one cup of cauliflower rice and cucumber and avocado salad
Calories:
1010
Breakfast:
Avocado and kale omelet
Lunch:
Salmon-stuffed avocados
Snack:
One large pear
Dinner:
Shrimp cauliflower fried rice with mixed greens and olive orange vinaigrette
Calories:
973
Phew! And that’s it! Your 30 day low carb meal plan is complete. With plenty of variety and healthy dishes on offer, this plan should make sticking to your fitness goals that much easier!
During this plan (if you’ve followed it strictly!) you should have cut around 800 calorie per DAY! Which equals 24,000 calories over this 30 day meal plan!
If you’re struggling to hit your weightloss goals, why not try PhenGold? Lose weight faster and easier than ever before with our 100% natural formula.
Get ready to kick snacking to the curb and double down on your body’s ability to burn fat! You’ve got this, ladies.
30 day low carb meals
Week one
We’re going to ease you in gently here with some delicious, healthy options.Day 1
Breakfast:
Low-carb bacon and broccoli egg burrito
Lunch:
Chipotle-cheddar broiled avocado halves with mixed greens
Snack:
Half a cup of raspberries
Dinner:
Shrimp scampi zoodles with one slide of wholewheat baguette toasted
Calories:
1139
Day 2
Breakfast:
Low-carb blueberry muffins and ¾ cup raspberries
Lunch:
Vegan burrito bowls with cauliflower rice
Snack:
Two plums
Dinner:
Pork chops with garlic broccoli
Also Read: Does counting calories work?Calories: 1153
Day 3
Breakfast:
One cup of raspberries, topped with ½ cup of plain Greek yogurt and slivered almonds
Lunch:
Asian beef and cabbage salad, followed by one medium orange
Snack:
One plum
Dinner:
Superfood chopped salad with creamy garlic dressing
Calories:
999
Day 4
Breakfast:
Toast with peanut butter, followed by a banana
Lunch:
Soup packed with veg, with a side of seeded crackers
Snack:
Kiwi
Dinner:
Tacos loads with squash
Calories:
1200
Day 5
Breakfast:
Oats with banana and blueberries
Lunch:
Soup packed with veg, one slice of a bagel
Snack:
Orange
Dinner:
Pesto chicken with zucchini noodles
Calories:
1150
Day 6
Breakfast:
Banana pancakes - Simply puree 2 eggs and 1 banana until smooth, add a little oil and cook as usual until lightly browned. Top with ½ cup of blueberries and maple syrup.
Lunch:
Egg salad lettuce wraps
Snack:
One medium apple
Dinner:
Hummus-coated chicken with parmesan broccoli
Also Read: How to suppress your appetiteCalories: 1227
Day 7
Breakfast: Greek yogurt with raspberries and almonds Lunch: Vegetable and hummus sandwich Snack: Edamame beans (cup) Dinner: Chicken and vegetables with a spicy sauce Calories: 1100Week two
Congrats on completing week one! Now we’re onto even more low carb, healthy meals!
Day 8
Breakfast:
Banana pancakes - Simply puree 2 eggs and 1 banana until smooth, add a little oil and cook as usual until lightly browned. Top with ½ cup of blueberries and maple syrup.
Lunch:
White bean and veggie salad
Snack:
One cup of blackberries
Dinner:
Turkey bolognese with zucchini noodles, plus a medium orange (for after!)
Calories:
1002
Day 9
Breakfast: Bran flakes with a banana Lunch: Pitta bread with turkey, peppers and lettuce Snack: Apple Dinner: Broiled flounder with broccoli and couscous Calories: 1200Day 10
Breakfast: Loaded baked omelet muffins Lunch: Cauliflower mac and cheese with ¼ cup of peas and one cooked slice of bacon (to mix in!) Snack: One cup of blackberries and 10 almonds Dinner: Rosemary salmon with walnuts and roasted broccoli with lemon garlic vinaigrette Calories: 1117Day 11
Breakfast:
Berry and banana smoothie (great for on the go!)
Lunch:
Whole grain toast with veggie soup
Snack:
Banana
Dinner:
Barbecued chicken breast with sweet potato and spinach (sautéed)
Calories:
1150
Day 12
Breakfast: Loaded basked omelet muffins and one orange Lunch: Slow-cooker vegetable soup Snack: One medium sized pear Dinner: Roasted chicken with one serving of cauliflower risotto Calories: 1107Day 13
Breakfast:
One hard-boiled egg, seasoned with a pinch of salt and pepper
Lunch:
Egg salad lettuce wraps
Snack:
One medium sized apple
Dinner:
Taco stuffed zucchini
Calories:
993
Day 14
Breakfast: English muffin with a sliced apple Lunch: Creamy tomato soup with thin slices of roast beef Snack: Kiwi Dinner: Salmon (poached) with rice and coleslaw Calories: 1250Week three
Welcome to week three of your 30 day low carb diet plan! We’ve put some delicious meals together to keep you hitting your goals, everyday.
Day 15
Breakfast: Waffle with sliced banana Lunch: Whole-wheat pitta with tuna Snack: Banana Dinner: Jambalaya with spinach and turkey sausage Calories: 1250Day 16
Breakfast:
Low-carb blueberry muffins and one cup of raspberries
Lunch:
Chicken satay bowls with spicy peanut sauce
Snack:
½ cup of blueberries
Dinner:
White bean-sage cauliflower gnocchi with one service of roasted Brussels sprouts with parmesan
Calories:
1092
Day 17
Breakfast: Carrot cake oatmeal Lunch: Chicken tzatziki with cucumber Snack: One orangeAlso Read: How to boost your mood with foodDinner: Ground beef skillet with potatoes Calories: 1170
Day 18
Breakfast:
One cup of raspberries topped with ½ plain Greek yogurt and shredded unsweetened coconut
Lunch:
Chicken satay bowls with spicy peanut sauce
Snack:
One medium sized pear
Dinner:
Salmon stuffed avocados with two cups of mixed greens and citrus vinaigrette
Calories:
1115
Day 19
Breakfast: Low-carb blueberry muffins Lunch: Slow cooker vegetable soup with one slice of whole-wheat baguette Snack: One orange Dinner: Paprika chicken thighs with brussels sprouts Calories: 1138Day 20
Breakfast:
Lemon parfait with chia seeds
Lunch:
Turkey and grape wraps
Snack:
Leftover grapes from lunch!
Dinner:
Spicy sausage with fried veg and rice
Calories:
1180
Day 21
Breakfast: Cottage cheese and pineapple Lunch: Pitta with tuna Snack: Kiwi Dinner: Lentil burger with sweet potato fries Calories: 1160Week four
You’re nearly there, ladies! Keep up the great work. Let’s see what week four brings and the last few days of your 30 day low carb meal plan!
Day 22
Breakfast: Oatmeal with raisins Lunch: Hummus wrap with yellow peppers Snack: One orange Dinner: Black bean chilli with squash Calories: 1170Day 23
Breakfast:
Avocado and kale omelet
Lunch:
White bean and veggie salad
Snack:
One orange and ¼ cup of dry roasted unsalted almonds
Dinner:
Antipasto basked smothered chicken with basic quinoa
Calories:
1348
Day 24
Breakfast: Cocoa-chia pudding with raspberries and low fat Greek yogurt Lunch: Middle eastern salad bowls with farro and chicken Snack: ¼ cup of dry roasted unsalted almonds Dinner: Grilled pork tenderloin with cherries and basic quinoa Calories: 1321Day 25
Breakfast: Almond butter sandwich Lunch: Vegetable mediterranean wrap Snack: One orange Dinner: Lentil bolognese with mushrooms Calories: 1190Day 26
Breakfast:
Low fat Greek yogurt with ¼ cup of blueberries and slivered almonds
Lunch:
Salmon stuffed avocados and one plum
Snack:
Low fat Greek yogurt with ½ cup of raspberries
Dinner:
Tandoori grilled tofu with red peppers and broccoli, with one cup of cauliflower rice and cucumber and avocado salad
Calories:
1010
Day 27
Breakfast: Berry and almond smoothie Lunch: Chickpea veggie burger Snack: Kiwi Dinner: Tofu stir-fy Calories: 1200Day 28
Breakfast: Poached egg on toast Lunch: Chicken lettuce wraps Snack: Banana Dinner: Cauliflower rice bowl Calories: 1230Day 29
Breakfast:
Avocado and kale omelet
Lunch:
Salmon-stuffed avocados
Snack:
One large pear
Dinner:
Shrimp cauliflower fried rice with mixed greens and olive orange vinaigrette
Calories:
973
Day 30
Breakfast: Chia berry yogurt parfait Lunch: Meatballs with veggie soup Snack: One banana Dinner: Roasted veg with lemon chicken Calories: 1160Ready to smash your goals with our 30 day meal plan for weight loss?
Phew! And that’s it! Your 30 day low carb meal plan is complete. With plenty of variety and healthy dishes on offer, this plan should make sticking to your fitness goals that much easier!
During this plan (if you’ve followed it strictly!) you should have cut around 800 calorie per DAY! Which equals 24,000 calories over this 30 day meal plan!
If you’re struggling to hit your weightloss goals, why not try PhenGold? Lose weight faster and easier than ever before with our 100% natural formula.
Get ready to kick snacking to the curb and double down on your body’s ability to burn fat! You’ve got this, ladies.
