30 Day Diet Plan- A wise man once said, and I quote, “you are what you eat.”
Before you try to argue about this statement, I will suggest you take some time and think it through. If I were to be asked, I would agree with him.
I have discovered that 99% of what goes on in our bodies is linked to what we eat. Whether it is to maintain a good shape or recover from an unhealthy condition, we are compelled to subscribe to a required feeding pattern. So, the man was not wrong.
Losing weight can be a difficult task to embark on, but if you have the right tools and set your mind on it, you will achieve your goals.
There are different approaches to weight loss, of which the appropriate diet plan is a core. And you can already tell by the title of this article that we shall be talking about how to lose weight with the right diet plan.
If you ready, let us get started…
Begin by setting a definite goal!
Yes, I lost 15 pounds in 30days! If that is what you want, then you have taken the first step towards losing weight. Setting your weight loss goals is foundational if you must make progress.
Right now, our goal is to lose 15 pounds using a 30 day diet plan. I will be sharing the diet plan I used with you, but before that, there are essential things you should know.
Let us quickly understand those things before we learn how you can design the 30 day diet plan that is suitable for you.
Essential things you should know about losing weight using a diet plan
For a start, if your diet plan will be effective in helping you lose weight, then you must enjoy what you are eating.
I know you may be used to no-fun dieting, and that is probably why you did not commit to your initial plans and never met your weight loss goals, but you can change that.
1. Have Fun
One good reason I was able to lose 15 pounds in one month was that I had fun while following my diet plan.
I made most of the meals myself, so I had fun choosing the right ingredients, picking the cooking days, and being creative in making the meals as colorful as possible.
2. Macronutrients are Important
Another thing you must know is that macronutrients greatly influence your weight in the food you eat. By macronutrients, I mean proteins, carbs, and fat.
Now I discovered that the more proteins and fats with fewer carbs, the faster you will lose weight. This is because proteins and fats are heavier and hang around the body long enough to keep you satisfied and curb your cravings.
Carbohydrates, on the other hand, convert easily to glucose (both for storage and energy), so you get hungry a lot more and eat more than you need to lose weight.
3. Try Intermittent Fasting
Intermittent Fasting (IF) could also prove useful in your plan. Though I did not implement this tool in my monthly diet plan, I intend to use it when I design a Bi-monthly weight loss program to lose 20 pounds.
Do not be surprised, just like you; I need to shed more weight and keep the weight off to remain fit.
Depending on your preferences, you can decide to have a designated time frame for fasting each day or fast once or twice a week.
Intermittent fasting helps to prevent you from eating at those moments when you can stay without eating, for example, if you eat by 19:00 on Monday, you may not need to eat till noon on Tuesday.
Then by Wednesday, you eat your usual meal and repeat what you did on Monday for Thursday and Friday.
It may not seem like you are doing much, but your body has noted those snacks you did not eat during those hours, and they will add up to the total weight lost at the end of your plan.
However, if you have diabetes, It’s is a no-no for you. And also, if you are prone to eating disorders, I will not advise you to go for IF.
4. Keto Diet is For You
The fourth important thing on this list is the ketogenic diet. This diet has emerged as one of the fastest ways to lose weight and keep it off.
This weight loss plan is low in carbs, moderate in protein, and high in fats. Your daily carb intake will be around 20 to 50 grams
Do you know why you should believe me when I tell you that cutting down your Carb intake will help you lose weight? There is a process called Ketosis. It is a process through which the liver produces ketone bodies.
These ketone bodies help you feel satisfied and also provide immediate energy for work. Ketosis will only take place when you limit your intake of carbs.
I put this point into consideration while planning my meals, and it is essential you do likewise. And this is what the ketogenic diet tries to achieve.
On a fifth note, you must choose whole grains over fine grains while planning your meals. Whole grains have natural nutrients and are fiber-rich as well.
So feeding on them will make you full fast and nourish your body to keep you healthy.
Having gotten all that information, let us now talk about the different components of your meal plan. In doing this, we will also put what we have learned so far into consideration.
What should you consider while choosing your meals for a day?
For Breakfast
Except you are working with a particular Intermittent Fasting plan, please do not skip your breakfast.
Eating well in the morning will supply you with the energy you need to run your day, and as such, you will not be compelled to eat much during lunch.
For your breakfast, include meals that consist of slow-burning carbs. The right quantity and quality of breakfast will also help put your appetite in check.
Some food options for your breakfast are whole-grain cereal with non-fat milk and berries, egg white veggie omelet with a piece of dry whole wheat, flourless banana pancakes, sweet potato oatmeal, etc.
If you choose to have a mid-morning snack…
Having a mid-morning snack is not a bad idea as it will help keep your energy levels high and curb your appetite until lunchtime.
Perfect options for your mid-morning snacks are single fruits, non-fat yogurt, low-fat string cheese, a hardboiled egg, oven-baked zucchini chips, pumpkin spice popcorn.
Note that your mid-morning snack has to be different from whatever you had for breakfast.
When it is Lunchtime?
Remember that you ate enough in the morning so that you can eat just right during lunch. Now in planning your lunch, go for meals that are not heavy but at the same time can keep you running till dinner.
You do not want to risk eating more than necessary during dinner because you ate so little at lunch. Do you?
Perfect lunch examples include: grilled chicken and blueberry salad, half a sandwich and a small bowl of broth-based soup, a mixed green salad topped with salmon or grilled chicken, Mediterranean Tuna salad served on lettuce leaves, etc.
And when you crave for a mid-afternoon snack?
The mid-afternoon snack plays the same role as the mid-morning snack. The goal is to eat the right quantity and quality and at the right time. In the end, energy is supplied, and hunger is well managed.
Good options for your mid-afternoon snacks are mini carrots, toasted nuts, celery with hummus, sliced apple with peanut butter, banana grape smoothie, Greek yogurt with berries, a tablespoon of psyllium husk or wheat bran with water, pretzel snack, etc.
Choose Right for Dinner
Your dinner should be lighter than your lunch and your breakfast. Your dinner should consist of lean protein and lots of veggies.
Some options you can choose from are: barbecue chicken and avocado quesadillas, Asian salad with crispy chicken, slow cooker Asian braised pork tenderloin, black pepper salmon with avocado salad, etc.
Not leaving out Dessert
When deciding what you will have for dessert, be sure not to ruin your hard day’s work. Your dessert should be some low-fat pudding or fruit or Jell-O.
Perfect dessert options are frozen fruits, broiled mango, banana pudding, yogurt and blueberry jam popsicles, coconut mango ice cream, etc.
As we make progress in this article, the next thing I want to emphasize is what you must remove from your diet and what you should add in their stead.
Remember, our goal is to lose 15 pounds using a 30 day diet plan and enjoy what we are eating as well. Let us proceed…
What should you remove from your diet?
1. Junks
If any edibles make you add weight like crazy, they are junks. They do not promote your health in any way, and yet they prevent you from losing weight.
Most of them are also high in calories, salt, and unhealthy fats.
And because they do not help you get full, you will still crave more and eat more than necessary. They include biscuits, sweets, candy bars, restaurant burgers, French fries, crackers, and chips, etc.
2. Frizzy drinks
Frizzy drinks contain lots of fructose that your body does not need. They also have gases that disrupt the normal functioning of your digestive system.
If you take Frizzy drinks because you feel you need sugar to get on with your day, there are more natural and healthier options. We will get to know them in the next section of this article.
3. White pasta and bread
They are not entirely healthy because they are made using refined wheat flour. They are high in calories and carbohydrates but low in fiber, protein, and other nutrients.
So they will not make you feel full and will certainly not curb your cravings. For your pasta and bread, go for whole wheat flour or brown rice flour.
4. White rice
Due to its high glycemic index, low fat, protein, and fiber content, white rice is not the best choice for you. Instead of white rice, go for brown rice, quinoa, and cauliflower rice.
They make you feel full for a longer time. They are also healthier because they contain more nutrients.
What should you add to your diet?
Before I list the foods that we must include in our diets, let us first identify what qualities made them so good:
- They are very filling and nutrient-dense.
- They can suppress appetite later in the day.
- Also, they are high in fiber
- They are low in calories
- They are high in both protein and omega-3 fatty acids
- Furthermore, they keep your metabolism running
- They are also rich in micronutrients like vitamins and minerals, enzymes, and antioxidants
- They can decrease blood pressure and improve body composition, aka muscle-to-fat ratio
Foods that meet these criteria are:
- Whole eggs
- Whole grains like oats, brown rice, and quinoa
- Leafy greens, including kale, spinach, collards, Swiss chards, and a few others.
- Fatty fish like salmon, Mackerel, trout, sardines, and herring
- Cruciferous vegetables including broccoli, cauliflower, cabbage and Brussels sprouts, berries, citrus fruits, celery, cucumbers, and zucchini
- Boiled potatoes and turnips
- Lean fish like tuna
- Lean meat and chicken breast
- Beans and other legumes including lentils, black beans, kidney beans, and some others
- Soups
- Lean dairy products, such as cottage cheese
- Detox tea and or Green tea
- A lot of water
- Sugar-free chewing gum (to curb cravings)
- Probiotic yogurt
- Fruits like apple, banana, strawberry, watermelon, grapes, etc.
- Freshly made fruit juices (these should replace Frizzy drinks in your diet. They are natural, sweet, and also colorful)
Designing the 30 day diet plan that works for you…
Now that you are well informed, you can now design a 30 days diet plan that will work for you. You are to put into consideration what your body needs and what is available to you.
I promise you; healthy foods are very affordable, so you need not worry about the cost.
Additionally, I encourage you to be as creative as possible. For example, if you are making pineapple juice at home, cut the pineapple into two longitudinally and use the pineapple shell to serve food alongside the juice.
If you have trouble designing your own 30 days diet plan, you can invest in the services of a dietitian. For a guide, I will show you the one I used.
Sample 30 Day Diet Plan for Weight Loss
Week One
Day One
Breakfast – Avocado-Egg Toast
Mid-morning Snack – 1 medium orange
Lunch – Butternut Squash Soup with Avocado and Chickpeas
Mid-afternoon Snack – 1 medium kiwi
Dinner – Citrus poached salmon with Asparagus and cauliflower rice
Day Two
Breakfast – Blueberry-Banana Overnight Oats
Mid-morning Snack – Apple Cider Vinegar Tonic
Lunch – Slow-Cooker Vegetable Soup and Bagel Avocado Toast
Mid-afternoon Snack – Edamame pods with sprinkles of coarse sea salt
Dinner – Vegan Coconut Chickpea Curry
Day Three
Breakfast – Three seed berry parfait
Mid-morning Snack – 1 medium orange
Lunch – Slow-Cooker Vegetable Soup and Bagel Avocado toast
Mid-afternoon Snack – 2 medium kiwis
Dinner – Zucchini Noodles with Pesto and Chicken
Day Four
Breakfast – Peanut Butter-Banana Cinnamon Toast
Mid-morning Snack – Apple Cider Vinegar Tonic with blueberries
Lunch – Green Salad with Edamame and Beets
Mid-afternoon Snack – 1 medium orange
Dinner – Spicy Jerk Shrimp and Brown Rice
Day Five
Breakfast – Peanut Butter-Banana Cinnamon Toast
Mid-morning Snack – 1 kiwi
Lunch – Slow-Cooker Vegetable Soup and hummus
Mid-afternoon Snack – 1 apple
Dinner – Taco Spaghetti Squash Boats
Day Six
Breakfast – 1 cup nonfat Greek yogurt topped with 1 cup
raspberries, 1 tbsp sliced almonds and 1 tsp honey
Mid-morning Snack – 1 cup Apple Cider Vinegar Tonic
Lunch – Veggie & Hummus Sandwich
Mid-afternoon Snack – 1/2 cup Edamame with sprinkles of coarse sea salt
Dinner – Sheet-Pan Chicken and Vegetables with Romesco Sauce
Day Seven
Breakfast – Avocado-Egg Toast
Mid-morning Snack – 1/2 cup nonfat Greek yogurt 3/4 topped with 1 cup raspberries
Lunch – Green Salad with Edamame and Beets
Mid-afternoon Snack – 1 medium orange
Dinner – Salmon Tacos with Pineapple Salsa
Week Two
Day Eight
Breakfast – 1 cup Chamomile tea and 2 Muffin-Tin Quiches with Smoked Cheddar/ Potato
Mid-morning Snack – 1 cup blueberries
Lunch – Curried Chicken Apple Wraps with 1 medium pear
Mid-afternoon Snack – 1/2 cup nonfat Greek yogurt 3/4 topped with 1 cup raspberries
Dinner – Slow-Cooker Curried Butternut Squash Soup with Kale Salad
Day Nine
Breakfast – 1 cup nonfat Greek yogurt topped with 1 cup raspberries, 1 tbsp sliced almonds, and 1 tsp honey
Mid-morning Snack – 1 cup Chamomile tea with 1 cup blueberries
Lunch – Slow-Cooker Curried Butternut Squash Soup with Kale Salad
Mid-afternoon Snack – 1/2 cup Edamame with sprinkles of coarse sea salt
Dinner – Greek Roasted Fish with Vegetables
Day Ten
Breakfast – 2 Muffin-Tin Quiches with Smoked Cheddar/Potato
Mid-morning Snack – 1 medium orange
Lunch – Curried Chicken Apple Wraps with 1 medium pear
Mid-afternoon Snack – 1 cup nonfat Greek yogurt topped with 1 cup raspberries
Dinner – Garlic-Lime Pork with Farro & Spinach
Day Eleven
Breakfast – 1 cup Chamomile tea and 2 Muffin-Tin Quiches with Smoked Cheddar/ Potato
Mid-morning Snack – 1/2 cup blueberries
Lunch – 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup, 3 tbsp hummus with 5 seeded crackers
Mid-afternoon Snack – 1 cup Chamomile tea
Dinner – Crispy Oven-Fried Fish Tacos
Day Twelve
Breakfast – 1 cup nonfat Greek yogurt topped with 1 cup raspberries, 1 tbsp sliced almonds, and 1 tsp honey
Mid-morning Snack – 2 medium plums and 1 cup green tea
Lunch – No-Cook Black Bean Salad
Mid-afternoon Snack – 1 medium apple
Dinner – 2 cups Slow-Cooker Pasta e Fagioli Soup
Day Thirteen
Breakfast – 2 Muffin-Tin Quiches with Smoked Cheddar/Potato plus 1 medium orange
Mid-morning Snack – 1 plum and 1 cup green tea
Lunch – 2 cups No-Cook Black Bean Salad
Mid-afternoon Snack – 3/4 cup raspberries topped with 3 tbsp nonfat Greek yogurt
Dinner – 2 cups Slow-Cooker Pasta e Fagioli Soup
Day Fourteen
Breakfast – 2 Blueberry-Pecan Pancakes topped with 2 tbsp nonfat Greek yogurt mixed
Mid-morning Snack – 1 hardboiled egg
Lunch – Whole-Wheat Veggie Wrap
Mid-afternoon Snack – 1/2 cup edamame pods
Dinner – Indian-Spiced Cauliflower & Chickpea Salad
Mediterranean Diet 30-day Meal Plan
Week Three
Day Fifteen
Breakfast – Avocado-Egg Toast
Mid-morning Snack – 1 cup Apple Cider Vinegar Tonic with 1 plum
Lunch – Veggie and Hummus Sandwich
Mid-afternoon Snack – 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt
Dinner – Hawaiian Pork with 1 cup steamed broccoli
Day Sixteen
Breakfast – 1½ cups Blueberry-Banana Overnight Oats
Mid-morning Snack – 1 cup green tea
Lunch – Spicy Slaw Bowls with Shrimp & Edamame
Mid-afternoon Snack – 1 cup diced cucumber
Dinner – Chickpea Curry with 1/2 cup Easy Brown Rice
Day Seventeen
Breakfast – Whole grain cereal with non-fat milk and berries and a hardboiled egg
Mid-morning Snack – Frozen berries
Lunch – Spicy Slaw Bowls with Shrimp and Edamame
Mid-afternoon Snack – 3/4 cup raspberries
Dinner – Spaghetti Squash and Chicken
Day Eighteen
Breakfast – Peanut Butter-Banana Cinnamon Toast
Mid-morning Snack – 2 plums
Lunch – Poblano and Turkey sausage casserole
Mid-afternoon Snack – 1 cup mixed fruits and nuts
Dinner – Roasted Salmon with Smoky Chickpeas and Greens
Day Nineteen
Breakfast – Peanut Butter-Banana Cinnamon Toast
Mid-morning Snack – ½ cup apple matchsticks in humus
Lunch – Spicy Slaw Bowls with Shrimp & Edamame
Mid-afternoon Snack – 1 medium banana
Dinner – Keto Chicken pot pie
Day Twenty
Breakfast – egg white omelet with a slice of dry whole wheat toast and 2 grapes
Mid-morning Snack – 1 medium orange
Lunch – Shredded chicken breasts and veggie salad
Mid-afternoon Snack – diced cucumber and shelled edamame (seasoned with lime juice, salt, and pepper)
Dinner – Jerk Chicken and Pineapple Slaw with Easy Brown Rice
Day Twenty-one
Breakfast – Spinach and egg pizza
Mid-morning Snack – 1 cup strawberries
Lunch – Parmesan sun-dried tomato chicken
Mid-afternoon Snack – Peanut butter and banana smoothie
Dinner – Turkey sausage and cauliflower fried rice
Week Four
Day Twenty-two
Breakfast – Plantain and egg white frittata
Mid-morning Snack – 1 cup raspberries with plain non-fat Greek yogurt
Lunch – Stetson Chopped Salad
Mid-afternoon Snack – a Banana coconut energy bar
Dinner – Asian Beef Noodle Bowl and 1 kiwi
Day Twenty-three
Breakfast – Avocado toast and open face scrambled eggs
Mid-morning Snack – Skinny mint cookies
Lunch – Kitchen Teriyaki rice bowl
Mid-afternoon Snack – Curry Greek-Style yogurt dip
Dinner – Eggs in Tomato Sauce with Chickpeas and Spinach
Day Twenty-four
Breakfast – Blueberry oat pancakes
Mid-morning Snack – 2 Strawberries
Lunch – Veggie & Hummus Sandwich
Mid-afternoon Snack – Avocado dip
Dinner – Falafel with 2 cups mixed greens, 1/2 cup sliced cucumber
Day Twenty-five
Breakfast – Dairy-free crepes
Mid-morning Snack – Mini apple strudel
Lunch – Mediterranean grilled shrimp salad
Mid-afternoon Snack – Spicy pumpkin hummus
Dinner – Roasted Chicken & Winter Squash over Mixed Greens
Day Twenty-six
Breakfast – Flourless banana pancakes
Mid-morning Snack – Beet chips with Tzatziki dipping sauce
Lunch – Curried Chicken Apple Wraps with 1 medium pear
Mid-afternoon Snack – Quinoa almond joy bars
Dinner – Ginger Roasted Salmon & Broccoli and Cauliflower Rice
Day Twenty-seven
Breakfast – Three seed berry parfait
Mid-morning Snack – 1/2 cup blueberries and 1 cup green tea
Lunch – Pearl barley and vegetable minestrone
Mid-afternoon Snack – Carrot and Zucchini whole grain muffins
Dinner – White Turkey Chili
Day Twenty-eight
Breakfast – Slow cooker vegetable omelet
Mid-morning Snack – 2 No-bake workout bars
Lunch – Pasta salad with pesto, mozzarella, and tomatoes
Mid-afternoon Snack – Caramel pumpkin spice popcorn
Dinner – Clean eating taco salad
Week Five
Day Twenty-nine
Breakfast – 2 Blueberry-Pecan Pancakes topped with blueberries and 2 tbsp nonfat Greek yogurt
Mid-morning Snack – Bell pepper candy
Lunch – White Turkey Chili
Mid-afternoon Snack – 1 medium orange
Dinner – Cod with Tomato Cream Sauce with Easy Brown Rice and mixed greens dressed with olive oil and balsamic vinegar
Day Thirty
Breakfast – Egg and tomato feta toast
Mid-morning Snack – 3/4 cup blueberries and 1 cup green tea
Lunch – Tuna salad served on lettuce leaves
Mid-afternoon Snack – Pretzel stack
Dinner – Mexican Stuffed Acorn Squash with Mexican Cauliflower Rice
The above 30 day diet plan is a simple guide to help you draft a plan that will suit your weight loss goals. You can employ the services of a dietician to help you design a 30 day diet plan that is suitable for you.
Then, if you wish to have the recipe of any of the meals mentioned in the 30 days diet plan above, let me know in the comments section, and I will gladly send them to you.
Healthy tips to lose weight with your 30 days diet plan
I know that a lot has been said to help you get your 30 days diet plan right, but I want you to remember that the goal is not just to lose weight.
The goal is to lose weight, stay healthy, and have fun in the process. So here are other tips that you should take note of:
- Work with a customized meal plan and customized workout plan to achieve your goals.
- Eat whole meals at least three times a day
- Eating your food in a hurry can make you overeat because you may not recognize when you are full, so take your time to chew thoroughly.
- Skipping meals will not help you to lose weight. Except you are working with an appropriate intermittent fasting (IF) plan, please do not skip your meals.
- A sedentary lifestyle will not help you in your weight loss plans. Please do not sit all day even if your job demands such. Burn more calories by walking around from time to time, also, do some of your work standing up.
- Avoid taking liquids with high calories as they prevent you from losing weight. Below is a list of common liquids and their calorie content to help you make better choices:
- Beware of eating oversized portions. If you are not careful, you may be eating more food than your body requires at a time. You can use a food weighing scale to measure your meals.
- Do not top or dress your meals with unhealthy add-ons. If you must top off your salad and other foods, be sure that you are not over-doing it.
- If, by the end of 30 days, you did not lose 15 pounds, do not feel bad. It is best to lose weight gradually and steadily so that the weight can be kept off for the long term.
- If you have been eating mindlessly, have a change of attitude. This may sound funny, but have you heard of “Eating amnesia”? Maybe you have or perhaps not.
It is the act of unknowingly putting your hand into your mouth, usually from a container while watching TV or reading a book, or during happy hours.
Are you having problems losing weight? Eating amnesia may be the reason.
Another area you might be getting it wrong is, taking it upon yourself to clear every plate in order not to waste food.
The next time you want to clear your plate or another’s, please remember your waistline and drawback.
Final note…
Weight loss is hard work but possible. You must be willing and committed if you must achieve your goals. Working with a 30 day diet plan is a good start. While you are it, remain positive at all times.
Even when you do not see immediate changes, be proud of the steps you are taking to meet your target. I hope this 30 day diet plan helps you as it helped me. So, rock it!
