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30 Day Meal Plan for Weight Loss

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Updated on September 5th, 2023

Are you looking to lose weight but can’t get enough of your favourite meals? Then, this meal plan will become your new best friend. Delve into an exciting array of delicious summer foods at a calorie value of 1,500. It’s the perfect monthly plan for shedding weight!

This meal plan combines tons of grilled recipes for the best flavour while counting calories. You’ll find lots of fruits and vegetables, whole grains, legumes, nuts, and seeds. Also featured are low-fat dairy as well as fish, lean meat, and seafood.

This diet plan offers are more relaxed schedule while ensuring you hit your weight loss benchmark of up to five pounds in 30 days. The daily calorific count is set at the lowest recommendation for healthy living. And though the diet list also features lots of grilled fish and meat, its vegan dishes can be adopted by those of such habits.

This recipe also includes lots of no-cook meals, so you don’t get overwhelmed in the kitchen. And its collection of whole foods, including fish, meat, vegetables, and fruits, make it appealing to paleo enthusiasts. You can also adopt this diet plan for keto programs, so long as you can swap the carb ingredients for their high-fat counterparts.

Meal Plan

30 Day Meal Plan for Weight Loss (2)

Day 1 (Total: 1,505 calories)

Breakfast (296 calories)

  • Spinach and Egg Scramble with Raspberries

Morning Snack (268calories)

Lunch (430 calories)

  • Mason Jar Power Salad with Garbanzo Beans and Tuna

Afternoon Snack (131 calories)

Fresh fruit on table.
  • One pear, large-sized

Dinner (380 calories)

  • Grilled Salmon with Sweet Peppers
  • Cooked brown rice (½ cup)

Day 2(Total: 1,484 calories)

Breakfast (287 calories)

  • Muesli with Raspberries

Morning Snack (282calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Blueberries (¼ cup)
  • Chopped walnuts (two tablespoons)

Lunch (337 calories)

Afternoon Snack (95 calories)

  • One apple, medium-sized

Dinner (483 calories)

Day 3 (Total: 1,515 calories)

Breakfast (285 calories)

  • Greek Muffin-Tin Omelets with Feta ad Peppers
  • One peach, medium-sized

Morning Snack (282calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Blueberries (¼ cup)
  • Chopped walnuts (two tablespoons)

Lunch (337 calories)

Afternoon Snack (163 calories)

  • Eight walnut halves
  • One peach, medium-sized

Dinner (449 calories)

  • Grilled Eggplant and Tomato Pasta

Day 4 (Total: 1,501 calories)

Breakfast (287 calories)

  • Muesli with Raspberries

Morning Snack (234calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Blueberries (¼ cup)
  • Chopped walnuts (one tablespoon)

Lunch (337 calories)

  • Brussels Sprouts Salad with Crunchy Garbanzo Beans

Afternoon Snack (59 calories)

  • One peach, medium-sized

Dinner (584 calories)

  • Grilled Chicken Tacos with Slaw and Lime Crema
  • Guacamole Chopped Salad

Day 5 (Total: 1,486 calories)

Breakfast (285 calories)

  • Greek Muffin-Tin Omelets with Feta and Peppers
  • One peach, medium-sized

Morning Snack (275calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Blackberries (one cup)
  • Chopped walnuts (one tablespoon)

Lunch (337 calories)

  • Brussels Sprouts Salad with Crunchy Garbanzo Beans

Afternoon Snack (206 calories)

  • Unsalted dry-roasted almonds (¼ cup)

Dinner (383 calories)

Day 6 (Total: 1,498 calories)

Breakfast (287 calories)

  • Muesli with Raspberries

Morning Snack (248 calories)

  • Blueberries (½ cup)
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (383 calories)

  • Chicken Caesar Pasta Salad

Afternoon Snack (119 calories)

  • Low-fat plain Greek yoghurt (five ounces)
  • Raspberries (¼ cup)

Dinner (459 calories)

  • Guacamole Chopped Salad
  • Spring Green Frittata

Day 7 (Total: 1,521 calories)

Breakfast (296 calories)

Overhead view of eggs on toast with raspberries.
  • Spinach and Egg Scramble with Raspberries

Morning Snack (268calories)

  • Blackberries (1 cup)
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (383 calories)

  • Chicken Caesar Pasta Salad

Afternoon Snack (135 calories)

  • Eight walnut halves
  • One plum

Dinner (439 calories)

  • Greek Salad with Edamame
  • Whole-wheat baguette (one-ounce slice)

Day 8 (Total: 1,524 calories)

Breakfast (320 calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Chopped walnuts (two tablespoons)
  • One peach, medium-sized, sliced

Morning Snack (268 calories)

  • One cup blackberries
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (364 calories)

  • White Bean and Avocado Toast
  • Low-fat plain Greek yoghurt (five ounces)
  • One plum

Afternoon Snack (164 calories)

Walnut halves.
  • Walnut halves (¼ cup)

Dinner (409 calories)

  • Superfood Chopped Salad with Salmon and Creamy Garlic Dressing

Day 9 (Total: 1,500 calories)

Breakfast (324 calories)

  • Peanut Butter, Spinach and Banana Smoothie

Morning Snack (206 calories)

  • Unsalted dry-roasted almonds (¼ cup)

Lunch (364 calories)

  • Spicy Slaw Bowls with Edamame and Shrimp

Afternoon Snack (215 calories)

  • Fourteen walnut halves
  • Raspberries (¼ cup)

Dinner (391 calories)

  • Chicken and Veggie Fajitas

Day 10 (Total: 1,517 calories)

Breakfast (324 calories)

  • Peanut Butter, Spinach and Banana Smoothie

Morning Snack (64 calories)

Bowl of raspberries.
  • Raspberries (¼ cup)

Lunch (364 calories)

  • Spicy Slaw Bowls with Edamame and Shrimp

Afternoon Snack (324 calories)

  • Twenty walnut halves
  • Blackberries (one cup)

Dinner (442 calories)

  • Grilled Flank Steak with Tomato Salad
  • Whole-wheat baguette (one-ounce slice)

Day 11 (Total: 1,507 calories)

Breakfast (320 calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Chopped walnuts (two tablespoons)
  • One peach, medium-sized, sliced

Morning Snack (270 calories)

  • Raspberries (one cup)
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (364 calories)

  • Spicy Slaw Bowls with Edamame and Shrimp

Afternoon Snack (135 calories)

  • Eight walnut halves
  • One plum

Dinner (418 calories)

Overhead view of different types of grilled pizza.

Day 12 (Total: 1,502 calories)

Breakfast (320 calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Chopped walnuts (two tablespoons)
  • One peach, medium-sized, sliced

Morning Snack (64 calories)

  • Raspberries (one cup)

Lunch (364 calories)

  • Spicy Slaw Bowls with Edamame and Shrimp

Afternoon Snack (237 calories)

  • One plum
  • Unsalted dry-roasted almonds (¼ cup)

Dinner (518 calories)

Day 13 (Total: 1,518 calories)

Breakfast (324 calories)

  • Peanut Butter, Spinach and Banana Smoothie

Morning Snack (62 calories)

Overhead view of blackberries in a bowl.
  • Blackberries (one cup)

Lunch (518 calories)

  • Chicken Pesto Pasta with Asparagus

Afternoon Snack (206 calories)

  • Unsalted dry-roasted almonds (¼ cup)

Dinner (408 calories)

Day 14 (Total: 1,479 calories)

Breakfast (320 calories)

  • Low-fat plain Greek yoghurt (one cup)
  • Chopped walnuts (two tablespoons)
  • One peach, medium-sized, sliced

Morning Snack (165 calories)

  • Low-fat plain Greek yoghurt (five ounces)
  • Blackberries (1 cup)

Lunch (518 calories)

  • Chicken Pesto Pasta with Asparagus

Afternoon Snack (64 calories)

  • Raspberries (1 cup)

Dinner (412 calories)

Day 15 (Total: 1,506 calories)

Breakfast (296 calories)

  • Spinach and Egg Scramble with Raspberries

Morning Snack (206 calories)

Bowl of roasted almonds on gray surface.
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (325 calories)

  • Green Salad with Edamame and Beets

Afternoon Snack (274 calories)

  • Walnut halves (1/3 cup)
  • One peach, medium-sized

Dinner (405 calories)

  • Simple Grilled Salmon and Vegetables
  • Cooked brown rice (½ cup)

Day 16 (Total: 1,485 calories)

Breakfast (321 calories)

  • Cinnamon Roll Overnight Oats
  • Low-fat plain Greek yoghurt (¾ cup)

Morning Snack (64 calories)

  • Raspberries (one cup)

Lunch (374 calories)

  • Spinach and Strawberry Meal-Prep Salad

Afternoon Snack (293 calories)

  • Thirty unsalted dry-roasted almonds
  • Blackberries (one cup)

Dinner (432 calories)

  • Chicken, Brussels Sprouts and Mushroom Salad

Day 17 (Total: 1,511 calories)

Breakfast (321 calories)

  • Cinnamon Roll Overnight Oats
  • Low-fat plain Greek yoghurt (¾ cup)

Morning Snack (235 calories)

  • Blackberries (3/4 cup)
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (374 calories)

  • Spinach and Strawberry Meal-Prep Salad

Afternoon Snack (64 calories)

  • Raspberries (one cup)

Dinner (499 calories)

  • Bruschetta Chicken Pasta

Day 18 (Total: 1,505 calories)

Breakfast (321 calories)

  • Cinnamon Roll Overnight Oats
  • Low-fat plain Greek yoghurt (¾ cup)

Morning Snack (59 calories)

Bowl of peaches.
  • One peach, medium-sized

Lunch (374 calories)

  • Spinach and Strawberry Meal-Prep Salad

Afternoon Snack (167 calories)

  • Low-fat plain Greek yoghurt (½ cup)
  • Blackberries (1 cup)

Dinner (584 calories)

Day 19 (Total: 1,516 calories)

Breakfast (321 calories)

  • Cinnamon Roll Overnight Oats
  • Low-fat plain Greek yoghurt (¾ cup)

Morning Snack (131 calories)

  • One pear, large-sized

Lunch (374 calories)

Top view of spinach and strawberry salad.
  • Spinach and Strawberry Meal-Prep Salad

Afternoon Snack (277 calories)

  • Blueberries (one cup)
  • Twenty-five unsalted dry-roasted almonds

Dinner (413 calories)

  • Spring Green Frittata
  • Cucumber and Avocado Salad

Day 20 (Total: 1,494 calories)

Breakfast (321 calories)

  • Cinnamon Roll Overnight Oats
  • Low-fat plain Greek yoghurt (¾ cup)

Morning Snack (237 calories)

  • One plum
  • Unsalted dry-roasted almonds (¼ cup)

Lunch (383 calories)

  • Veggie and Hummus Sandwich
  • One peach, medium-sized

Afternoon Snack (59 calories)

  • One peach, medium-sized

Dinner (495 calories)

  • Peanut Zucchini Noodle Salad with Chicken
  • Mixed salad greens (two cups) with citrus Vinaigrette

Day 21 (Total: 1,498 calories)

Breakfast (296 calories)

  • Spinach and Egg Scramble with Raspberries

Morning Snack (206 calories)

  • Unsalted dry-roasted almonds (¼ cup)

Lunch (383 calories)

  • Veggie and Hummus Sandwich
  • One peach, medium-sized

Afternoon Snack (164 calories)

Walnut halves on a table.
  • Walnut halves (¼ cup)

Dinner (449 calories)

Day 22 (Total: 1,489 calories)

Breakfast (285 calories)

  • Greek Muffin-Tin Omelets with Feta ad Peppers
  • One peach, medium-sized

Morning Snack (62 calories)

  • Blackberries (one cup)

Lunch (430 calories)

  • Mason Jar Power Salad with Garbanzo Beans and Tuna

Afternoon Snack (270 calories)

  • Raspberries (one cup)
  • Unsalted dry-roasted almonds (¼ cup)

Dinner (442 calories)

  • Shrimp and Pepper Kebabs with Grilled Red Onion Slaw

Day 23 (Total: 1,497 calories)

Breakfast (285 calories)

  • Greek Muffin-Tin Omelets with Feta ad Peppers
  • One peach, medium-sized

Morning Snack (62 calories)

  • Blackberries (one cup)

Lunch (514 calories)

  • Chicken Caprese Pasta Salad Bowls

Afternoon Snack (129 calories)

  • Raspberries (one cup)
  • Five walnut halves

Dinner (507 calories)

  • Grilled Chicken with Red Pepper-Pecan Romesco Sauce
  • Cucumber and Avocado Salad

Day 24 (Total: 1,510 calories)

Breakfast (324 calories)

Peanut butter smoothie with oats.
  • Peanut Butter, Spinach and Banana Smoothie

Morning Snack (64 calories)

  • Raspberries (one cup)

Lunch (514 calories)

  • Chicken Caprese Pasta Salad Bowls

Afternoon Snack (167 calories)

  • Blackberries (one cup)
  • Eight walnut halves

Dinner (442 calories)

  • Grilled Flank Steak with Tomato Salad
  • Whole-wheat baguette (one-ounce slice)

Day 25 (Total: 1,489 calories)

Breakfast (324 calories)

  • Peanut Butter, Spinach and Banana Smoothie

Morning Snack (64 calories)

  • Raspberries (one cup)

Lunch (514 calories)

  • Chicken Caprese Pasta Salad Bowls

Afternoon Snack (167 calories)

  • Blackberries (one cup)
  • Eight walnut halves

Dinner (421 calories)

Shrimp lettuce tacos.
  • Spicy Shrimp Tacos

Day 26 (Total: 1,477 calories)

Breakfast (285 calories)

  • Greek Muffin-Tin Omelets with Feta ad Peppers
  • One peach, medium-sized

Morning Snack (129 calories)

  • Raspberries (one cup)
  • Five walnut halves

Lunch (514 calories)

  • Chicken Caprese Pasta Salad Bowls

Afternoon Snack (131 calories)

  • One pear, large-sized

Dinner (418 calories)

  • Greek Summer-Squash Grilled Pizza

Day 27 (Total: 1,513 calories)

Breakfast (285 calories)

  • Greek Muffin-Tin Omelets with Feta ad Peppers
  • One peach, medium-sized

Morning Snack (163 calories)

  • Eight walnut halves
  • One peach, medium-sized

Lunch (364 calories)

  • White Bean and Avocado Toast
  • Low-fat plain Greek yoghurt (five ounces)
  • One plum

Afternoon Snack (272 calories)

  • Unsalted dry-roasted almonds (1/3 cup)

Dinner (429 calories)

  • Chicken and Kale Taco Salad with Jalapeno-Avocado Ranch

Day 28(Total: 1,506 calories)

Breakfast (324 calories)

  • Peanut Butter, Spinach and Banana Smoothie

Morning Snack (59 calories)

  • One peach, medium-sized

Lunch (364 calories)

  • White Bean and Avocado Toast
  • Low-fat plain Greek yoghurt (five ounces)
  • One plum

Afternoon Snack (166 calories)

Overview view of Greek yogurt in a bowl.
  • Low-fat plain Greek yoghurt (one cup)

Dinner (595 calories)

  • Vegetarian Quinoa-Stuffed Peppers
  • Guacamole Chopped Salad

Day 29(Total: 1,508 calories)

Breakfast (287 calories)

Muesli with raspberries.
  • Muesli with Raspberries

Morning Snack (206 calories)

  • Unsalted dry-roasted almonds (¼ cup)

Lunch (408 calories)

  • Vegetarian Quinoa-Stuffed Peppers
  • One peach, medium-sized

Afternoon Snack (164 calories)

  • Walnut halves (¼ cup)

Dinner (442 calories)

  • Grilled Salmon with Sweet Peppers
  • Cooked brown rice (3/4 cup)

Day 30(Total: 1,501 calories)

Breakfast (287 calories)

  • Muesli with Raspberries

Morning Snack (206 calories)

  • Unsalted dry-roasted almonds (¼ cup)

Lunch (59 calories)

  • Vegetarian Quinoa-Stuffed Peppers
  • One peach, medium-sized

Afternoon Snack (59 calories)

  • One peach, medium-sized

Dinner (540 calories)

  • Spiced Grilled Chicken with Cauliflower Rice Tabbouleh
  • Cucumber and Avocado Salad

 

Conclusion

This meal plan is an excellent guide to losing weight during the summer comfortably. So, don’t hesitate to apply it to your next program. Plus, you will develop a great body as you follow the plan and a healthy eating habit along the line.

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Fresh fruit on table.