30-Day Meal Plan for Weight Loss

here are several requirements for this 30-day meal plan for weight loss. So before you start you should know them to know if it is yours or not:

  • You must follow a clean eating plan for 30 days in a row.
  • You must follow a cleaning system.
  • Eat more fresh vegetables and fruits as well as lean proteins and whole grains.
  • You should set aside fast food, processed foods, sugar, and prepackaged foods.
  • You must drink enough water
  • And you must perform at least 3 times a week of physical activity.
  • You must eat 5 to 6 balanced meals a day.

What to Eat in the 30-Day Healthy Food Challenge?

It is clear that you must do 5 meals throughout the day and in each of them you must choose from the following foods:

Healthy Food Challenge

What to Eat in a 30-Day Meal Plan For Weight Loss:

Proteins such as chicken, beef, pork, lamb, duck, and others can be eaten. You can also eat fish like tuna, salmon, sardines, or fresh seafood. You should also include egg whites. Whey proteins, and fresh cheeses.

Eat light and dense carbohydrates. The first are vegetables such as spinach, broccoli, tomatoes, lettuce, cauliflower, zucchini, green beans, carrots, among others. Dense are lentils, oats, whole rye, quinoa, etc.

Good Fats: These are found in nuts such as almonds, olive oil, coconut, avocado, coconut, egg yolk.

Drink to Detoxify:

Make sure that along with a 30-day meal plan for weight loss take a drink to detoxify your body. That in addition to being very effective is very economical and that is cucumber water. Learn to do it below:

You will Need:

  • 1 liter and a half of water
  • Half lemon
  • 1 cucumber
  • 1 tablespoon of chia seeds
  • A mint leaf

To prepare the drink you must peel the cucumber and cut it into slices. Then add it to a glass jug along with the water. Then add the chia, the lemon, and mint and let it stand all night.

When you wake up the next day you should take a glass of this cucumber water, being in aid, and you will keep the rest in the refrigerator to take it during the rest of the day.

This drink is essential on the challenge of 30 days of healthy food as together. A healthy diet and exercise plan can help us lose fat, balance the pH of our body, eliminate toxins, remove retained liquids as well as neutralize Free radicals and keep our cells healthy. It is also a drink that helps us regulate digestion.

30-Day Meal Plan For Weight Loss:

Follow this and you will lose weight fast and without suffering hunger. This is a meal plan with metabolically healthy foods.

There are 4 Keys to Losing 10 Kilos in 30 Days or Less:

  • Eliminate metabolically dead foods from your diet
  • Follows a food plan specifically designed for farming (here we give it for free)
  • Adds fat-burning foods to your diet
  • Exercise interval 3 times per week

Metabolically Dead Food:

There are 3 foods that can completely ruin your weight loss effort.

They are what are known as metabolically dead foods. For you to see results quickly you have to eliminate them from your diet and replace them with healthy alternatives.

1: Processed Sugar:

Contrary to what many people think. The fastest thing that makes you gain weight is not fat, but eating a lot of sugar. Sugar can be in many processed foods, such as high fructose corn syrup, juice concentrate, maltodextrin, brown sugar, fructose, etc. This is hidden in foods such as granola bars, protein bars, etc.

Eliminate all types of sugar from your diet and substitute it with stevia (a zero-calorie sweetener), but you should still consume them in moderation.

2: Whole Grains with Gluten or Starch:

Foods with gluten, starch, phytic acid can cause problems for your health. Gluten causes inflammation, starch is converted to sugar, and phytic acid prevents the absorption of certain minerals. It is better to replace your foods rich in whole grains with vegetables and fruits.

3: Vegetable Oils:

If you use vegetable oils it will prevent you from losing weight quickly. These types of oils are genetically modified and cause inflammation in your body, cellular toxicity and are high in calories.

What to Do: Replace vegetable oil with coconut oil or butter to lose weight quickly.

Here is a nutritional plan for a week so that you lose 10 kilos in the next 30 days, repeat the plan for 4 consecutive weeks. In the following days, you should consume 1200 calories, and take a multivitamin.

7 day meal plan for weight loss

Day 1:


  • 3/4 cup oats
  • 1 Banana
  • ONE Cup milk
  • 1 Cup green tea without calories or coffee without milk


  • 2 slices bread
  • 2 servings of chicken
  • 1 tablespoon of mayonnaise
  • 2 kiwis


  • 1 can of tuna
  • 2 tomatoes

Day 2:


  • 1 milkshake or 1 cup raspberries, 1/2 banana and 8 ounces milk
  • 1/2 slice of bread


  • 1 cup of vegetarian soup
  • 1 veggie burger with lettuce and salsa
  • 6 ounces light yogurt
  • 15 grapes


  • 4 ounces chicken thigh with barbeque sauce
  • 1/2 cup of beans

Day 3:


  • 1/2 cup oats
  • 3/4 cup milk
  • 1/2 apple
  • 1 tablespoon honey
  • Cinnamon


  • 4 ounces sliced ​​chicken thighs
  • 1/4 cup red grapes
  • 7 almonds
  • 1 tablespoon mayonnaise
  • Green salad 1 plate


  • 4 ounces of shrimp
  • 1 potato with red sauce and 1 tablespoon of cream
  • 3 cups spinach

Day 4:


  • 1 slice of bread
  • 1/2 red apple
  • 5 almonds
  • 1-ounce cheddar cheese
  • 6 ounces of yogurt


  • 1 cup tomato soup
  • 2 slices bread
  • 1 slice tomato
  • 3 pieces of ham
  • 1 cup of vegetables
  • 1 pear


  • 3 ounces of salmon
  • 3/4 cup brown rice
  • 1/2 cup pineapple

Day 5:


  • 1/2 cup raspberries
  • 10 almonds
  • 1 can of tuna


  • 1 whole wheat tortilla quesadilla
  • 1/4 cup of beans
  • 1/2 cup cottage cheese
  • 1/2 cup of tangerine
  • 1 cucumber


  • 1 cup can of tuna
  • 1 tablespoon mayonnaise
  • 1/2 cup vanilla yogurt
  • 1 cup raspberries

Day 6:


  • 1 toasted waffle
  • 1 tablespoon peanut butter
  • 1/2 banana


  • 1 whole-grain pita bread
  • 2 ounces of tuna
  • 1 tablespoon light mayonnaise
  • Mustard
  • 1 slice chopped tomato


  • 3/4 cup brown rice
  • 2 ounces of cooked sausage
  • 1/4 cup of beans
  • 3 cups spinach
  • 1 medium-sized apple

Day 7:


  • 1 ounce sliced ​​cheese
  • 1/2 English muffin
  • 1 slice tomato
  • 1 boiled egg


  • Black bean salad
  • 1 whole pita bread
  • 1 pear


  • 3 ounces of cooked meat
  • 1 sweet potato with 1 tablespoon margarine
  • 1/2 cup of pineapple.
Day Meal Plan for Weight Loss

Read More Healthy Recipes:

  1. What to Eat For Lunch to Lose Weight
  2. 12 Best Low Calorie Fast Foods Recipes Ideas
  3. 5 Fresh Fruit Juices for Weight Gain
  4. Weight Watchers Vegetable Soup Recipe
  5. 5 Healthy Vegetable Soup Recipes for Weight Loss

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