Healthy Eating to Lose Weight Diet Plan | 30-Day Meal Plan & Weight Loss Guide

 

 

 

A Successful Weight Loss Diet Starts from the Inside!

If you’re like most people, you’ve been on a million weight loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some.

 

There are some helpful tips before we get into our diet plan

 

Proven Weight Loss Tips

#1 Drink more water. Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate.
#2 Eat more often. While it is true that to lose weight you need to eat less calories than you expend…you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning.

#3 Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories.

#4 Finally, determine your “Why”. Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen.

 

Discover How The “Health Foods” You’re Eating Every Day Are Making Your Fat Cells SICK

Overcome Your Plateau with these 5 Easy Tips

These five free weight loss tips can help.

1. Change your calorie intake. One way to overcome a plateau while maintaining a healthy weight loss plan is to change your calorie intake. Monitor how many calories you’re eating and decrease them slightly to see if your weight scale moves again. You might try the zigzag method as well. To do this, decrease calories one day, and then increase calories the next. This helps shift your body out of its comfort zone. Only make minor adjustments and monitor your weight with each small change.

2. Replace a snack or two. If you usually eat a chocolate bar as a mid-afternoon snack, try replacing this with a fruit or vegetable. Eat apples, bananas, carrots and low-fat dip, or celery and low-fat dip instead of chocolate. Fruits and vegetables are not only filling, but they also promote healthy weight loss.

3. Keep exercising, but endure longer. Another way to boost weight loss and get your body moving again is to increase your exercise time. Instead of 30 minutes a day, try exercising 45 minutes a day. Walk every chance you get. Walking is a great (non-strenuous) exercise that helps your heart and promotes healthy weight loss.Park your car a little farther from the mall than usual when shopping. Walk your dog twice a day instead of only once. Take a walk during your breaks at work. These small changes can make a big difference in your weight loss efforts.

4. Monitor “what” you are eating. Are you eating mainly sugar and carbohydrates on your weight loss diet? If so, try replacing one or two of these with a protein-rich food. Protein is a proven fat burner and energy booster, and many weight trainers use it to boost their workouts. Protein also helps you fill full longer so you’re less likely to be hungry an hour later. There are protein snack bars on the market now so you can easily get a boost during the day. Other changes you can make include increasing your water and fiber intake if you feel you’re not getting enough of these.

5. Eat smaller, more frequent meals. Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal. This helps boost your metabolism and keeps you from being hungry during the day and splurging at night. Keep in mind that fast weight loss can be unhealthy, but you might lose fast at the start of any diet or when overcoming a plateau. This is normal. These tips are to help you break the plateau so you can start losing weight again. Weight loss diets can help you feel and look better than you ever have before.

Use these ideas to break through your plateau today so you can reach your future weight loss goals.

DISCLAIMER: Consult with your physician or other qualified healthcare provider before embarking on this plan. We disclaim any liability based on information provided in it.

 

30-Day Meal Plan

Daily Meal Plan 1

Meal 1 (Breakfast) A Whole Egg with oatmeal and Small Glass of Skim Milk
Snack 1 (Mid-Morning) Low Sugar Strawberry Yogurt used for dipping Banana
Meal 2 (Lunch) Turkey Breast with Brown Rice
Snack 2 (Late Afternoon) Low Sugar Strawberry Yogurt used for dipping Banana
Meal 3 (Dinner) Grilled Tuna with Asparagus
Snack 3 (Late Evening) Small Handful of Unsalted Walnuts on Small Salad

 

Daily Meal Plan 2

Meal 1 (Breakfast) Cream of Wheat with Glass of Skim Milk
Snack 1 (Mid-Morning) Low-Fat Cottage Cheese with Blueberries
Meal 2 (Lunch) Whole Wheat wrap with Turkey and Low-Fat Cheese
Snack 2 (Late Afternoon) Low-Fat Cottage Cheese with Blueberries
Meal 3 (Dinner) Baked Chicken Breast with Broccoli
Snack 3 (Late Evening) A Low-Fat Cheese Stick with a Few Celery Sticks

Daily Meal Plan 3

Meal 1 (Breakfast) Oatmeal with Skim Milk
Snack 1 (Mid-Morning) ½ Banana with Low-Fat Yogurt
Meal 2 (Lunch) Grilled Chicken Breast with small sweet potato
Snack 2 (Late Afternoon) Apple with ¼ handful of unsalted almonds
Meal 3 (Dinner) Grilled Salmon with Asparagus
Snack 3 (Late Evening) Celery Sticks

Daily Meal Plan 4

Meal 1 (Breakfast) Turkey Bacon with Egg and Whole Grain Toast
Snack 1 (Mid-Morning) Can of Tuna with Watermelon
Meal 2 (Lunch) Grilled Chicken on Bed of Salad Greens with Whole Grain Crackers
Snack 2 (Late Afternoon) Mango with Low-Fat Cheese Sticks
Meal 3 (Dinner) Broiled Salmon with Green Salad
Snack 3 (Late Evening) Celery Sticks w/ small Amount of Natural Peanut Butter


Daily Meal Plan 5

Meal 1 (Breakfast) 2 Slices of Whole Grain Bread, a Whole Egg and some EggWhites
Snack 1 (Mid-Morning) Peaches with Low-Sugar Yogurt
Meal 2 (Lunch) Sweet Potato with Broiled Turkey Burgers
Snack 2 (Late Afternoon) Can of Tuna with Watermelon
Meal 3 (Dinner) Baked Tilapia with Cold Spinach Salad
Snack 3 (Late Evening) Plain Low Fat Yogurt used as Dip for Veggie Sticks


Daily Meal Plan 6

Meal 1 (Breakfast) Slice of whole grain bread w/ teaspoon of peanut butter and
Medium Glass of Low Fat or Skim Milk
Snack 1 (Mid-Morning) Mango with Low-Fat Cheese Sticks
Meal 2 (Lunch) Whole Wheat Pasta with Boiled Shrimp
Snack 2 (Late Afternoon) Bit of High Fiber Whole Grain Cereal mixed w/low sugar
apple sauce + Walnuts
Meal 3 (Dinner) Grilled Chicken Breast with Sliced Cucumbers
Snack 3 (Late Evening) Plain Low Fat Yogurt used as Dip for Veggie Sticks

 

Daily Meal Plan 7

Meal 1 (Breakfast) Healthy higher fiber cold cereal with low fat or Skim milk
Snack 1 (Mid-Morning) A Couple of Low Fat Cheese Sticks and a Mango
Meal 2 (Lunch) Grilled Tilapia with a Small Serving of Whole Wheat Pasta
Snack 2 (Late Afternoon) 1 Cup of Low Sugar Yogurt with Strawberries
Meal 3 (Dinner) Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar
Snack 3 (Late Evening) Small serving of Canned Chicken with a Sliced Cucumber


Daily Meal Plan 8

Meal 1 (Breakfast) Plain Oatmeal with a whole egg and some egg whites
Snack 1 (Mid-Morning) Half a handful of unsalted almonds and a half handful of blueberries
Meal 2 (Lunch) Grilled Tuna Steak with a Medium Sweet Potato
Snack 2 (Late Afternoon) Low Fat Cottage Cheese with pineapple
Meal 3 (Dinner) Chicken and Shrimp Stir Fry with Vegetable Medley
Snack 3 (Late Evening) A Small Can of Tuna with some Raw Veggies


Daily Meal Plan 9

Meal 1 (Breakfast) Whole Wheat Wrap with Peanut Butter and Small Glass of Skim Milk
Snack 1 (Mid-Morning) Half a handful of unsalted almonds and small apple
Meal 2 (Lunch) 1 Peanut Butter sandwich on whole grain bread
Snack 2 (Late Afternoon) 1 cup of lower sugar yogurt with a peach
Meal 3 (Dinner) Grilled Turkey Burgers with Grilled Veggie Kabobs
Snack 3 (Late Evening) A Low Fat Cheese Stick with some Cucumber Slices

Daily Meal Plan 10

Meal 1 (Breakfast) Healthy higher fiber cold cereal with low fat or Skim milk
Snack 1 (Mid-Morning) 1 cup of lower sugar yogurt with a banana
Meal 2 (Lunch) 1 turkey sandwich (lots of turkey) with low fat cheese on whole grain bread
Snack 2 (Late Afternoon) Half a handful of unsalted almonds and small pear
Meal 3 (Dinner) Grilled Turkey Burgers with Grilled Veggie Kabobs
Snack 3 (Late Evening) Celery Sticks with a small spread of Peanut Butter

Daily Meal Plan 11

Meal 1 (Breakfast) 1 Whole Egg, ½ Chicken Breast, and 1 Slice of Whole Grain Bread
Snack 1 (Mid-Morning) Unsalted Almonds with Pear
Meal 2 (Lunch) 1 chicken breast sandwich on whole wheat/grain w/mustard and w/out mayo
Snack 2 (Late Afternoon) Apple Slices with teaspoon Peanut Butter
Meal 3 (Dinner) Grilled Halibut with Cooked Zucchini and Yellow Squash
Snack 3 (Late Evening) Celery Sticks with Plain low-sugar yogurt for dipping


Daily Meal Plan 12

Meal 1 (Breakfast) Cream of Wheat with 1 Whole Egg
Snack 1 (Mid-Morning) Walnuts (Unsalted) with an Orange
Meal 2 (Lunch) Mozzarella and tomato sandwich (Whole wheat or grain)
Snack 2 (Late Afternoon) Half a handful of Unsalted Pecans and a half handful of Cherries
Meal 3 (Dinner) Grilled Turkey Burgers with Grilled Veggie Kabobs
Snack 3 (Late Evening) Cucumber Sticks w/plain Yogurt for Dipping

Daily Meal Plan 13

Meal 1 (Breakfast) Oatmeal with Turkey Bacon small glass of Skim Milk
Snack 1 (Mid-Morning) ½ Handful Unsalted Almonds with Pear
Meal 2 (Lunch) Peanut butter and banana sandwich on whole wheat or grain bread
Snack 2 (Late Afternoon) Half a handful of unsalted Pecans and an Orange
Meal 3 (Dinner) Grilled chicken breast and asparagus
Snack 3 (Late Evening) Raw Cauliflower Sticks w/teaspoon of low fat Dip


Daily Meal Plan 14

Meal 1 (Breakfast) Healthy higher fiber cold cereal with low fat or Skim milk
Snack 1 (Mid-Morning) A Couple of Low Fat Cheese Sticks and a large Orange
Meal 2 (Lunch) 1 Tablespoon Almond Butter on whole grain or wheat crackers
Snack 2 (Late Afternoon) Low Fat Cottage Cheese with a small Papaya
Meal 3 (Dinner) Unsalted Pecans on Green Salad with Oil and Vinegar Dressing
Snack 3 (Late Evening) Raw Broccoli Sticks w/teaspoon of low fat Dip


Daily Meal Plan 15

Meal 1 (Breakfast) A Whole Grain English Muffin w/slice of low-fat cheese and Small Glass of Skim Milk
Snack 1 (Mid-Morning) A Peach and a large teaspoon scoop of Peanut Butter
Meal 2 (Lunch) Black Beans and Rice (brown or wild rice)
Snack 2 (Late Afternoon) Low Sugar Plain Yogurt used for dipping Peach Slices
Meal 3 (Dinner) Grilled Shrimp with Asparagus and Mushrooms
Snack 3 (Late Evening) Small Handful of Unsalted Pecans on Small Salad

Daily Meal Plan 16

Meal 1 (Breakfast) A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk
Snack 1 (Mid-Morning) Apple Slices with Almond Butter spread
Meal 2 (Lunch) Red Beans and Rice (brown or wild rice)
Snack 2 (Late Afternoon) Low Sugar Plain Yogurt used for dipping Apple Slices
Meal 3 (Dinner) Baked Scallops with Cabbage
Snack 3 (Late Evening) Small Handful of Unsalted Walnuts on Small Salad


Daily Meal Plan 17

Meal 1 (Breakfast) A Bran Cereal w/Skim Milk
Snack 1 (Mid-Morning) Pineapple with Low Fat Cottage Cheese
Meal 2 (Lunch) Pinto Beans and 2 Slices Whole Grain Toast
Snack 2 (Late Afternoon) Low Sugar Blueberry Yogurt and a Plum
Meal 3 (Dinner) Grilled Grouper with Fresh Onion, Cucumber, and Tomato Slices
Snack 3 (Late Evening) Small Low Sugar Yogurt and Celery Sticks


Daily Meal Plan 18

Meal 1 (Breakfast) Puffed Wheat Cereal w/Skim Milk
Snack 1 (Mid-Morning) Mandarin Orange w/large teaspoon scoop of Almond Butter
Meal 2 (Lunch) No Skin Cornish Hen with Sweet Potato
Snack 2 (Late Afternoon) Nectarine w/ strawberry yogurt
Meal 3 (Dinner) Small Filet Mignon w/Mushrooms and Cold Spinach Salad
Snack 3 (Late Evening) Fresh Carrot Sticks w/Plain Yogurt Dip

 

Daily Meal Plan 19

Meal 1 (Breakfast) Shredded Wheat Cereal w/Skim Milk
Snack 1 (Mid-Morning) Nectarine w/large teaspoon scoop of Peanut Butter
Meal 2 (Lunch) No Skin, White Meat Rotisserie Chicken w/Brown Rice
Snack 2 (Late Afternoon) Mandarin Orange w/ blueberry yogurt
Meal 3 (Dinner) Lean Flank Steak w/Cooked Summer Squash and Zucchini
Snack 3 (Late Evening) Fresh Broccoli Sticks with Plain Yogurt Dip


Daily Meal Plan 20

Meal 1 (Breakfast) Whole Grain Waffles with Turkey Bacon and a Glass of Skim Milk
Snack 1 (Mid-Morning) Handful of Blackberries and Vanilla Yogurt
Meal 2 (Lunch) Green Salad w/Egg Whites, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing
Snack 2 (Late Afternoon) A Pear and a Handful of Almonds
Meal 3 (Dinner) Turkey Sausage (low sodium) with Sauerkraut
Snack 3 (Late Evening) Cucumber Slices w/hot sauce and a few Unsalted Walnuts

Daily Meal Plan 21

Meal 1 (Breakfast) High Fiber Cereal with Skim Milk
Snack 1 (Mid-Morning) Handful of Blueberries and Plain Yogurt
Meal 2 (Lunch) Green Salad w/Almonds, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing
Snack 2 (Late Afternoon) Low Fat Yogurt and Papaya
Meal 3 (Dinner) Chicken Sausage (low sodium) with Sauerkraut
Snack 3 (Late Evening) Cucumber Slices w/a few Unsalted Almonds

 

Daily Meal Plan 22

Meal 1 (Breakfast) 1 Egg Yolk and 2 Egg Whites w Whole Grain Toast
Snack 1 (Mid-Morning) Handful of Strawberries and Vanilla Yogurt
Meal 2 (Lunch) Green Salad w/Pecans, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing
Snack 2 (Late Afternoon) 2 Plums with a Small Handful of Pecans
Meal 3 (Dinner) Kidney Beans w/Grilled Eggplant and Fresh Tomato Slices
Snack 3 (Late Evening) Cucumber Slices w/a few Unsalted Pecans


Daily Meal Plan 23

Meal 1 (Breakfast) Kashi Cereal with Low Fat or Skim Milk
Snack 1 (Mid-Morning) Handful of Cherries and Plain Yogurt
Meal 2 (Lunch) Grilled Chicken Breast on a Green Salad w/Oil & Vinegar Dressing
Snack 2 (Late Afternoon) Apple w/Peanut Butter
Meal 3 (Dinner) Eggs and Fresh Salsa with Sliced Cucumbers
Snack 3 (Late Evening) Veggie Sticks and Low Fat Yogurt

Daily Meal Plan 24

Meal 1 (Breakfast) Turkey Bacon, Whole Grain Toast and a Glass of Skim Milk
Snack 1 (Mid-Morning) Handful of Unsalted Almonds and 1/2 Handful of Fresh Strawberries
Meal 2 (Lunch) Grilled Turkey Burgers w/Brown Rice
Snack 2 (Late Afternoon) Mango Slices and ½ handful of Peanuts
Meal 3 (Dinner) Homemade Chicken and Vegetable Soup
Snack 3 (Late Evening) Cucumber Slices w/ hot sauce w/small handful or Pecans

 

Daily Meal Plan 25

Meal 1 (Breakfast) Whole Egg w/ Egg Whites and a Whole Grain Waffle
Snack 1 (Mid-Morning) Low Fat Cottage Cheese with Peaches
Meal 2 (Lunch) Chicken Fajitas w/Corn or Whole Wheat Tortillas w/ Wild Rice
Snack 2 (Late Afternoon) ½ Handful of Walnuts w/an Orange
Meal 3 (Dinner) Homemade Turkey and Vegetable Soup
Snack 3 (Late Evening) Low Fat Yogurt used for Dipping Veggie Sticks


Daily Meal Plan 26

Meal 1 (Breakfast) Plain Oatmeal and one Slice of Whole Grain Toast w/teaspoon of peanut butter
Snack 1 (Mid-Morning) Low Fat Cheese Stick and Papaya
Meal 2 (Lunch) Grilled Fish with Sweet Potato
Snack 2 (Late Afternoon) 1 Cup of Low Sugar Yogurt with Kiwi
Meal 3 (Dinner) Baked Chicken with Steamed Asparagus
Snack 3 (Late Evening) Small Green Salad w/Small handful of Walnuts


Daily Meal Plan 27

Meal 1 (Breakfast) Cream of Wheat, Multi Grain Toast and Small Glass of Skim Milk
Snack 1 (Mid-Morning) ½ Handful of Peanuts and Mandarin Oranges
Meal 2 (Lunch) Whole Wheat Turkey Wrap w/Oil & Vinegar Based Dressing
Snack 2 (Late Afternoon) Watermelon
Meal 3 (Dinner) Green Salad w/Grilled Chicken Breast and Oil & Vinegar Dressing
Snack 3 (Late Evening) 1 Cup of Low Fat Blueberry Yogurt w/small green salad

 

Daily Meal Plan 28

Meal 1 (Breakfast) Whole Grain English Muffin w/Low Fat Cheese and Small Glass of Skim Milk
Snack 1 (Mid-Morning) Low Fat Cottage Cheese w/Blueberries
Meal 2 (Lunch) Peanut Butter Sandwich on Whole Grain Bread
Snack 2 (Late Afternoon) Banana Slices w/Peanut Butter
Meal 3 (Dinner) Grilled Turkey Burgers with Grilled Veggie Kabobs
Snack 3 (Late Evening) Cucumber Slices w/Low Fat Yogurt Used for Dipping


Daily Meal Plan 29

Meal 1 (Breakfast) Unsweetened Natural Granola w/Skim Milk
Snack 1 (Mid-Morning) Strawberries and ½ Handful of Almonds
Meal 2 (Lunch) Kashi Bar with Yogurt
Snack 2 (Late Afternoon) Pear Slices with Peanut Butter spread
Meal 3 (Dinner) Spinach Salad w/Oil & Vinegar Based Dressing w/ Broiled Turkey Burgers
Snack 3 (Late Evening) 1 Cup of Low Fat Plain Yogurt w/cold raw carrots


Daily Meal Plan 30

Meal 1 (Breakfast) Cream of Wheat and Turkey Bacon
Snack 1 (Mid-Morning) Papaya and 1 Low Fat Cheese Stick
Meal 2 (Lunch) Chicken Fajitas and Small Green Salad with corn or whole wheat tortillas
Snack 2 (Late Afternoon) Grapes & ½ Handful of Walnuts
Meal 3 (Dinner) Grilled Salmon w/Steamed Vegetable Medley
Snack 3 (Late Evening) Veggie Sticks w/Low Fat Yogurt

Source:  www.bootcampnoosa.com.au

Discover How The “Health Foods” You’re Eating Every Day Are Making Your Fat Cells SICK