30-Day Meal Plan for 100% weight loose

30-Day Meal Plan for weight loose

follow this 30 days weight reduction plan to reduce your weight by 30%(6 to 10 kg in a month)

Day 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

Day 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

Day 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

Day 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

Day 5

Meal 1 (Breakfast) 2 Slices of Whole Grain Bread, a Whole Egg and some Egg Whites
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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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) Lean grilled pork chops w/ green beans
Snack 3 (Late Evening) Cucumber Sticks w/plain Yogurt for Dipping

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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

Day 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) Lean Grilled Pork Chops with Grilled Squash and Zucchini
Snack 3 (Late Evening) Cucumber Slices w/Low Fat Yogurt Used for Dipping

Day 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

Day 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