30-Day Meal Plan

A weight loss diet plan should fit your style. What works for one person may or may not work for you. You must consider your daily routine, the types of foods you like, and what your body needs. Do you enjoy sweets? Do you enjoy eating meats? There are a number of diets that allow you to eat meats and sweets in moderation. Also, consider how many meals you can eat. Do you normally eat three square meals per day, or do you take smaller, more frequent meals? These are questions to ask before starting a weight loss plan so you can find a diet that’s easy to stay with to reach your goals.

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 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

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 Salmon with Asparagus
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