Simple 30-Day Weight Loss Meal Plan- Oliva Clinic!

A weight loss regimen can be tricky, especially when you are not sure about what to eat. A balanced and calorie-conscious diet plan containing around 1500 to 1800 calories can help you to shed weight and maintain it in the long run.

This article provides you with a whole 30-day meal plan carefully curated to help you achieve your weight loss goals. All you need to do is follow this simple week-by-week recipe plan.

Simple 30 Day Meal Plan For Weight Loss

This 30-day diet plan for weight loss will ensure that you get enough nutrition while cutting down on unwanted calories without compromising taste. This full-day meal plan for fat loss contains high-protein, low-carb options with pre-planned meals for 30 days to offer sustainable weight loss in a month. Let us take a look at the recipes for each day –

Day 1

Breakfast – 1 serving toast with poached egg or avocado with 1 apple
Lunch – 1 cup chickpea soup with two slices of whole-grain bread, mint dressing, and a salad of your choice
Snack – 5-6 almonds with green tea
Dinner – 1 cup egg curry or paneer curry with 2 bajra rotis and green salad

Day 2

Breakfast – 1 bowl oatmeal with nuts and seeds of your choice + 1 banana
Lunch – 1 cup chickpea spinach curry with 1 cup brown rice and salad
Snack – 1 medium orange
Dinner – 1 cup green vegetable + 2 multigrain rotis + 1 glass chaas or buttermilk + salad

Day 3

Breakfast – 1 cup daliya without milk + honey + any fruit with daliya
Lunch – 1 cup lentil curry + 1 cup green vegetable + 2 rotis + 1 cup brown rice + salad
Snack – 1 cup green tea with multigrain biscuits
Dinner – 1 cup low fat paneer curry with 2 bajra rotis + 1 cup buttermilk

Day 4

Breakfast – 2 egg whites with multigrain toasts + 1 cup blueberries
Lunch – 2 stuffed vegetable paranthas with mint chutney and 1 cup low-fat curd
Snack – 1 cup moong sprouts
Dinner – 1 cup chicken curry or tofu curry with 1 cup steamed rice + green salad

Day 5

Breakfast – 3 to 4 small multigrain idlis with 1 cup sambar and coconut chutney
Lunch – 1 cup yellow lentil curry with spinach + 1 cup brown rice + 1 multigrain roti + green salad
Snack – 1 cup filter coffee with a handful of almonds
Dinner – tofu stir fry vegetables with steamed rice + leftover lentil curry + 1 roti

Day 6

Breakfast – besan pancakes with mint chutney + a bowl of fruits such as papaya
Lunch – Mexican black bean rice (you can use any kidney beans) with salsa made of avocado, tomato, cucumber, and onion + lemon tea
Snack – Greek yogurt
Dinner – 1 cup bean soup (made from leftover beans) + garlic or multigrain bread and sweet potato fries

Day 7

Breakfast – 1 bowl cereal or muesli with non-dairy milk such as almond milk + chia seeds
Lunch – chicken pasta with basil and mint dressing (replace chicken with tofu or chickpeas) cooked in olive oil
Snack – 1 banana with seed trail mix
Dinner– 1 cup chicken curry with brown rice + salad + 1 cup curd

Day 8

Breakfast – 2 small multigrain dosa with coconut chutney and 1 cup sambar
Lunch – 1 cup low-fat paneer curry with 2 bajra rotis + salad
Snack – 1 string of cheese or 1 cup Greek yogurt
Dinner – Mediterranean wrap with chicken or leftover paneer, lettuce, cucumber, and tomatoes with low-fat dressing

Day 9

Breakfast – omelet with 3 egg whites and 1 multigrain toast + 1 cup juice
Lunch – 1 green smoothie with kale, spinach, and cucumber in non-dairy milk + handful of toasted nuts
Snack – 4 baby carrots or cucumber with hummus
Dinner – Chickpea curry with paneer and spinach + 2 bajra rotis+ 1 cup brown rice + green salad

Day 10

Breakfast – Omelette loaded with vegetables with 1 cup green salad
Lunch – 1 cup vegetable (mushroom with peas) with 2 bajra rotis + 1 cup salad
Snack – 1 protein bar
Dinner – Chicken or mushroom hummus wrap with vegetable salad and honey mustard dressing

Day 11

Breakfast – Avocado Toast with a sprinkle of sesame or chia seeds + 1 cup tea without milk
Lunch – Chicken, turkey, or paneer wrap with a side of salad and sweet potato fries
Snack – beetroot chips with 1 cup green tea
Dinner – Penne pasta with leftover paneer or chicken and basil pesto sauce

Day 12

Breakfast – 3 scrambled eggs on a multigrain toast
Lunch – mushroom curry with two multigrain rotis or pita bread + salad
Snack – 1 whole apple
Dinner – Salad with tofu, lettuce, cucumber, tomato, and honey mustard dressing + 1 cup clear vegetable soup

Day 13

Breakfast – 1 cup of mixed cereals with non-dairy milk such as oat or almond milk + strawberries or any seasonal fruit
Lunch – Mango salsa salad with sweet potato fries and 1 cup buttermilk
Snack – 4-5 almonds and 1 cup green tea
Dinner – Simple lemon chicken with parsley and mint + steamed rice + 1 cup steamed broccoli

Day 14

Breakfast – 1 bowl of daliya with your favorite fruits as topping with honey and non-dairy milk
Lunch – 1.5 cup Moong dal curry + 1 cup brown rice + salad
Snack – moong daal chilla + green chutney
Dinner – 1 cup vegetable khichdi + 1 cup curd

Day 15

Breakfast – 2 small uttapams or dosas + 1 cup sambar + coconut chutney
Lunch – 1 cup mixed veg curry or chicken curry + 2 multigrain rotis + 1 cup brown rice + salad
Snack – 1 cup filter coffee with oat milk
Dinner – 1 cup sautéed vegetables with tofu and steamed rice + 1 cup soup

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Day 16

Breakfast – 1 bowl of oatmeal topped with honey and banana + pumpkin seeds
Lunch – 1 cup dal soup without tadka + 1 cup green vegetable + 2 bajra rotis + salad + 1 cup brown rice
Snack – 1/2 cup fruit salad bowl with almonds
Dinner – 1 cup spinach rice + 1 cup chicken or chickpea curry + salad

Day 17

Breakfast – A bowl of Rava and vegetables or your choice + 1 cup buttermilk
Lunch – 1 cup low fat paneer curry + 2 bajra rotis + salad
Snack – 1 cup filter coffee with less milk and sugar
Dinner – 1 cup mushroom soup + stir-fried vegetables in oliva oil + 1 toast

Day 18

Breakfast – 3 egg whites with multigrain or brown bread toast
Lunch – 1 cup vegetable curry + 1/2 cup grilled paneer + 2 multigrain rotis + salad
Snack – 2 besan chillas with green chutney
Dinner – chicken or paneer wrap with a side of salad and homemade mint dressing

Day 19

Breakfast – 1 bowl of oatmeal (steel cut oats) with your choice of nuts and fruits
Lunch – Steamed fish or grilled paneer with a side of salad
Snack – 1 toast with peanut butter
Dinner– 1 cup green vegetables, 1 cup dal soup with 2 millet roti or 1 cup brown rice and side of green salad

Day 20

Breakfast – 2 poached eggs on a whole grain bread toast with avocado
Lunch – Roasted vegetables with tofu or paneer with a side of sweet potato fries
Snack – 1 Greek yogurt and banana
Dinner– 1 cup leftiver tofu or paneer curry + 2 millet rotis + salad

Day 21

Breakfast – Two whole grain toasts with peanut butter and 1 banana + chia seeds
Lunch – Fruit and vegetable detox smoothie with cucumber, kale, strawberries, apple, banana, beetroot, etc.
Snack – 1 sugar-free oatmeal cookie with 1 cup green tea
Dinner – Tofu stir fry with brown rice + honey mustard sauce

Day 22

Breakfast – French toast with maple syrup and 1 banana + assorted seeds such as flax, pumpkin seeds
Lunch – spinach and paneer curry with 2 millet rotis and salad
Snack – 1 cup Greek yogurt
Dinner– Chicken or tofu curry with 1 cup brown rice and 1 cup green salad

Day 23

Breakfast – omelet loaded with vegetable with two slices of whole-grain bread
Lunch – Whole wheat pasta with vegetables and chicken or paneer
Snack – 5 almonds, 4-5 walnuts, and 2 dates
Dinner– 1 cup mushroom and tofu soup + steamed broccoli + 1 toast multigrain bread

Day 24

Breakfast – vegetable omelet with 3 egg whites and 1 cup of berries
Lunch – Chickpea salad with cherry tomatoes and boiled chicken or paneer
Snack – 1 cup green tea
Dinner– Pasta with leftover chicken or paneer and broccoli in a pesto

Day 25

Breakfast – Greek yogurt with 1 large apple or banana
Lunch – 1 cup mixed vegetable with two millet rotis and 1 cup green salad
Snack – 1 cup of poha with tea (no sugar)
Dinner– Bean and cheese burrito with a side of salad

Day 26

Breakfast – 1 cup oatmeal with berries and chia seeds topped with honey
Lunch – Chicken or paneer and broccoli pasta with a side of salad and olive oil or vinegar dressing
Snack – 1 cup green tea
Dinner – 1 cup quinoa with tossed veggies such as carrot, broccoli, cherry tomatoes + 1 cup buttermilk

Day 27

Breakfast – Avocado toast with two poached eggs + 1 fruit juice
Lunch – Veg or chicken burger with a side of sweet potato fries and salad with 2 tbsp of olive oil
Snack – 1 medium orange
Dinner – 1 cup low fat paneer curry with 2 bajra rotis + salad

Day 28

Breakfast – 1 cup daliya with honey or maple syrup and oat milk
Lunch – 1 cup lentil curry+ 1 cup vegetable + 2 rotis + 1 cup brown rice + salad
Snack – 1 banana and 5-6 almonds
Dinner– chicken or tofu stir fry with vegetables in lemon and mustard sauce

Day 29

Breakfast – Besan pancakes with mint chutney
Lunch – Whole wheat wrap with lettuce, honey mustard dressing, and tofu or chicken
Snack – 1 cup Greek yogurt
Dinner– 1 cup chicken or bean soup with garlic bread

Day 30

Breakfast – 1 cereal bowl with 1 banana and pumpkin seeds
Lunch – Detox smoothie with cucumber, spinach, kale, berries, banana, etc. in non-dairy milk
Snack – a string of cheese
Dinner – 1 cup vegetable or 1 cup chicken curry, 1 cup brown rice, or 2 multigrain rotis with 1 cup salad

This meal plan can help you shed those extra kilos quickly and sustainably. However, it is also crucial that you follow few tips along with the diet plan to get the desired results. Let us learn about them now.

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Weight Loss Tips To Follow For Best Results

Below given tips will help you achieve maximum weight loss while following the 30-days weight loss diet –

Make sure to track your calorie intake and stay updated with your weight loss progress using a food journal
Eat mindfully and eliminate distractions while eating.
Make sure to include fiber in your diet as it helps induce fullness and satiety.
Avoid processed, salty, sweet, and refined foods or snacks
Spare around 20 to 30 minutes every day and 150 to 200 minutes a week for some physical activity such as walking, sprinting, etc. to lose weight faster
To maximize fat burn and speed up weight loss, do HIIT or strength training exercises
Control the portion sizes of your meals to maintain calorie-deficit
Try intermittent fasting.

Conclusion

Adhering to this simple, balanced, and calorie-conscious diet plan for 30 days will help you healthily achieve your weight loss goals without compromising on nutrients. You will have optimum energy levels, reduced cravings, and better sleep, along with other health benefits beyond weight loss. Ensure that you follow the diet plan and the tips consistently and strictly to reset your diet habits and reap the maximum benefits.