Diet Plan in 30 days

Meal Plans List:

Day 1 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oatmeal Porridge.

Snack :

1. Any no-salted nuts.
2. 1 piece of cheese ( salty or low -fat is better ).

Lunch :

1. 2 pieces of whole- grain toast with vegetables (onions-tomato-lettuce).
2. Any grilled or boiled lean meats ( beef-chicken breast-lamb-flank steak).

Dinner :

Chicken salad ( chicken breast-or boiled-with some fruits or vegetables).

Day 2 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oats with fat-free milk ( Oatmeal, cracked wheat or barley).

Snack :

1. 1 cookie( low-sugar or sugar-free is better).

Lunch :

• Vegetable salad (carrots, tomatoes,sweet peppers,cucumbers).
• Yogurt (low-fat or low-sugar is better).

Dinner :

• Any Vegetable soup with no salt added.
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).

Day 3 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. 2 scrambled eggs (no butter or oil).
3. Oatmeal porridge.

Snack :

• Yogurt (low-fat or low-sugar is better).
• Some hummus or mashed potatoes.

Lunch :

• Brown rice or boiled noodles.
• Cooked or boiled vegetables (broccoli, spinach or peas).

Dinner :

• 3 baked or boiled potatoes.
• Any grilled or boiled lean meats (beef, chicken breast,lamb,flank steak).

Day 4 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).

Snack :

• Fat-free yogurt or milk with some berries.

Lunch :

• Some blueberries, strawberries, raspberries.
• Any grilled or boiled fish or seafood ( crabs,squids).

Dinner :

• Some cooked or boiled corn.
• Chicken salad ( chicken breast- grilled or boiled-with some fruits or vegetables).

Day 5 :

Breakfast :

1. 1 Cup of tea or hot cocoa without sugar and milk.
2. 2 Scrambled eggs (no butter or oil).
3. 1 piece of whole-grain bread or toast.

Snack :

1. Any no-salted nuts.

Lunch :

1. 1 grapefruit or orange.
2. Cooked or baked beans (soybeans, black beans, kidney beans).

Dinner :

• Smoothie or low-fat yogurt.
• Fat -free yogurt or milk with some berries.
• Any grilled or boiled lean meat (beef, chicken breast, lamb).

Day 6 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oats with fat-free milk (Oatmeal, cracked wheat or barley).

Snack :

1. Some hummus or mashed potatoes.
2. Fat-free yogurt or milk with some berries.

Lunch :

1. 2 pieces of whole- grain toast with vegetables (onions-tomato-lettuce).
2. Cooked or boiled vegetables ( asparagus,broccoli,peas,spinach.).

Dinner :

• Fruit salad (apple,pear,orange, grapefruit).
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).

Day 7:

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Cooked or boiled corn with any vegetables you like.

Snack :

• 1 Cookie (low-sugar or sugar-free is better).

Lunch :

• Omelet out of three eggs and some vegetables.
• yogurt ( low-fat or low-sugar is better).

Dinner :

• vegetables salad (carrots,tomatoes,sweet peppers).
• Any grilled or boiled lean meats (beef,chicken breast,lamb).

Day 8:

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. 2 pieces of whole-grain toast vegetables (onions,tomato,lettuce).

Snack :

• Fat-free yogurt or milk with some berries.
• 1 piece of cheese (salty or low-fast is better).

Lunch :

• Brown rice or boiled noodles.
• 3 baked or boiled potatoes.

Dinner :

• Any vegetable soup with no salt added.
• Cooked or baked beans.

Day 9:

Breakfast :

Snack :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oatmeal porridge.

1 Cookie (low-sugar or sugar-free is better).

Lunch :

• Vegetable salad (carrots, tomatoes, sweet peppers,cucumbers).
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Dinner :

• Chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Day 10 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Cooked or boiled corn with any vegetables you like.

Snack :

• Some hummus or mashed potatoes.

Lunch :

• Smoothie or low-fat yogurt.
• Cooked or baked beans, kidney beans.

Dinner :

• 1 serving of fruit (apple, pear, banana, or orange, grapefruit).
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).

Day 11 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. 2 scrambled eggs (no butter or oil).
3. 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).

Snack :

• Yogurt (low-fat or low-sugar is better).

Lunch :

• Some blueberries, strawberries, raspberries or blackberries.
• Cooked or boiled vegetables(spinach, broccoli, cauliflower, zucchini, peas).

Dinner :

• 1 cookie (low-sugar or sugar-free is better).
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank).

Day 12 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. 2 scrambled eggs (no butter or oil).
3. Oats with fat-free milk (oatmeal, cracked wheat).

Snack :

• Any no-salted nuts.

Lunch :

• Brown rice or boiled noodles.
• Any vegetable soup with no salt added.

Dinner :

• 1 grapefruit or orange.
• Chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Day 13 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Omelet out of three eggs and some vegetables.

Snack :

• 1 cookie (low-sugar or sugar-free is better).

Lunch :

• Smoothie or low-fat yogurt.
• Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).

Dinner :

• Any vegetable soup with no salt added.
• Any grilled or boiled fish seafood (squids, crabs, shrimp).

Day 14 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oats with fat-free milk (oatmeal, cracked wheat).

Snack :

• Any no-salted nuts.

Lunch :

• Yogurt (low-fat or low-sugar is better).
• Chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Dinner :

• Omelet out of three eggs and some vegetables.
• 3 baked or boiled potatoes.

Day 15 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oatmeal porridge.

Snack :

• 1 cookie (low-sugar or sugar-free is better).

Lunch :

• Oats with fat-free milk (oatmeal,cracked wheat or barley).
• Smoothie or low-fat yogurt.

Dinner :

• yogurt (low-fat or low-sugar is better).
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Day 16 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. 1 piece of whole-grain bread or toast.
3. 1 grapefruit or orange.

Snack :

• Fat-free yogurt or milk with some berries.
• 1 cookie (low-sugar or sugar-free is better).

Lunch :

• Oats with fat-free milk (oatmeal,cracked wheat or barley).
• Cooked or baked beans (soybean, lentils, black beans).

Dinner :

• Any vegetable soup with no salt added.
•  chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Day 17 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Omelet out of three eggs and some vegetables.

Snack :

• Some hummus or mashed potatoes.
• 1 cookie (low-sugar or sugar-free is better).

Lunch :

• Brown rice or boiled noodles.
• Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).

Dinner:

• Fruit salad (apple,pear,orange, grapefruit).
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Day 18 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Oats with fat-free milk (oatmeal,cracked wheat or barley).

Snack :

• Any no-salted nuts.
• Some cooked or boiled corn.

Lunch :

• Oatmeal porridge.
• Some blueberries, strawberries, raspberries or blackberries.

Dinner:

• Vegetable salad (carrots, tomatoes, sweet peppers,cucumbers).
• Any grilled or boiled fish seafood (squids, crabs, shrimp).

Day 19 :

Breakfast :

1. 1 Cup of tea or black coffee without sugar and milk.
2. Cooked or boiled corn with any vegetables you like.

Snack :

• Yogurt (low-fat or low-sugar is better).
• 1 piece of cheese (salty or low-fat is better).

Lunch :

• Omelet out of three eggs and some vegetables.
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Dinner:

• Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).
• Fat-free yogurt or milk with some berries.

Day 20 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• 2 scrambled eggs (no butter or oil).
• Oats with fat-free milk (oatmeal,cracked wheat or barley).

Snack :

• Some hummus or mashed potatoes.

Lunch :

• Oatmeal porridge.
• 1 cookie (low-sugar or sugar-free is better).

Dinner:

• 3 baked or boiled potatoes.
•  chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Day 21 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Cooked or boiled corn with any vegetables you like.

Snack :

• Some hummus or mashed potatoes.

Lunch :

• 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).
• Fruit salad (apple,pear,orange, grapefruit).

Dinner:

• Fat-free yogurt or milk with some berries.
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).

Day 22 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Oatmeal porridge.

Snack :

• Any no-salted nuts.

Lunch :

• Oats with fat-free milk (oatmeal,cracked wheat or barley).
•  chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Dinner:

• 1 grapefruit or orange.
• Yogurt (low-fat or low-sugar is better).
• Vegetable salad (carrots, tomatoes, sweet peppers,cucumbers).

Day 23 :

Breakfast :

• • 
• 1 Cup of tea or black coffee without sugar and milk.
• 2 scrambled eggs (no butter or oil).
• 1 piece of whole-grain bread or toast

Snack :

• 1 cookie (low-sugar or sugar-free is better).

Lunch:

• Cooked or boiled corn with any vegetables you like.
• Some blueberries, strawberries, raspberries or blackberries.

Dinner :

• Some cooked or boiled corn.
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).

Day 24 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
• 1 grapefruit or orange.

Snack :

• Yogurt (low-fat or low-sugar is better).
• 1 piece of cheese (salty or low-fat is better).

Lunch:

• Brown rice or boiled noodles.
• 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce).

Dinner :

• Fruit salad (apple,pear,orange, grapefruit).
• Cooked or boiled corn with any vegetables (asparagus, broccoli, spinach,peas).

Day 25 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Oats with fat-free milk ( Oatmeal, cracked wheat or barley).

Snack :

• Any no-salted nuts.

Lunch :

• 1 grapefruit or orange.
• Cooked or boiled corn with any vegetables (asparagus, broccoli, spinach,peas).

Dinner:

• Smoothie or low-fat yogurt.
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Day 26 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Omelet out of three eggs and some vegetables.

Snack :

• 1 cookie (low-sugar or sugar-free is better).

Lunch :

• Brown rice or boiled noodles.
• 3 baked or boiled potatoes.

Dinner:

• Some blueberries, strawberries, raspberries or blackberries.
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).

Day 27 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Oatmeal porridge.

Snack :

• Fat-free yogurt or milk with some berries.

Lunch :

• Oats with fat-free milk ( Oatmeal, cracked wheat or barley).
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Dinner:

• Fruit salad (apple,pear,orange, grapefruit).
• Cooked or baked beans (soybean, lentils, black beans).

Day 28 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• 1 piece of whole-grain bread or toast

Snack :

• 1 cookie (low-sugar or sugar-free is better).

Lunch :

• Fruit salad (apple,pear,orange, grapefruit).
• Some hummus or mashed potatoes.

Dinner:

• Any vegetable soup with no salt added.
•  chicken salad (chicken breast, grilled or boiled, with some fruits or vegetables).

Day 29 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• Omelet out of three eggs and some vegetables.

Snack :

• Any no-salted nuts.

Lunch :

• Brown rice or boiled noodles.
• Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, peas).

Dinner:

• 1 serving of fruit (apple, pear, banana, orange, grapefruit, pineapple).
• Any grilled or boiled lean meats (beef, chicken breast, lamb, flank steak).

Day 30 :

Breakfast :

• 1 Cup of tea or black coffee without sugar and milk.
• 2 scrambled eggs (no butter or oil).
• Oats with fat-free milk ( Oatmeal, cracked wheat or barley).

Snack :

• Some cooked or boiled corn.
• Some hummus or mashed potatoes.

Lunch :

• Oatmeal porridge.
• Some blueberries, strawberries, raspberries or blackberries.

Dinner:

• Any vegetable soup with no salt added.
• Any grilled or boiled fish or seafood (squids, crabs, shrimp).