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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).