Simple 30 Day Meal Plan For Weight Loss

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 dal