30 Days Diet Plan for Weight Loss – How I Lost 15 Pounds in a Month Without Starving or Hurting

30 Days Diet Plan- A wise man once said, and I quote, “you are what you eat.” (1)

Before you try to argue about this statement, I will suggest you take some time and think it through. If I were to be asked, I would agree with him.

I have discovered that 99% of what goes on in our bodies are linked to what we eat.  Whether it is to maintain a good shape or recover from an unhealthy condition, we are compelled to subscribe to a required feeding pattern. So, the man was not wrong.

Losing weight can be a difficult task to embark on, but if you have the right tools and set your mind on it, you will achieve your goals

There are different approaches to weight loss, of which the appropriate diet plan is a core. And you can already tell by the title of this article that we shall be talking about how to lose weight with the right diet plan

If you ready, let us get started… 

 

I personally tried this diet plan for a month and I lost 15 pounds of weight... It’s no easy feat, but with the right diet plan, you'll surely achieve your weight loss goals.

 

Begin by setting a definite goal!

Yes, I lost 15 pounds in 30days! If that is what you want, then you have taken the first step towards losing weight. Setting your weight loss goals is foundational if you must make progress.

Right now, our goal is to lose 15 pounds using a 30 days diet plan. I will be sharing the diet plan I used with you, but before that, there are essential things you should know. 

Let us quickly understand those things before we learn how you can design the 30 days diet plan that is suitable for you

 

Essential things you should know about losing weight using a diet plan 

For a start, if your diet plan will be effective in helping you lose weight, then you must enjoy what you are eating.

I know you may be used to no-fun dieting, and that is probably why you did not commit to your initial plans and never met your weight loss goals, but you can change that.

1. Have Fun

One good reason I was able to lose 15 pounds in one month was that I had fun while following my diet plan.

I made most of the meals myself, so I had fun choosing the right ingredients, picking the cooking days, and being creative in making the meals as colorful as possible. 

 

2. Macronutrients are Important

Another thing you must know is that the macronutrients greatly influence your weight in the food you eat. By macronutrients, I mean proteins, carbs, and fat.

Now I discovered that the more proteins and fats with fewer carbs, the faster you will lose weight. This is because proteins and fats are heavier and hang around the body long enough to keep you satisfied and curb your cravings.

Carbohydrates, on the other hand, convert easily to glucose (both for storage and energy), so you get hungry a lot more and eat more than you need to lose weight. 

 

3. Try Intermittent Fasting

Intermittent Fasting (IF) could also prove useful in your plan. Though I did not implement this tool in my monthly diet plan, I intend to use it when I design a two months weight loss program to lose 20 pounds.

Do not be surprised, just like you; I need to shed more weight and keep the weight off to remain fit.

Depending on your preferences, you can decide to have a designated time frame for fasting each day or fast once or twice a week.

Intermittent fasting helps to prevent you from eating at those moments when you can stay without eating, for example, if you eat by 19:00 on Monday, you may not need to eat till noon on Tuesday.

Then by Wednesday, you eat your usual meal and repeat what you did on Monday for Thursday and Friday.

It may not seem like you are doing much, but your body has noted those snacks you did not eat during those hours, and they will add up to the total weight lost at the end of your plan.

However, if you have diabetes, IF is a no_no for you. And also, if you are prone to eating disorders, I will not advise you to go for IF. 

 

4. Keto Diet is For You

The fourth important thing on this list is the ketogenic diet. This diet has emerged as one of the fastest ways to lose weight and keep it off.

This weight loss plan is low in carbs, moderate in protein, and high in fats. Your daily carb intake will be around 20 to 50 grams(2).

Do you know why you should believe me when I tell you that cutting down your Carb intake will help you lose weight? There is a process called Ketosis. It is a process through which the liver produces ketone bodies.

These ketone bodies help you feel satisfied and also provide immediate energy for work. Ketosis will only take place when you limit your intake of carbs.

I put this point into consideration while planning my meals, and it is essential you do likewise. And this is what the ketogenic diet tries to achieve. 

On a fifth note, you must choose whole grains over fine grains while planning your meals. Whole grains have natural nutrients and are fiber-rich as well.

So feeding on them will make you full fast and nourish your body to keep you healthy.

Having gotten all that information, let us now talk about the different components of your meal plan. In doing this, we will also put we have learned so far into consideration.

 

What should you consider while choosing your meals for a day? 

 

For Breakfast

Except you are working with a particular Intermittent Fasting plan, please do not skip your breakfast.

Eating well in the morning will supply you with the energy you need to run your day, and as such, you will not be compelled to eat much during lunch.

For your breakfast, include meals that consist of slow-burning carbs. The right quantity and quality of breakfast will also help put your appetite in check. 

Some food options for your breakfast are whole-grain cereal with non-fat milk and berries, egg white veggie omelet with a piece of dry whole wheat, flourless banana pancakes, sweet potato oatmeal, etc.

 

If you choose to have a mid-morning snack…

Having a mid-morning snack is not a bad idea as it will help keep your energy levels high and curb your appetite until lunchtime.

Perfect options for your mid-morning snacks are single fruits, non-fat yogurt, low-fat string cheese, a hardboiled egg, oven-baked zucchini chips, pumpkin spice popcorn.

Note that your mid-morning snack has to be different from whatever you had for breakfast. 

 

When it is Lunchtime? 

 

Lunch time-30 days Diet Plan to lose weight healthily

 

Remember that you ate enough in the morning so that you can eat just right during lunch. Now in planning your lunch, go for meals that are not heavy but at the same time can keep you running till dinner.

You do not want to risk eating more than necessary during dinner because you ate so little at lunch. Do you? 

Perfect lunch examples include: grilled chicken and blueberry salad, half a sandwich and a small bowl of broth-based soup, a mixed green salad topped with salmon or grilled chicken, Mediterranean Tuna salad served on lettuce leaves, etc. 

 

And when you crave for a mid-afternoon snack? 

The mid-afternoon snack plays the same role as the mid-morning snack. The goal is to eat the right quantity and quality and at the right time. In the end, energy is supplied, and hunger is well managed.

Good options for your mid-afternoon snacks are mini carrots, toasted nuts, celery with hummus, sliced apple with peanut butter, banana grape smoothie, Greek yogurt with berries, a tablespoon of psyllium husk or wheat bran with water, pretzel snack, etc.

 

Choose Right for Dinner 

Your dinner should be lighter than your lunch and your breakfast. Your dinner should consist of lean protein and lots of veggies.

Some options you can choose from are: barbecue chicken and avocado quesadillas, Asian salad with crispy chicken, slow cooker Asian braised pork tenderloin, black pepper salmon with avocado salad, etc.

 

Not leaving out Dessert

When deciding what you will have for dessert, be sure not to ruin your hard day’s work. Your dessert should be some low-fat pudding or fruit or Jell-o.

Perfect dessert options are frozen fruits, broiled mango, banana pudding, yogurt and blueberry jam popsicles, coconut mango ice cream, etc. 

As we make progress in this article, the next thing I want to emphasize is what you must remove from your diet and what you should add in their stead.

Remember, our goal is to lose 15 pounds using a 30 days diet plan and enjoy what we are eating as well. Let us proceed… 

 

What should you remove from your diet? 

1. Junks

 

Junks- Edibles that should be removed from your diet

 

If any edibles make you add weight like crazy, they are junks. They do not promote your health in any way, and yet they prevent you from losing weight.

Most of them are also high in calories, salt, and unhealthful fats.

And because they do not help you get full, you will still crave more and eat more than necessary. They include biscuits, sweets, candy bars, restaurant burgers, French fries, crackers, and chips, etc.

 

2. Frizzy drinks

 

Frizzy drinks that will make you gain weight

 

Frizzy drinks contain lots of fructose that your body does not need. They also have gases that disrupt the normal functioning of your digestive system.

If you take Frizzy drinks because you feel you need sugar to get on with your day, there are more natural and healthier options. We will get to know them in the next section of this article. 

 

3. White pasta and bread

They are not entirely healthy because they are made using refined wheat flour. They are high in calories and carbohydrates but low in fiber, protein, and other nutrients.

So they will not make you feel full and will certainly not curb your cravings. For your pasta and bread, go for whole wheat flour or brown rice flour.

 

4. White rice

 

White rice- Edibles that you should avoid while dieting

 

Due to its high glycemic index, low fat, protein, and fiber content, white rice is not the best choice for you. Instead of white rice, go for brown rice, quinoa, and cauliflower rice.

They make you feel full for a longer time. They are also healthier because they contain more nutrients.

 

What should you add to your diet?

Before I list the foods that we must include in our diets, let us first identify what qualities made them so good: 

  • They are very filling and nutrient-dense.
  • They can suppress appetite later in the day.
  • Also, they are high in fiber
  • They are low in calories 
  • They are high in both protein and omega-3 fatty acids
  • Furthermore, they keep your metabolism running 
  • They are also rich in micronutrients like vitamins and minerals, enzymes and antioxidants
  • They can decrease blood pressure and improve body composition, aka muscle-to-fat ratio

 

Foods that meet these criteria are:

  • Whole eggs
  • Whole grains like oats, brown rice, and quinoa
  • Leafy greens, including kale, spinach, collards, Swiss chards, and a few others.
  • Fatty fish like salmon, Mackerel, trout, sardines, and herring 
  • Cruciferous vegetables including broccoli, cauliflower, cabbage and Brussels sprouts, berries, citrus fruits, celery, cucumbers, and zucchini
  • Boiled potatoes and turnips 
  • Lean fish like tuna
  • Lean meat and chicken breast 
  • Beans and other legumes including lentils, black beans, kidney beans, and some others
  • Soups 
  • Lean dairy products, such as cottage cheese
  • Detox tea and or Green tea
  • A lot of water
  • Sugar-free chewing gum (to curb cravings)
  • Probiotic yogurt
  • Fruits like apple, banana, strawberry, watermelon, grapes, etc.
  • Freshly made fruit juices (these should replace Frizzy drinks in your diet. They are natural, sweet and also colorful)

 

Designing the 30 days diet plan that works for you… 

Now that you are well informed, you can now design a 30 days diet plan that will work for you. You are to put into consideration what your body needs and what is available to you.

I promise you; healthy foods are very affordable, so you need not worry about the cost. 

Additionally, I encourage you to be as creative as possible. For example, if you are making pineapple juice at home, cut the pineapple into two longitudinally and use the pineapple shell to serve food alongside the juice.

If you have trouble designing your own 30 days diet plan, you can invest in the services of a dietitian. For a guide, I will show you the one I used. 

 

Sample 30 Days Diet Plan for Weight Loss

 

Week One

Day One

Breakfast Avocado-Egg Toast

Mid-morning Snack 1 medium orange

Lunch Butternut Squash Soup with Avocado and Chickpeas

Mid-afternoon Snack 1 medium kiwi

Dinner Citrus poached salmon with Asparagus and cauliflower rice

 

Day Two

Breakfast Blueberry-Banana Overnight Oats

Mid-morning Snack Apple Cider Vinegar Tonic

Lunch Slow-Cooker Vegetable Soup and Bagel Avocado Toast

Mid-afternoon Snack Edamame pods with sprinkles of coarse sea salt

Dinner Vegan Coconut Chickpea Curry

 

Day Three

Breakfast Three seed berry parfait

Mid-morning Snack 1 medium orange

Lunch Slow-Cooker Vegetable Soup and Bagel AvocadoToast

Mid-afternoon Snack 2 medium kiwis

Dinner Zucchini Noodles with Pesto and Chicken

 

Day Four

Breakfast Peanut Butter-Banana Cinnamon Toast

Mid-morning Snack –  Apple Cider Vinegar Tonic with blueberries

Lunch Green Salad with Edamame and Beets

Mid-afternoon Snack 1 medium orange

Dinner Spicy Jerk Shrimp and Brown Rice

 

Day Five

Breakfast Peanut Butter-Banana Cinnamon Toast

Mid-morning Snack 1 kiwi

Lunch Slow-Cooker Vegetable Soup and hummus

Mid-afternoon Snack 1 apple

Dinner Taco Spaghetti Squash Boats

 

Day Six

Breakfast   1 cup nonfat Greek yogurt topped with 1 cup

raspberries, 1 tbsp sliced almonds and 1 tsp honey

Mid-morning Snack 1 cup Apple Cider Vinegar Tonic

Lunch Veggie & Hummus Sandwich

Mid-afternoon Snack 1/2 cup Edamame with sprinkles of coarse sea salt 

Dinner Sheet-Pan Chicken and Vegetables with Romesco Sauce

 

Day Seven

Breakfast Avocado-Egg Toast

Mid-morning Snack 1/2 cup nonfat Greek yogurt 3/4 topped with 1 cup raspberries

Lunch Green Salad with Edamame and Beets

Mid-afternoon Snack 1 medium orange

Dinner Salmon Tacos with Pineapple Salsa

 

Week Two

Day Eight

Breakfast 1 cup Chamomile tea and 2 Muffin-Tin Quiches with Smoked Cheddar/ Potato 

Mid-morning Snack –  1 cup blueberries

Lunch Curried Chicken Apple Wraps with 1 medium pear

Mid-afternoon Snack –  1/2 cup nonfat Greek yogurt 3/4 topped with 1 cup raspberries

Dinner Slow-Cooker Curried Butternut Squash Soup with Kale Salad

 

Day Nine

Breakfast 1 cup nonfat Greek yogurt topped with 1 cup raspberries, 1 tbsp sliced almonds and 1 tsp honey 

Mid-morning Snack 1 cup Chamomile tea with 1 cup blueberries

Lunch Slow-Cooker Curried Butternut Squash Soup with Kale Salad

Mid-afternoon Snack 1/2 cup Edamame with sprinkles of coarse sea salt

Dinner Greek Roasted Fish with Vegetables

 

Day Ten

Breakfast 2 Muffin-Tin Quiches with Smoked Cheddar/Potato

Mid-morning Snack 1 medium orange 

Lunch Curried Chicken Apple Wraps with 1 medium pear

Mid-afternoon Snack 1 cup nonfat Greek yogurt topped with 1 cup raspberries

Dinner Garlic-Lime Pork with Farro & Spinach

 

Day Eleven

Breakfast 1 cup Chamomile tea and 2 Muffin-Tin Quiches with Smoked Cheddar/ Potato

Mid-morning Snack 1/2 cup blueberries

Lunch 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup, 3 tbsp hummus with 5 seeded crackers

Mid-afternoon Snack 1 cup Chamomile tea

Dinner Crispy Oven-Fried Fish Tacos

 

Day Twelve

Breakfast 1 cup nonfat Greek yogurt topped with 1 cup raspberries, 1 tbsp sliced almonds and 1 tsp honey

Mid-morning Snack 2 medium plums and 1 cup green tea

Lunch No-Cook Black Bean Salad

Mid-afternoon Snack 1 medium apple

Dinner 2 cups Slow-Cooker Pasta e Fagioli Soup

 

Day Thirteen

Breakfast 2 Muffin-Tin Quiches with Smoked Cheddar/Potato plus 1 medium orange

Mid-morning Snack 1 plum and 1 cup green tea

Lunch 2 cups No-Cook Black Bean Salad

Mid-afternoon Snack 3/4 cup raspberries topped with 3 tbsp nonfat Greek yogurt

Dinner 2 cups Slow-Cooker Pasta e Fagioli Soup

 

Day Fourteen

Breakfast 2 Blueberry-Pecan Pancakes topped with 2 tbsp nonfat Greek yogurt mixed

Mid-morning Snack 1 hardboiled egg

Lunch Whole-Wheat Veggie Wrap

Mid-afternoon Snack 1/2 cup edamame pods

Dinner Indian-Spiced Cauliflower & Chickpea Salad

 

Week Three

Day Fifteen

Breakfast Avocado-Egg Toast

Mid-morning Snack 1 cup Apple Cider Vinegar Tonic with 1 plum

Lunch Veggie and Hummus Sandwich

Mid-afternoon Snack 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt

Dinner Hawaiian Pork with 1 cup steamed broccoli

 

Day Sixteen

Breakfast 1½ cups Blueberry-Banana Overnight Oats

Mid-morning Snack 1 cup green tea

Lunch Spicy Slaw Bowls with Shrimp & Edamame

Mid-afternoon Snack 1 cup diced cucumber

Dinner Chickpea Curry with 1/2 cup Easy Brown Rice

 

Day Seventeen

Breakfast Whole grain cereal with non-fat milk and berries and a hardboiled egg 

Mid-morning Snack Frozen berries

Lunch Spicy Slaw Bowls with Shrimp and Edamame

Mid-afternoon Snack 3/4 cup raspberries

Dinner Spaghetti Squash and Chicken

 

Day Eighteen

Breakfast Peanut Butter-Banana Cinnamon Toast

Mid-morning Snack 2 plums

Lunch   Poblano and Turkey sausage casserole

Mid-afternoon Snack 1 cup mixed fruits and nuts

Dinner Roasted Salmon with Smoky Chickpeas and Greens

 

Day Nineteen

Breakfast Peanut Butter-Banana Cinnamon Toast

Mid-morning Snack ½ cup apple matchsticks in humus

Lunch Spicy Slaw Bowls with Shrimp & Edamame

Mid-afternoon Snack 1 medium banana

Dinner Keto Chicken pot pie

 

Day Twenty

Breakfast egg white omelet with a slice of dry whole wheat toast and 2 grapes

Mid-morning Snack 1 medium orange 

Lunch Shredded chicken breasts and veggie salad

Mid-afternoon Snack diced cucumber and shelled edamame (seasoned with lime juice, salt, and pepper)

Dinner Jerk Chicken and Pineapple Slaw with Easy Brown Rice

 

Day Twenty-one

Breakfast Spinach and egg pizza

Mid-morning Snack 1 cup strawberries

Lunch Parmesan sun-dried tomato chicken

Mid-afternoon Snack Peanut butter and banana smoothie

Dinner Turkey sausage and cauliflower fried rice

 

Week Four

Day Twenty-two

Breakfast Plantain and egg white frittata

Mid-morning Snack 1 cup raspberries with plain non-fat Greek yogurt

Lunch Stetson Chopped Salad

Mid-afternoon Snack Banana coconut energy bar

Dinner Asian Beef Noodle Bowl and 1 kiwi

 

Day Twenty-three

Breakfast Avocado toast and open face scrambled eggs

Mid-morning Snack Skinny mint cookies

Lunch Kitchen Teriyaki rice bowl

Mid-afternoon Snack Curry Greek-Style yogurt dip

Dinner Eggs in Tomato Sauce with Chickpeas and Spinach

 

Day Twenty-four

Breakfast Blueberry oat pancakes

Mid-morning Snack 2 Strawberries

Lunch Veggie & Hummus Sandwich

Mid-afternoon Snack Avocado dip

Dinner Falafel with 2 cups mixed greens, 1/2 cup sliced cucumber

 

Day Twenty-five

Breakfast Dairy-free crepes

Mid-morning Snack Mini apple strudel

Lunch Mediterranean grilled shrimp salad

Mid-afternoon Snack Spicy pumpkin hummus

Dinner Roasted Chicken & Winter Squash over Mixed Greens

 

Day Twenty-six

Breakfast Flourless banana pancakes

Mid-morning Snack Beet chips with Tzatziki dipping sauce

Lunch Curried Chicken Apple Wraps with 1 medium pear

Mid-afternoon Snack Quinoa almond joy bars

Dinner Ginger Roasted Salmon & Broccoli and Cauliflower Rice

 

Day Twenty-seven

Breakfast Three seed berry parfait

Mid-morning Snack 1/2 cup blueberries and 1 cup green tea

Lunch Pearl barley and vegetable minestrone

Mid-afternoon Snack Carrot and Zucchini whole grain muffins

Dinner White Turkey Chili

 

Day Twenty-eight

Breakfast Slow cooker vegetable omelet

Mid-morning Snack 2 No-bake workout bars

Lunch Pasta salad with pesto, mozzarella, and tomatoes

Mid-afternoon Snack Caramel pumpkin spice popcorn

Dinner Clean eating taco salad

 

 Week Five

Day Twenty-nine

Breakfast 2 Blueberry-Pecan Pancakes topped with blueberries and 2 tbsp nonfat Greek yogurt

Mid-morning Snack Bell pepper candy

Lunch White Turkey Chili

Mid-afternoon Snack 1 medium orange

Dinner Cod with Tomato Cream Sauce with Easy Brown Rice and mixed greens dressed with olive oil and balsamic vinegar

 

Day Thirty

Breakfast Egg and tomato feta toast

Mid-morning Snack 3/4 cup blueberries and 1 cup green tea

Lunch Tuna salad served on lettuce leaves

Mid-afternoon Snack Pretzel stack

Dinner Mexican Stuffed Acorn Squash with Mexican Cauliflower Rice

 

The above 30 days diet plan is a simple guide to help you draft a plan that will suit your weight loss goals. You can employ the services of a dietician to help you design a 30 days diet plan that is suitable for you.

Then, if you wish to have the recipe of any of the meals mentioned in the 30 days diet plan above, let me know in the comments section, and I will gladly send them to you.

 

Healthy tips to lose weight with your 30 days diet plan 

I know that a lot has been said to help you get your 30 days diet plan right, but I want you to remember that the goal is not just to lose weight.

The goal is to lose weight, stay healthy, and have fun in the process. So here are other tips that you should take note of:

  • Work with a customized meal plan and customized workout plan to achieve your goals.
  • Eat whole meals at least three times a day 
  • Eating your food in a hurry can make you overeat because you may not recognize when you are full, so take your time to chew thoroughly.
  • Skipping meals will not help you to lose weight. Except you are working with an appropriate intermittent fasting (IF) plan, please do not skip your meals.
  • A sedentary lifestyle will not help you in your weight loss plans. Please do not sit all day even if your job demands such. Burn more calories by walking around from time to time, also, do some of your work standing up.
  • Avoid taking liquids with high calories as they prevent you from losing weight. Below is a list of common liquids and their calorie content to help you make better choices:
  • Beware of eating oversized portions. If you are not careful, you may be eating more food than your body requires at a time. You can use a food weighing scale to measure your meals.
  • Do not top or dress your meals with unhealthy add-ons. If you must top off your salad and other foods, be sure that you are not over-doing it.
  • If, by the end of 30 days, you did not lose 15 pounds, do not feel bad. It is best to lose weight gradually and steadily so that the weight can be kept off for the long term.
  • If you have been eating mindlessly, have a change of attitude. This may sound funny, but have you heard of “Eating amnesia”? Maybe you have or perhaps not.

It is the act of unknowingly putting your hand into your mouth, usually from a container while watching TV or reading a book or during happy hours.

Are you having problems losing weight? Eating amnesia may be the reason.

Another area you might be getting it wrong is, taking it upon yourself to clear every plate in order not to waste food.

The next time you want to clear your plate or another’s, please remember your waistline and drawback.

 

Weight loss isn't impossible, Here is a 30 Days Diet Plan to lose weight in a healthy way without starving. Click the post below to have a full READ!

 

Final note… 

Weight loss is hard work but possible. You must be willing and committed if you must achieve your goals. Working with a 30 days diet plan is a good start. While you are it, remain positive at all times.

Even when you do not see immediate changes, be proud of the steps you are taking to meet your target. I hope this 30 days diet plan helps you as it helped me. So, rock it!

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