A Diet Plan To Lose Weight In A Month

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A diet plan to lose weight in a month is not hard to find. You obviously need to make healthy food choices – that’s the easy part. It’s sticking with it for the next month, no cheating, that’s the hard part. So I’ve built an easy-to-do diet plan for you that even your kids can follow.

How to follow the 1 month weight loss plan

Eating Right

  1. Lower the number of calories you consume. Make an effort to eat less than you’re currently eating. Reduce your daily calorie intake gradually for the first week or so, then stick with an approximate amount that will allow you to lose weight without leaving you feeling totally wiped out. Counting calories isn’t a lot of fun, and it definitely requires discipline in the long run, but it’s a surefire way to achieve a leaner physique.
    • The most elementary rule of dieting is that if you burn more calories than you consume, you’ll lose weight.
    • Consult with a nutritionist, keep a food journal or use a calorie-counting app like MyFitnessPal to track the nutritional value of the food you eat and calculate how many calories you need to keep making progress.
  2. Cut out junk food. In order to keep your calorie intake low, the first things you should eliminate from your diet are salty, sugary, overly-processed foods and snacks. Say goodbye to French fries, pizza, cake and candy. Sweets and fatty foods contain more concentrated doses of calories per serving size, which means you can eat them in the same portions as other healthier foods and still gain weight. Junk food is a death trap for those seeking to lower their body fat percentage.
    • The food you eat should be grilled, baked, broiled or steamed. Stay away from fatty additives like butter and oil.
    • Low-calorie, filling food are key to your success. 400 calories of vegetables will fill you to the brim while 400 calories of oil or fried chicken will leave you wanting more. Know what to eat to trick your body into telling you it’s finished.
    • Fruits, vegetables, whole grains, low-fat dairy and lean meats are all low-calorie dense foods that will help you lose weight. Fruits and veggies are mostly water-based and contain very few calories and very little fat–on the other hand, 1 g of fat is nine calories in itself. So stay away from processed goods and go green. And red, orange, blue, and yellow.
      • Fiber is great for you, too, and only has 1.5-2.5 calories per gram. Most legumes, nuts, and seeds are excellent sources of this.
  3. Avoid adding extra calories while preparing your food. 4 oz of lean chicken is good for you…until you slather it with butter and Colby-Jack.
    • When preparing meat, take the skin off and trim the fat. And don’t coat it in bread crumbs or other unnecessary additives.
    • Don’t deep fry any food. Even if it’s a vegetable; it loses its nutritional value when fried.
      • Steam your food instead and add lots of spice. Steaming your food instead of frying it will cut down on fat and calories, and spices will spike your metabolism.
  4. Eat fat-burning foods. Starving yourself is not the key to losing fat — it’s choosing the right foods that will burn the fat for you. Throw out the junk in your pantry and stock up on the good stuff:
    • Fatty fish high in omega-3s help reduce the levels of leptin in your body. And that guy keeps hunger at bay and ups your metabolism. If you’re not a seafood fan, talk to your doctor about taking fish oil supplements. Not as good as the natural thing, but still beneficial.
    • An apple a day keeps the fat at bay. Apples are full of pectin, which reduces the amount of fat your body absorbs. They’re also fiber-full and calorie-low, so they’re really the perfect snack. Did we mention delicious?
    • Add ginger and garlic to your meals. Ginger widens your blood vessels, garlic lowers your insulin levels, and both increase your metabolic rate.
    • Use olive oil as your primary cooking oil. Even though oil is fat, olive oil is full of the good kind (monounsaturated) that helps lower cholesterol levels, and has many other health benefits, too.
  5. Drink away the weight. Water is the breath of life and of weight loss. Minimize your appetite (and clear your skin!) by drinking morning, noon, and night.

To lose up to 1olbs in a month, for the next 30 days, choose a breakfast, lunch and dinner plus two snacks a day from the lists below.

Don’t forget to drink plenty of water too, at least eight glasses a day. That’s what will make your skin glow and help you turn back the clock.

Breakfast options:

  • Strawberry smoothie, made by blending 1 banana, strawberries, 1 small pot of low-fat yogurt and 150ml skimmed milk
  • English muffin topped with 1 scrambled egg and 1 grilled tomato. Glass of fresh fruit juice
  • 6 strawberries and 1 nectarine, topped with 1 small pot low-fat yogurt and 1tbsp mixed nuts. Glass of fresh fruit juice
  • 2tbsp muesli with 1 grated apple and skimmed milk. Glass of fresh fruit juice
  • 50g porridge made with skimmed milk, and topped with blueberries. Glass of fresh fruit juice
  • Orange and grapefruit salad topped with 1tbsp each of fromage frais and mixed seeds. Glass of fresh fruit juice
  • 2 Shredded Wheat with skimmed milk. Glass of fresh fruit juice

Lunch options:

  • 100g tinned salmon with tomato and cucumber salad, and 2 slices multigrain bread thinly spread with 1tbsp reduced fat hummus. 1 apple
  • Ham and salad wholegrain roll. Skimmed-milk latte. Handful of red grapes
  • 2 slices wholegrain toast topped with sliced avocado, 2 rashers extra-lean grilled bacon and 1 sliced tomato. Bowl of fresh fruit salad
  • 1 bowl lentil soup with 1 warm wholemeal pitta. 1 large orange
  • 2 slices wholegrain bread topped with 1 small tin of sardines in tomato sauce. 2 satsumas
  • 1 bowl supermarket-bought fresh carrot and coriander soup, with 2 slices rye bread. 1 pot fruit yogurt
  • 1 supermarket-bought fresh mixed bean and tuna salad. 1 sliced mango

Dinner options:

  • 2-egg omelette with 1 chopped pepper, served with 1 slice multigrain bread and spring onion and tomato salad. 1 bowl of strawberries
  • 2 grilled chicken, pineapple and pepper kebabs, served on 2tbsp brown basmati rice
  • 100g spaghetti, with 100g prawns added to 200g supermarket-bought fresh tomato sauce. 1 slice of melon
  • 2 grilled sardines with 100g supermarket fresh ratatouille and 3 potatoes. 1 banana
  • 1 medium-size baked sweet potato, topped with 3tbsp baked beans and 1 matchbox-size piece of half fat cheese, grated
  • 1 grilled salmon fillet on steamed pak choi. 1 bowl fresh fruit salad topped with 1tbsp fat free Greek yogurt and 1tsp linseeds
  • 1 grilled chicken breast, served with 2tbsp couscous and salad

Snack options:

  • 6 Brazil nuts 1 apple and a handful of almonds
  • 2 kiwi fruit
  • 2tbsp blueberries and a handful of unsalted peanuts
  • 6 dried apricots
  • 1 handful of mixed nuts and raisins
  • 1 pot of low fat fruit yogurt
  • 1 banana
  • 2 wholegrain crackers topped with cottage cheese and cucumber
  • 1 large slice of melon
  • 2 scoops of low fat ice cream

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 –

Congratulations for making the bold decision to follow a healthy meal plan this month in order to prompt weight loss. Contrary to what you might think, the journey will not be easy. You will likely be tempted to consume junk food, extra portions, and even snack now and then. Keep your eye on the prize though and try following this 1-month diet meal plan to the end. 

You may be frustrated, especially if you keep weighing yourself and the scale does not budge. Keep in mind that the CDC suggests a healthy weight loss entails losing one to two pounds in a week . Anything more than this is deemed rapid and unhealthy weight loss and is linked with short-term side effects like nausea, diarrhea, headaches, and menstrual irregularities for the ladies.

In the long run, rapid weight loss is associated with gallstones and nutrition deficiencies. That said, even if you don’t lose 20 pounds by the end of the month, be proud of yourself if you shed four to eight pounds by then. You may be more likely to achieve this if you take up other weight loss interventions like exercise in addition to your meal plan. Be sure, though, to talk to your healthcare provider before making such changes.

1200 calories per day is the low end of what most health experts would recommend for weight loss. It may not be enough for you to maintain a healthy pace of weight loss. Work with a dietitian or use an online calculator to estimate an appropriate calorie amount to meet your individual needs while enabling weight loss. Then feel free to adjust this meal plan to meet those needs by increasing portion sizes or adding snacks.

So, what recipes are included in this 1-month healthy meal plan? Take a look at the 1 month 1200 calorie meal ideas:

1 month meal plan

Day 1

  • Breakfast: 2 servings of Cottage Cheese with Raspberries (Calories- 323, Carbs- 25 g, Fat- 9 g, Protein- 36 g)
  • Lunch: 1 Tomato and Hummus on Rye sandwich and one serving of Peanut Butter & Celery (Calories- 422, Carbs- 44 g, Fat- 22.5 g, Protein- 16.3 g)
  • Dinner: 1 Black Bean Vegetarian Quesadillas tortilla and one serving of easy hard-boiled eggs (Calories- 446, Carbs- 50.4 g, Fat- 16.5 g, Protein- 25.3 g)
  • Total Daily Calories: 1190

Day 2

  • Breakfast: 1 serving of Southwestern Eggs and one orange (Calories- 317, Carbs- 18.6 g, Fat- 18.4 g, Protein- 20.1 g)
  • Lunch: 1 serving of Chicken and Avocado Salad (Calories- 404, Carbs- 12 g, Fat- 25 g, Protein- 35 g)
  • Dinner: 2 servings of Big Bad Bean Burrito (Calories- 489, Carbs- 62 g, Fat- 24 g, Protein- 15 g)
  • Total Daily Calories: 1210

Day 3

  • Breakfast: 1 serving of Crispy Hash Browns (Calories- 342, Carbs- 50 g, Fat- 14 g, Protein- 6 g)
  • Lunch: 1 Peanut Butter and Jelly Sandwich and two Celery Stalks (Calories- 384, Carbs- 44 g, Fat- 19 g, Protein- 13 g)
  • Dinner: 2 servings of Pasta with Fresh Tomato Sauce (Calories- 459, Carbs- 93 g, Fat- 4 g, Protein- 21 g)
  • Total Daily Calories: 1185

Day 4

  • Breakfast: 1 serving of Southwestern Eggs and two cusps of strawberries (Calories- 348, Carbs- 25 g, Fat- 19 g, Protein- 21 g)
  • Lunch: 1 serving of Tuna Stuffed Pepper and one ounce of almonds (Calories- 376, Carbs- 19 g, Fat- 17 g, Protein- 41 g)
  • Dinner: 1 serving of Pasta with Red Sauce and Mozzarella and 12 roasted asparagus spears (Calories- 446, Carbs- 57 g, Fat- 18 g, Protein- 21 g)
  • Total Daily Calories: 1170
1 month meal plan

Day 5

  • Breakfast: 6 ounces of Blueberry Vanilla Greek Yogurt and one apple (Calories- 339, Carbs- 29 g, Fat- 16 g, Protein- 14 g)
  • Lunch: 1 serving of Deli Beef and Sharp Cheddar Roll-Ups and one avocado (Calories- 392, Carbs- 4 g, Fat- 35 g, Protein- 9 g)
  • Dinner: 1 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1202

Day 6

  • Breakfast: 2 servings of fruit salad (Calories- 266, Carbs- 66 g, Fat- 2 g, Protein- 4 g)
  • Lunch: 1 serving of Tuna and Ranch Garden Salad Sandwich (Calories- 445, Carbs- 35 g, Fat- 20 g, Protein- 34 g)
  • Dinner: 1 serving of Easy Cheesy Mixed Vegetables (Calories- 467, Carbs- 26 g, Fat- 14 g, Protein- 55 g)
  • Total Daily Calories: 1178

Day 7

  • Breakfast: 4 easy to peel hard-boiled eggs (Calories- 287, Carbs- 2 g, Fat- 19 g, Protein- 25 g)
  • Lunch: 1 serving of Paleo Avocado Chicken Salad (Calories- 343, Carbs- 8 g, Fat- 25 g, Protein- 16 g)
  • Dinner: 1 lettuce wrapped cheeseburger (Calories- 557, Carbs- 7 g, Fat- 43 g, Protein- 34 g)
  • Total Daily Calories: 1187

Day 8

  • Breakfast: 8 ounces of breakfast fruit smoothie and four easy to peel hard-boiled eggs (Calories- 423, Carbs- 35 g, Fat- 20 g, Protein- 27 g)
  • Lunch: 1 Lemon Avocado Salad serving (Calories- 334, Carbs- 20 g, Fat- 30 g, Protein- 5 g)
  • Dinner: 1 serving of Chicken Kabobs and two servings of pan-fried broccoli (Calories- 411, Carbs- 46 g, Fat- 12 g, Protein- 35 g)
  • Total Daily Calories: 1167

1 month meal plan

Day 9

  • Breakfast: 1 mango smoothie and ounce of Pecans (Calories- 366, Carbs- 44 g, Fat- 22 g, Protein- 6 g)
  • Lunch: 1 chicken and avocado salad and two celery stalks (Calories- 416, Carbs- 14 g, Fat- 25 g, Protein- 35 g)
  • Dinner: 1 easy grilled chicken teriyaki serving (Calories- 373, Carbs- 13 g, Fat- 9 g, Protein- 58 g)
  • Total Daily Calories: 1155

Day 10

  • Breakfast: 1 peanut butter and banana oatmeal serving (Calories- 308, Carbs- 46 g, Fat- 12 g, Protein- 11 g)
  • Lunch: 1 strawberry protein smoothie (Calories- 384, Carbs- 22 g, Fat- 9 g, Protein- 52 g)
  • Dinner: 2 servings of Big Bad Bean Burrito (Calories- 489, Carbs- 62 g, Fat- 24 g, Protein- 15 g)
  • Total Daily Calories: 1181

Day 11

  • Breakfast: 1 bowl of oatmeal and peaches and one ounce of pecans (Calories- 372, Carbs- 44 g, Fat- 22 g, Protein- 8 g)
  • Lunch: 1 serving of Mexican chickpea salad and one ounce of almonds (Calories- 300, Carbs- 25 g, Fat- 19 g, Protein- 12 g)
  • Dinner: 1 serving of Onigiri Balls and one Sea Salt Edamame serving (Calories- 529, Carbs- 93 g, Fat- 7 g, Protein- 22 g)
  • Total Daily Calories: 1201
1 month meal plan

Day 12

  • Breakfast: 1 serving of sausage, egg, and cheese scramble (Calories- 323, Carbs- 9 g, Fat- 22 g, Protein- 22 g)
  • Lunch: 2 servings of tuna in cucumber cups (Calories- 380, Carbs- 17 g, Fat- 20 g, Protein- 34 g)
  • Dinner: 1 slice of broccoli quiche and two servings of easy hard-boiled eggs (Calories- 529, Carbs- 11 g, Fat- 41 g, Protein- 29 g)
  • Total Daily Calories: 1231

Day 13

  • Breakfast: 1 pan of Pesto Scrambled Eggs and two bacon strips (Calories- 376, Carbs- 2 g, Fat- 32 g, Protein- 17 g)
  • Lunch: 1 serving of Cucumber Tomato Salad with Tuna and one ounce of almonds (Calories- 401, Carbs- 19 g, Fat- 17 g, Protein- 43 g)
  • Dinner: 2 servings of Turkey Kielbasa Hash (Calories- 383, Carbs- 23 g, Fat- 24 g, Protein- 18 g)
  • Total Daily Calories: 1161

Day 14

  • Breakfast: 1 pan Pesto Scrambled Eggs and one whole-wheat toast serving (Calories- 347, Carbs- 15 g, Fat- 24 g, Protein- 18 g)
  • Lunch: 1 Peanut butter and jelly sandwich and one sliced bell pepper (Calories- 408, Carbs- 49 g, Fat- 19 g, Protein- 17 g)
  • Dinner: 2 servings of Mozzarella and Hummus on Multigrain Flatbread and one serving of easy steamed green beans (Calories- 455, Carbs- 45 g, Fat- 18 g, Protein- 38 g)
  • Total Daily Calories: 1209

Day 15

  • Breakfast: 1 serving of sausage, egg, and cheese scramble and two bacon strips (Calories- 423, Carbs- 9 g, Fat- 31 g, Protein- 25 g)
  • Lunch: 1 serving of Quick Buffalo Chicken Salad and one serving of cheese slices (Calories- 343, Carbs- 7 g, Fat- 18 g, Protein- 35 g)
  • Dinner: 1 serving of Taco Salad (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1237
1 month meal plan

Day 16

  • Breakfast: 2 servings of spinach, Swiss, and egg white omelet and one apple (Calories- 346, Carbs- 31 g, Fat- 9 g, Protein- 36 g)
  • Lunch: 1 Peanut butter and jelly sandwich (Calories- 371, Carbs- 42 g, Fat- 18 g, Protein- 12 g)
  • Dinner: 1 bowl of rice and beans (Calories- 497, Carbs- 71 g, Fat- 15 g, Protein- 21 g)
  • Total Daily Calories: 1214

Day 17

  • Breakfast: 2 ounces of pecans (Calories- 392, Carbs- 2.4 g, Fat- 41 g, Protein- 5 g)
  • Lunch: 1 serving of cucumber and avocado salad and one serving of cheese slices (Calories- 390, Carbs- 11 g, Fat- 31 g, Protein- 12 g)
  • Dinner: 1 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1253

Day 18

  • Breakfast: 2 ounces of Granola (Calories- 277, Carbs- 30 g, Fat- 14 g, Protein- 8 g)
  • Lunch: 1 apple and vanilla-cinnamon yogurt snack and one banana (Calories- 414, Carbs- 88 g, Fat- 4 g, Protein- 14 g)
  • Dinner: 1 serving of Broccoli Pesto Pasta (Calories- 564, Carbs- 61 g, Fat- 29 g, Protein- 23 g)
  • Total Daily Calories: 1255

Day 19

  • Breakfast: 2 servings of sweet chocolate oatmeal and one ounce of pecans (Calories- 414, Carbs- 55 g, Fat- 22 g, Protein- 9 g)
  • Lunch: 1 serving of mango strawberry arugula salad and one serving of carrots with hummus (Calories- 403, Carbs- 55 g, Fat- 19 g, Protein- 12 g)
  • Dinner: 1 serving of cheesy vegan zoodles and one serving of sea salt edamame (Calories- 394, Carbs- 48 g, Fat- 9 g, Protein- 36 g)
  • Total Daily Calories: 1211
1 month meal plan

Day 20

  • Breakfast: 2 servings of cottage cheese with raspberries and one whole-wheat toast serving (Calories- 393, Carbs- 37 g, Fat- 10 g, Protein- 40 g)
  • Lunch: 1 simple Caprese sandwich (Calories- 353, Carbs- 52 g, Fat- 9 g, Protein- 17 g)
  • Dinner: 1 roasted salmon serving and one serving of steamed broccoli with olive oil and Parmesan (Calories- 431, Carbs- 12 g, Fat- 27 g, Protein- 37 g)
  • Total Daily Calories: 1178

Day 21

  • Breakfast: 1 bowl of protein southwest scramble and one cup of strawberries (Calories- 381, Carbs- 36 g, Fat- 16 g, Protein- 25 g)
  • Lunch:  1 lemon avocado salad (Calories- 343, Carbs- 20 g, Fat- 30 g, Protein- 5 g)
  • Dinner: 1 chicken, bacon, and asparagus skillet serving (Calories- 487, Carbs- 7 g, Fat- 35 g, Protein- 36 g)
  • Total Daily Calories: 1202

Day 22

  • Breakfast: 2 ounces of pecans (Calories- 392, Carbs- 8 g, Fat- 41 g, Protein- 5 g)
  • Lunch: 2 servings of Caprese Salad (Calories- 413, Carbs- 8 g, Fat- 36 g, Protein- 15 g)
  • Dinner: 2 servings of Mozzarella Tortilla Pizza (Calories- 392, Carbs- 35 g, Fat- 19 g, Protein- 23 g)
  • Total Daily Calories: 1196

Day 23

  • Breakfast: 1 Turkey Omelet serving (Calories- 308, Carbs- 4 g, Fat- 21 g, Protein- 25g)
  • Lunch: 2 servings of turkey and avocado wrap (Calories- 288, Carbs- 10 g, Fat- 18 g, Protein- 17 g)
  • Dinner: 4 ounces of pan-fried T-bone and one serving of steamed broccoli with olive oil and Parmesan (Calories- 543, Carbs- 7 g, Fat- 42 g, Protein- 32 g)
  • Total Daily Calories: 1139
1 month meal plan

Day 24

  • Breakfast: 1 bowl of cranberry-banana oatmeal (Calories- 355, Carbs- 67 g, Fat- 6 g, Protein- 14 g)
  • Lunch: 2 servings of carrots with hummus (Calories- 349, Carbs- 45 g, Fat- 15 g, Protein- 14 g)
  • Dinner: 1 bagel with cream cheese serving and one serving of steamed broccoli with olive oil and Parmesan (Calories- 504, Carbs- 69 g, Fat- 18 g, Protein- 21 g)
  • Total Daily Calories: 1208

Day 25

  • Breakfast: 1 serving of microwave peanut butter protein oats (Calories- 312, Carbs- 37 g, Fat- 10 g, Protein- 22 g)
  • Lunch: 2 servings of cottage cheese and strawberries (Calories- 379, Carbs- 25 g, Fat- 5 g, Protein- 57 g)
  • Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and one balsamic asparagus serving (Calories- 481, Carbs- 44 g, Fat- 21 g, Protein- 39 g)
  • Total Daily Calories: 1172
1 month meal plan

Day 26

  • Breakfast: 2 cups of raspberry Greek yogurt (Calories- 542, Carbs- 26 g, Fat- 34 g, Protein- 28 g)
  • Lunch: 1 serving of spicy chicken celery sticks (Calories- 341, Carbs- 8 g, Fat- 17 g, Protein- 34 g)
  • Dinner: 2 servings of steamed broccoli (Calories- 269, Carbs- 14 g, Fat- 19 g, Protein- 10 g)
  • Total Daily Calories: 1151

Day 27

  • Breakfast: 1 breakfast Quesadilla tortilla (Calories- 333, Carbs- 48 g, Fat- 14 g, Protein- 9 g)
  • Lunch: 1 strawberry protein smoothie (Calories- 384, Carbs- 22 g, Fat- 9 g, Protein- 52 g)
  • Dinner: 1 serving of 5 ingredient coconut curry and one serving of green beans with olive oil (Calories- 488, Carbs- 30 g, Fat- 40 g, Protein- 11 g)
  • Total Daily Calories: 1206

Day 28

  • Breakfast: 6 ounces of blueberry vanilla Greek yogurt and one apple (Calories- 339, Carbs- 29 g, Fat- 16 g, Protein- 14 g)
  • Lunch: 2 ounces of almonds (Calories- 328, Carbs- 5 g, Fat- 28 g, Protein- 12 g)
  • Dinner: BLT lettuce wraps (Calories- 533, Carbs- 12 g, Fat- 46 g, Protein- 16 g)
  • Total Daily Calories: 1200
1 month meal plan

Day 29

  • Breakfast: 1 serving of peach and strawberry smoothie and four bacon strips (Calories- 328, Carbs- 26 g, Fat- 20 g, Protein- 8 g)
  • Lunch: 1 serving of cucumber tomato salad with tuna and one ounce of almonds (Calories- 401, Carbs- 19 g, Fat- 17 g, Protein- 43 g)
  • Dinner: 1 serving of salt and pepper chicken wings (Calories- 552, Carbs- 2 g, Fat- 40 g, Protein- 44 g)
  • Total Daily Calories: 1281

Day 30

  • Breakfast: 1 turkey and spinach omelet serving and two strips of bacon (Calories- 462, Carbs- 8 g, Fat- 32 g, Protein- 35 g)
  • Lunch: 1 serving of keto avocado pepperoni salad and two servings of cucumber slices (Calories- 375, Carbs- 9 g, Fat- 29 g, Protein- 17 g)
  • Dinner: 1 serving of BLT lettuce wraps and two cups of roast teriyaki broccoli (Calories- 345, Carbs- 17 g, Fat- 24 g, Protein- 14 g)
  • Total Daily Calories: 1183

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