Goal: Healthy, sustainable weight loss (1–2 lbs per week with a calorie deficit)
Calories: Approximately 1,400–1,700 per day (adjust portions based on your needs)
Water: Drink 8–10 glasses daily
Exercise: Walk 30–45 minutes or do light exercise 5 days a week.

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Week 1

Day 1

Breakfast: Greek yogurt with blueberries and chia seeds
Snack: Apple with 1 tablespoon peanut butter
Lunch: Grilled chicken breast, brown rice, steamed broccoli
Snack: Handful of almonds
Dinner: Baked salmon with roasted asparagus

Day 2

Breakfast: Oatmeal with banana and cinnamon
Snack: Cottage cheese with cucumber
Lunch: Turkey lettuce wraps with avocado
Snack: Orange
Dinner: Grilled shrimp with mixed vegetables

Day 3

Breakfast: Scrambled eggs with spinach and tomatoes
Snack: Mixed berries
Lunch: Grilled chicken salad with olive oil dressing
Snack: Baby carrots and hummus
Dinner: Lean beef stir-fry with vegetables

Day 4

Breakfast: Protein smoothie with spinach, banana, and almond milk
Snack: Hard-boiled eggs
Lunch: Tuna salad with mixed greens
Snack: Apple slices
Dinner: Baked chicken with green beans

Day 5

Breakfast: Whole wheat toast with avocado and eggs
Snack: Greek yogurt
Lunch: Turkey sandwich on whole-grain bread
Snack: Walnuts
Dinner: Grilled salmon with roasted Brussels sprouts

Day 6

Breakfast: Cottage cheese with strawberries
Snack: Pear
Lunch: Chicken quinoa bowl with vegetables
Snack: Celery with peanut butter
Dinner: Turkey meatballs with zucchini noodles

Day 7

Breakfast: Veggie omelet
Snack: Grapes
Lunch: Grilled chicken Caesar salad (light dressing)
Snack: Almonds
Dinner: Baked cod with broccoli

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Week 2

Day 8

Breakfast: Overnight oats with berries
Snack: Orange
Lunch: Grilled chicken wrap
Snack: Greek yogurt
Dinner: Salmon with roasted vegetables

Day 9

Breakfast: Egg muffins with spinach
Snack: Apple
Lunch: Turkey chili
Snack: Cottage cheese
Dinner: Chicken stir-fry

Day 10

Breakfast: Protein pancakes with berries
Snack: Almonds
Lunch: Tuna salad
Snack: Carrots and hummus
Dinner: Grilled steak with green beans

Day 11

Breakfast: Smoothie bowl
Snack: Pear
Lunch: Chicken quinoa salad
Snack: Mixed berries
Dinner: Baked tilapia

Day 12

Breakfast: Greek yogurt parfait
Snack: Hard-boiled eggs
Lunch: Turkey burger (no bun)
Snack: Cucumber slices
Dinner: Grilled chicken with asparagus

Day 13

Breakfast: Oatmeal with walnuts
Snack: Apple
Lunch: Shrimp salad
Snack: Cottage cheese
Dinner: Lean beef and vegetables

Day 14

Breakfast: Veggie omelet
Snack: Banana
Lunch: Chicken salad
Snack: Pistachios
Dinner: Baked salmon

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Week 3

Day 15

Breakfast: Greek yogurt with strawberries
Snack: Almonds
Lunch: Chicken rice bowl
Snack: Orange
Dinner: Grilled shrimp

Day 16

Breakfast: Avocado toast with egg
Snack: Apple
Lunch: Turkey wrap
Snack: Greek yogurt
Dinner: Chicken and broccoli

Day 17

Breakfast: Protein smoothie
Snack: Cottage cheese
Lunch: Tuna salad
Snack: Walnuts
Dinner: Salmon with asparagus

Day 18

Breakfast: Oatmeal with blueberries
Snack: Hard-boiled egg
Lunch: Chicken Caesar salad
Snack: Pear
Dinner: Beef stir-fry

Day 19

Breakfast: Veggie omelet
Snack: Grapes
Lunch: Turkey chili
Snack: Mixed berries
Dinner: Baked cod

Day 20

Breakfast: Cottage cheese and pineapple
Snack: Almonds
Lunch: Chicken quinoa bowl
Snack: Apple
Dinner: Turkey meatballs

Day 21

Breakfast: Protein pancakes
Snack: Orange
Lunch: Grilled chicken salad
Snack: Hummus with carrots
Dinner: Salmon and broccoli

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Week 4

Day 22

Breakfast: Greek yogurt with granola
Snack: Banana
Lunch: Chicken wrap
Snack: Cottage cheese
Dinner: Grilled shrimp

Day 23

Breakfast: Oatmeal with cinnamon
Snack: Apple
Lunch: Turkey sandwich
Snack: Almonds
Dinner: Baked salmon

Day 24

Breakfast: Veggie omelet
Snack: Orange
Lunch: Chicken salad
Snack: Greek yogurt
Dinner: Lean steak with vegetables

Day 25

Breakfast: Protein smoothie
Snack: Pear
Lunch: Tuna wrap
Snack: Walnuts
Dinner: Chicken stir-fry

Day 26

Breakfast: Avocado toast
Snack: Cottage cheese
Lunch: Turkey burger lettuce wrap
Snack: Grapes
Dinner: Grilled cod

Day 27

Breakfast: Overnight oats
Snack: Apple
Lunch: Chicken quinoa salad
Snack: Carrots and hummus
Dinner: Baked salmon

Day 28

Breakfast: Greek yogurt parfait
Snack: Banana
Lunch: Shrimp salad
Snack: Almonds
Dinner: Turkey meatballs

Day 29

Breakfast: Scrambled eggs with spinach
Snack: Mixed berries
Lunch: Grilled chicken bowl
Snack: Cottage cheese
Dinner: Baked tilapia

Day 30

Breakfast: Protein pancakes with berries
Snack: Apple with peanut butter
Lunch: Turkey lettuce wraps
Snack: Greek yogurt
Dinner: Grilled salmon with roasted vegetables

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Healthy Snack Ideas

• Greek yogurt
• Cottage cheese
• Mixed berries
• Apple slices
• Banana
• Orange
• Pear
• Almonds
• Walnuts
• Pistachios
• Hard-boiled eggs
• Hummus with carrots
• Celery with peanut butter

Healthy Drinks

• Water
• Lemon water
• Green tea
• Black coffee (no sugar)
• Unsweetened herbal tea
• Sparkling water

Tips for Better Results

• Eat protein with every meal to stay full longer.
• Fill half your plate with vegetables.
• Choose whole grains instead of refined carbs.
• Avoid sugary drinks and processed snacks.
• Get 7–9 hours of sleep each night.
• Stay active by walking, strength training, or doing other exercises most days of the week.
• Track your progress weekly instead of weighing yourself every day.

This 30-day plan emphasizes lean protein, fiber-rich vegetables, healthy fats, and complex carbohydrates to support gradual, sustainable weight loss while providing balanced nutrition.