Don't get stuck in a rut! Try these delicious recipes that cover every meal of the day, and then some.
Sometimes, I find it hard to stick to my weight loss plan. Maybe it’s that I’m not committed, but I don’t think that’s the problem. I know that nothing tastes as good as skinny feels! More likely, it’s because I live a pretty busy, on-the-go life. I don’t always have time to whip up from scratch meals, which leads to what I call take-out derailment. These 30-day weight loss foods change all of that.
Do 30-day weight loss foods work? Yes, 30-day weight loss meal plans can work if they are tailored to the individual’s needs and goals. It is important to ensure that the meal plan includes a wide variety of nutritious foods and that the individual is tracking their calories and physical activity.
Additionally, it is important to stay motivated and committed to the meal plan. It’s also important to supplement your lifestyle change with a bit of exercise. Now, this doesn’t necessarily mean hitting the gym (especially if you’re too busy), but simply taking the stairs or going for a short walk can make all the difference in your weight loss journey.
First of all, this 30-day plan offers a balanced diet plan filled with high-protein, low-carb options. In addition to nutritious foods, having a meal plan ready takes the thinking out of weight loss. Because your meals are all laid out and ready to go, you don’t have to worry about what’s for breakfast, lunch, or dinner. The meals are already planned for the week!
Simplify and Healthify
I think the best way to follow a 30-day weight loss meal plan is to compile your grocery list for the week and do one big shop on Saturday or Sunday afternoon. Once you have everything in hand, you can start prepping for the entire week. Because many of these recipes can be doubled to create leftovers, you can cut down the amount of work for each meal. Even meals that are single servings (like smoothies, energy bites, bowls, salads, and casseroles) can be prepared in advance.
As a result of all your planning and preparation, all you have to do is toss your meals together when you’re ready to eat! Do you know what else I absolutely love about this 30-day weight loss meal plan? All of the recipes are completely delicious! Every single day is packed full of flavor and you get to enjoy foods like pizza and creamy sauces in addition to an optional snack and dessert each day.
Finally, before we get into the actual play, don’t be afraid to mix up the days with our 30-day weight loss foods. If our laid-out plan doesn’t fit your schedule, swap up the meals! Be sure to let us know what worked and what didn’t work in the comments – we love to hear from you!
The 30-day Weight Loss Foods
Day 1
Breakfast: Spinach and Egg Breakfast Pizza
Lunch: Poblano and Turkey Sausage Casserole
Dinner: One-Pan Oven Skirt Steak with Broccolini and White Beans
Snack option: Vegan Avocado Spinach Smoothie
Dessert option: Chocolate Strawberry Cups
Day 2
Breakfast: Weight Watchers Banana Blueberry Pancakes
Lunch: Southwestern Chicken & Veggie Salad
Dinner: Chicken Cordon Bleu Casserole
Snack option: 16oz Plain nonfat Greek yogurt, and 2 cups fresh strawberries
Dessert option: 3-Ingredient Pineapple Skewers
Day 3
Breakfast: Mediterranean Egg White Frittata (2 servings)
Lunch: Fresh & Hearty Salad (2 servings)
Dinner: Easy Turkey Sausage with Peppers & Onions served with Super Easy Cauliflower “Fried Rice”
Snack option: Superfoods Smoothie
Dessert option: Sweet and Salty Chocolate-Covered Pretzels
Day 4
Breakfast: Chocolate Chip Workout Pancakes
Lunch: Creamy Sun-dried Tomato Chicken
Dinner: Chinese Barbecue Pork served with Fresh & Hearty Salad
Snack option: Skinny Fruit & Yogurt Salad
Dessert option: FroYo Berry Bites
Day 5
Breakfast: Whole Grain Peanut Butter and Fruit Toast
Lunch: Spring Greens with Strawberries and Candied Pecans
Dinner: Turkey Cutlets with Quinoa Pilaf
Snack option: Skinny Bell Pepper Boats
Dessert option: Roasted Peaches with Cinnamon, Vanilla, and Honey
Day 6
Breakfast: Individual Egg and Spinach Bowl and Chocolate Meal Replacement Shake
Lunch: Peanut Chickpea Buddha Bowl
Dinner: Crockpot Cauliflower Fried Rice
Snack option: Spiced Green Tea Smoothie
Dessert option: Two-Ingredient Watermelon Sorbet
Day 7
Breakfast: Morning Banana Split
Lunch: Roasted Vegetable Quinoa Bowl
Dinner: Better Than Your Mom’s Chicken Soup
Snack option: No-Bake Workout Bar
Dessert option: Two-Ingredient Watermelon Sorbet
Day 8
Breakfast: Healing Sweet Potato and Poached Buddha Bowl
Lunch: Barbecue Chicken and Avocado Quesadilla
Dinner: Clean Eating Pizza Lasagna Rolls
Snack option: Cookie Dough Energy Bites
Dessert option: Skinny Mini Blueberry Cheesecakes
Day 9
Breakfast: Open Face Scrambled Eggs and Avocado Toast
Lunch: Chicken Teriyaki Rice Bowl
Dinner: Grilled Turkey Veggie Burgers
Snack option: Banana Coconut Energy Bar
Dessert option: Skinny Mint Cookies
Day 10
Breakfast: Southwestern Protein Breakfast Burrito
Lunch: Clean Eating Grilled Cheese and Tomato Basil Soup
Dinner: Flatbread Veggie Pizza
Snack option: Curry Greek-Style Yogurt Dip
Dessert option: Pan-Seared Peaches and Cinnamon
Day 11
Breakfast: Blueberry Oat Pancakes
Lunch: Spinach and Bean Burrito Wrap
Dinner: Oven-Crisp Fish Tacos
Snack option: Avocado Dip
Dessert option: Cantaloupe Granita
Day 12
Breakfast: Protein Quinoa Blueberry Breakfast Bowl
Lunch: Chickpea Cucumber Salad
Dinner: Chicken and Black Bean Chili
Snack option: Skinny Peanut Butter-Yogurt Dip
Dessert option: No-Bake Lemon Berry Cups
Day 13
Breakfast: Dairy Free Crepes
Lunch: Veggie and Pesto Sandwich
Dinner: Crock Pot Low Fat Beef Stew
Snack option: Spicy Pumpkin Hummus
Dessert option: Sangria Fruitsicles
Day 14
Breakfast: Flourless Banana Pancakes
Lunch: Mediterranean Grilled Shrimp Salad
Dinner: Baked Vegetable Spring Rolls
Snack option: Slow Cooker Skinny Applesauce
Dessert option: Mini Apple Strudel
Day 15
Breakfast: Asparagus Frittata with Herb Blossoms
Lunch: Avocado Egg Salad Sandwich
Dinner: Black Pepper Salmon with Avocado Salad
Snack option: Slow Cooker Skinny Applesauce
Dessert option: Quinoa Almond Joy Bars
Day 16
Breakfast: Three Seed Berry Parfait
Lunch: Pearl Barley and Vegetable Minestrone
Dinner: Italian Style Meatloaf
Snack option: Beet Chips with Tzatziki Dipping Sauce
Dessert option: Banana Pudding
Day 17
Breakfast: Individual Egg and Spinach Bowl
Lunch: Perfect Turkey and Cheese Flat-Out Wrap
Dinner: Skinny Slow Cooker Veggie Pot Pie Stew
Snack option: Peanut Butter and Honey Oat Bars
Dessert option: Yogurt and Blueberry Jam Popsicles
Day 18
Breakfast: Mediterranean Egg White Frittata
Lunch: Hearty Kale Salad
Dinner: Flatout Thin Crust Pear and Gorgonzola Pizza
Snack option: Carrot & Zucchini Whole Grain Muffins
Dessert option: Coconut Mango Ice Cream
Day 19
Breakfast: Slow Cooker Vegetable Omelette
Lunch: Pasta Salad with Pesto, Mozzarella and Tomatoes
Dinner: Barbecued Beans and Chicken Joes
Snack option: No-Bake Workout Bars
Dessert option: Pumpkin Pie Chia Pudding
Day 20
Breakfast: Overnight French Toast Casserole
Lunch: Grilled Chicken and Blueberry Salad
Dinner: Slow Cooker Asian Braised Pork Tenderloin
Snack option: Caramel Pumpkin Spice Popcorn
Dessert option: Vegan Chocolate Banana Nut Bread
Day 21
Breakfast: Banana-Walnut Bran Muffins
Lunch: Supermodel Superfood Salad
Dinner: Asian Salad with Crispy Chicken
Snack option: Baked Apple Chips
Dessert option: Blueberry Tart with Walnut Crust
Day 22
Breakfast: Sweet Potato Pancakes
Lunch: Clean-Eating Cobb Salad
Dinner: Barbecue Chicken and Avocado Quesadillas
Snack option: Chili-Lime Spiced Pumpkin Seeds
Dessert option: Frothy Chocolate Shake
Day 23
Breakfast: Bacon & Egg Breakfast Muffins (2 servings)
Lunch: Salmon-Lentil Patty wrapped in a lettuce leaf
Dinner: Clean Eating Taco Salad
Snack option: Bell Pepper Candy
Dessert option: No-Bake Lemon Berry Cups
Day 24
Breakfast: Avocado Breakfast Toast
Lunch: Caprese Salad in a Jar
Dinner: Blackened Sockeye Salmon (2 grams)
Cauliflower Stir Fry
Snack option: Baked Parmesan Butternut Chips
Dessert option: Healthy Frozen Yogurt With Fresh Fruit Salad and Mint
Day 25
Breakfast: Fried Eggs with Mushrooms and Brussels Sprouts
Lunch: Chicken and Crisp Veggie Sandwich
Dinner: Mediterranean Penne with Sundried Tomatoes
Snack option: Cranberry Pumpkin Seed Granola
Dessert option: Blackberry-Banana Ice Cream
Day 26
Breakfast: Breakfast Parfait to Go
Lunch: Grilled Chicken and Blueberry Salad
Dinner: Asian Stuffed Bell Peppers
Snack option: Banana Grape Smoothie
Dessert option: Cranberry Apricot Fruit Cake
Day 27
Breakfast: Egg and Tomato Feta Toast (2 servings)
Lunch: Mediterranean Tuna Salad served on lettuce leaves
Dinner: Skillet Lemon Chicken with Roasted Vegetables
Snack option: Pretzel Stack
Dessert option: Poached Pear with Coconut Cream
Day 28
Breakfast: Flourless Banana Pancakes
Lunch: Garden Salad with Lemon & Oil Dressing
Dinner: Slow Cooker Texas Chili with Skinny Mexican Rice
Snack option: Clean Eating Deviled Eggs
Dessert option: Gingerbread Brownies
Day 29
Breakfast: Slow Cooker Sweet Potato Oatmeal
Lunch: Chickpea and Tomato Salad with Grilled Chicken
Dinner: Slow Cooker Herb Chicken and Vegetables
Snack option: Oven Baked Zucchini Chips
Dessert option: Pumpkin Cheesecake
Day 30
Breakfast: Western Omelet Flat-Out Wrap
Lunch: 6-Ingredient Tuna Salad Stuffed Eggs
Dinner: Slow Cooker Chicken Pot Roast
Snack option: Sweet Potato Crunchies
Dessert option: Chocolate Peppermint Cookies
You can mix and match the options on different days of this 30-day weight loss meal plan to personalize what sounds good on any given day. Enjoy!
If you enjoyed this post be sure to check out:
- Pack a Healthier Lunch with these 11 Recipes
- 30-Day Get in Shape Training Program for Beginners
- Beginner’s Total Body 30-Day Challenge
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Give us your thoughts on this post, and on the content you’d like to see in the future, in our comments section!
Looks amazing, thank you for this! Just what I will need to re-jump start my weight loss! Question for you…is there a condensed version with the grocery list for each week or do we just click on each day and collect the ingredients? Thanks again for doing this! Your food is absolutely delicious!
Hi Kat, Please click on each recipe. Thank you. 🙂
What lovely looking foods I didnt think I cud hav!! The pancakes and other carbs are “yummy”.
We hope you try out one of the recipes! Enjoy!
What can I have in the place of the fish?
Janice, To replace a meat based protein with another, try one of our chicken recipes, w/o cheese.
Here’s two recommendations:
https://skinnyms.com/slow-cooker-chicken-pot-roast/
https://skinnyms.com/one-pan-roasted-chicken-and-veggies-dinner-recipe/
Hi, I am about to start this weight loss meal on Monday- July 23rd- I will come back here on Aug 22- 30 days from now to let you know my starting weight (on July 23rd) and my weight on August 22. Please wish me luck and thank you so much for this weight loss menu. Amy 🙂
Amy, We’re super excited to follow your journey. You’ve got this!!!
I’m going to do this with you! Starting tomorrow July 23rd! Best of luck!
Amy L is here!!!!!! Started out on July 22nd 168lbs, today? I am 158lbs. It worked and I’m so happy. I initially did not realize your meal plans were for multiple servings so the first two days I ate A LOT until I noticed (5/6 servings etc). Anyway I’m happy it worked and also one thing I added was not eating actual food after 6pm. I only ate fruits or vegetables after 6pm if I was ever hungry. I plan to continue this meal plan until I hit my goal weight which is my pre-babies weight 145lbs. I’ll be back on September 23 to report my new weight. Hopefully it’ll be 145 or something close to that. Thank you so much for this plan
Yes!!! Amy is here! I started out on July 23rd as 168lbs. Today (August 22nd) I am 158lbs. It worked. At first I didn’t realize I had to eat one or two servings, like I didn’t realize your menu contained more than one serving lol. Anyway another thing that worked for me was not eating food after 6pm so after 6pm I had fruits or vegetables if I was ever hungry. I’ll continue with this plan as my target goal is my pre-babies weight which is 145lbs. Hopefully by September 23rd I’ll come report something close to that or that. Thank you for the meal plan ??. Be back on September 24th to report my new weight.
Amy, WOW, that’s great news. Please continue with you updates. 🙂
Well…I need a diet with NO meat!
Jane, Check these out https://skinnyms.com/?s=vegetarian+meal+plan
So, I only cook for myself and these recipes have multiple servings. Can I do every day twice so I’m not wasting so much food?
Hi Kaelani, you can also make a half portion of the recipes (use half the amount of ingredients listed).