30-Day Weight Loss Foods

Don't get stuck in a rut! Try these delicious recipes that cover every meal of the day, and then some.

30-Day Weight Loss Meal Plan

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

30-day weight loss foods

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

30-day weight loss foods

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

30-day weight loss foods

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

Breakfast: Individual Egg and Spinach Bowl and Chocolate Meal Replacement Shake
Lunch: Peanut Chickpea Buddha Bowl
Crockpot Cauliflower Fried Rice
Snack option: Spiced Green Tea Smoothie
Dessert option: 
Two-Ingredient Watermelon Sorbet

Day 7

30-Day Weight Loss Meal Plan

Breakfast: Morning Banana Split
Lunch: Roasted Vegetable Quinoa Bowl
Better Than Your Mom’s Chicken Soup
Snack option: No-Bake Workout Bar
Dessert option: 
Two-Ingredient Watermelon Sorbet 

Day 8

30-Day Weight Loss Meal Plan

Breakfast: Healing Sweet Potato and Poached Buddha Bowl
Lunch: Barbecue Chicken and Avocado Quesadilla
Clean Eating Pizza Lasagna Rolls
Snack option: Cookie Dough Energy Bites
Dessert option: 
Skinny Mini Blueberry Cheesecakes

Day 9

Open Face Scrambled Eggs and Avocado Toast

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

30-Day Weight Loss Meal Plan

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

Blueberry Oat Pancakes

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

Black Pepper Salmon with Avocado Salad

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

blackened sockeye salmon with cauliflower stir fry

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

30-Day Weight Loss Meal Plan

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

asian stuffed bell peppers

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

30-Day Weight Loss Meal Plan

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

clean eating deviled eggs

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

30-day weight loss foods

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

slow cooker chicken pot roast

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!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. 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!

  2. What lovely looking foods I didnt think I cud hav!! The pancakes and other carbs are “yummy”.

  3. 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 🙂

    1. 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

  4. 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.

  5. 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?

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