30-Day Weight Loss Meal Plan

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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. This 30-day weight loss meal plan changes all of that.


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!

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 the meals that are single servings (like the 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 in our 30-day weight loss meal plan. If our laid-out plan doesn’t fit your schedule, swap up the meals! Do 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 Meal Plan

Day 1

30-Day Weight Loss Meal Plan

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 Meal Plan

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 Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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

30-Day Weight Loss Meal Plan

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 

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14 Comments on "30-Day Weight Loss Meal Plan"

  1. Kat  April 11, 2018

    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!

    • Gale Compton  April 11, 2018

      Hi Kat, Please click on each recipe. Thank you. 🙂

  2. Sharon rybak  April 13, 2018

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

    • Nichole Furlong  April 13, 2018

      We hope you try out one of the recipes! Enjoy!

  3. JANICE  April 17, 2018

    What can I have in the place of the fish?

  4. Amy L  July 20, 2018

    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 🙂

    • Gale Compton  July 21, 2018

      Amy, We’re super excited to follow your journey. You’ve got this!!!

    • Michelle  July 22, 2018

      I’m going to do this with you! Starting tomorrow July 23rd! Best of luck!

    • Amy L  August 22, 2018

      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

  5. Amy  August 22, 2018

    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.

    • Gale Compton  August 23, 2018

      Amy, WOW, that’s great news. Please continue with you updates. 🙂

  6. Jane  January 12, 2019

    Well…I need a diet with NO meat!


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