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Download LoseWeightVeryFast 30 Day Meal Plan.pdf Here

Welcome to your 30 day meal plan. Feel free to mix them up as much as you want if you don’t like some meals or snack. Congratulations to you in taking the first step to reaching your goal. Remember that you can mix the meals up and even create your own future meal plans.

I have used this plan myself and have seen excellent results. I suggest you also invest in high grade omega 3’s which is good for your heart and will be a daily intake. Protein will also be a great investment, choose wisely and good luck!

30 day meal plan

Day 1 of your 30 day meal plan

Breakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites, high grade omega-

3's

Snack #1
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other snack from another day
Lunch

Grilled chicken on a whole wheat wrap with lettuce, tomato and salsa, bottle of water

Snack #2
Plain greek yogurt (Chobani, Oikos, etc) with honey and almonds, bottle of water
Dinner
Grilled ahi tuna steak, edamame, jasmine rice, sauteed broccoli, and a bottle of water
Snack #3

12 ounce glass of skim or 1% milk and a small banana or berries

Day 2 of your 30 day meal plan

Breakfast

Whole wheat english muffin w/ jelly, high grade omega-3's, protein shake (skim milk and 1 scoop of your protein powder, 1/2 banana)

Snack #1
1/2 peanut butter sandwich on whole wheat bread, bottle of water
Lunch

Canned tuna in water (mix with lemon juice and black pepper) add fat free mayo put on whole wheat bread, bottle of water

Snack #2
Plain greek yogurt (Chobani, Oikos, etc) with honey and almonds, bottle of water
Dinner

Cajun chicken breast, cous cous, baked sweet potato, mixed grilled veggies, and a bottle of water

Snack #3
No fat cottage cheese or ricotta cheese with cinnamon and a few crushed almonds

 

Day 3 of your 30 day meal plan

Breakfast

5 egg white /1 whole egg omelet (made with onions, peppers, mushrooms and salsa) high grade omega-3's whole wheat toast, and a bottle of water

30 day meal plan

Snack #1
1% cottage cheese, ripe banana, bottle of water
Lunch

Turkey burger with onions, lettuce, tomato, and fat free swiss cheese, fat free yogurt, bottle of water

Grilled ahi tuna steak, edamame, jasmine rice, sauteed broccoli, and a bottle of water

Snack #3
1-2 pieces of fat free string cheese, and grapes

Day 4 of your 30 day meal plan

Breakfast

Whole wheat waffles w/ fresh blueberries and fat free cool whip, protein shake (skim milk and 1 scoop protein powder ) and high grade omega-3's

Snack #1
1/2 peanut butter sandwich on whole wheat bread, bottle of water
Lunch

Grilled chicken on a whole wheat wrap with lettuce, tomato, and salsa, fat free yogurt, and a bottle of water

Snack #2
1/2 peanut butter sandwich, on whole wheat bread, bottle of water
Dinner

Top round or grilled sirloin steak, baked sweet potato, grilled asparagus, bottle of water

Snack #3
Thinly sliced roasted turkey wrapped around a pickle, with cayenne pepper

 

Day 5 of your 30 day meal plan

Breakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites,

3's

Canned tuna in water (mix with lemon juice and black pepper) add fat free mayo put on whole wheat bread, bottle of water

Snack #2
Turkey or beef jerky, saltine crackers, bottle of water
Dinner

Cajun chicken breast, cous cous, baked sweet potato, mixed grilled veggies, and a bottle of water

Snack #3
12 ounce glass of skim milk or 1% milk, and a small banana or berries

Day 6 of your 30 day meal plan

Breakfast

Whole wheat toast, egg white souffle (5 egg whites mixed in a glass bowl microwaved on high for

4 minutes) high grade omega-3's

Snack #1
1/2 peanut butter sandwich on whole wheat bread, bottle of water
Lunch

Turkey burger with onions, lettuce, tomato, and fat free swiss cheese, fat free yogurt, bottle of water

Snack #2
1/2 peanut butter sandwich, on whole wheat bread, bottle of water
Dinner

Lemon grilled chicken, brown rice, grilled vegetable mix, bottle of water

Snack #3
Air popped popcorn with Molly McButter seasoning, bottle of water

 

Day 7 of your 30 day meal plan

Breakfast

Bowl of Kashi Go Lean (or other high protein cereal) w/ skim milk, scrambled egg whites with salsa,high grade omega-3's

Snack #1
Bag of homemade trail mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Lunch

Grilled chicken on a whole wheat wrap with lettuce, tomato, and salsa, fat free yogurt, and a bottle of water

Grilled pork chop, applesauce, grilled portobello mushrooms, baked sweet potato, bottle of water

Snack #3
Air popped popcorn with cinnamon sugar, bottle of water

Day 8 of your 30 day meal plan

Breakfast

Bowl of Kashi Heart to Heart cereal w/ skim milk, high grade omega-3's, fat free greek yogurt

Turkey burger with onions, lettuce, tomato, and fat free swiss cheese, fat free yogurt, bottle of water

Snack #2
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other snack from another day
Dinner
Grilled salmon steak (w/ teriyaki drizzle), brown rice, sauteed broccoli, bottle of water
Snack #3

1% cottage cheese, fresh strawberries, bottle of water

 

Day 9 of your 30 day meal plan

Breakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites,

3's

Grilled chicken on a whole wheat wrap with onions and BBQ sauce, fat free yogurt, bottle of water

Snack #2
1% cottage cheese, 1 ripe banana, bottle of water
Dinner

Top round or grilled sirloin steak, baked sweet potato, grilled asparagus, bottle of water

Snack #3
Greek yogurt, hand full of crushed almonds

Day 10 of your 30 day meal plan

Snack Breakfast

Breakfast smoothie- made with 2 cups of skim milk, 1/2 banana, fresh strawberries and 1 scoop protein powder or vanilla greek yogurt, high grade omega-3's

SnackSnack #1
Almonds and apricots (mix about 10 dried apricots with 20-25 almonds in a bag), bottle of water
Lunch

Mixed green salad with grilled salmon, lemon, and black pepper, bottle of water

Grilled salmon steak (w/ teriyaki drizzle), brown rice, sauteed broccoli, bottle of water

Snack #3
Beef jerky or turkey jerky, bottle of water

 Day 11 of your 30 day meal plan

Breakfast

Whole wheat waffles w/ applesauce, high grade omega-3's, protein shake (skim milk and 1 scoop protein shake)

Tuna fish salad (made with fat free mayo to prepare) on whole wheat pita with craisins, apple, bottle of water

Snack #2
Peanut butter, sliced green apple, bottle of water
Dinner

Turkey burger on a whole wheat bun with A-1 steak sauce, baked "sweet potato" fries, bottle of water

Snack #3
Small bowl of Kashi Go Lean (or other high protein cereal) in nonfat / skim milk

Day 12 of your 30 day meal plan

Breakfast

Whole wheat toast, egg white souffle (5 egg whites mixed in a glass bowl microwaved on high for 4 minutes) high grade omega-3's

Snack #1
Plain greek yogurt (Chobani, Oikos, etc) with sliced peaches and almonds, bottle of water
Lunch

Sashimi lunch over brown rice and edamame, light soy sauce, bottle of water

Cajun chicken breast, cous cous, baked sweet potato, mixed grilled veggies, and a bottle of water

Snack #3
1% cottage cheese, fresh strawberries, bottle of water

 

Day 13 of your 30 day meal plan

Breakfast

Turkey bacon, whole wheat toast, scrambled egg whites w/ salsa, skim milk,

3's

Snack #1
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other

snack from another day

Lunch

Grilled chicken on a whole wheat wrap with onions and BBQ sauce, fat free yogurt, bottle of water

Snack #2
Turkey or beef jerky, saltine crackers, bottle of water
Dinner

Roasted turkey breast, sweet potato mash, cranberry sauce, grilled zucchini, bottle of water

Snack #3
Air popped popcorn with ranch powder, bottle of water

Day 14 of your 30 day meal plan

Breakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites, high grade omega-

3's

SnackBreakfast

Fat free granola bar, banana, glass of skim milk, high grade omega-3's

Lunch

Roasted turkey breast (leftovers from dinner), on whole wheat bread with cranberry sauce, lettuce,black pepper, and slivered almonds

Grilled pork chop, applesauce, grilled portobello mushrooms, baked sweet potato, bottle of water

Snack #3
Air popped popcorn with cajun spices, bottle of water

 

15

Bowl of oatmeal with 1 scoop protein powder, high grade omega-3’s, glass of skim milk

Snack #1
Plain greek yogurt (Chobani, Oikos, etc) with honey and almonds, apple, bottle of water
Lunch

Mixed green salad with grilled chicken, pineapple, and orange slices, bag of pretzels, bottle of water

Snack #2
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other snack from another day
Dinner
Grilled halibut steak (w/ squeezed lemon), brown rice, sauteed spinach, bottle of water
Snack #3

12 ounce glass of skim or 1% milk and a small banana or berries

Day 16 of your 30 day meal plan

Breakfast

Breakfast smoothie- made with 2 cups of skim milk, 1/2 banana, fresh strawberries and 1 scoop protein powder or vanilla greek yogurt, high grade omega-3's

Turkey breast on a whole wheat wrap with hot mustard and fat free swiss cheese, fat free yogurt, bottle of water

Snack #2
Turkey or beef jerky, saltine crackers, bottle of water
Dinner

Grilled pork chop, applesauce, grilled portobello mushrooms, baked sweet potato, bottle of water

Snack #3
No fat cottage cheese or ricotta cheese with cinnamon and a few crushed almonds

 

Day 17 of your 30 day meal plan

SnackBreakfast

Fat free granola bar, banana, glass of skim milk, high grade omega-3's

SnackSnack #1
1% cottage cheese, ripe banana, bottle of water
Lunch

Peanut butter and jelly sandwich on whole wheat bread, fat free yogurt, bottle of water

Snack #2
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other

snack from another day Dinner

Fresh pasta with roasted red tomato sauce and grilled oregano chicken, bottle of water

Snack #3
1-2 pieces of fat free string cheese, and grapes

Day 18 of your 30 day meal plan

Breakfast

Turkey bacon, whole wheat toast, scrambled egg whites w/ salsa, skim milk, high grade omega3's

Snack #1
1/2 peanut butter sandwich on whole wheat bread, bottle of water
Lunch

Grilled chicken on a whole wheat wrap with grilled veggies, bag of pretzels, bottle of water

Snack #2
1/2 peanut butter sandwich, on whole wheat bread, bottle of water
Dinner

Grilled sirloin steak with garlic and A-1 steak sauce, baked sweet potato, sauteed broccoli, bottle of water

Snack #3
Thinly sliced roasted turkey wrapped around a pickle, with cayenne pepper

 

Day 19 of your 30 day meal plan

Scrambled egg whites with fat free mozzarella, salsa, english muffin, skim milk, high grade omega-3's

Snack #1
Bag of homemade trail mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Lunch

Mixed green salad with grilled chicken, pineapple, and orange slices, bag of pretzels, bottle of water

Snack #2
Bag of homemade trail mix (coconut, almonds, Kashi Go Lean cereal, walnuts, sprinkle a few chocolate chips)
Dinner

Grilled chicken breast with roasted apple and onion, cous cous, sweet potato, mixed grilled veggies, bottle of water

Snack #3
12 ounce glass of skim or 1% milk and a small banana or berries

Day 20 of your 30 day meal plan

Breakfast

Whole wheat waffles with sugar free maple syrup and pumpkin butter, skim milk, high grade omega-3's

Snack #1
25-30 grapes, low fat mozzarella string cheese, bottle of water
Lunch

Tuna fish salad (made with fat free mayo to prepare) on whole wheat pita with craisins, apple, bottle of water

Snack #2
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other snack from another day

Dinner

Grilled ahi tuna steak, edamame, jasmine rice, sauteed broccoli, and a bottle of water

Snack #3
Air popped popcorn with drizzled honey, bottle of water

 

Day 21 of your 30 day meal plan

Breakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites, high grade omega-

3's

Grilled chicken on a whole wheat wrap, with mango slices and black pepper, fat free yogurt, bottle of water

Baked chicken breast, sweet potato fries (baked in the oven with a coating of PAM), mixed grilled veggies, bottle of water

Snack #3
Air popped popcorn with garlic powder and hot sauce, bottle of water

Day 22 of your 30 day meal plan

Breakfast

Oatmeal power shake made with 12 ounces of skim milk, 1/4 cup of oats, bananas, strawberries, and1 Scoop protein powder or plain yogurt, high grade omega-3's

Snack #1
A bag of pretzels with spicy mustard, fat free yogurt, bottle of water
Lunch

Grilled chicken on a whole wheat wrap with spinach, sundried tomatoes, and pepper, fat free yogurt, bottle of water

1% cottage cheese, fresh strawberries, bottle of water

 

Day 23 of your 30 day meal plan

Breakfast

Bowl of Kashi Heart to Heart cereal w/ skim milk, high grade omega-3s, fat free greek yogurt

Pasta salad with citrus grilled chicken, and low fat vinaigrette, bottle of water

Snack #2
Turkey or beef jerky, saltine crackers, bottle of water
Dinner

Top round or grilled sirloin steak, baked sweet potato, grilled asparagus, bottle of water

Snack #3
Greek yogurt, hand full of crushed almonds

Day 24 of your 30 day meal plan

SnackBreakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites, high grade omega3's

Egg white and pepper omelet on a whole wheat wrap with fat free swiss cheese, fat free yogurt, bottle of water

Snack #2
A bag of pretzels with spicy mustard, fat free yogurt, bottle of water
Dinner

Lemon filet of sole, wilted garlic spinach, brown rice, bottle of water

Snack #3
Beef jerky or turkey jerky, bottle of water

 

Day 25 of your 30 day meal plan

Breakfast

Bowl of Kashi Go Lean (or other high protein cereal) w/ skim milk, scrambled egg whites with salsa,high grade omega-3's

Canned tuna in water (mix with lemon juice and black pepper) add fat free mayo put on whole wheat bread, bottle of water

Snack #2
Plain greek yogurt (Chobani, Oikos, etc) with honey and almonds, bottle of water
Dinner

Grilled pork chop, applesauce, grilled portobello mushrooms, baked sweet potato, bottle of water

Day 26 of your 30 day meal plan

Breakfast

English muffin with pumpkin butter, protein shake (skim milk, banana and 1 scoop protein powder), high grade omega-3's

Snack #1
Peanut butter, sliced green apple, bottle of water
Lunch

Steak and cheese wrap (on whole wheat wrap, slice up flank steak and grill with onions and peppers) add low fat mozzarella

Chicken parmesan lite (made with grilled chicken and fat free mozzarella cheese), black beans and rice, bottle of water

Snack #3
1% cottage cheese, fresh strawberries, bottle of water

 

Day 27 of your 30 day meal plan

Breakfast

Whole wheat french toast (dipped in egg beaters) with sugar free maple syrup, glass of skim milk,high grade omega-3's

Snack #1
Plain greek yogurt (Chobani, Oikos, etc) with sliced peaches and almonds, bottle of water
Lunch

Cajun grilled chicken on a whole wheat wrap with lettuce, tomato and salsa, bottle of water

Snack #2
A couple of bunches of grapes, wedge of laughing cow or baby bel cheese, bottle of water
Dinner

Turkey sausage with red peppers and onions, baked sweet potato, bottle of water

Snack #3
Air popped popcorn sprinkled with parmesan cheese, bottle of water

Day 28 of your 30 day meal plan

Breakfast

Scrambled egg whites, turkey bacon, whole wheat toast, glass of skim milk, high grade omega-

3's

Snack #1
Walnuts and apricots (mix about 10 dried apricots with 10-12 walnuts in a bag), bottle of water
Lunch

Peanut butter and jelly sandwich on whole wheat bread, fat free yogurt, bottle of water

Snack #2 https://...c-cialis-in-uk/
Plain greek yogurt (Chobani, Oikos, etc) with honey and almonds, bottle of water
Dinner

Chicken cacciatore lite (made with mushrooms, tomatoes, peppers) brown rice, bottle of water

Snack #3
Air popped popcorn with sprinkled sea salt, bottle of water

 

Day 29 of your 30 day meal plan

Breakfast

Bowl of oatmeal (add cinnamon + walnuts), skim milk, scrambled egg whites, high grade omega3's

Snack #1
Turkey or beef jerky, saltine crackers, bottle of water
Lunch

Grilled chicken on a whole wheat wrap with onions and BBQ sauce, fat free yogurt, bottle of water

Snack #2
Protein Shake (skim milk and 1 scoop of protein powder and ½ banana) or swap in any other snack from another day
Dinner
Grilled ahi tuna steak, edamame, jasmine rice, sauteed broccoli, and a bottle of water
Snack #3

12 ounce glass of skim milk or 1% milk, and a small banana or berries

Day 30 of  30 day meal plan

Breakfast

Whole wheat english muffin w/ jelly, high grade omega-3's, protein shake (skim milk and 1 scoop of protein powder, 1/2 banana)

Canned tuna in water (mix with lemon juice and black pepper) add fat free mayo put on whole wheat bread, bottle of water

Snack #2
1/2 peanut butter sandwich, on whole wheat bread, bottle of water
Dinner

Cajun chicken breast, cous cous, baked sweet potato, mixed grilled veggies, and a bottle of water

Snack #3
1-2 pieces of fat free string cheese, and grapes

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