1-Month Meal Plan To Lose 20 Pounds Healthily

Diet plans can help with weight loss if they at least give you inspiration for meals that help you maintain a calorie deficit. In light of this, most dieters are looking for the best 1-month meal plan that can help them lose up to 20 pounds. Is there such a 1-month diet plan? This read will hopefully answer this question and explain how much weight you can safely lose in a month. Stick around for a bonus one-month, 1,200-calorie meal plan. 

How Do I Plan A Meal For One Month?

Monthly meal planning can help you to stay on track with your fitness goals. It ensures you mostly eat healthy balanced meals within your calorie goals. When planning your meals for the next 30 days, you should take out some time before the month starts. Set realistic goals you want to achieve. 

These are the steps you should take when planning your meals for the upcoming month:

Step 1: Look at Your Calendar

If you have a happening social life, you should consider all the things you may end up eating when hanging out with your friends or coworkers. Some people try to prepare for this by planning their meals from Monday to Friday when they’re busy at work or school, and then leaving the weekends open for more flexibility.

Step 2: Consider Your Dietary Needs

Before you start planning your meals, think about your health needs and any dietary restrictions you have. For example, individuals with diabetes generally skip foods with a high sugar content. Some people choose to avoid animal-based foods for a variety of reasons. If you don’t have any specific dietary restrictions, you should aim for a healthy balanced diet with a variety of foods from all the food groups.

Step 3: Choose Recipes

This part of meal planning is quite fun but it can be time-consuming. The recipes you choose depend on your preferences and budget. Don’t choose recipes with complex ingredients or if you aren’t sure you can easily find them at the nearest grocery store. Go for easy recipes – the ones that are simple but delicious at the same time!

Step 4: Plan Weekly Themes

Add meals for each day of the week to your weekly calendar. Consider the meals that you can cook beforehand, how to use the leftovers, or choose ingredients you can use in multiple dishes to avoid wastage. Assign a theme to each week or each day of the week. For example, you can have Taco Tuesdays or Meatless Mondays. This will help you narrow down your options and streamline your planning for the meals.

Step 5: Monitor and Adjust

Throughout the weeks, watch what works and what doesn’t. There could be some recipes that don’t turn out as you expected. Also, take note of any meals you particularly enjoy or recipes you want to try again. Use this feedback to refine your meal planning for the future.

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What Is a Good Meal Plan?

A good meal plan will give your body all the nutrients it needs daily while staying within your daily caloric goal. In addition to meeting your nutrient requirements, it should also fit within your preferences and budget and include foods that are readily available to you. 

A good meal plan is the one that (2):

• Includes lean protein such as poultry, fish, meat, nuts, eggs, and beans.
• Includes whole grains, vegetables, fruits, and low-fat dairy items.
• Limits saturated fats and added sugars.
• Limits portion sizes.

Remember to adjust the ingredients and portion sizes according to your health and physical needs. Feel free to swap out any meals that don’t fit your dietary requirements.

Simple 1-Month Meal Plan

Congratulations on making the bold decision to follow a healthy meal plan this month in order to prompt weight loss. You should keep in mind that the CDC suggests a healthy weight loss entails losing one to two pounds in a week (3). Anything more than this is considered rapid and unhealthy weight loss and in addition to being unsustainable, it is linked with short-term side effects such as nausea, diarrhea, headaches, and menstrual irregularities for women (4).

In the long term, rapid weight loss is associated with gallstones and nutrition deficiencies (3). You’re also highly likely to regain weight that you lose too quickly. That being said, if you aren’t at your goal weight by the end of the month, be proud of yourself if you manage to shed four to eight pounds by then. You may be more likely to achieve this if you take up other weight loss interventions such as exercise in addition to your meal plans. However, you should talk to your healthcare provider before you make such changes.

1,200 calories per day is at the low end of what most health experts recommend for weight loss. It may not be enough for you to maintain a healthy pace of weight loss. Work with a dietitian or use an online calculator to estimate an appropriate calorie amount to meet your individual needs while enabling weight loss. You can then feel free to adjust this meal plan to meet those needs by increasing portion sizes or adding snacks. 

So, what recipes are included in this 1-month healthy meal plan? Take a look at the 1-month 1,200 calorie meal ideas:

Day 1 (1)

Breakfast: 2 servings of cottage cheese with raspberries (Calories – 323, Carbs – 25 g, Fat – 9 g, Protein – 36 g)

Lunch:  1 tomato and hummus sandwich on rye sandwich and one serving of peanut butter and celery (Calories – 422, Carbs – 44 g, Fat – 22.5 g, Protein – 16.3 g)

Dinner: 1 black bean vegetarian quesadillas tortilla and one serving of easy hard-boiled eggs (Calories – 446, Carbs – 50.4 g, Fat – 16.5 g, Protein – 25.3 g)

Total Daily Calories: 1,190

Day 2 (1)

Breakfast: 1 serving of Southwestern eggs and one orange (Calories – 317, Carbs – 18.6 g, Fat – 18.4 g, Protein – 20.1 g)

Lunch: 1 serving of chicken and avocado salad (Calories – 404, Carbs – 12 g, Fat – 25 g, Protein – 35 g)

Dinner: 2 servings of big bad bean burrito (Calories – 489, Carbs – 62 g, Fat – 24 g, Protein – 15 g)

Total Daily Calories: 1,210

Day 3 (1)

Breakfast: 1 serving of crispy hash browns (Calories – 342, Carbs – 50 g, Fat – 14 g, Protein – 6 g)

Lunch: 1 peanut butter and jelly sandwich and two celery stalks (Calories – 384, Carbs – 44 g, Fat – 19 g, Protein – 13 g)

Dinner: 2 servings of pasta with fresh tomato sauce (Calories – 459, Carbs – 93 g, Fat – 4 g, Protein – 21 g)

Total Daily Calories: 1,185

Day 4 (1)

Breakfast: 1 serving of Southwestern eggs and two cusps of strawberries (Calories – 348, Carbs – 25 g, Fat – 19 g, Protein – 21 g)

Lunch: 1 serving of tuna stuffed pepper and one ounce of almonds (Calories – 376, Carbs – 19 g, Fat – 17 g, Protein – 41 g)

Dinner: 1 serving of pasta with red sauce and mozzarella and 12 roasted asparagus spears (Calories – 446, Carbs – 57 g, Fat – 18 g, Protein – 21 g)

Total Daily Calories: 1,170

Day 5 (1)

Breakfast: 6 ounces of blueberry vanilla Greek yogurt and one apple (Calories – 339, Carbs – 29 g, Fat – 16 g, Protein – 14 g)

Lunch: 1 serving of deli beef and sharp Cheddar roll-ups and one avocado (Calories – 392, Carbs – 4 g, Fat – 35 g, Protein – 9 g)

Dinner: 1 serving taco salad (Calories – 471, Carbs – 10 g, Fat – 23 g, Protein – 50 g)

Total Daily Calories: 1,202

Day 6 (1)

Breakfast: 2 servings of fruit salad (Calories – 266, Carbs – 66 g, Fat – 2 g, Protein – 4 g)

Lunch: 1 serving of tuna and ranch garden salad sandwich (Calories – 445, Carbs – 35 g, Fat – 20 g, Protein – 34 g)

Dinner: 1 serving of easy cheesy mixed vegetables (Calories – 467, Carbs – 26 g, Fat – 14 g, Protein – 55 g)

Total Daily Calories: 1,178

Day 7 (1)

Breakfast: 4 easy-to-peel hard-boiled eggs (Calories – 287, Carbs – 2 g, Fat – 19 g, Protein – 25 g)

Lunch: 1 serving of paleo avocado chicken salad (Calories – 343, Carbs – 8 g, Fat – 25 g, Protein – 16 g)

Dinner: 1 lettuce-wrapped cheeseburger (Calories – 557, Carbs – 7 g, Fat – 43 g, Protein – 34 g)

Total Daily Calories: 1,187

Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey

Day 8 (1)

Breakfast: 8 ounces of breakfast fruit smoothie and four easy-to-peel hard-boiled eggs (Calories – 423, Carbs – 35 g, Fat – 20 g, Protein – 27 g)

Lunch: 1 serving lemon avocado salad (Calories – 334, Carbs – 20 g, Fat – 30 g, Protein – 5 g)

Dinner: 1 serving of chicken kabobs and two servings of pan-fried broccoli (Calories – 411, Carbs – 46 g, Fat – 12 g, Protein – 35 g)

Total Daily Calories: 1,167

Day 9 (1)

Breakfast: 1 mango smoothie and one ounce of pecans (Calories – 366, Carbs – 44 g, Fat – 22 g, Protein – 6 g)

Lunch: 1 chicken and avocado salad and two celery stalks (Calories – 416, Carbs – 14 g, Fat – 25 g, Protein – 35 g)

Dinner: 1 easy grilled chicken teriyaki serving (Calories – 373, Carbs – 13 g, Fat – 9 g, Protein – 58 g)

Total Daily Calories: 1,155

Day 10 (1)

Breakfast: 1 peanut butter and banana oatmeal serving (Calories – 308, Carbs – 46 g, Fat – 12 g, Protein – 11 g)

Lunch: 1 strawberry protein smoothie (Calories – 384, Carbs – 22 g, Fat – 9 g, Protein – 52 g)

Dinner: 2 servings of big bad bean burrito (Calories – 489, Carbs – 62 g, Fat – 24 g, Protein – 15 g)

Total Daily Calories: 1,181

Day 11 (1)

Breakfast: 1 bowl of oatmeal and peaches and one ounce of pecans (Calories – 372, Carbs – 44 g, Fat – 22 g, Protein – 8 g)

Lunch: 1 serving of Mexican chickpea salad and one ounce of almonds (Calories – 300, Carbs – 25 g, Fat – 19 g, Protein – 12 g)

Dinner: 1 serving of onigiri balls and one serving of sea salt edamame (Calories – 529, Carbs – 93 g, Fat – 7 g, Protein – 22 g)

Total Daily Calories: 1,201

Day 12 (1)

Breakfast: 1 serving of sausage, egg, and cheese scramble (Calories – 323, Carbs – 9 g, Fat – 22 g, Protein – 22 g)

Lunch: 2 servings of tuna in cucumber cups (Calories – 380, Carbs – 17 g, Fat – 20 g, Protein – 34 g)

Dinner: 1 slice of broccoli quiche and two servings of easy hard-boiled eggs (Calories – 529, Carbs – 11 g, Fat – 41 g, Protein – 29 g)

Total Daily Calories: 1,231

Day 13 (1)

Breakfast: 1 pan of pesto scrambled eggs and two bacon strips (Calories – 376, Carbs – 2 g, Fat – 32 g, Protein – 17 g)

Lunch: 1 serving of cucumber tomato salad with tuna and one ounce of almonds (Calories – 401, Carbs – 19 g, Fat – 17 g, Protein – 43 g)

Dinner: 2 servings of turkey kielbasa hash (Calories – 383, Carbs – 23 g, Fat – 24 g, Protein – 18 g)

Total Daily Calories: 1,161

Day 14 (1)

Breakfast: 1 pan pesto scrambled eggs and one serving whole-wheat toast (Calories – 347, Carbs – 15 g, Fat – 24 g, Protein – 18 g)

Lunch: 1 peanut butter and jelly sandwich and one sliced bell pepper (Calories – 408, Carbs – 49 g, Fat – 19 g, Protein – 17 g)

Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and one serving of easy steamed green beans (Calories – 455, Carbs – 45 g, Fat – 18 g, Protein – 38 g)

Total Daily Calories: 1,209

Day 15 (1)

Breakfast: 1 serving of sausage, egg, and cheese scramble and two bacon strips (Calories – 423, Carbs – 9 g, Fat – 31 g, Protein – 25 g)

Lunch: 1 serving of quick buffalo chicken salad and one serving of cheese slices (Calories – 343, Carbs – 7 g, Fat – 18 g, Protein – 35 g)

Dinner: 1 serving of taco salad (Calories – 471, Carbs – 10 g, Fat – 23 g, Protein – 50 g)

Total Daily Calories: 1,237

Day 16 (1)

Breakfast: 2 servings of spinach, Swiss cheese, and egg white omelet and one apple (Calories – 346, Carbs – 31 g, Fat – 9 g, Protein – 36 g)

Lunch: 1 peanut butter and jelly sandwich (Calories – 371, Carbs – 42 g, Fat – 18 g, Protein – 12 g)

Dinner: 1 bowl of rice and beans (Calories – 497, Carbs – 71 g, Fat – 15 g, Protein – 21 g)

Total Daily Calories: 1,214

Day 17 (1)

Breakfast: 2 ounces of pecans (Calories – 392, Carbs – 2.4 g, Fat – 41 g, Protein – 5 g)

Lunch: 1 serving of cucumber and avocado salad and one serving of cheese slices (Calories – 390, Carbs – 11 g, Fat – 31 g, Protein – 12 g)

Dinner: 1 serving taco salad (Calories – 471, Carbs – 10 g, Fat – 23 g, Protein – 50 g)

Total Daily Calories: 1,253

Day 18 (1)

Breakfast: 2 ounces of granola (Calories – 277, Carbs – 30 g, Fat – 14 g, Protein – 8 g)

Lunch: 1 apple and vanilla-cinnamon yogurt snack and one banana (Calories – 414, Carbs – 88 g, Fat – 4 g, Protein – 14 g)

Dinner: 1 serving of broccoli pesto pasta (Calories – 564, Carbs – 61 g, Fat – 29 g, Protein – 23 g)

Total Daily Calories: 1,255

Day 19 (1)

Breakfast: 2 servings of sweet chocolate oatmeal and one ounce of pecans (Calories – 414, Carbs – 55 g, Fat – 22 g, Protein – 9 g) 

Lunch: 1 serving of mango strawberry arugula salad and one serving of carrots with hummus (Calories – 403, Carbs – 55 g, Fat – 19 g, Protein – 12 g)

Dinner: 1 serving of cheesy vegan zoodles and one serving of sea salt edamame (Calories – 394, Carbs – 48 g, Fat – 9 g, Protein – 36 g)

Total Daily Calories: 1,211

Day 20 (1)

Breakfast: 2 servings of cottage cheese with raspberries and one serving whole-wheat toast (Calories – 393, Carbs – 37 g, Fat – 10 g, Protein – 40 g)

Lunch: 1 simple Caprese sandwich (Calories – 353, Carbs – 52 g, Fat – 9 g, Protein – 17 g)

Dinner: 1 roasted salmon serving and one serving of steamed broccoli with olive oil and Parmesan (Calories – 431, Carbs – 12 g, Fat – 27 g, Protein – 37 g)

Total Daily Calories: 1,178

Day 21 (1)

Breakfast: 1 bowl of protein southwest scramble and one cup of strawberries (Calories – 381, Carbs – 36 g, Fat – 16 g, Protein – 25 g)

Lunch:  1 lemon avocado salad (Calories – 343, Carbs – 20 g, Fat – 30 g, Protein – 5 g)

Dinner: 1 serving chicken, bacon, and asparagus skillet (Calories – 487, Carbs – 7 g, Fat – 35 g, Protein – 36 g)

Total Daily Calories: 1,202

Day 22 (1)

Breakfast: 2 ounces of pecans (Calories – 392, Carbs – 8 g, Fat – 41 g, Protein – 5 g)

Lunch: 2 servings of Caprese salad (Calories – 413, Carbs – 8 g, Fat – 36 g, Protein – 15 g)

Dinner: 2 servings of mozzarella tortilla pizza (Calories – 392, Carbs – 35 g, Fat – 19 g, Protein – 23 g)

Total Daily Calories: 1,196

Day 23 (1)

Breakfast: 1 serving turkey omelet (Calories – 308, Carbs – 4 g, Fat – 21 g, Protein – 25g)

Lunch: 2 servings of turkey and avocado wrap (Calories – 288, Carbs – 10 g, Fat – 18 g, Protein – 17 g)

Dinner: 4 ounces of pan-fried T-bone and one serving of steamed broccoli with olive oil and Parmesan (Calories – 543, Carbs – 7 g, Fat – 42 g, Protein – 32 g)

Total Daily Calories: 1,139

Day 24 (1)

Breakfast: 1 bowl of cranberry-banana oatmeal (Calories – 355, Carbs – 67 g, Fat – 6 g, Protein – 14 g)

Lunch: 2 servings of carrots with hummus (Calories – 349, Carbs – 45 g, Fat – 15 g, Protein – 14 g)

Dinner: 1 serving bagel with cream cheese and one serving of steamed broccoli with olive oil and Parmesan (Calories – 504, Carbs – 69 g, Fat – 18 g, Protein – 21 g)

Total Daily Calories: 1,208

Day 25 (1)

Breakfast: 1 serving of microwave peanut butter protein oats (Calories – 312, Carbs – 37 g, Fat – 10 g, Protein – 22 g)

Lunch: 2 servings of cottage cheese and strawberries (Calories – 379, Carbs – 25 g, Fat – 5 g, Protein – 57 g)

Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and one serving balsamic asparagus (Calories – 481, Carbs – 44 g, Fat – 21 g, Protein – 39 g)

Total Daily Calories: 1,172

Day 26 (1)

Breakfast: 2 cups of raspberry Greek yogurt (Calories – 542, Carbs – 26 g, Fat – 34 g, Protein – 28 g)

Lunch: 1 serving of spicy chicken celery sticks (Calories – 341, Carbs – 8 g, Fat – 17 g, Protein – 34 g)

Dinner: 2 servings of steamed broccoli (Calories – 269, Carbs – 14 g, Fat – 19 g, Protein – 10 g) 

Total Daily Calories: 1,151

Day 27(1)

Breakfast: 1 breakfast quesadilla tortilla (Calories – 333, Carbs – 48 g, Fat – 14 g, Protein – 9 g)

Lunch: 1 strawberry protein smoothie (Calories – 384, Carbs – 22 g, Fat – 9 g, Protein – 52 g)

Dinner: 1 serving of 5-ingredient coconut curry and one serving of green beans with olive oil (Calories – 488, Carbs – 30 g, Fat – 40 g, Protein – 11 g)

Total Daily Calories: 1,206

Day 28 (1)

Breakfast: 6 ounces of blueberry vanilla Greek yogurt and one apple (Calories – 339, Carbs – 29 g, Fat – 16 g, Protein – 14 g)

Lunch: 2 ounces of almonds (Calories – 328, Carbs – 5 g, Fat – 28 g, Protein – 12 g)

Dinner: BLT lettuce wraps (Calories – 533, Carbs – 12 g, Fat – 46 g, Protein – 16 g)

Total Daily Calories: 1,200

Day 29 (1)

Breakfast: 1 serving of peach and strawberry smoothie and four bacon strips (Calories – 328, Carbs – 26 g, Fat – 20 g, Protein – 8 g)

Lunch: 1 serving of cucumber tomato salad with tuna and one ounce of almonds (Calories – 401, Carbs – 19 g, Fat – 17 g, Protein – 43 g)

Dinner: 1 serving of salt and pepper chicken wings (Calories – 552, Carbs – 2 g, Fat – 40 g, Protein – 44 g)

Total Daily Calories: 1,281

Day 30 (1)

Breakfast: 1 turkey and spinach omelet serving and two strips of bacon (Calories – 462, Carbs – 8 g, Fat – 32 g, Protein – 35 g)

Lunch: 1 serving of keto avocado pepperoni salad and two servings of cucumber slices (Calories – 375, Carbs – 9 g, Fat – 29 g, Protein – 17 g)

Dinner: 1 serving of BLT lettuce wraps and two cups of roast teriyaki broccoli (Calories – 345, Carbs – 17 g, Fat – 24 g, Protein – 14 g)

Total Daily Calories: 1,183

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What Should I Eat to Lose Weight in 1 Month?

Losing weight in a month requires a combination of healthy eating, physical activity, and lifestyle changes. Here is a general guideline for a meal plan that could help you lose weight in a month:

Breakfast:

• Option 1: Oatmeal topped with fresh berries and a sprinkle of nuts or seeds.
• Option 2: Greek yogurt with sliced fruits and a drizzle of honey, paired with a small handful of almonds.
• Option 3: Whole-grain toast with avocado slices and poached eggs.

Mid-Morning Snack:

• Option 1: One piece of fruit, such as an apple or a pear.
• Option 2: Carrot and cucumber sticks with hummus.
• Option 3: A small handful of mixed nuts and seeds.

Lunch:

• Option 1: Grilled chicken or tofu salad with mixed greens, vegetables, and a light vinaigrette dressing.
• Option 2: Quinoa and black bean bowl with roasted vegetables and a squeeze of lime juice.
• Option 3: Whole-wheat wrap filled with lean turkey or tuna, lettuce, tomato, and mustard.

Afternoon Snack:

• Option 1: Low-fat cottage cheese with cherry tomatoes.
• Option 2: Whole-grain crackers with sliced cheese or hummus.
• Option 3: A protein smoothie made with spinach, banana, almond milk, and protein powder.

Dinner:

• Option 1: Baked salmon or tofu with steamed broccoli and quinoa.
• Option 2: Turkey chili with kidney beans, served with a side salad.
• Option 3: Stir-fried vegetables and lean beef or shrimp with brown rice.

Evening Snack (optional):

• Option 1: A small bowl of mixed berries.
• Option 2: Air-popped popcorn seasoned with a sprinkle of nutritional yeast.
• Option 3: A small serving of low-fat Greek yogurt with a drizzle of honey.

This is just an example of a meal plan that could help you to lose weight in a month. Portion sizes should be adjusted according to your individual needs. You can also include regular physical activities and work on improving your sleep patterns to ensure you stay on track.

Read more: Vegan Weight Loss Meal Plan and Prep Tips

How Much Weight Can I Lose in 1 Month by Following a Diet Plan?

Fad diets that claim you can lose all those extra pounds in a week or two could be hazardous for your health. You may end up gaining more weight after some time. Not to mention that you may feel more stressed and unsatisfied during the days when you’re following the diet.

The CDC says you can lose 1 to 2 pounds a week safely (3). So, aiming to lose approximately 4 to 8 pounds a month is a good goal. Even if you can lose more weight quickly when you start a diet, it may not be good for you, and the weight may come back later.

However, you can definitely opt for healthier options such as a 4-day diet plan that doesn’t make bogus claims and leaves you healthier, fitter, and happier!

FAQs

• How much protein do I need?

The minimum amount of protein you should aim for is approximately 0.8 grams per kilogram of body weight or 0.36 grams per pound. This is what is needed to meet the average person’s basic nutrition needs. However, some people need more protein than this, particularly if they’re physically active. Talk to your healthcare provider or a registered dietitian for more individualized recommendations.

• How much weight can I lose by eating one meal a day for a month?

According to the CDC, you can lose approximately 1 to 2 pounds per week if you follow a safe diet plan that is supported by positive lifestyle changes.

• Will I gain weight if I eat 2000 calories a day?

Consuming 2,000 calories a day may lead to weight maintenance if it aligns with your energy needs. Some people may lose weight on 2,000 calories per day. However, for others, it could result in weight gain if it exceeds their energy expenditure. Similarly, people who are aiming to lose weight may need to consume fewer calories than 2,000 per day to create a calorie deficit. It depends on your daily energy requirements, which are influenced by a variety of individual factors.

You should talk to a registered dietitian to determine if you should eat 2,000 calories a day, or more, or fewer.

The Bottom Line

What is the best 1-month diet plan? It’s the eating plan that allows you to maintain a calorie deficit without being overly restrictive, includes healthy balanced meals, and aims at four to eight pounds of weight loss. Losing 20 pounds in a month is neither safe nor sustainable for most people, which is why you should avoid any fad diet that suggests you can lose such a tremendous amount of weight in such a short duration. The above 1,200-calorie 1-month diet plan can help you lose weight safely and healthily. Make sure you adjust it to suit your individual needs. Good luck as you try it!