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Blog Nutrition Diets 1-Month Meal Plan To Lose 20 Pounds Healthily

1-Month Meal Plan To Lose 20 Pounds Healthily

1 month meal plan

Diet plans can help with weight loss if at least they 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 and explain how much weight you can safely lose in a month. Stick around for a bonus one month, 1200 calorie meal plan.

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Simple Lose 20 Pounds In 1 Month Meal Plan

Congratulations for making the bold decision to follow a healthy meal plan this month in order to prompt weight loss. Contrary to what you might think, the journey will not be easy. You will likely be tempted to consume junk food, extra portions, and even snack now and then. Keep your eye on the prize though and try following this 1-month diet meal plan to the end. 

You may be frustrated, especially if you keep weighing yourself and the scale does not budge. Keep in mind that the CDC suggests a healthy weight loss entails losing one to two pounds in a week (2). Anything more than this is deemed rapid and unhealthy weight loss and is linked with short-term side effects like nausea, diarrhea, headaches, and menstrual irregularities for the ladies (3).

In the long run, rapid weight loss is associated with gallstones and nutrition deficiencies (3). That said, even if you don’t lose 20 pounds by the end of the month, be proud of yourself if you shed four to eight pounds by then. You may be more likely to achieve this if you take up other weight loss interventions like exercise in addition to your meal plan. Be sure, though, to talk to your healthcare provider before making such changes.

1200 calories per day is the low end of what most health experts would 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. 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 1200 calorie meal ideas:

1 month meal plan
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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 on Rye sandwich and one serving of Peanut Butter & 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: 1190

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: 1210

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: 1185

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: 1170

Read More: 1200-Calorie Diet Weight Loss Calculator: From Creating A Caloric Deficit To Tracking Your Results

lose 20 pounds in 1 month meal plan
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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 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1202

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: 1178

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: 1187

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 Lemon Avocado Salad serving (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: 1167
1 month healthy meal plan
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Day 9 (1)

  • Breakfast: 1 mango smoothie and 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: 1155

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: 1181

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 Sea Salt Edamame serving (Calories- 529, Carbs- 93 g, Fat- 7 g, Protein- 22 g)
  • Total Daily Calories: 1201

Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!

See also  30 Day Low-Carb Meal Plan: Is The Low-Carb Craze Worth A Shot?
1 month meal plan to lose weight
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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: 1231

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: 1161

Day 14 (1)

  • Breakfast: 1 pan Pesto Scrambled Eggs and one whole-wheat toast serving (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: 1209

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: 1237
1 month meal plan to lose weight
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Day 16 (1)

  • Breakfast: 2 servings of spinach, Swiss, 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: 1214

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 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1253

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: 1255

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: 1211

Read More: 1200-Calorie Diabetic Diet: The Beginner’s Guide To Reduced-Calorie Meal Plans

1 month diet meal plan
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Day 20 (1)

  • Breakfast: 2 servings of cottage cheese with raspberries and one whole-wheat toast serving (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: 1178

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 chicken, bacon, and asparagus skillet serving (Calories- 487, Carbs- 7 g, Fat- 35 g, Protein- 36 g)
  • Total Daily Calories: 1202

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: 1196

Day 23 (1)

  • Breakfast: 1 Turkey Omelet serving (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: 1139
1 month diet meal plan
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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 bagel with cream cheese serving 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: 1208

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 balsamic asparagus serving (Calories- 481, Carbs- 44 g, Fat- 21 g, Protein- 39 g)
  • Total Daily Calories: 1172

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See also  5-Day Water Fast: How To Do It, Benefits, And Dangers
healthy
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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: 1151

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: 1206

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: 1200
food planning
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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: 1281

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: 1183

Weight Loss According To The Age

The Bottom Line

What is the best 1 month diet plan? It is the eating plan that allows you to maintain an unrestrictive calorie deficit, includes healthy meals, and aims at losing four to eight pounds. Losing 20 pounds has been deemed unhealthy, which is why you should avoid any fad diet suggesting you can lose such tremendous weight in that short duration. The above 1200 calorie 1-month diet plan can help you lose weight safely and healthily. Be sure to adjust for your individual needs. Good luck as you try it!

If you want to do even more for your body, why don’t you supplement a healthy diet with some exercise? Check out this 20-min Full Body Workout at Home.

See also  Benefits Of 24-Hour Fast: Putting Your Willpower To The Test

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Generate a 1200 calorie diet meal plan (2021, eatthismuch.com)
  2. Losing Weight (2020, cdc.gov)
  3. Rapid Weight Loss (2019, webmd.com)
R. Mogeni
R. Mogeni

Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim.
Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.

K. Fleming
K. Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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