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Blog Nutrition Diets 30-Day Shred Diet Plan Menu For Beginners

30-Day Shred Diet Plan Menu For Beginners

weight loss meal plans

Putting together a weight loss diet plan is no easy task. You have to account for your total daily calories and ensure that you are getting enough nutrients. What this means is that you have to maintain the right balance of all food groups. Unfortunately, most beginners, including expert dieters, do not know how to craft a weight loss meal plan. For this reason, we have crafted some 30-day shred diet plan menu ideas for you. We know people have different meal preferences, but this is just meant to direct you into crafting your very own. Check it out.

Get Ultimate 28 Days Meal & Workout Plan

How To Lose Weight In 30 Days

Can you lose weight in a month and build muscle? The answer is yes. You could lose four to eight pounds in a month if you were to abide by CDC’s healthy weight loss principles (3). This would entail healthy eating, exercising, and practising other weight loss promoting habits like eating mindfully.

If you want to lose pounds within these 30 days using a meal plan, experts recommend using a low-calorie diet plan that helps you maintain a calorie deficit. Please note that it should not be overly restrictive to avoid nutritional deficiencies and burnout. In this article, we will provide samples of 1500 and 1700 calorie weight loss diet plan menus. You can determine your daily calorie needs for weight loss using an online calculator or by speaking with a nutritionist. As always, make sure you consult with a healthcare professional before making any major dietary changes. Take a look at the healthy meal plans for weight loss:

1500-Calorie Weight Loss Diet Plan Menus

Day 1 (1)

  • Breakfast: 2 servings of ham and egg scramble (Calories- 583, Carbs- 10 g, Fat- 32 g, and Protein- 58 g)
  • Lunch: 2 servings of cucumber turkey sandwich with gournay (Calories- 520, Carbs- 28 g, Fat- 40 g, and Protein- 20 g)
  • Dinner: Steamed broccoli with olive oil and Parmesan (Calories- 378, Carbs- 15 g, Fat- 27 g, and Protein- 17 g)
  • Total Calories: 1480

Day 2 (1)

  • Breakfast: 1 serving of sausage, egg and cheese scramble and two cups of strawberries (Calories- 415, Carbs- 25 g, Fat- 23 g, and Protein- 24 g) 
  • Lunch: 2 servings of cheese slices (Calories- 230, Carbs- 0.8 g, Fat- 19 g, and Protein- 14 g)
  • Dinner: 1 serving of tomatoes, eggs, and chorizo (Calories- 725, Carbs- 12 g, Fat- 54 g, and Protein- 41 g)
  • Total Calories: 1370

Read More: 40-Year-Old Male Diet Plan: Here Is How To Stay Toned And Healthy After 40

best diet for weight loss
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Day 3 (1)

  • Breakfast: 2 eggs, cheese and bacon omelet and one apple (Calories- 790, Carbs- 24 g, Fat- 44 g, and Protein- 69 g)
  • Lunch: 2 sliced bell peppers (Calories- 74, Carbs- 9 g, Fat- 0.7 g, and Protein- 2.4 g)
  • Dinner: 2 servings of veggie and chicken salad (Calories- 589, Carbs- 26 g, Fat- 31 g, and Protein- 39 g)
  • Total Calories: 1453

Day 4 (1)

  • Breakfast: 2 servings of scrambled eggs and broccoli and four bacon strips (Calories- 403, Carbs- 4 g, Fat- 29 g, and Protein- 27 g)
  • Lunch: 2 servings of cucumber avocado salad (Calories- 550, Carbs- 21 g, Fat- 43 g, and Protein- 10 g)
  • Dinner: 1 serving of cheesy chicken and spinach (Calories- 508, Carbs- 5 g, Fat- 25 g, and Protein- 62 g)
  • Total Calories: 1462

Day 5 (1)

  • Breakfast: 1 cheese egg white omelet (Calories- 407, Carbs- 3 g, Fat- 27 g, and Protein- 37 g)
  • Lunch: 2 servings of cucumber avocado salad (Calories- 550, Carbs- 21 g, Fat- 43 g, and Protein- 10 g)
  • Dinner: 2 servings of pork rind crusted chicken (Calories- 512, Carbs- 2 g, Fat- 29 g, and Protein- 57 g)
  • Total Calories: 1469
30-day meal plan for weight loss
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Day 6 (1)

  • Breakfast: 1 serving of quinoa cinnamon breakfast bowl (Calories- 527, Carbs- 59 g, Fat- 31 g, and Protein- 9 g)
  • Lunch: 1 tomato and hummus on rye sandwich and one serving of yogurt and banana (Calories- 452, Carbs- 69 g, Fat- 8 g, and Protein- 32 g)
  • Dinner: 1 serving of roasted salmon and two servings of roasted green beans (Calories- 487, Carbs- 28 g, Fat- 28 g, and Protein- 36 g)
  • Total Calories: 1466

Day 7 (1)

  • Breakfast: 2 cups of raspberry Greek yogurt (Calories- 542, Carbs- 22 g, Fat- 34 g, and Protein- 28 g)
  • Lunch: 2 servings of Deli roast beef, red bell pepper and provolone lettuce wrap (Calories- 500, Carbs- 11 g, Fat- 33 g, and Protein- 34 g)
  • Dinner: Four 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, and Protein- 32g)
  • Total Calories: 1585

Day 8 (1)

  • Breakfast: 2 egg and cheese breakfast sandwich (Calories- 584, Carbs- 66 g, Fat- 18 g, Protein- 40 g)
  • Lunch: 2 servings of tuna stuffed pepper (Calories- 424, Carbs- 25 g, Fat- 6 g, and Protein- 70 g)
  • Dinner: 2 servings of Mozzarella and Hummus on Multigrain Flatbread and one serving of easy steamed green beans (Calories- 481, Carbs- 45 g, Fat- 18 g, Protein- 38 g)
  • Total Calories: 1485

Day 9 (1)

  • Breakfast: 2 servings of egg white avocado and tomato scramble (Calories- 454, Carbs- 26 g, Fat- 22 g, and Protein- 40 g)
  • Lunch: 1 serving of peanut butter and honey sandwich on rye and two sliced bell peppers (Calories- 444, Carbs- 57 g, Fat- 19 g, and Protein- 16 g)
  • Dinner: 2 servings of pasta with fresh tomato sauce and one serving of steamed broccoli (Calories- 593, Carbs- 104 g, Fat- 13 g, and Protein- 26 g)
  • Total Calories: 1491

Day 10 (1)

  • Breakfast: 2 ounces of pecans (Calories- 392, Carbs- 8 g, Fat- 41 g, and Protein- 5 g)
  • Lunch: Hummus and veggie sandwich (Calories- 532, Carbs- 76 g, Fat- 16 g, and Protein- 26 g)
  • Dinner: 2 servings of cucumbers and egg salad and two servings of easy fried spinach (Calories- 599, Carbs- 21 g, Fat- 50 g, and Protein- 21 g)
  • Total Calories: 1523
healthy meals for weight loss
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Day 11 (1)

  • Breakfast: 1 serving of Southwestern Eggs and two servings of whole-wheat toast (Calories- 397, Carbs- 27 g, Fat- 20 g, and Protein- 26 g)
  • Lunch: 1 simple Caprese sandwich and one serving of carrots with hummus (Calories- 528, Carbs- 74 g, Fat- 16 g, and Protein- 24 g)
  • Dinner: Two servings of Mozzarella and hummus on multigrain bread (Calories- 571, Carbs- 49 g, Fat- 25 g, and Protein- 50 g)
  • Total Calories: 1495

Day 12 (1)

  • Breakfast: 1 serving of Greek yogurt with walnuts, blueberries and honey (Calories- 405, Carbs- 18 g, Fat- 31 g, and Protein- 18 g)
  • Lunch: 2 servings of avocado, lettuce, and tomato sandwiches (Calories- 522, Carbs- 59 g, Fat- 19 g, and Protein- 32 g)
  • Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and twelve roasted asparagus spears (Calories- 561, Carbs- 48 g, Fat- 28 g, and Protein- 42 g)
  • Total Calories: 1488

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Day 13 (1)

  • Breakfast: 16 ounces of breakfast fruit smoothie and one ounce of pecans (Calories- 467, Carbs- 70 g, Fat- 22 g, and Protein- 7 g)
  • Lunch: 2 servings of avocado, lettuce, and tomato sandwiches (Calories- 522, Carbs- 59 g, Fat- 19 g, and Protein- 32 g)
  • Dinner: 1 serving of Kung Pao Tempeh (Calories- 493, Carbs- 45 g, Fat- 22 g, and Protein- 35 g)
  • Total Calories: 1481
healthy meals for weight loss
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Day 14 (1)

  • Breakfast: 2 servings of southwestern eggs (Calories- 512, Carbs- 6 g, Fat- 37 g, and Protein- 38 g)
  • Lunch: 1 Hummus pocket sandwich (Calories- 445, Carbs- 55 g, Fat- 20 g, and Protein- 17 g)
  • Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and two servings of fried broccoli (Calories- 543, Carbs- 49 g, Fat- 25 g, and Protein- 43 g)
  • Total Calories: 1500

Day 15 (1)

  • Breakfast: 2 servings of spinach, swiss, and egg white omelet and two slices of buttered toast (Calories- 494, Carbs- 30 g, Fat- 23 g, and Protein- 43 g)
  • Lunch: 1 hummus and veggie sandwich and one banana (Calories- 476, Carbs- 92 g, Fat- 9 g, and Protein- 16 g)
  • Dinner: 1 black bean vegetarian quesadillas (Calories- 517, Carbs- 51 g, Fat- 21 g, and Protein- 32 g)
  • Total Calories: 1487

1700-Calorie Weight Loss Diet Plan Menus

Day 1 (2)

  • Breakfast: 2 servings of peanut butter and banana shake (Calories- 608, Carbs- 57 g, Fat- 38 g, and Protein- 17 g)
  • Lunch: 2 servings of Spanish-style toast with tomato (Pan con tomate) (Calories- 463, Carbs- 74 g, Fat- 16 g, and Protein- 17 g)
  • Dinner: 1 serving of Burrito bowl and two servings of sea salt edamame (Calories- 613, Carbs- 76 g, Fat- 19 g, and Protein- 43 g)
  • Total Calories: 1684
30-day shred diet plan menu
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Day 2 (2)

  • Breakfast: 1 serving of Gordon Ramsay’s scrambled eggs (Calories- 445, Carbs- 1 g, Fat- 40 g, and Protein- 19 g)
  • Lunch: 1 serving of keto avocado pepperoni salad and one serving of cheese slices (Calories- 459, Carbs- 3 g, Fat- 39 g, and Protein- 22 g)
  • Dinner: 1 serving of firecracker burgers and two servings of steamed broccoli with olive oil and Parmesan (Calories- 776, Carbs- 15 g, Fat- 58 g, and Protein- 44 g)
  • Total Calories: 1680

Read More: 10% Body Fat Diet: How To Burn More Fat Through Nutrition?

Day 3 (2)

  • Breakfast: 2 servings of honey strawberry smoothie (Calories- 563, Carbs- 60 g, Fat- 25 g, and Protein- 22 g)
  • Lunch: 2 servings of simple arugula and bacon bits salad and one serving of cheese slices (Calories- 398, Carbs- 4 g, Fat- 33 g, and Protein- 21 g)
  • Dinner: 1 pan-fried steak with garlic butter (Calories- 728, Carbs- 0.8 g, Fat- 63 g, and Protein- 39 g)
  • Total Calories: 1690
30-day shred diet plan menu
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Day 4 (2)

  • Breakfast: Pina Colada smoothie and one apple (Calories- 593, Carbs- 98 g, Fat- 26 g, and Protein- 5 g)
  • Lunch: 2 southwestern salads with black beans and one serving of cucumber and hummus (Calories- 578, Carbs- 106 g, Fat- 9 g, and Protein- 31 g)
  • Dinner: 1 plate of garlic and lemon butternut squash noodles and two microwaved sweet potatoes (Calories- 510, Carbs- 88 g, Fat- 15 g, and Protein- 11 g)
  • Total Calories: 1681

Day 5 (2)

  • Breakfast: 2 servings of banana an almond butter toast (Calories- 572, Carbs- 91 g, Fat- 21 g, and Protein- 15 g)
  • Lunch: 1 apple and vanilla-cinnamon yogurt snack and two servings of celery and hummus (Calories- 554, Carbs- 86 g, Fat- 16 g, and Protein- 24 g)
  • Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and two servings of green beans with olive oil (Calories- 613, Carbs- 54 g, Fat- 32 g, and Protein- 41 g)
  • Total Calories: 1739

Day 6 (2)

  • Breakfast: 1 serving of watermelon cooler smoothie and two ounces of pecans (Calories- 509, Carbs- 38 g, Fat- 41 g, and Protein- 7 g)
  • Lunch: 1 serving of mixed greens with sliced cucumber and avocado and one avocado (Calories- 481, Carbs- 31 g, Fat- 41 g, and Protein- 7 g)
  • Dinner: 1 serving of easy grilled chicken teriyaki (Calories- 696, Carbs- 31 g, Fat- 36 g, and Protein- 64 g)
  • Total Calories: 1686
30 day shred diet plan menu
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Day 7 (2)

  • Breakfast: 1 Powerball smoothie serving (Calories- 528, Carbs- 38 g, Fat- 44 g, and Protein- 5 g)
  • Lunch: 2 servings of tuna with avocado (Calories- 591, Carbs- 37 g, Fat- 38 g, and Protein- 35 g)
  • Dinner: 2 servings of filet mignon with rich balsamic glaze and one serving of steamed broccoli (Calories- 586, Carbs- 25 g, Fat- 24 g, and Protein- 55 g)
  • Total Calories: 1705

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See also  7-Day Low Glycemic Diet Plan: Keep Your Blood Sugar Steady With These Meals

Day 8 (2)

  • Breakfast: 1 chocolate peanut protein shake (Calories- 489, Carbs- 49 g, Fat- 20 g, and Protein- 34 g)
  • Lunch: 1 almond milk cocoa protein shake and one serving of peanut butter and carrots.
  • Dinner: 1 bowl of soba noodles and coconut curry and one serving of garlic roasted Brussels sprouts (Calories- 733, Carbs- 63 g, Fat- 50 g, and Protein- 22 g)
  • Total Calories: 1704
30-day shred diet plan menu
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Day 9 (2)

  • Breakfast: 1 serving of hummus eggs and two bacon strips (Calories- 469, Carbs- 6 g, Fat- 36 g, and Protein- 27 g)
  • Lunch: 2 servings of turkey lettuce cheese rollups (Calories- 516, Carbs- 6 g, Fat- 33 g, and Protein- 47 g)
  • Dinner: 1 serving of easy grilled chicken teriyaki (Calories- 696, Carbs- 31 g, Fat- 36 g, and Protein- 64 g)
  • Total Calories: 1681

Day 10 (2)

  • Breakfast: 1 chocolate peanut protein shake (Calories- 489, Carbs- 49 g, Fat- 20 g, and Protein- 34 g)
  • Lunch: 1 strawberry protein smoothie and one serving of peanut butter and celery (Calories- 593, Carbs- 33 g, Fat- 26 g, and Protein- 61 g)
  • Dinner: 1 serving of sweet potato pasta (Calories- 606, Carbs- 120 g, Fat- 11 g, and Protein- 12 g)
  • Total Calories: 1688

Weight Loss According To The Age

The Bottom Line

Healthy weight loss entails using the best diet for weight loss that is not overly restrictive and still helps you maintain a calorie deficit. These two meal plans; the 1500 and 1700 weight loss diet plans, are effective diets as they promote healthy weight loss. Feel free to use them as a starting point for ideas and customize for your individual needs and preferences.

You can increase the amount of calories you torch in a day for faster weight loss by engaging in a physical activity. Remember to consult and have a professional assess if you are consuming enough calories to meet your daily requirements but enough to maintain a calorie deficit. Good luck as you use either of the two healthy diet plans for weight loss.

Check out this 20-min Full Body Workout at Home.

See also  How To Lose 20 Pounds: Spoiler Alert, It's Not An Easy Feat To Achieve

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 1500 calorie diet meal plan (2021, eatthismuch.com)
  2. Generate a 1700 calorie diet meal plan (2021, eatthismuch.com)
  3. Losing Weight (2020, cdc.gov)
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

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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