Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2…
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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.
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 practicing 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:
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)
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)
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)
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)
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)
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)
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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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)
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
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.
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!
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