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30 day meal plan for weight loss

Ready ladies? It’s time to hit your goals – hard. At some point during our lives, we’ve all had the thought, I’d love to lose some weight

But it doesn’t have to be a distant thought much longer! It’s time to stop thinking and start doing, ladies, and you’ve totally got this.

We’ve created an incredible 30-day meal plan for weight loss, to help you hit your goals and maintain them. So put down that candy, it’s time to go grocery shopping for some healthy foods that are going to get you on the route to success!

Let’s get started with our 30-day low carb meal plan. Get ready.

30 day low carb meals

Week one

We’re going to ease you in gently here with some delicious, healthy options.

Day 1

Breakfast:

Low-carb bacon and broccoli egg burrito

Lunch:

Chipotle-cheddar broiled avocado halves with mixed greens

Snack: 

Half a cup of raspberries

Dinner: 

Shrimp scampi zoodles with one slide of wholewheat baguette toasted

Calories:

1139

Day 2

Breakfast:

Low-carb blueberry muffins and ¾ cup raspberries

Lunch:

Vegan burrito bowls with cauliflower rice

Snack:

Two plums

Dinner:

Pork chops with garlic broccoli

Also Read: Does counting calories work?

Calories:

1153

Day 3

Breakfast:

One cup of raspberries, topped with ½ cup of plain Greek yogurt and slivered almonds

Lunch:

Asian beef and cabbage salad, followed by one medium orange

Snack:

One plum

Dinner:

Superfood chopped salad with creamy garlic dressing

Calories:

999

Day 4

Breakfast:

Toast with peanut butter, followed by a banana

Lunch:

Soup packed with veg, with a side of seeded crackers

Snack:

Kiwi

Dinner:

Tacos loads with squash

Calories:

1200

Day 5

Breakfast:

Oats with banana and blueberries

Lunch:

Soup packed with veg, one slice of a bagel

Snack:

Orange

Dinner:

Pesto chicken with zucchini noodles

Calories:

1150

Day 6

Breakfast:

Banana pancakes – Simply puree 2 eggs and 1 banana until smooth, add a little oil and cook as usual until lightly browned. Top with ½ cup of blueberries and maple syrup.

Lunch:

Egg salad lettuce wraps

Snack:

One medium apple

Dinner:

Hummus-coated chicken with parmesan broccoli

Also Read: How to suppress your appetite

Calories:

1227

Day 7

Breakfast:

Greek yogurt with raspberries and almonds

Lunch:

Vegetable and hummus sandwich

Snack:

Edamame beans (cup)

Dinner:

Chicken and vegetables with a spicy sauce

Calories:

1100

Week two

Congrats on completing week one! Now we’re onto even more low carb, healthy meals!

Day 8

Breakfast:

Banana pancakes – Simply puree 2 eggs and 1 banana until smooth, add a little oil and cook as usual until lightly browned. Top with ½ cup of blueberries and maple syrup.

Lunch:

White bean and veggie salad

Snack: 

One cup of blackberries

Dinner: 

Turkey bolognese with zucchini noodles, plus a medium orange (for after!)

Calories:

1002

Day 9

Breakfast:

Bran flakes with a banana

Lunch:

Pitta bread with turkey, peppers and lettuce

Snack: 

Apple

Dinner: 

Broiled flounder with broccoli and couscous

Calories:

1200

Day 10

Breakfast:

Loaded baked omelet muffins

Lunch:

Cauliflower mac and cheese with ¼ cup of peas and one cooked slice of bacon (to mix in!)

Snack: 

One cup of blackberries and 10 almonds

Dinner: 

Rosemary salmon with walnuts and roasted broccoli with lemon garlic vinaigrette

Calories:

1117

Day 11

Breakfast:

Berry and banana smoothie (great for on the go!)

Lunch:

Whole grain toast with veggie soup

Snack: 

Banana

Dinner: 

Barbecued chicken breast with sweet potato and spinach (sautéed)

Calories:

1150

Day 12

Breakfast:

Loaded basked omelet muffins and one orange

Lunch:

Slow-cooker vegetable soup

Snack: 

One medium sized pear

Dinner: 

Roasted chicken with one serving of cauliflower risotto

Calories:

1107

Day 13

Breakfast:

One hard-boiled egg, seasoned with a pinch of salt and pepper

Lunch:

Egg salad lettuce wraps

Snack: 

One medium sized apple

Dinner: 

Taco stuffed zucchini

Calories:

993

Day 14

Breakfast:

English muffin with a sliced apple

Lunch:

Creamy tomato soup with thin slices of roast beef

Snack: 

Kiwi

Dinner: 

Salmon (poached) with rice and coleslaw

Calories:

1250

Week three

Welcome to week three of your 30 day low carb diet plan! We’ve put some delicious meals together to keep you hitting your goals, everyday.

Day 15

Breakfast:

Waffle with sliced banana

Lunch:

Whole-wheat pitta with tuna

Snack: 

Banana

Dinner: 

Jambalaya with spinach and turkey sausage

Calories:

1250

Day 16

Breakfast:

Low-carb blueberry muffins and one cup of raspberries

Lunch:

Chicken satay bowls with spicy peanut sauce

Snack: 

½ cup of blueberries

Dinner: 

White bean-sage cauliflower gnocchi with one service of roasted Brussels sprouts with parmesan

Calories:

1092

Day 17

Breakfast:

Carrot cake oatmeal

Lunch:

Chicken tzatziki with cucumber

Snack: 

One orange

Also Read: How to boost your mood with food

Dinner: 

Ground beef skillet with potatoes

Calories:

1170

Day 18

Breakfast:

One cup of raspberries topped with ½ plain Greek yogurt and shredded unsweetened coconut

Lunch:

Chicken satay bowls with spicy peanut sauce

Snack: 

One medium sized pear

Dinner: 

Salmon stuffed avocados with two cups of mixed greens and citrus vinaigrette

Calories:

1115

Day 19

Breakfast:

Low-carb blueberry muffins

Lunch:

Slow cooker vegetable soup with one slice of whole-wheat baguette

Snack: 

One orange

Dinner: 

Paprika chicken thighs with brussels sprouts

Calories:

1138

Day 20

Breakfast:

Lemon parfait with chia seeds

Lunch:

Turkey and grape wraps

Snack: 

Leftover grapes from lunch!

Dinner: 

Spicy sausage with fried veg and rice

Calories:

1180

Day 21

Breakfast:

Cottage cheese and pineapple

Lunch:

Pitta with tuna

Snack: 

Kiwi

Dinner: 

Lentil burger with sweet potato fries

Calories:

1160

Week four

You’re nearly there, ladies! Keep up the great work. Let’s see what week four brings and the last few days of your 30 day low carb meal plan!

Day 22

Breakfast:

Oatmeal with raisins

Lunch:

Hummus wrap with yellow peppers

Snack: 

One orange

Dinner: 

Black bean chilli with squash

Calories:

1170

Day 23

Breakfast:

Avocado and kale omelet

Lunch:

White bean and veggie salad

Snack: 

One orange and ¼ cup of dry roasted unsalted almonds

Dinner: 

Antipasto basked smothered chicken with basic quinoa

Calories:

1348

Day 24

Breakfast:

Cocoa-chia pudding with raspberries and low fat Greek yogurt

Lunch:

Middle eastern salad bowls with farro and chicken

Snack: 

¼ cup of dry roasted unsalted almonds

Dinner: 

Grilled pork tenderloin with cherries and basic quinoa

Calories:

1321

Day 25

Breakfast:

Almond butter sandwich

Lunch:

Vegetable mediterranean wrap

Snack: 

One orange

Dinner: 

Lentil bolognese with mushrooms

Calories:

1190

Day 26

Breakfast:

Low fat Greek yogurt with ¼ cup of blueberries and slivered almonds

Lunch:

Salmon stuffed avocados and one plum

Snack: 

Low fat Greek yogurt with ½ cup of raspberries

Dinner: 

Tandoori grilled tofu with red peppers and broccoli, with one cup of cauliflower rice and cucumber and avocado salad

Calories:

1010

Day 27

Breakfast:

Berry and almond smoothie

Lunch:

Chickpea veggie burger

Snack: 

Kiwi

Dinner: 

Tofu stir-fy

Calories:

1200

Day 28

Breakfast:

Poached egg on toast

Lunch:

Chicken lettuce wraps

Snack: 

Banana

Dinner: 

Cauliflower rice bowl

Calories:

1230

Day 29

Breakfast:

Avocado and kale omelet

Lunch:

Salmon-stuffed avocados

Snack: 

One large pear

Dinner: 

Shrimp cauliflower fried rice with mixed greens and olive orange vinaigrette

Calories:

973

Day 30

Breakfast:

Chia berry yogurt parfait

Lunch:

Meatballs with veggie soup

Snack: 

One banana

Dinner: 

Roasted veg with lemon chicken

Calories:

1160

Ready to smash your goals with our 30 day meal plan for weight loss?

Phew! And that’s it! Your 30 day low carb meal plan is complete. With plenty of variety and healthy dishes on offer, this plan should make sticking to your fitness goals that much easier!

During this plan (if you’ve followed it strictly!) you should have cut around 800 calorie per DAY! Which equals 24,000 calories over this 30 day meal plan!

If you’re struggling to hit your weightloss goals, why not try PhenGold? Lose weight faster and easier than ever before with our 100% natural formula.

Get ready to kick snacking to the curb and double down on your body’s ability to burn fat! You’ve got this, ladies.

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