30 day weight loss meal plan



30 day loss

Easy Meals To Help Shed Weight Fast

While exercise is important in losing weight and maintaining a healthy lifestyle, it is not the only thing that matters. In order to get fast results, AND to keep the weight off, you should develop a habit of eating the right kind of foods.

Eating right is not as hard as you might think. Forget all of the fancy diet or calorie counting programs flooding the market today!

All you have to do is stick with natural, whole food ingredients, eat the correct portions, and avoid urges to consume unhealthy snacks.

In order to get you kick started on your way to eating healthy, I have provided a few, easy to prepare, meals and side dishes that will help your body shed fat while getting the nutrients you need to keep up your energy. For more information on healthy eating habits and new meal ideas, please be sure to follow our blog.


The Meal Plan


I will not be giving you a strict calendar to follow like most traditional fad diets do. Instead, I have included below 4 main protein dishes along with a few side dishes that you can prepare and eat on whichever day you want to do so.

At my house, we usually eat steak 2 nights a week, chicken 3 nights a week, and fish 2 nights a week. I normally switch between fresh and tuna salads for lunches. You can make and save the casserole and fruit salad to have as left overs throughout the week.

You will notice that I have not included anything for breakfast here because, in my experience, people are generally too busy to prepare a breakfast before heading off to work, getting the kids to school, or numerous other things we do in our lives.

I make a breakfast shake at my house that contains fresh fruit (berries and bananas), and Herbalife protein meal replacement. This keeps me full and energized throughout my morning. I highly recommend this product, but you can also choose a healthy cereal such as Special K or Wheaties if you wish.

Main Dish Recipe

Lemon Pepper Chicken

lem pep chickenPreheat oven to 375 degrees.

Line a baking dish with foil.

Tear 4 sheets of foil large enough to make a pouch for your chicken.

Place a single frozen breast on one piece of foil.

Pour 2 tablespoons of lemon juice on the chicken breast (more or less, depending on the size of the chicken, make sure it’s covered and the lemon juice is pooling on the tinfoil).

Sprinkle salt on chicken (I do a light sprinkle).



lpc IngredientsPlace a slice or two of lemon on the chicken.

Fold the ends of the foil up and crease down, leaving a little room above the chicken.

Fold the sides up in an attempt to keep it from leaking out during cooking, creating a small pouch.

Place chicken in pan, repeat until all chicken is done.

Bake for 35 – 45 minutes, depending upon the size of the breast.





Pan Seared Salmon on Arugula

pan seared salm and arugPlace the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.

Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.

Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare.




ingred-salmMeanwhile, combine 3 cups arugula leaves, 1/2 cup of cherry tomatoes (halved), and 1/4 cup sliced red onions into a bowl.

Toss with salt and pepper to taste.

Drizzle with 1 Tbsp of extra-virgin olive oil and 1 Tbsp of red wine vinegar.

Toss well again and set on serving plates.





Oven Cooked Sirloin Steak

oven cooked sirloinPreheat oven on broiler setting.

Make foil ‘snake’ out of aluminum foil to use to keep oven door slightly ajar so that broiler won’t turn off if it gets too hot.

Brush steak with oil and salt and pepper, to taste.

Place a piece of foil on the bottom rack as a drip pan.

Place another rack in the position above this and put the steak directly on this rack.


ing-steakCook steak in this position for 5 minutes.

Flip steak and cook for another 5 minutes.

Move rack with steak to top position in oven, moving rack with foil and drippings just underneath, and cook for 3 minutes.

Flip 1 last time and cook for another 3 minutes.

Transfer steak to wire rack and rest for 3 to 5 minutes.

The above times are for medium doneness. Adjust cooking times up or down as desired.



Tuna Salad

tuna saladIn a small mixing bowl break up the tuna with a fork.

Soak the minced onion in a bowl of cold water for 5 minutes, then drain.

Toss with the celery, onion, and parsley.

Add the mayonnaise, mustard and season with pepper, to taste.

Stir to combine.




Add lemon juice, to taste, if using.

Serve on wheat bread or lettuce leaves.

Store left over tuna salad in air tight container.

Side Dish Recipe





 Side Dish Recipe


Herbed Brown Rice Pilaf

brown rice pilafMelt the butter in a 2-quart saucepan over medium heat.

Add the shallot and saute until tender.

Add the rice and stir until the rice is glossy and coated with the butter.

Season with salt and pepper.

Add the stock, garlic and thyme.




Cover with a tight fitting lid.

Cook 40 minutes, turn off the heat and let sit for 10 minutes.

Remove the thyme sprigs and garlic.

Fluff with a fork and add parsley and green onions










Fruit Salad

fruit saladIn a large bowl, toss together strawberries, grapes, bananas, and strawberry yogurt.

Serve immediately.

Left over servings can be placed in an air tight container and stored in the refrigerator for up to 5 days.













Green Bean Casserole

green bean cassPosition racks in upper and lower third of oven; preheat to 425°F.

Toss green beans in a large bowl with 1 tablespoon oil until well coated.

Divide between 2 baking sheets and spread in an even layer. Roast, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.

Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes.




Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits.

Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat. (See Tips.)

When the green beans are done, remove from the oven.

Preheat the broiler.

Transfer half the green beans to a 2-quart, broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.

Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese). Sprinkle the breadcrumb mixture (or cheese) over the gratin.

Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler.

Let stand for 10 minutes before serving.



Three Bean Pasta Salad

3-bean-pasta-saladIn a large pot of boiling salted water, cook pasta 3 minutes less than package instructions.

Add green beans and cook 3 minutes more.

Drain and rinse with cold water.

In a medium bowl, combine mustard, vinegar, honey, and oil.

Add pasta mixture, pinto beans, chickpeas, scallions, and celery then toss gently.

Season with salt and pepper.






Store leftover servings in an air tight container and refrigerate.

Left over servings can last up to 3 days.










Steamed Vegetables

steam veggiesNo directions here. Basically you can just pick up a bag of frozen mixed vegetables from your local store and follow the directions on the bag.

For fresh mixed vegetables, place in a steamer, covered pot on the stove, or covered micro-wave safe bowl and cook until water evaporates.





There you are. A simple meal plan that you can do from the privacy of your own home to lose weight in 30 days. Please remember your commitment to your goal, work hard, and follow a well-balanced diet. Click here for my 30 day weight loss exercise plan. Following this plan guarantees that you will see results in 30 days. Happy eating!