Dive in and start hitting your weight-loss goals today with help from this simple 30-day meal plan featuring easy-to-make recipes and helpful meal-prep tips. You’ll set yourself up for success to lose upwards of 8 pounds when following this meal plan for a full month. Each day comes in around 1,200 calories (a calorie level at which most people will lose a healthy 1 to 2 pounds per week) and includes enough protein and fiber that you’ll feel full and satisfied while cutting calories.
Related: The Best Foods to Eat to Lose Weight
This plan is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month, and weekly meal-prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. We call for healthy convenience items whenever possible, but scan the plan and see what else you can get from the store premade (like cooked brown rice, frozen riced cauliflower and spiralized zucchini noodles). By keeping this plan simple yet exciting and delicious, you’ll be motivated to stick with it till the end.
Looking for something shorter to start with? Our 7-Day Diet Meal Plan to Lose Weight at 1,200 Calories is a great place to start, as is our Flat-Belly Meal Plan.
Related: Simple 30-Day Exercise Plan to Lose Weight
How to Meal Prep for Your Week of Meals:
- Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it’s ready for lunch on Day 2. Portion out two 1 1/2-cup servings into leak-proof containers to have later in the week for lunch on Days 3 and 5. (To buy: amazon.com, $9 for 1.) Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup in an air-tight container for up to 6 months. (To buy: amazon.com, $15 for 1 large)
- Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 2. Store in glass leak-proof containers that can go from the fridge to the microwave. (To buy: amazon.com, $15 for 4)
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
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