Whenever we listen about diet plan, the first thing that comes to our mind is weight loss. But you must know that following diet plans not only results in a reduction of weight by the fat loss but also makes you a healthy person. A 30-day diet plan provided in this article will reduce your fat percentage and maintain muscular weight. A 30-day weight loss diet is designed in such a way that its a proper combination of vitamins, minerals, Protein, Fat, Fibre, and every micro-nutrient which an individual needs in the whole day span.

A healthy body is a combination of 70% diet and 30% exercise. So, its necessary to have a track record of what you consume. Moreover, there is a misconception that we need to consume non-vegetarian food to maintain the nutrient requirement of the body. So, even if you are vegetarian, you need not worry as you will get vegetarian as well as a non-vegetarian diet which you can follow as per your choice. You can try switching between them if you are feeling bored after a particular threshold.

Once you have started a project well, you do not have to put much more effort into finishing it. In short, it means that well begun is half done. So, try to follow the 30-day diet plan challenge very strictly from Week 1 itself. One week is a significant period when we are following a diet plan challenge. Our body takes some time to adapt to the new diet plan. So, it will be harder to maintain discipline in week one. Following are the food items which you must eat daily:

Day 1

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oatmeal porridge
Lunch
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.
Snacks
  • 1 piece of cheese (salty or low-fat is better)
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts,cashew nuts, hazelnuts, etc.)
Dinner
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Cooked or baked quinoa

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oatmeal porridge
Lunch
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.
Snacks
  • 1 piece of cheese (salty or low-fat is better)
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts,cashew nuts, hazelnuts, etc.)
Dinner
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Cooked or baked quinoa

Day 2

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)
  • Yogurt (low-fat or low-sugar is better)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Yogurt (low fat or low sugar is better)
  • Cooked black bean pasta or chickpea pasta
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
  • Some pumpkin seeds or pecans
Dinner
  • Any vegetable soup with no salt added
  • Omelet out of three eggs and some vegetables

Day 3

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oatmeal porridge
Lunch
  • Brown rice or boiled noodles
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
Snacks
  • Yogurt (low-fat or low-sugar is better)
  • Some hummus or mashed potatoes
Dinner
  • 3 baked or boiled potatoes
  • Any grilled or boiled lean meats (beef, chicken breast
    flank steak, etc. )

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oatmeal porridge
Lunch
  • Yogurt (low fat or low sugar is better)
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
  • Some cooked peas or lentils
Snacks
  • Some mashed potatoes
  • Yogurt (low fat or low sugar is better)
Dinner
  • 3 baked or boiled potatoes
  • Cooked or baked quinoa

Day 4

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
Lunch
  • Some blueberries strawberries, raspberries or blackberries
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)
Snacks
  • Fat-free yogurt or milk with some berries
Dinner
  • Some cooked or boiled corn
  • Chicken Salad (chicken breast, grilled or boiled, with some
    fruits or vegetables)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
Lunch
  • Omelet out of three eggs and some vegetables
  • Berries of choice (blueberries, strawberries, raspberries,
    blackberries)
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower,
    zucchini, spinach, or peas)
Snacks
  • Fat-free yogurt or milk with some berries
  • Some pumpkin seeds or pecans
Dinner
  • Some cooked or boiled corn
  • Cooked or baked beans (soybean, lentils, black bean
    edamame, kidney beans, etc.)
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)

Day 5

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • 1 piece of whole-grain bread or toast
Lunch
  • 1 grapefruit or orange
  • Cooked or baked beans (soybean, lentils, black beans, kidney beans, etc.)
Snacks
  • Any no-salted nuts
Dinner
  • Smoothie or low-fat yogurt
  • Fat-free yogurt or milk with some berries
  • Any grilled or boiled lean meat (beef, chicken breast
    flank steak, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • 1 piece of whole-grain bread or toast
Lunch
  • 1 grapefruit or orange
  • Cooked or baked beans (soybean, lentils, black beans, edamame, kidney beans, etc.)
  • Cooked or baked quinoa
Snacks
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts,
    cashew nuts, hazelnuts, etc.)
Dinner
  • Fat-free yogurt or milk with some berries
  • Cooked black bean pasta or chickpea pasta

Day 6

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • 2 pieces of whole-grain toast with vegetables (onions, tomato,
    lettuce, etc.)
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
Snacks
  • Some hummus or mashed potatoes
  • Fat-free yogurt or milk with some berries
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • 2 pieces of whole-grain toast with vegetables (onions, tomato,
    lettuce, etc.)
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
Snacks
  • Some hummus or mashed potatoes
  • Fat-free yogurt or milk with some berries
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
  • Cooked black bean pasta or chickpea pasta

Day 7

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Cooked or boiled corn with any vegetables you like
Lunch
  • Omelet out of three eggs and some vegetables
  • Yogurt (low-fat or low-sugar is better)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)
  • Any grilled or boiled lean meat (beef, chicken breast, lamb, flank steak, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • O Cooked or boiled corn with any vegetables you like
  • 1 piece of whole-grain bread or toast
Lunch
  • Omelet out of three eggs and some vegetables
  • Yogurt (low fat or low sugar is better)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
  • Some pumpkin seeds or pecans
Dinner
  •  Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Some cooked peas or lentils

After following a 30-day challenge diet for one week, your body will become accustomed to the new diet plan challenge. You will feel a mental satisfaction of following a healthy lifestyle for the past seven days. Now, its time to push your limits. Your body is adapted to healthy eating and is entirely away from junk food. So, now your target is to stop the use of simple carbohydrates and reduce the use of complex carbs slowly and steadily. Focus more on protein and fibrous food intake as given in the week two diet plan of 30 day’s challenge.

Day 8

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 2 pieces of whole-grain toast with vegetables (onions, tomato,
    lettuce, etc.)
Lunch
  • Brown rice or boiled noodles
  • 3 baked or boiled potatoes
Snacks
  • Fat-free yogurt or milk with some berries
  • 1 piece of cheese (salty or low-fat is better)
Dinner
  • Any vegetable soup with no salt added
  • Cooked or baked beans (soybean, lentils, black beans, kidney beans, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 1 piece of whole-grain bread or toast
  • 1 serving of fruit (apple, pear, banana, orange, grapefruit, pineapple, etc.)
Lunch
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
  • Cooked black bean pasta or chickpea pasta
Snacks
  • Fat-free yogurt or milk with some berries
  • 1 piece of cheese (salty or low-fat is better)
Dinner
  • Any vegetable soup with no salt added
  • Omelet out of three eggs and some vegetables
  • Cooked or baked beans (soybean, lentils, black beans
    edamame, kidney beans, etc.)

Day 9

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oatmeal porridge
Lunch
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)
  • Any grilled or boiled lean meats (beef, chicken breast, lamb,
    flank steak, etc.)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Chicken Salad (chicken breast, grilled or boiled, with some fruits or vegetables)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oatmeal porridge
Lunch
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Cooked or baked beans (soybean, lentils, black beans,
    edamame, kidney beans, etc.)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower,
    zucchini, spinach, or peas)
  • Cooked black bean pasta or chickpea pasta

Day 10

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Cooked or boiled corn with any vegetables you like
Lunch
  • Smoothie or low-fat yogurt
  • Cooked or baked beans (soybean, lentils, black beans, kidney
    beans, etc.)
Snacks
  • Some hummus or mashed potatoes
Dinner
  • 1 serving of fruit (apple, pear, banana, orange, grapefruit, pineapple, etc.)
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Cooked or boiled corn with any vegetables you like
  • 1 piece of whole-grain bread or toast
Lunch
  • Smoothie or low-fat yogurt
  • Omelet out of three eggs and some vegetables
  • Cooked or baked beans (soybean, lentils, black beans,
    edamame, kidney beans, etc.)
Snacks
  • Some hummus or mashed potatoes
Dinner
  • 1 serving of fruit (apple, pear, banana, orange,
    grapefruit, pineapple, etc.)
  • 2 pieces of whole-grain toast with vegetables (onions lettuce, etc.)
  • Some cooked peas or lentils

Day 11

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • 2 pieces of whole grain toast with vegetables (onions, tomato,
    lettuce, etc.)
Lunch
  • Some blueberries,strawberries, raspberries or blackberries
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
Snacks
  • Yogurt (low-fat or low-sugar is better)
Dinner
  • 1 cookie (low-sugar or sugar-free is better)
  • Any grilled or boiled lean meat (beef, chicken breast
    flank steak, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • 2 pieces of whole-grain toast with vegetables (onions, tomato,
    lettuce, etc.)
Lunch
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower
    zucchini, spinach, or peas)
  • Berries of choice (blueberries, strawberries, raspberries,
    blackberries)
  • Cooked or baked quinoa
Snacks
  • Yogurt (low fat or low sugar is better)
  • Some pumpkin seeds or pecans
Dinner
  • 3 baked or boiled potatoes
  • Fruit salad (apple, pear, orange, grapefruit, pineapple,
    Some cooked peas or lentils)

Day 12




Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Brown rice or boiled noodles
  • Any vegetable soup with no salt added
Snacks
  • Any no-salted nuts
Dinner
  • 1 grapefruit or orange
  • Chicken Salad (chicken breast, grilled or boiled, with some fruits or vegetables)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Any vegetable soup with no salt added
  • Some cooked peas or lentils
  • Cooked black bean pasta or chickpea pasta
Snacks
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts, cashew nuts, hazelnuts, etc.)
Dinner
  • 7 grapefruit or orange
  • 1 piece of whole-grain bread or toast
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)

Day 13

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Smoothie or low-fat yogurt
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower zucchini spinach, or peas)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Smoothie or low-fat yogurt
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower
    zucchini spinach, or peas)
  • 2 pieces of whole-grain toast with vegetables (onions, tomato,
    lettuce, etc.)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Cooked or boiled vegetables asparagus, broccoli, zucchini, spinach, or peas)
  • Cooked or baked quinoa

Day 14

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Yogurt (low-fat or low-sugar is better)
  • Chicken Salad (chicken breast, grilled or boiled, with some
    fruits or vegetables
Snacks
  • Any no-salted nuts
Dinner
  • Omelet out of three eggs and some vegetables
  • 3 baked or boiled potatoes




Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Yogurt (low fat or low sugar is better)
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)
  • Cooked or baked quinoa
Snacks
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts,
    cashew nuts, hazelnuts, etc.)
Dinner
  • Omelet out of three eggs and some vegetables
  • 3 baked or boiled potatoe

In the third week of the 30-day diet plan challenge, you will have a mixed feeling. One is the sense of satisfaction as your body has started showing results, and second is craving to do a cheat meal or eat a tasty fool item of your choice. But you have to resist your urge and recall why you have started the 30-day diet plan in the first place. And remember that, when we follow a particular thing for 21 days, it becomes a habit. So, you have to be disciplined and maintain the weekly diet plan for weight loss.

Day 15

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oatmeal porridge
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Smoothie or low-fat yogurt
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Yogurt (low-fat or low-sugar is better)
  • Any grilled or boiled lean meats (beef chicken breast, lamb, flank steak, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oatmeal porridge
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Smoothie or low-fat yogurt
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
  • Some pumpkin seeds or pecans
Dinner
  • Yogurt (low fat or low sugar is better)
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
  • Cooked or baked quinoa

Day 16

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 1 piece of whole-grain bread or toast
  • 1 grapefruit or orange
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Cooked or baked beans (soybean lentils, black beans, kidney beans, etc.)
Snacks
  • Fat-free yogurt or milk with some berries
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Chicken Salad (chicken breast, grilled or boiled, with
    fruits or vegetables)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 1 piece of whole grain bread or toast
  • 1 grapefruit or orange
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • 2 pieces of whole grain toast with vegetables (onions, tomato, lettuce, etc.)
  • a Cooked or baked beans (soybean, lentils, black beans,
    edamame, kidney beans, etc.)
Snacks
  • Fat-free yogurt or milk with some berries
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers etc.)
  • Some cooked peas or lentils

Day 17

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Omelet out of three eggs and some vegetable
Lunch
  • Brown rice or boiled noodles
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
  • Some hummus or mashed potatoes
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
  • Any grilled or boiled lean meat (beef, chicken breast, lamb
    flank steak, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Brown rice or boiled noodles
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower,
    zucchini, spinach, or peas)
  • Cooked or baked beans (soybean lentils, black beans,
    edamame, kidney beans, etc.)
Snacks
  • Some hummus or mashed potatoes
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple)
  • Cooked black bean pasta or chickpea pasta

Day 18

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Oatmeal porridge
  • Some blueberries,strawberries, raspberries or blackberries
Snacks
  • Some cooked or boiled corn
  • Any unsalted nuts
Dinner
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Oatmeal porridge
  • Berries of choice (blueberries, strawberries, raspberries, blackberries)
Snacks
  • Some cooked or boiled corn
  • Some nuts (ary nuts with no-salted, almonds, pistachio nuts,
    cashew nuts, hazelnuts, etc.)
Dinner
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc)
  • Cooked black bean pasta or chickpea pasta

Day 19

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Cooked or boiled corn with any vegetables you like
Lunch
  • Omelet out of three eggs and some vegetables
  • Any grilled or boiled lean meat (beef, chicken breast, lamb, flank steak, etc.)
Snacks
  • Yogurt (low-fat or low-sugar is better)
  • 1 piece of cheese (salty or low-fat is better)
Dinner
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower
    zucchini, spinach, or peas)
  • Fat-free yogurt or milk with some berries

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Cooked or boiled corn with any vegetables you like
Lunch
  • Omelet out of three eggs and some vegetables
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
Snacks
  • 1 piece of cheese (salty or low-fat is better)
  • Yogurt (low fat or low sugar is better)
Dinner
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
  • Oatmeal porridge
  • Some cooked peas or lentils

Day 20

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Oatmeal porridge
  • 1 cookie (low-sugar or sugar-free is better)
Snacks
  • Some hummus or mashed potatoes
Dinner
  • 3 baked or boiled potatoes
  • Chicken Salad (chicken breast, grilled or boiled, with some fruits or vegetables)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Oatmeal porridge
  • Cooked or baked beans (soybean, lentils, black beans, edamame, kidney beans, etc.)
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini spinach or peas)
Snacks
  • Some hummus or mashed potatoes
Dinner
  • 3 baked or boiled potatoes
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Some cooked peas or lentils

Day 21

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Cooked or boiled corn with any vegetables you like
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
Snacks
  • Some hummus or mashed potatoes
Dinner
  • Fat-free yogurt or milk with some berries
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Cooked or boiled corn with any vegetables you like
  • 1 piece of whole-grain bread or toast
Lunch
  • 2 pieces of whole-grain toast with vegetables (onions, tomato,
    lettuce, etc.)
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
Snacks
  • Some hummus or mashed potatoes
Dinner
  • Omelet out of three eggs and some vegetables
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)

Daily 21-28 will be the deciding phase of your 30-day diet plan. Noticeable changes in your health can be observed if you have strictly followed the diet plan to date. Inner motivation is the best motivation to keep you going. And with 21 days of weight loss diet plan, you have developed this attitude of discipline in your life. The diet plan, which we have designed for a 30-day challenge diet, includes ingredients that are readily available at home, makes the diet plan more accessible and secure.

Day 22

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oatmeal porridge
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Chicken Salad (chicken breast, grilled or boiled, with some fruits or vegetables)
Snacks
  • Any no-salted nuts
Dinner
  • 1 grapefruit or orange
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Yogurt (low-fat or low-sugar is better)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oatmeal porridge
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Cooked or baked beans (soybean, lentils, black beans, edamame, kidney beans, etc.)
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
Snacks
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts, cashew nuts, hazelnuts, etc.)
Dinner
  • 1 grapefruit or orange
  • Vegetable salad (carrots, tomatoes, sweet peppers, cucumbers, etc.)
  • Yogurt (low fat or low sugar is better)
  • Cooked or baked quinoa

Day 23




Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • 1 piece of whole-grain bread or toast
Lunch
  • Cooked or boiled corn with any vegetables you like
  • Some blueberries,strawberries, raspberries or blackberries
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Some cooked or boiled corn
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • 1 piece of whole-grain bread or toast
Lunch
  • Cooked or boiled corn with any vegetables you like
  • Brown rice or boiled noodles
  • Any vegetable soup with no salt added
  • Some cooked peas or lentils
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
  • Some pumpkin seeds or pecans
Dinner
  • Some cooked or boiled corn
  • Cooked black bean pasta or chickpea pasta

Day 24

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • 1 grapefruit or orange
Lunch
  • Brown rice or boiled noodles
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
Snacks
  • Yogurt (low-fat or low-sugar is better)
  • 1 piece of cheese (salty or low-fat is better)
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple)
  • Cooked or boiled vegetables (asparagus, broccoli, zucchini, spinach, or peas)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • 1 grapefruit or orange
Lunch
  • Brown rice or boiled noodles
  • Any vegetable soup with no salt added
  • Cooked or baked beans (soybean, lentils, black beans,
    edamame, kidney beans, etc.)
Snacks
  • 1 piece of cheese (salty or low-fat is better)
  • Yogurt (low fat or low sugar is better)
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple)
  • Smoothie or low-fat yogurt
  • Cooked or baked quinoa

Day 25

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • 1 grapefruit or orange
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower,
    zucchini, spinach, or peas)
Snacks
  • Any no-salted nuts
Dinner
  • Smoothie or low-fat yogurt
  • Any grilled or boiled lean meat (beef, chicken breast, lamb, flank steak, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • 1 grapefruit or orange
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
Snacks
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts,
    cashew nuts, hazelnuts, etc.)
Dinner
  • Smoothie or low-fat yogurt
  • Cooked or baked quinoa

Day 26

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Brown rice or boiled noodles
  • 3 baked or boiled potatoes
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Some blueberries, strawberries, raspberries or blackberries
  • Any grilled or boiled fish or seafood (squids, crabs, shrimp)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Brown rice or boiled noodles
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower zucchini, spinach, or peas)
  • Some cooked peas or lentils
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower,
    zucchini, spinach, or peas)
  • Cooked or baked quinoa

Day 27

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Oatmeal porridge
Lunch
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
  • Any grilled or boiled lean meat (beef chicken breast, lamb, flank steak, etc.)
Snacks
  • Fat-free yogurt or milk with some berries
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
  • Cooked or baked beans (soybean, lentils, black beans, kidney
    beans, etc.)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Oatmeal porridge
Lunch
  • Vegetable salad (carrots, tomatoes, sweet peppers,
    cucumbers, etc.)
  • 3 baked or boiled potatoes
  • Cooked or baked quinoa
Snacks
  • Fat-free yogurt or milk with some berries
    Some pumpkin seeds or pecans
Dinner
  • Fruit salad (apple, pear, orange, grapefruit, pineapple)
  • Cooked or baked beans (soybean, lentils, black bean edamame, kidney beans, etc.)

Day 28

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 1 piece of whole-grain bread or toast
Lunch
  • Fruit salad (apple, pear, orange, grapefruit, pineapple, etc.)
  • Some hummus or mashed potatoes
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Chicken Salad (chicken breast, grilled or boiled, with some fruits or vegetables)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 1 piece of whole-grain bread or toast
Lunch
  • Some hummus or mashed potatoes
  • 2 pieces of whole-grain toast with vegetables (onions, tomato, lettuce, etc.)
Snacks
  • 1 cookie (low-sugar or sugar-free is better)
Dinner
  • Any vegetable soup with no salt added
  • Omelet out of three eggs and some vegetables

Last week is generally the most awaited week of the whole journey of 30 day’s diet plan. But reaching it is not a piece of cake for everyone. If you are at this stage, then you have developed a habit of living a healthy lifestyle, not just for mere health benefits, but for complete well being.
You may think like taking a break, but hold on for last week. Instead, give all your best considering it the final innings of the match. What will differentiate you from rest is the discipline which you will maintain in these crucial days.

Day 29

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Brown rice or boiled noodles
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
Snacks
  • Any no-salted nuts
Dinner
  • 1 serving of fruit (apple, pear, banana, orange, grapefruit, pineapple, etc.)
  • Any grilled or boiled lean meat (beef, chicken breast, lamb, flank steak, etc. )

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • Omelet out of three eggs and some vegetables
Lunch
  • Cooked or boiled vegetables (asparagus, broccoli, cauliflower, zucchini, spinach, or peas)
  • Cooked black bean pasta or chickpea pasta
Snacks
  • Some nuts (any nuts with no-salted, almonds, pistachio nuts,
    cashew nuts, hazelnuts, etc.)
Dinner
  • 1 serving of fruit (apple, pear, banana, orange, grapefruit, pineapple, etc.)
  • 1 piece of whole-grain bread or toast
  • Fruit salad (apple, pear, orange, grapefruit, pineapple)
  • Some cooked peas or lentils

Day 30

Standard Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or black coffee without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Oatmeal porridge
  • Some blueberries,strawberries, raspberries or blackberries
Snacks
  • Some cooked or boiled corn
  • Some hummus or mashed potatoes
Dinner
  • Any vegetable soup with no salt added
  • Any grilled or boiled fish or seafood (squids, crabs, shrills)

Vegetarian Diet

Timing
Diet Plan
Breakfast
  • 1 cup of tea or hot cocoa without sugar and milk
  • 2 scrambled eggs (no butter or oil)
  • Oats with fat-free milk (oatmeal, cracked wheat or barley)
Lunch
  • Oatmeal porridge
  • Berries of choice (blueberries, strawberries, raspberries, blackberries)
  • Cooked or baked quinoa
Snacks
  • Some cooked or boiled corn
  • Some hummus or mashed potatoes
Dinner
  • Any vegetable soup with no salt added
  • 1 piece of whole-grain bread or toast
  • Cooked or boiled vegetables (asparagus, broccoli, zucchini, spinach, or peas)

We want to congratulate you on the successful completion of the 30-day diet plan challenge. But what next? Do we need to repeat the same 30-day diet plan next month?

The answer is no. Because after the 30-day diet plan challenge, your body is accustomed to this new way of life. Due to which the existing diet plan will not show similar results, which it showed in the first month. So, it would be best if you kept on making changes in your diet plan every month.

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