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.

A 30-Day Diet Plan for Better Health

Day 1

Standard Diet

Vegetarian Diet

Day 2

Standard Diet

Vegetarian Diet

Day 3

Standard Diet

Vegetarian Diet

Day 4

Standard Diet

Vegetarian Diet

Day 5

Standard Diet

Vegetarian Diet

Day 6

Standard Diet

Vegetarian Diet

Day 7

Standard Diet

Vegetarian Diet

Day 8

Standard Diet

Vegetarian Diet

Day 9

Standard Diet

Vegetarian Diet

Day 10

Standard Diet

Vegetarian Diet

Day 11

Standard Diet

Vegetarian Diet

Day 12

Standard Diet

Vegetarian Diet

Day 13

Standard Diet

Vegetarian Diet

Day 14

Standard Diet

Vegetarian Diet

Day 15

Standard Diet

Vegetarian Diet

Day 16

Standard Diet

Vegetarian Diet

Day 17

Standard Diet

Vegetarian Diet

Day 18

Standard Diet

Vegetarian Diet

Day 19

Standard Diet

Vegetarian Diet

Day 20

Standard Diet

Vegetarian Diet

Day 21

Standard Diet

Vegetarian Diet

Day 22

Standard Diet

Vegetarian Diet

Day 23

Standard Diet

Vegetarian Diet

Day 24

Standard Diet

Vegetarian Diet

Day 25

Standard Diet

Vegetarian Diet

Day 26

Standard Diet

Vegetarian Diet

Day 27