Weight Loss

1 Month Meal Plan (Free Sample Diet Plan Inside)

1_month_diet_plan1 month diet plan

Meal planning is often a big deal for a lot of people. However, that need not be the case. On the contrary, the whole process, if well managed, should be seamless, enjoyable, and possibly not expensive. So would you like to know how to organize a meal plan for a full month that will help you save big through bulk buying as well as being able to watch sales for items you might want well in advance? Well, this post is dedicated to showing you a workable 1 month diet plan that you can easily follow. Before that, though, we’ll look at a few diet basics that will form the foundation of our one month diet plan.

What You Should Know Before Formulating Your One Month Diet Plan

       – Breakfast is the most important meal of all


You’ve probably heard this a lot more times before but we thought we should revisit the same point as it’s very important. So, whether you are skimping on calories, the early morning meal is not the one to gamble with. Try to include slow-burning foods in your breakfast as this helps keep your energy levels high for the better part of your day. Besides, doing this also helps to cut on your appetite.

       – Snacks (mid-morning and mid-afternoon)


These snacks should act as bridges between your main meals i.e. breakfast and lunch and lunch and dinner. As such, they help keep your energy levels elevated as you wait for your next main meal. Some of the most feasible snacks to add here include fruits, hard boiled eggs, non-fat yoghurt, raw vegetables, and low-fat string cheese among others.

       – Lunch


The rule here is to try and balance between having a light meal but not too light to prompt you to overeat later in the course of the day. Try out something solid such a sandwich, soup, or some form of non-fatty meats or salads.

       – Dinner


This is the meal in which you should consume the least calories especially if you are watching your weight. As such, steer clear of carbs as they tend to result in fats that are then stored by your body hence causing you to increase your weight. Instead, go for lean proteins such as white meat or fish. Additionally, consume lots of veggies during this meal.


Sample 1 Month Diet Plan

       Week 1



6.00 am – 8.00 am : 

Oatmeal, nonfat milk

Nuts, fruit juice


English muffin

Peanuts and non-fat milk

Oat-ring cereals

Apples, whole grain waffles

Pumpkin seeds, nonfat milk, blueberries


12.00 pm – 2.00 pm : 

Low-fat cheese, olives, wheat pita

Lentil soup, baked potato, chicken breast

Whole-wheat bread, lettuce, nonfat milk

Fishmeal, tomato soup, spinach salad

Mushroom, carrots, olive oil, vinegar

Turkey breast, avocado, reduced-fat cheese

Salmon, brown rice, broccoli, vinegar


6.00 pm – 8.00 pm : 

All-bean chili, juice frozen fruit bar

Wheat bread, sautéed broccoli, melon cubes

Wheat roll, cherry tomatoes, olive oil, blueberries

Grilled pork, almond, olive oil

Whole-wheat couscous, strawberries, dark chocolate

Lean roasted beef, low-fat cheese, olive oil

Peas, carrots, tomato slices, nonfat milk


10.00 am – 11.30 am /4.00 pm – 5.30 pm : 

Fruit cocktail

Cookies, bananas

Melon cubes, nonfat milk

Graham cracker squares, apple chips

Oat-ring cereal, cheese

Vegetable juice (e.g. tomato juice)

Walnuts. Fruit cocktail

       Week 2



6.00 am – 8.00 am : 

Raisins, Oatmeal

Whole-grain waffles, nonfat milk

Yoghurt, reduced-fat cheese,

Whole-grain muffin sliced bananas

Melon cubes, oatmeal, pumpkin seeds, nonfat milk

Whole-wheat toast, chopped peanuts, nonfat milk

Whole-wheat bread topped with light jam, milk


12.00 pm – 2.00 pm : 

Steamed green beans, chopped nuts

Lean roast beef, fat-free yoghurt

Brown rice, chicken breast, nonfat milk

Lentil soup, diced avocado, mushroom

Wheat pita, lettuce, nonfat milk

Turkey slices, spinach salad, fat-free yoghurt

Wheat roll, olives, hummus, nonfat milk


6.00 pm – 8.00 pm : 

Whole-wheat spaghetti, tomato sauce, olive oil

Wheat roll, dark chocolate, canned pineapple

Grilled pork, cooked carrots, olives

Grilled shrimp, diced avocado, bananas

Steamed green beans, dark chocolate, strawberries

Chicken breast, chopped nuts, lettuce, tomato

Whole-wheat couscous, melon cubes, olive oil


10.00 am – 11.30 am /4.00 pm – 5.30 pm : 

Latte with nonfat milk

Whole-wheat crackers, tomato juice

Apple, nonfat yoghurt

Chopped walnuts, blueberries

Small cookies, nonfat milk

Melon cubes, vegetable juice

Oat-ring chopped walnuts

       Week 3



6.00 am – 8.00 am : 

Oatmeal, almonds, nonfat milk

Whole wheat toast with peanut butter

Whole grain waffles, nonfat milk

Whole grain English muffin, melons

Nonfat cheese, apple, melon cubes

Oatmeal, bananas, nonfat milk

Chopped walnuts, pumpkin seeds, nonfat milk


12.00 pm – 2.00 pm

Baked potato, nonfat sour cream

Turkey breast, latte and nonfat milk

Brown rice, low-fat feta cheese, hummus

Chicken breast, sautéed greens, olive oil

Peas, bean soup, flavored light fat-free yoghurt

Mushrooms, lettuce, tomatoes, pepper

Whole wheat pita, tomato soup, nonfat milk


6.00 pm – 8.00 pm : 

Cooked carrots, melon cubes

Grilled chicken breast, froze fruit bar

Whole wheat spaghetti, lettuce, olive oil

Grilled shrimp, slivered almonds, apples

Pork sautéed broccoli, bananas, olive oil

Whole wheat pita, bean salad,

Zucchini, canned pineapple, lettuce, cherry tomatoes


10.00 am – 11.30 am /4.00 pm – 5.30 pm : 

Nonfat milk, small cookies

Vegetable juice, blueberries

Apples, Nonfat yoghurt

Oat-ring cereals, nonfat milk

Whole grain English muffin, nonfat cheese

Nonfat yoghurt, cookies

Chopped walnuts, blueberries

       Week 4



6.00 am – 8.00 am : 

Pumpkin seeds, melon cubes

Nonfat milk, chopped walnuts

Silvered almonds, nonfat cheese

Apples, oatmeal, nonfat milk

Bananas, plain yoghurt

Walnuts, blueberries, nonfat milk

Oat-ring cereals, nonfat milk


12.00 pm – 2.00 pm : 

Carrot sticks, olives

Hummus, diced avocados,

Baked potato, nonfat milk

Lentil soup, reduced fat sour cream

Whole-wheat pita, hummus,

Whole-wheat bread, low-fat cheese

Latte, nonfat milk, tomato slices


6.00 pm – 8.00 pm : 

Chicken breasts, melon cubes

Ground turkey, diced avocado

Fat-free mayo, corn, nonfat milk

Peas, cucumber, olive oil

Wheat roll, steamed nonfat milk, avocado

Salmon, baked potato, melon cubes

Chicken breast, bean chili


10.00 am – 11.30 am /4.00 pm – 5.30 pm : 

Chopped peanuts, nonfat milk

Reduced-fat milk, peanuts

Vegetable juice, nonfat yoghurt

Apples, cookies, oat-ring

Latte, nonfat milk, blueberries

Fruit cocktail, cookies

Chopped walnuts, nonfat milk

Wrap up

There you have it- a comprehensive 1 month diet plan that will leave you looking more sharp and fitter. The plan lists various healthy foods you can consume interchangeably to help you look sleeker in a matter of time. Try to often incorporate in your meals whole grains, low-fat and nonfat dairy products, green vegetables, fruits, and lean proteins. This way, you can achieve your dietary and fitness goals more quickly.

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