Tips & Nutrition
4 Week Diet Plan
Are you looking for a 4-week diet plan to lose 10 pounds or more? Well, then this is the article for you. We understand that
jemmamileto
March 6, 2024
30 Day Meal Plan to Lose Weight
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Are you wanting to lose some of that winter weight gain and become sexy for summer again? Well, we do too. So, we thought, why not do it together! Even if you have little time to cook, a busy social life, or a weakness for chocolate (guilty!), this weight loss meal plan can help you drop weight fast. With 1,500 balanced calories per day, it’ll fill you up and fuel your active lifestyle.
The best part? All you must do is follow the plan. You don’t have to count a single calorie to meet your weight loss goal, because we’ve done the hard work for you. Let’s get into it.
Meal Plan:
| Breakfast | AM Snack | Lunch | PM Snack | Dinner | |
| Week 1 Day 1 Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fibre, 68 g fat, 1,216 mg sodium | Spinach and Egg Scramble with Raspberries (296 calories) | 1 cup blackberries ¼ cup unsalted almonds (268 calories) | Mason Jar Power Salad with Chickpeas & Tuna (430 calories) | 1 large pear (131 calories) | Grilled Salmon with Sweet Peppers and Brown Rice (380 calories) |
| 2 Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fibre, 68 g fat, 1,223 mg sodium | Muesli with Raspberries (287 calories) | 1 cup low-fat plain Greek yoghurt with ¼ cup blueberries and 2 tablespoons of chopped walnuts (282 calories) | Brussels Sprouts Salad with Crunchy Chickpeas (337 calories) | 1 medium apple (95 calories) | Herb-Grilled Chicken Frites (483 calories) |
| 3 Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fibre, 81 g fat, 1,302 mg sodium | Greek Muffin-Tin Omelettes with Feta & Peppers (285 calories) | 1 cup low-fat plain Greek yoghurt with ¼ cup blueberries and 2 tablespoons of chopped walnuts (282 calories) | Brussels Sprouts Salad with Crunchy Chickpeas (337 calories | 1 medium peach and 8 walnut halves (163 calories) | Grilled Eggplant and Tomato Pasta (449 calories) |
| 4 Daily Totals: 1,628 calories, 81 g protein, 157 g carbohydrates, 45 g fibre, 70 g fat, 1,514 mg sodium | Muesli with Raspberries (287 calories) | 1 cup blackberries ¼ cup unsalted almonds (268 calories) | Mason Jar Power Salad with Chickpeas & Tuna (430 calories) | 1 medium peach (59 calories) | Grilled Chicken Tacos with Slaw and Lime Crema and Guacamole Chopped Salad (584 calories) |
| 5 Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fibre, 79 g fat, 1,483 mg sodium | Greek Muffin-Tin Omelettes with Feta & Peppers (285 calories) | 1 cup low-fat plain Greek yoghurt with 1 tablespoon chopped walnuts and 1 cup blackberries (275 calories) | Brussels Sprouts Salad with Crunchy Chickpeas (337 calories | ¼ cup dry roasted unsalted almonds (206 calories) | Chicken Caesar Pasta Salad (383 calories) |
| 6 Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fibre, 75 g fat, 1,305 mg sodium | Muesli with Raspberries (287 calories) | ¼ cup unsalted dry roasted almonds and ½ cup blueberries (248 calories) | Chicken Caesar Pasta Salad (383 calories) | 1 (5-oz.) container low-fat plain Greek yoghurt with ¼ cup raspberries (119 calories) | Spring Green Frittata with Guacamole Chopped salad (459 calories) |
| 7 Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fibre, 83 g fat, 1,671 mg sodium | Spinach and Egg Scramble with Raspberries (296 calories) | 1 cup blackberries ¼ cup unsalted almonds (268 calories) | Chicken Caesar Pasta Salad (383 calories | 1 plum and 8 walnut halves (135 calories) | Greek Salad with Edamame and 1-oz. slice whole-wheat baguette (439 calories) |
| Week 2 Day 8 Daily Totals: 1,524 calories, 97 g protein, 116 g carbohydrates, 34 g fibre, 86 g fat, 944 mg sodium | 1 cup low-fat plain Greek yoghurt with 1 medium peach and 2 tablespoons of chopped walnuts (320 calories) | 1 cup blackberries with ¼ cup unsalted almonds (268 calories) | White Bean and Avocado Toast with 1 (5 oz.) container low-fat plain Greek yoghurt and 1 plum (364 calories) | 1/4 cup walnut halves (164 calories) | Superfood Chopped Salad with Salmon and Creamy Garlic Dressing (409 calories) |
| 9 Daily Totals: 1,500 calories, 89 g protein, 118 g carbohydrates, 30 g fibre, 80 g fat, 1,224 mg sodium | Spinach, Peanut Butter and Banana Smoothie (324 calories) | ¼ cup dry roasted almonds (206 calories) | Spicy Slaw Bowls with Shrimp & Edamame (364 calories) | ½ cup raspberries with 14 walnut halves (215 calories) | Chicken and Veggie Fajitas (391 calories) |
| 10 Daily Totals: 1,517 calories, 83 g protein, 123 g carbohydrates, 34 g fibre, 83 g fat, 1,100 mg sodium | Spinach, Peanut Butter and Banana Smoothie (324 calories) | 1 cup raspberries (64 calories) | Spicy Slaw Bowls with Shrimp & Edamame (364 calories) | 1 cup blackberries with 20 walnut halves (324 calories) | Grilled Flank Steak with Tomato Salad and 1-oz. slice whole-wheat baguette) |
| 11 Daily Totals: 1,507 calories, 82 g protein, 128 g carbohydrates, 30 g fibre, 82 g fat, 1,151 mg sodium | 1 cup low-fat plain Greek yogurt with 1 medium peach and 2 tablespoons of chopped walnuts (320 calories) | 1 cup raspberries with ¼ cup dry-roasted almonds (270 calories) | Spicy Slaw Bowls with Shrimp & Edamame (364 calories) | 1 plum with 8 walnut halves (135 calories) | Greek Summer Squash Grilled Pizza (418 calories) |
| 12 Daily Totals: 1,502 calories, 96 g protein, 117 g carbohydrates, 32 g fibre, 77 g fat, 811 mg sodium | 1 cup low-fat plain Greek yoghurt with 1 medium peach and 2 tablespoons of chopped walnuts (320 calories) | 1 cup raspberries (64 calories | Spicy Slaw Bowls with Shrimp & Edamame (364 calories | 1 plum with ¼ cup dry roasted almonds (237 calories) | Chicken Pesto Pasta with Asparagus (518 calories) |
| 13 Daily Totals: 1,518 calories, 83 g protein, 153 g carbohydrates, 34 g fibre, 70 g fat, 1,270 mg sodium | Spinach, Peanut Butter and Banana Smoothie (324 calories) | 1 cup blackberries (62 calories) | Chicken Pesto Pasta with Asparagus (518 calories | ¼ cup dry-roasted almonds (206 calories) | Better Than Takeout Burgers with Sweet Potato Fries (408 calories) |
| 14 Daily Totals: 1,479 calories, 98 g protein, 112 g carbohydrates, 31 g fibre, 76 g fat, 1,027 mg sodium | 1 cup low-fat plain Greek yoghurt with 1 medium peach and 2 tablespoons of chopped walnuts (320 calories) | 1 (5-oz.) container low-fat plain Greek yoghurt with 1 cup blackberries (165 calories) | Chicken Pesto Pasta with Asparagus (518 calories | 1 cup raspberries (64 calories) | Cobb Salad with Herb-Rubbed Chicken (412 calories) |
| Week 3 Day 15 Daily Totals: 1,506 calories, 83 g protein, 109 g carbohydrates, 31 g fibre, 85 g fat, 1,452 mg sodium | Spinach and Egg Scramble with Raspberries (296 calories) | ¼ cup dry-roasted almonds (206 calories) | Green Salad with Edamame and Beets (325 calories) | 1/3 cup walnut halves with 1 medium peach (274 calories) | Simple Grilled Salmon and Vegetables with ½ cup cooked brown rice (405 calories) |
| 16 Daily Totals: 1,485 calories, 84 g protein, 108 g carbohydrates, 34 g fibre, 84 g fat, 1,439 mg sodium | Cinnamon Roll Overnight Oats with ¾ cup low-fat plain Greek yoghurt (321 calories) | 1 cup raspberries (64 calories) | Spinach and Strawberry Meal-Prep Salad (374 calories) | 1 cup blackberries with 30 unsalted dry roasted almonds (293 calories) | Chicken, Brussels Sprouts and Mushroom Salad (432 calories) |
| 17 Daily Totals: 1,511 calories, 92 g protein, 140 g carbohydrates, 34 g fibre, 68 g fat, 1,697 mg sodium | Cinnamon Roll Overnight Oats with ¾ cup low-fat plain Greek yoghurt (321 calories) | ¾ cup blackberries with ¼ cup unsalted dry-roasted almonds (253 calories) | Spinach and Strawberry Meal-Prep Salad (374 calories) | 1 cup raspberries (64 calories) | Bruschetta Chicken Pasta (499 calories) |
| 18 Daily Totals: 1,505 calories, 93 g protein, 141 g carbohydrates, 30 g fibre, 68 g fat, 1,932 mg sodium | Cinnamon Roll Overnight Oats with ¾ cup low-fat plain Greek yoghurt (321 calories) | 1 medium peach (59 calories) | Spinach and Strawberry Meal-Prep Salad (374 calories) | 1 cup blackberries with ½ cup low-fat plain Greek yoghurt (167 calories) | Grilled Chicken Tacos with Slaw and Lime Crema and Guacamole Chopped Salad (584 calories) |
| 19 Daily Totals: 1,516 calories, 77 g protein, 136 g carbohydrates, 30 g fibre, 79 g fat, 1,582 mg sodium | Cinnamon Roll Overnight Oats with ¾ cup low-fat plain Greek yoghurt (321 calories) | 1 large pear (131 calories) | Spinach and Strawberry Meal-Prep Salad (374 calories) | 1 cup blueberries 25 unsalted dry roasted almonds (277 calories) | Spring Green Frittata with Guacamole Chopped salad (459 calories) |
| 20 Daily Totals: 1,494 calories, 74 g protein, 148 g carbohydrates, 33 g fibre, 74 g fat, 1,705 mg sodium | Cinnamon Roll Overnight Oats with ¾ cup low-fat plain Greek yoghurt (321 calories) | 1 plum with ¼ cup unsalted dry-roasted almonds (237 calories) | Veggie and Hummus Sandwich with 1 medium peach (383 calories) | 1 medium peach (59 calories) | Peanut Zucchini Noodle Salad with Chicken, 2 cups mixed salad greens with 1 serving of this citrus vinaigrette (495 calories) |
| 21 Daily Totals: 1,498 calories, 67 g protein, 111 g carbohydrates, 34 g fibre, 94 g fat, 1,443 mg sodium | Spinach and Egg Scramble with Raspberries (296 calories | ¼ cup dry-roasted almonds (206 calories | Veggie and Hummus Sandwich with 1 medium peach (383 calories) | ¼ cup walnut halves (164 calories) | Speedy Crab Cakes with Citrus Arugula Salad (449 calories) |
| Week 4 Day 22 Daily Totals: 1,489 calories, 79 g protein, 108 g carbohydrates, 35 g fibre, 87 g fat, 1,359 mg sodium | Greek Muffin-Tin Omelettes with Feta & Peppers (285 calories) | 1 cup blackberries (62 calories) | Mason Jar Power Salad with Chickpeas & Tuna (430 calories) | 1 cup raspberries with ¼ cup unsalted dry-roasted almonds (270 calories) | Prawn and Pepper Kebabs with Grilled Red Onion Slaw (442 calories) |
| 23 Daily Totals: 1,497 calories, 82 g protein, 118 g carbohydrates, 33 g fibre, 81 g fat, 1,562 mg sodium | Greek Muffin-Tin Omelettes with Feta & Peppers (285 calories) | 1 cup blackberries (62 calories) | Chicken Caprese Pasta Salad Bowls (514 calories) | 1 cup raspberries with 5 walnut halves (129 calories) | Grilled Chicken with Red Pepper-Pecan Romesco Sauce and Cucumber and Avocado Salad (507 calories) |
| 24 Daily Totals: 1,510 calories, 86 g protein, 149 g carbohydrates, 30 g fibre, 67 g fat, 1,096 mg sodium | Spinach, Peanut Butter and Banana Smoothie (324 calories) | 1 cup raspberries (64 calories) | Chicken Caprese Pasta Salad Bowls (514 calories | 1 cup blackberries with 8 walnut halves (167 calories) | Grilled Flank Steak with Tomato Salad and 1-oz. slice whole-wheat baguette) |
| 25 Daily Totals: 1,489 calories, 78 g protein, 160 g carbohydrates, 35 g fibre, 65 g fat, 1,405 mg sodium | Spinach, Peanut Butter and Banana Smoothie (324 calories) | 1 cup raspberries (64 calories) | Chicken Caprese Pasta Salad Bowls (514 calories | 1 cup blackberries with 8 walnut halves (167 calories) | Spicy Prawn Tacos (421 calories) |
| 26 Daily Totals: 1,477 calories, 70 g protein, 172 g carbohydrates, 30 g fibre, 62 g fat, 1,537 mg sodium | Greek Muffin-Tin Omelettes with Feta & Peppers (285 calories) | 1 cup raspberries with 5 walnut halves (129 calories) | Chicken Caprese Pasta Salad Bowls (514 calories | 1 large pear | Greek Summer Squash Grilled Pizza (418 calories) |
| 27 Daily Totals: 1,513 calories, 83 g protein, 122 g carbohydrates, 32 g fibre, 87 g fat, 1,381 mg sodium | Greek Muffin-Tin Omelettes with Feta & Peppers (285 calories) | 1 medium peach with 8 walnut halves (163 calories) | White Bean and Avocado Toast with 1 (5 oz.) container low-fat plain Greek yoghurt and 1 plum (364 calories) | 1/3 cup unsalted dry-roasted almonds (272 calories) | Chicken and Kale Taco Salad with Jalapeno-Avocado Ranch (429 calories) |
| 28 Daily Totals: 1,506 calories, 85 g protein, 173 g carbohydrates, 38 g fibre, 62 g fat, 1,384 mg sodium | Spinach, Peanut Butter and Banana Smoothie (324 calories) | 1 medium peach (59 calories) | White Bean and Avocado Toast with 1 (5 oz.) container low-fat plain Greek yoghurt and 1 plum (364 calories) | 1 cup low-fat plain Greek yoghurt (166 calories) | Vegetarian Quinoa Stuffed Peppers with Guacamole Chopped Salad (595 calories) |
| Week 5 Day 29 Daily Totals: 1,508 calories, 75 g protein, 171 g carbohydrates, 36 g fibre, 65 g fat, 762 mg sodium | Muesli with Raspberries (287 calories) | ¼ cup unsalted dry-roasted almonds (206 calories) | Vegetarian Quinoa Stuffed Peppers with 1 medium peach (408 calories) | ¼ cup walnut halves (164 calories) | Grilled Salmon with Sweet Peppers and ¾ Cup Brown Rice (442 calories) |
| 30 Daily Totals: 1,501 calories, 69 g protein, 150 g carbohydrates, 38 g fibre, 77 g fat, 1,259 mg sodium | Muesli with Raspberries (287 calories) | ¼ cup unsalted dry-roasted almonds (206 calories) | Vegetarian Quinoa Stuffed Peppers with 1 medium peach (408 calories) | 1 medium peach (59 calories) | Spiced Grilled Chicken with Cauliflower Rice Tabbouleh and Cucumber and Avocado Salad (540 calories) |
So, there you have it! A 30-day meal plan to lose weight. If you noticed that there was some repetition in this meal plan, we wanted to confirm that it is done purposefully. We don’t expect you to have the time, or effort, to come up with new and exciting dishes for breakfast, lunch, and dinner. Repetition also allows you to cook some recipes in bulk ready for the next day, which also saves you money down the line.
We also want to reiterate that this meal plan is not suited for the Thinco VLC Diet Program. This meal plan is for those who are looking for some more guidance or for those who are taking Thinco’s Green Coffee Beans. It is also important to mention that this guide was adapted from “eatingwell” and they have plenty of more delicious and nutritious recipes for when you’ve finished and want to shake things up.
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