Meal Plan That Can Help You Lose 20 Pounds Weight In 1 Month

Congratulations on your foresight in deciding to stick to a nutritious food plan this month in order to lose weight. The voyage will not be simple, contrary to popular belief. You'll probably be tempted to eat junk food, eat large portions, and even snack on occasion. Keep your eyes on the prize and attempt to complete this one-month diet meal plan.

Day 1

  • Breakfast: 2 servings of Cottage Cheese with Raspberries (Calories- 323, Carbs- 25 g, Fat- 9 g, Protein- 36 g)
  • Lunch: 1 Tomato and Hummus on Rye sandwich and one serving of Peanut Butter & Celery (Calories- 422, Carbs- 44 g, Fat- 22.5 g, Protein- 16.3 g)
  • Dinner: 1 Black Bean Vegetarian Quesadillas tortilla and one serving of easy hard-boiled eggs (Calories- 446, Carbs- 50.4 g, Fat- 16.5 g, Protein- 25.3 g)
  • Total Daily Calories: 1190
  •  

Day 2

  • Breakfast: 1 serving of Southwestern Eggs and one orange (Calories- 317, Carbs- 18.6 g, Fat- 18.4 g, Protein- 20.1 g)
  • Lunch: 1 serving of Chicken and Avocado Salad (Calories- 404, Carbs- 12 g, Fat- 25 g, Protein- 35 g)
  • Dinner: 2 servings of Big Bad Bean Burrito (Calories- 489, Carbs- 62 g, Fat- 24 g, Protein- 15 g)
  • Total Daily Calories: 1210
  •  

Day 3

  • Breakfast: 1 serving of Crispy Hash Browns (Calories- 342, Carbs- 50 g, Fat- 14 g, Protein- 6 g)
  • Lunch: 1 Peanut Butter and Jelly Sandwich and two Celery Stalks (Calories- 384, Carbs- 44 g, Fat- 19 g, Protein- 13 g)
  • Dinner: 2 servings of Pasta with Fresh Tomato Sauce (Calories- 459, Carbs- 93 g, Fat- 4 g, Protein- 21 g)
  • Total Daily Calories: 1185
  •  

Day 4

  • Breakfast: 1 serving of Southwestern Eggs and two cusps of strawberries (Calories- 348, Carbs- 25 g, Fat- 19 g, Protein- 21 g)
  • Lunch: 1 serving of Tuna Stuffed Pepper and one ounce of almonds (Calories- 376, Carbs- 19 g, Fat- 17 g, Protein- 41 g)
  • Dinner: 1 serving of Pasta with Red Sauce and Mozzarella and 12 roasted asparagus spears (Calories- 446, Carbs- 57 g, Fat- 18 g, Protein- 21 g)
  • Total Daily Calories: 1170

 

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Day 5

  • Breakfast: 6 ounces of Blueberry Vanilla Greek Yogurt and one apple (Calories- 339, Carbs- 29 g, Fat- 16 g, Protein- 14 g)
  • Lunch: 1 serving of Deli Beef and Sharp Cheddar Roll-Ups and one avocado (Calories- 392, Carbs- 4 g, Fat- 35 g, Protein- 9 g)
  • Dinner: 1 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1202
  •  

Day 6

  • Breakfast: 2 servings of fruit salad (Calories- 266, Carbs- 66 g, Fat- 2 g, Protein- 4 g)
  • Lunch: 1 serving of Tuna and Ranch Garden Salad Sandwich (Calories- 445, Carbs- 35 g, Fat- 20 g, Protein- 34 g)
  • Dinner: 1 serving of Easy Cheesy Mixed Vegetables (Calories- 467, Carbs- 26 g, Fat- 14 g, Protein- 55 g)
  • Total Daily Calories: 1178
  •  

Day 7

  • Breakfast: 4 easy to peel hard-boiled eggs (Calories- 287, Carbs- 2 g, Fat- 19 g, Protein- 25 g)
  • Lunch: 1 serving of Paleo Avocado Chicken Salad (Calories- 343, Carbs- 8 g, Fat- 25 g, Protein- 16 g)
  • Dinner: 1 lettuce wrapped cheeseburger (Calories- 557, Carbs- 7 g, Fat- 43 g, Protein- 34 g)
  • Total Daily Calories: 1187
  •  

Day 8

  • Breakfast: 8 ounces of breakfast fruit smoothie and four easy to peel hard-boiled eggs (Calories- 423, Carbs- 35 g, Fat- 20 g, Protein- 27 g)
  • Lunch: 1 Lemon Avocado Salad serving (Calories- 334, Carbs- 20 g, Fat- 30 g, Protein- 5 g)
  • Dinner: 1 serving of Chicken Kabobs and two servings of pan-fried broccoli (Calories- 411, Carbs- 46 g, Fat- 12 g, Protein- 35 g)
  • Total Daily Calories: 1167

 

Day 9

  • Breakfast: 1 mango smoothie and ounce of Pecans (Calories- 366, Carbs- 44 g, Fat- 22 g, Protein- 6 g)
  • Lunch: 1 chicken and avocado salad and two celery stalks (Calories- 416, Carbs- 14 g, Fat- 25 g, Protein- 35 g)
  • Dinner: 1 easy grilled chicken teriyaki serving (Calories- 373, Carbs- 13 g, Fat- 9 g, Protein- 58 g)
  • Total Daily Calories: 1155
  •  

Day 10

  • Breakfast: 1 peanut butter and banana oatmeal serving (Calories- 308, Carbs- 46 g, Fat- 12 g, Protein- 11 g)
  • Lunch: 1 strawberry protein smoothie (Calories- 384, Carbs- 22 g, Fat- 9 g, Protein- 52 g)
  • Dinner: 2 servings of Big Bad Bean Burrito (Calories- 489, Carbs- 62 g, Fat- 24 g, Protein- 15 g)
  • Total Daily Calories: 1181
  •  

Day 11

  • Breakfast: 1 bowl of oatmeal and peaches and one ounce of pecans (Calories- 372, Carbs- 44 g, Fat- 22 g, Protein- 8 g)
  • Lunch: 1 serving of Mexican chickpea salad and one ounce of almonds (Calories- 300, Carbs- 25 g, Fat- 19 g, Protein- 12 g)
  • Dinner: 1 serving of Onigiri Balls and one Sea Salt Edamame serving (Calories- 529, Carbs- 93 g, Fat- 7 g, Protein- 22 g)
  • Total Daily Calories: 1201

 

 

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Day 12

  • Breakfast: 1 serving of sausage, egg, and cheese scramble (Calories- 323, Carbs- 9 g, Fat- 22 g, Protein- 22 g)
  • Lunch: 2 servings of tuna in cucumber cups (Calories- 380, Carbs- 17 g, Fat- 20 g, Protein- 34 g)
  • Dinner: 1 slice of broccoli quiche and two servings of easy hard-boiled eggs (Calories- 529, Carbs- 11 g, Fat- 41 g, Protein- 29 g)
  • Total Daily Calories: 1231
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Day 13

  • Breakfast: 1 pan of Pesto Scrambled Eggs and two bacon strips (Calories- 376, Carbs- 2 g, Fat- 32 g, Protein- 17 g)
  • Lunch: 1 serving of Cucumber Tomato Salad with Tuna and one ounce of almonds (Calories- 401, Carbs- 19 g, Fat- 17 g, Protein- 43 g)
  • Dinner: 2 servings of Turkey Kielbasa Hash (Calories- 383, Carbs- 23 g, Fat- 24 g, Protein- 18 g)
  • Total Daily Calories: 1161
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Day 14

  • Breakfast: 1 pan Pesto Scrambled Eggs and one whole-wheat toast serving (Calories- 347, Carbs- 15 g, Fat- 24 g, Protein- 18 g)
  • Lunch: 1 Peanut butter and jelly sandwich and one sliced bell pepper (Calories- 408, Carbs- 49 g, Fat- 19 g, Protein- 17 g)
  • Dinner: 2 servings of Mozzarella and Hummus on Multigrain Flatbread and one serving of easy steamed green beans (Calories- 455, Carbs- 45 g, Fat- 18 g, Protein- 38 g)
  • Total Daily Calories: 1209
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Day 15

  • Breakfast: 1 serving of sausage, egg, and cheese scramble and two bacon strips (Calories- 423, Carbs- 9 g, Fat- 31 g, Protein- 25 g)
  • Lunch: 1 serving of Quick Buffalo Chicken Salad and one serving of cheese slices (Calories- 343, Carbs- 7 g, Fat- 18 g, Protein- 35 g)
  • Dinner: 1 serving of Taco Salad (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1237

 

Day 16

  • Breakfast: 2 servings of spinach, Swiss, and egg white omelet and one apple (Calories- 346, Carbs- 31 g, Fat- 9 g, Protein- 36 g)
  • Lunch: 1 Peanut butter and jelly sandwich (Calories- 371, Carbs- 42 g, Fat- 18 g, Protein- 12 g)
  • Dinner: 1 bowl of rice and beans (Calories- 497, Carbs- 71 g, Fat- 15 g, Protein- 21 g)
  • Total Daily Calories: 1214
  •  

Day 17

  • Breakfast: 2 ounces of pecans (Calories- 392, Carbs- 2.4 g, Fat- 41 g, Protein- 5 g)
  • Lunch: 1 serving of cucumber and avocado salad and one serving of cheese slices (Calories- 390, Carbs- 11 g, Fat- 31 g, Protein- 12 g)
  • Dinner: 1 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)
  • Total Daily Calories: 1253
  •  

Day 18

  • Breakfast: 2 ounces of Granola (Calories- 277, Carbs- 30 g, Fat- 14 g, Protein- 8 g)
  • Lunch: 1 apple and vanilla-cinnamon yogurt snack and one banana (Calories- 414, Carbs- 88 g, Fat- 4 g, Protein- 14 g)
  • Dinner: 1 serving of Broccoli Pesto Pasta (Calories- 564, Carbs- 61 g, Fat- 29 g, Protein- 23 g)
  • Total Daily Calories: 1255
  •  

Day 19

  • Breakfast: 2 servings of sweet chocolate oatmeal and one ounce of pecans (Calories- 414, Carbs- 55 g, Fat- 22 g, Protein- 9 g) 
  • Lunch: 1 serving of mango strawberry arugula salad and one serving of carrots with hummus (Calories- 403, Carbs- 55 g, Fat- 19 g, Protein- 12 g)
  • Dinner: 1 serving of cheesy vegan zoodles and one serving of sea salt edamame (Calories- 394, Carbs- 48 g, Fat- 9 g, Protein- 36 g)
  • Total Daily Calories: 1211
  •  

 

Day 20

  • Breakfast: 2 servings of cottage cheese with raspberries and one whole-wheat toast serving (Calories- 393, Carbs- 37 g, Fat- 10 g, Protein- 40 g)
  • Lunch: 1 simple Caprese sandwich (Calories- 353, Carbs- 52 g, Fat- 9 g, Protein- 17 g)
  • Dinner: 1 roasted salmon serving and one serving of steamed broccoli with olive oil and Parmesan (Calories- 431, Carbs- 12 g, Fat- 27 g, Protein- 37 g)
  • Total Daily Calories: 1178
  •  

Day 21

  • Breakfast: 1 bowl of protein southwest scramble and one cup of strawberries (Calories- 381, Carbs- 36 g, Fat- 16 g, Protein- 25 g)
  • Lunch:  1 lemon avocado salad (Calories- 343, Carbs- 20 g, Fat- 30 g, Protein- 5 g)
  • Dinner: 1 chicken, bacon, and asparagus skillet serving (Calories- 487, Carbs- 7 g, Fat- 35 g, Protein- 36 g)
  • Total Daily Calories: 1202
  •  

Day 22

  • Breakfast: 2 ounces of pecans (Calories- 392, Carbs- 8 g, Fat- 41 g, Protein- 5 g)
  • Lunch: 2 servings of Caprese Salad (Calories- 413, Carbs- 8 g, Fat- 36 g, Protein- 15 g)
  • Dinner: 2 servings of Mozzarella Tortilla Pizza (Calories- 392, Carbs- 35 g, Fat- 19 g, Protein- 23 g)
  • Total Daily Calories: 1196
  •  

Day 23

  • Breakfast: 1 Turkey Omelet serving (Calories- 308, Carbs- 4 g, Fat- 21 g, Protein- 25g)
  • Lunch: 2 servings of turkey and avocado wrap (Calories- 288, Carbs- 10 g, Fat- 18 g, Protein- 17 g)
  • Dinner: 4 ounces of pan-fried T-bone and one serving of steamed broccoli with olive oil and Parmesan (Calories- 543, Carbs- 7 g, Fat- 42 g, Protein- 32 g)
  • Total Daily Calories: 1139
  •  

 

Day 24

  • Breakfast: 1 bowl of cranberry-banana oatmeal (Calories- 355, Carbs- 67 g, Fat- 6 g, Protein- 14 g)
  • Lunch: 2 servings of carrots with hummus (Calories- 349, Carbs- 45 g, Fat- 15 g, Protein- 14 g)
  • Dinner: 1 bagel with cream cheese serving and one serving of steamed broccoli with olive oil and Parmesan (Calories- 504, Carbs- 69 g, Fat- 18 g, Protein- 21 g)
  • Total Daily Calories: 1208
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  •  

Day 25

  • Breakfast: 1 serving of microwave peanut butter protein oats (Calories- 312, Carbs- 37 g, Fat- 10 g, Protein- 22 g)
  • Lunch: 2 servings of cottage cheese and strawberries (Calories- 379, Carbs- 25 g, Fat- 5 g, Protein- 57 g)
  • Dinner: 2 servings of mozzarella and hummus on multigrain flatbread and one balsamic asparagus serving (Calories- 481, Carbs- 44 g, Fat- 21 g, Protein- 39 g)
  • Total Daily Calories: 1172
  •  

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Day 26

  • Breakfast: 2 cups of raspberry Greek yogurt (Calories- 542, Carbs- 26 g, Fat- 34 g, Protein- 28 g)
  • Lunch: 1 serving of spicy chicken celery sticks (Calories- 341, Carbs- 8 g, Fat- 17 g, Protein- 34 g)
  • Dinner: 2 servings of steamed broccoli (Calories- 269, Carbs- 14 g, Fat- 19 g, Protein- 10 g) 
  • Total Daily Calories: 1151
  •  

Day 27

  • Breakfast: 1 breakfast Quesadilla tortilla (Calories- 333, Carbs- 48 g, Fat- 14 g, Protein- 9 g)
  • Lunch: 1 strawberry protein smoothie (Calories- 384, Carbs- 22 g, Fat- 9 g, Protein- 52 g)
  • Dinner: 1 serving of 5 ingredient coconut curry and one serving of green beans with olive oil (Calories- 488, Carbs- 30 g, Fat- 40 g, Protein- 11 g)
  • Total Daily Calories: 1206
  •  

Day 28

  • Breakfast: 6 ounces of blueberry vanilla Greek yogurt and one apple (Calories- 339, Carbs- 29 g, Fat- 16 g, Protein- 14 g)
  • Lunch: 2 ounces of almonds (Calories- 328, Carbs- 5 g, Fat- 28 g, Protein- 12 g)
  • Dinner: BLT lettuce wraps (Calories- 533, Carbs- 12 g, Fat- 46 g, Protein- 16 g)
  • Total Daily Calories: 1200

 

Day 29

  • Breakfast: 1 serving of peach and strawberry smoothie and four bacon strips (Calories- 328, Carbs- 26 g, Fat- 20 g, Protein- 8 g)
  • Lunch: 1 serving of cucumber tomato salad with tuna and one ounce of almonds (Calories- 401, Carbs- 19 g, Fat- 17 g, Protein- 43 g)
  • Dinner: 1 serving of salt and pepper chicken wings (Calories- 552, Carbs- 2 g, Fat- 40 g, Protein- 44 g)
  • Total Daily Calories: 1281
  •  

Day 30

  • Breakfast: 1 turkey and spinach omelet serving and two strips of bacon (Calories- 462, Carbs- 8 g, Fat- 32 g, Protein- 35 g)
  • Lunch: 1 serving of keto avocado pepperoni salad and two servings of cucumber slices (Calories- 375, Carbs- 9 g, Fat- 29 g, Protein- 17 g)
  • Dinner: 1 serving of BLT lettuce wraps and two cups of roast teriyaki broccoli (Calories- 345, Carbs- 17 g, Fat- 24 g, Protein- 14 g)
  • Total Daily Calories: 1183

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