30 Day Weight Loss Diet Menu

Healthy weight loss meal plan For Men


If you wish to indulge throughout the dog days of summer, or even the winter months holidays, that is fine. You may get straight back on the right track and remove those extra few pounds using this easy-to-follow meal plan. Assuming you’re attempting to not fall-off the bandwagon, heed into the meal intend to prevent your weight.

THE GROCERY SHOPPING LIST

Make sure that your spice pantry is stocked and go directly to the supermarket to obtain the following items:

Simple Greek Yogurt
Fresh/Frozen Berries
Other good fresh fruit (bananas, grapefruit, apple an such like)
High-Fiber High-Protein Breakfast Cereal
High-Fiber/High-Protein Frozen Waffles
All-natural Peanut Butter
Eggs
Low-Fat/Fat-Free Milk
High-Fiber/High-Protein Wholegrain Breads
High-Fiber/High-Protein Whole Grain Tortillas
Big Chicken Breast
Lean Skirt Steak
Slim Deli Meat (turkey, roast-beef)
Ground Lean Turkey Breast
Canned Tuna/Salmon
Fresh/Frozen seafood (salmon, tilapia etc.)
Canned Beans (black colored, lentil, pinto an such like)
Fresh/Frozen Veggies
Butternut Squash
Baked/Sweet Potato
Avocado
Low-Fat Cheese (sliced and shredded)

THE 4-WEEK FAT-BURNING EXERCISE PLANS

Breakfast: Triple Berry Medley Smoothie

½ cup blueberries
½ cup raspberries
½ cup strawberries
½ banana
½ cup high-fiber cereal
½ glass low-fat simple Greek yogurt
1 glass 1per cent or skim milk
1 scoop whey necessary protein dust
½ glass ice
Combination until smoothie is formed

Meal: Tropical Chicken Salad

1 huge cooked chicken white meat, shredded
¼ glass low fat cottage cheese
1/3 cup pineapple, 1/3rd cup mango
2 tbsp. chopped liquid chestnuts
2 glasses spinach
1-ounce almonds
Several cuts of avocado
Offer with high-fiber whole-wheat crackers

Dinner: Shrimp Stir-Fry

½ lb cooked shrimp
½ bag blended frozen stir-fry veggies
2 tbsp. reduced sodium soy sauce and salt and pepper to taste

Directions:

Toss all ingredients together in wok. Provide over ½ cup cooked brown rice.

Breakfast: Spinach, Onion, and Feta Cheese Scramble on Whole-Wheat English Muffin

2 eggs + 2 eggs whites
2 tbsp. zero fat feta cheese
¼ cup Vidalia onion, chopped
¼ glass fresh or frozen spinach
1 high-fiber whole-wheat English muffin
Salt and Pepper to taste

Meal: Tuna seafood retract with Minestrone Soup

1 cup Minestrone soup
1 can of tuna (canned in liquid)
2 tbsp. zero fat mayo
1 tsp. whole-grain mayonnaise
Sliced up tomato and lettuce
1 whole-wheat high-fiber place

Supper: Garlic Chicken

1 big chicken breast
¼ glass wheat or grain breads crumbs
1/8-cup skim-milk
¼ garlic clove
1 tsp. Tabasco and lemon liquid

Combine all ingredients in synthetic bag. Toss chicken in bag and coat.
Bake at 350 degrees for ~20 minutes
Offer with:
½ cup whole-wheat couscous
1-cup zucchini/summer squash medley

Break fast: Peanut Butter & Banana Sandwich

2 slices whole-wheat bread (with at the very least 4g fiber per slice)
2 tbsp. peanut butter
1 sliced banana
1 tsp. drizzle honey
Toast whole-wheat loaves of bread

Scatter peanut butter and top with bananas, drizzle with honey and enjoy

Lunch: Chicken Pizza with Roasted Vegetables

1 large chicken
½ cup tomato sauce
¼ glass shredded part-skim mozzarella cheese
1 glass chopped veggies (broccoli, mushrooms, eggplant, zucchini)
1 tsp. purple pepper flakes
Salt-and-pepper
Non-stick cooking spray

Spray baking sheet with non-stick cooking spray
Spot chicken white meat and vegetables on sheet
Period with salt-and-pepper
Spray veggies with non-stick cooking squirt
Spoon tomato sauce on top of chicken
Bake at 350 degrees for 20-25 min or until chicken is prepared through.
Whenever five full minutes kept, top chicken with cheese and allow melt until finished cooking

Dinner: Crunchy Baked Tilapia

6 ounces tilapia topped with 3 tsp. Kellogg's high-fiber bran buds cereal, baked
1-cup sautéed high-fiber veggies (asparagus, broccoli, carrots)
1 little cooked sweet potato

Morning Meal: Strawberry Oatmeal Pleasure

3/4 cup cooked oats
1 information strawberry necessary protein powder (or other flavored dust)
1 cup of sliced strawberries
1/2 cup banana

Lunch: Chicken and Red Onion Quesadillas with Side Salad

¼ cup red onion, thinly sliced
1/3-cup balsamic vinegar
1/4-cup low-fat cheddar cheese
1 large boneless chicken breast, cooked and shredded
2 high-fiber whole-wheat tortillas

Combine onions and vinegar in bowl and marinate for five full minutes. Deplete the onions and put aside
Spray a big skillet with non-stick cooking squirt, as well as heat over medium heat. Include onions, and cook until onions have actually softened, about 5-7 min. Transfer to dish and put aside.
Put tortillas in a large nonstick skillet over moderate temperature (they'll overlap). Warm for approximately 45 moments on each part.
Sprinkle cheese for each tortilla. Protect mozzarella cheese with the shredded cooked chicken and top the chicken utilizing the marinated onions.
Fold the tortillas by 50 percent, press carefully with a spatula to flatten, and prepare for about 2 mins, before the cheese begins to melt. Flip the quesadilla and cook for the next 1-2 minutes, before 2nd part is golden-brown. Offer with part blended green salad and 1 tbsp. light dressing

Dinner: Hot Chicken Sausage and Whole-Wheat Penne

1 low-fat chicken sausage
1-cup sliced mushrooms and purple pepper
½ cup whole-wheat penne
¼ cup tomato sauce
1 tsp. red pepper chili flakes

Spray skillet with non-stick cooking squirt and sauté pre-cooked zero fat chicken sausage, mushrooms, and red-bell pepper in pan.
Toss over prepared pasta and tomato sauce
Service with part mixed green salad and 1 tbsp. light dressing.

Break Fast: Really Berry Parfait

1/2 cup low fat basic Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt
½ glass blueberries
½ glass cherries
½ cup blackberries
¾ glass high-fiber cereal (suggested: get Lean Vanilla Almond Crunch)

Layer yogurt, good fresh fruit, and cereal and revel in!

Lunch: Greek Bowl

4-6 ounces prepared lamb, slashed into cubes
1 tsp. essential olive oil
½ tsp. sliced fresh garlic
½ tsp. oregano
½ red pepper, diced
¼ cup cherry tomatoes, halved
2 tbsp. low fat feta mozzarella cheese
Salt and pepper to taste
1 whole-wheat high-fiber pita

Combine all ingredients in dish. Provide with whole-wheat pitas and Tzatziki sauce
Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt-and-pepper to taste

Dinner: Salmon with Mixed Vegetable Quinoa

6 ounces baked salmon, seasoned with sodium, pepper, and fresh lemon juice
½ cup prepared quinoa with 1-cup sautéed mixed vegetables

Breakfast: Oatmeal Blueberry Pancakes (acts 6)

2 ½ glasses traditional oats
6 egg whites, beaten
1-cup skim milk
2 tsp. oil
1 tsp. baking powder
1 tsp. vanilla extract
1 tsp. cinnamon
½ glass unsweetened applesauce
1-cup blueberries
Non-stick cooking spray

Blend all ingredients (except Blueberries) in blender until relatively smooth (normal pancake blend consistency). Then carefully fold blueberries into combination
Temperature skillet to moderate heat, then layer with nonstick cooking spray.
Pour ½ cup batter on the skillet to create each pancake. Cook, turning when making sure that each part is a golden-brown shade.



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