If you have been trying to lose weight, but can't stick to your diet, then you should know that planning a diet menu for a month can help you follow it. Here, we will give you a diet menu for an entire month, so you can achieve your weight loss goal.
Planning a diet menu for a month is a wonderful way to keep an account of daily food habits. You can create a chart with the month divided on a weekly basis.
Incorporate the foods that you will consume at breakfast, lunch, and dinner, and also include mid-meal snacks, that play an important role in controlling untimely hunger pangs. Rotating your diet every week improves your metabolic rate and digestion power.
1 Month Diet Menu
You can opt for different plans for your one month diet plan. The 1200 calorie diet, or the no carb diet menu could be followed for a month to meet your weight loss goals. For normal individuals, following a balanced diet consisting of adequate amounts of fats, carbohydrates, and proteins is enough to control additional weight gain.
First Week
Considering the month comprising 4 weeks, your diet for the first week should contain more proteins and less carbohydrates. Have a plenty of low-fat dairy products, like skimmed milk, sour cream, and yogurt to suffice your protein need.
Cook your foods in olive oil or flaxseed oil, that rich in omega-3 acids. Including vegetables in the diet will boost your immunity.
Scrambled eggs
Brown bread
Skimmed milk
Apples
Roasted chicken
Boiled spinach/carrot/beet
Cabbage soup
Wheat crackers
Green salad
Dry fruits
Second Week
In the second week, you can increase your carbohydrate intake a little by introducing complex carbohydrates in your diet, in the form of whole wheat bread toasted with low-fat butter or cheese.
Have this for breakfast and balance the calories with a small lunch. Have fresh fruit juices in between if you feel hungry. Relish delicious low-fat dishes prepared from chicken and chickpeas. Have a light dinner comprising veg tortillas and a bowl of soup.
Chicken salad
Wheat bread toast
Skimmed milk
Boiled egg
Veg tortillas
Oranges/Sweet Lime
Broccoli soup
Low-fat yogurt
Baked carrots/cauliflower
Boiled turkey
Third Week
To break the monotony of consumption of same kinds of foods, cook different types of fish in third week. Salmon, tuna, mackerel, sardine, shrimp, etc., are excellent sources of proteins that are essential for the body.
Have half a cup of brown rice for lunch and salad for dinner. between lunch and dinner you can fruits or fruit juices. End your day with a cup of warm skimmed milk or a glass of whey protein shake.
Oatmeal/Cornflakes
Skimmed milk
Nuts/Wheat crackers
Celery with tuna salad
Grilled beef steaks
Banana shake
Mixed veg soup
Baked fish
Black bean salad
Brown rice (½ cup)
Fourth Week
Come up with newer options for the last week. Salads should still be a part of what you eat. Instead of veg tortillas, try grilled chicken tortillas. Stews prepared from chicken broth and beef broth are also okay.
Make sure you add minimum oil while preparing; and garnishing with dollops of cream and cheese is a strictly no-no.
Whole wheat pasta
Tofu salad
Grilled chicken tortilla
Lentil soup
Fish soup
Citrus fruits salad
Skimmed milk
Baked apples
Boiled cabbage
Apple flux muffin
Planning a specific diet regimen for a month allows you to plan your menu beforehand, and you can easily avoid getting confused deciding the menu everyday. It's an excellent way to control calories as you are limiting yourself only to the foods that are healthy for your body.