FREE: 30-Day Meal Plan for Weight Loss and Heart Health
This 30-day meal plan is designed to help you lose weight, lower blood sugar, reduce cholesterol, and support overall heart health. It incorporates a mix of vegetarian, vegan, and healthy meat options while focusing on whole foods, fiber-rich ingredients, and healthy fats. Each meal is low in refined sugars, unhealthy fats, and sodium, and rich in nutrients that support your goals. The plan emphasizes lean proteins, healthy fats, and vegetables that promote weight loss, better blood sugar control, and improved cardiovascular health.
Day 1:
Breakfast: Oatmeal with chia seeds, blueberries, and a sprinkle of cinnamon
Lunch: Grilled chicken breast, quinoa, and steamed broccoli
Snack: Celery sticks with hummus
Dinner: Baked salmon with lemon, sweet potato, and steamed spinach
Day 2:
Breakfast: Scrambled eggs with spinach, mushrooms, and whole-grain toast
Lunch: Turkey lettuce wraps with avocado and cucumber
Snack: Apple slices with almond butter
Dinner: Lentil soup with carrots, celery, and parsley
Day 3:
Breakfast: Greek yogurt (unsweetened) with flaxseeds and strawberries
Lunch: Quinoa salad with cucumber, tomato, olive oil, and lemon
Snack: Handful of almonds (unsalted)
Dinner: Grilled shrimp with zucchini noodles and a side of roasted cauliflower
Day 4:
Breakfast: Smoothie with spinach, banana, chia seeds, and almond milk
Lunch: Grilled chicken breast on a mixed green salad with olive oil dressing
Snack: Sliced cucumber with guacamole
Dinner: Baked cod with roasted asparagus and brown rice
Day 5:
Breakfast: Whole-grain toast with avocado and a boiled egg
Lunch: Chickpea and cucumber salad with olive oil, lemon, and parsley
Snack: Carrot sticks with hummus
Dinner: Stir-fry with tofu, bell peppers, mushrooms, and a dash of soy sauce (low sodium)
Day 6:
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon
Lunch: Grilled chicken with mixed greens, walnuts, and balsamic vinaigrette
Snack: Sliced bell peppers with a handful of pumpkin seeds
Dinner: Turkey chili (no added salt), with kidney beans, tomatoes, and onions
Day 7:
Breakfast: Smoothie with mixed berries, spinach, and flaxseed
Lunch: Salmon salad with mixed greens, avocado, and olive oil dressing
Snack: Handful of unsalted sunflower seeds
Dinner: Grilled zucchini, quinoa, and roasted chicken breast
Day 8:
Breakfast: Scrambled eggs with diced tomatoes, spinach, and mushrooms
Lunch: Turkey and avocado lettuce wraps with a side of carrot sticks
Snack: Greek yogurt with a few almonds
Dinner: Roasted chicken with steamed broccoli and a baked sweet potato
Day 9:
Breakfast: Steel-cut oatmeal with chia seeds, sliced apple, and cinnamon
Lunch: Quinoa and chickpea salad with cucumbers, tomatoes, and olive oil
Snack: Celery sticks with almond butter
Dinner: Grilled trout with roasted asparagus and quinoa
Day 10:
Breakfast: Smoothie with kale, blueberries, flaxseeds, and unsweetened almond milk
Lunch: Grilled chicken breast with a side of sautéed spinach and brown rice
Snack: Sliced cucumber with hummus
Dinner: Baked cod with a side of roasted asparagus and quinoa
Day 11:
Breakfast: Greek yogurt with chia seeds, strawberries, and a dash of cinnamon
Lunch: Lentil salad with tomatoes, cucumbers, olive oil, and lemon
Snack: Sliced bell peppers with a handful of pumpkin seeds
Dinner: Grilled shrimp, mixed greens salad with avocado, and olive oil dressing
Day 12:
Breakfast: Scrambled eggs with avocado and a side of sliced tomatoes
Lunch: Tuna salad (no mayo) with avocado, celery, and a side of mixed greens
Snack: Apple slices with almond butter
Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
Day 13:
Breakfast: Whole-grain toast with avocado and a boiled egg
Lunch: Mixed vegetable stir-fry with tofu and a small side of quinoa
Snack: Handful of almonds (unsalted)
Dinner: Baked salmon with a side of sautéed kale and roasted cauliflower
Day 14:
Breakfast: Smoothie with spinach, chia seeds, and mixed berries
Lunch: Grilled chicken on a mixed green salad with olive oil dressing
Snack: Carrot sticks with hummus
Dinner: Turkey and vegetable stir-fry with brown rice
Day 15:
Breakfast: Oatmeal with sliced banana, chia seeds, and cinnamon
Lunch: Chickpea salad with cucumbers, tomatoes, and olive oil
Snack: Sliced bell peppers with guacamole
Dinner: Baked trout with quinoa and steamed green beans
Day 16:
Breakfast: Scrambled eggs with spinach and mushrooms
Lunch: Grilled chicken with quinoa and roasted zucchini
Snack: Greek yogurt with a few almonds
Dinner: Grilled shrimp with roasted Brussels sprouts and a side of brown rice
Day 17:
Breakfast: Smoothie with kale, flaxseeds, and unsweetened almond milk
Lunch: Tuna salad with mixed greens, cucumber, and olive oil
Snack: Sliced cucumber with hummus
Dinner: Roasted chicken with sweet potato and sautéed spinach
Day 18:
Breakfast: Whole-grain toast with avocado and scrambled eggs
Lunch: Lentil soup with carrots, onions, and celery
Snack: Handful of unsalted sunflower seeds
Dinner: Grilled salmon with roasted asparagus and quinoa
Day 19:
Breakfast: Cottage cheese with sliced peaches and flaxseeds
Lunch: Grilled chicken on a mixed green salad with olive oil dressing
Snack: Apple slices with almond butter
Dinner: Grilled shrimp with sautéed kale and roasted sweet potato
Day 20:
Breakfast: Scrambled eggs with spinach and mushrooms
Lunch: Quinoa and chickpea salad with cucumbers, tomatoes, and olive oil
Snack: Carrot sticks with hummus
Dinner: Turkey chili with kidney beans and diced tomatoes
Day 21:
Breakfast: Smoothie with spinach, chia seeds, and mixed berries
Lunch: Grilled chicken on a mixed greens salad with olive oil and lemon
Snack: Handful of unsalted almonds
Dinner: Baked cod with roasted Brussels sprouts and quinoa
Day 22:
Breakfast: Greek yogurt with flaxseeds and strawberries
Lunch: Grilled chicken with quinoa and sautéed spinach
Snack: Sliced bell peppers with guacamole
Dinner: Grilled shrimp with roasted cauliflower and brown rice
Day 23:
Breakfast: Whole-grain toast with avocado and a boiled egg
Lunch: Lentil salad with tomatoes, cucumbers, and olive oil
Snack: Apple slices with almond butter
Dinner: Grilled trout with roasted asparagus and quinoa
Day 24:
Breakfast: Scrambled eggs with mushrooms and spinach
Lunch: Grilled chicken with quinoa and roasted sweet potatoes
Snack: Sliced cucumber with hummus
Dinner: Baked salmon with a side of steamed broccoli and brown rice
Day 25:
Breakfast: Steel-cut oatmeal with chia seeds, cinnamon, and apple slices
Lunch: Tuna salad with avocado, celery, and mixed greens
Snack: Handful of unsalted almonds
Dinner: Grilled chicken with roasted Brussels sprouts and quinoa
Day 26:
Breakfast: Smoothie with kale, flaxseeds, and almond milk
Lunch: Chickpea and quinoa salad with olive oil, cucumber, and lemon
Snack: Carrot sticks with hummus
Dinner: Grilled shrimp with sautéed kale and roasted sweet potatoes
Day 27:
Breakfast: Greek yogurt with chia seeds and sliced strawberries
Lunch: Grilled chicken with quinoa and steamed spinach
Snack: Sliced bell peppers with pumpkin seeds
Dinner: Baked cod with roasted Brussels sprouts and quinoa
Day 28:
Breakfast: Scrambled eggs with avocado and spinach
Lunch: Lentil soup with carrots, celery, and parsley
Snack: Handful of unsalted sunflower seeds
Dinner: Grilled trout with roasted cauliflower and quinoa
Day 29:
Breakfast: Oatmeal with chia seeds, blueberries, and cinnamon
Lunch: Grilled chicken breast on a mixed green salad with olive oil dressing
Snack: Celery sticks with hummus
Dinner: Baked salmon with roasted asparagus and quinoa
Day 30:
Breakfast: Smoothie with spinach, flaxseeds, and mixed berries
Lunch: Chickpea and cucumber salad with olive oil and lemon
Snack: Apple slices with almond butter
Dinner: Grilled chicken with roasted Brussels sprouts and quinoa
Final Tips:
Drink plenty of water throughout the day to stay hydrated and support kidney health.
Opt for unsweetened almond milk or coconut water as alternatives to sugary drinks.
Choose low-sodium options wherever possible and season with herbs, spices, or vinegar for flavor.
For variety, you can swap out different lean meats, legumes, and vegetables in this meal plan.
This meal plan focuses on balanced, nutrient-dense meals that help control blood sugar, lower cholesterol, support kidney function, and promote weight loss. If you're ready to make changes and need personalized support, feel free to schedule a free health consultation with me today!
