A Complete 30-Day Meal Plan & Workout Guide

Do you want to get a slim and fit body? But you don’t have any gym membership or fancy equipment at hand. If this is the case, then you need not worry anymore.

Do you want to know why? Because here, we have prepared a complete 30-day meal plan and workout guide for you.
And for this combined workout and meal plan, you need nothing but just motivation and a strong will!
You might be wondering if these 30 days will help you lose weight or not. Well, the short and clear answer is yes, you’ll definitely lose extra pounds and inches within these 30 days.
Just be consistent and stick to this meal plan and workout guide. And soon you’ll start losing extra fat.
Now, let’s dive into the 30-day meal plan. After that, we’ll walk you through the 30-day workout guide.

Let’s get started!
30-Day Meal Plan
Whether you want to lose fat, or just improve your diet, meal planning is an important step. Besides this, it provides several other advantages as well. Such as meal planning helps you in eating healthier, saving time, and money.
Here is your 30-day meal plan, which will be super easy for you to follow as the meal plan for week one and three will be the same and similarly week two and four.

Let’s get started!
Week 1 and 3
Day 1
Breakfast: 120ml of skim milk and oatmeal egg Snack: a small orange or kiwi
Lunch: 1 piece grilled chicken

Snack: Strawberry yogurt
Dinner: Chicken breast and a cup of low sugar coffee or milk
Day 2
Breakfast: 2 slices of whole-grain bread with 1 egg and a glass of skim milk Snack: 1 cup blueberries
Lunch: 1 cup chopped tomatoes and carrots with a bowl of veggie soup Snack: Low-fat cheese and a medium-size fruit
Dinner: 1 grilled turkey burger

Day 3
Breakfast: 2 hard-boiled egg whites, 1⁄2 cup oatmeal, and a cup of skim milk or coffee Snack: 1 small apple and 1⁄4 cup almonds.
Lunch: Chicken pasta salad with onions and spinach
Snack: 1 medium orange and 8 walnut halves
Dinner: Grilled turkey breast with a medium baked sweet potato

Day 4
Breakfast: 2 slices of whole-grain bread, a teaspoon of peanut butter, and 1 cup of low-fat milk Snack: 1 mango
Lunch: 1 veggie and hummus sandwich
Snack: Low-fat yogurt and 1⁄4 cup raspberries
Dinner: Baked Tilapia

Day 5
Breakfast: 1⁄2 cup oatmeal, 2 hard-boiled eggs, and 120 ml milk Snack: 1 cup low-fat Greek yogurt
Lunch: Whole wheat pasta
Snack: 1 pear and 8 almonds
Dinner: Chicken burger

Day 6
Breakfast: 1 cup low-fat yogurt, 2 egg whites, and a cup of skim milk Snack: 1 kiwi
Lunch: Grilled chicken with a small sweet potato
Snack: 1 medium peach
Dinner: Broiled salmon

Day 7
Breakfast: Oatmeal with skim milk
Snack: 1 cup yogurt with 1 tbsp chopped walnuts Lunch: Turkey breast with brown rice
Snack: 1 medium orange Dinner: Baked chicken breast

Week 2 and 4
Day 1
Breakfast: 2 egg whites and 1 whole egg
Snack: 1 cup green tea 1⁄4 cup dry-roasted almonds Lunch: Chicken Fajitas and green salad
Snack: 1⁄4 cup walnut halves
Dinner: Grilled chicken breast

Day 2
Breakfast: Muesli with raspberries (1 serving) Snack: 1 cup raspberries
Lunch: Grilled fish and a small sweet potato Snack: Small apple and 15 nuts
Dinner: 1 cup whole wheat pasta and salad

Day 3
Breakfast: Peanut butter, banana, and spinach smoothie Snack: Low-fat cheese and 1⁄2 cup fresh strawberries Lunch: 1 piece grilled chicken and 1⁄2 cup brown rice Snack: 1⁄2 cup blueberries
Dinner: Vegetable soup and fresh tomato slices

Day 4
Breakfast: 2 egg whites, 1 egg yolk, and 1 cup skim milk Snack: 1 medium orange
Lunch: 2/4 cup low sugar cereal and cucumbers and tomatoes Snack: 1 pear
Dinner: Roasted chicken and green tea

Day 5
Breakfast: hard-boiled egg whites, 1⁄2 cup oatmeal, and a cup of skim milk or coffee Snack: a small orange or kiwi
Lunch: 1 chicken burger
Snack: 1 small apple and 2 tablespoons hummus
Dinner: Kidney beans with cucumber and tomato slices

Day 6
Breakfast: Wheat cereal with a cup of skim milk Snack: 1 kiwi
Lunch: Red beans and brown rice
Snack: 1⁄2 cup low-fat cheese and 5 almonds
Dinner: Oven-roasted chicken with roasted vegetables

Day 7
Breakfast: 1 whole egg, 1 bread slice, 1 cup skim milk Snack: 1⁄2 cup low-fat sugar
Lunch: 1 piece grilled chicken with 1 cup salad
Snack: 1 medium apple and 2 tablespoon chopped nuts Dinner: Grilled chicken with a green salad
Do you know that diet and exercises are more effective when combined together? That is why we have also made a workout plan only for you.

Let’s dive into this!
30-Day Workout Plan Week 1 And 3:
Day-1:
● Jumping Jacks(30)
● Bicycle Crunch(30)
● Mountain Climbers(30)
● Lunges(30)
● Plank(1 minute)

Day-2:

High Knees(30

● Plank(1 minute)

● Glute Bridge(30)

● Side Star Plank(30)

● Burpees(30)

● High Knees(3)

● Jogging In Place (1 minute)

Day-3:
● Crunches(30)
● Burpees(30)
● Wall sit(1 minute)
● Sumo squats(30 minute)
● Push-ups(20)

Day-4:
● Reverse Crunch(30)
● Flutter Kicks(30)
● Plank(1 minute)
● Jump Switch Lunge(30)
● Bicycle crunch(30)

Day-5:
● High knees(30)
● Push-ups(20)
● Squat jumps(30)
● Lunges(30)
● Burpees(30)

Day-6:
● Walking in place(2 minute)
● Leg raises(30)
● Glute bridge(30)
● Knee to elbow plank(1 minute)
● Hip Dips(30)

Day-7:
● Lateral step(30)
● Fly jack(30)
● Toe touch(30)
● Bridge plank(1 minute)
● Side leg raise(30)

Week 2 And 4:
Day-1:
● Elbow plank(1 minute)

● Slow burpee(30)
● Bicycle crunch(30)
● High knee jack(30)
● Jumping jack(30)
Day-2:
● Pushups(30)
● Air squats(30)
● Mountain climbers(30)
● Tricep Dips(30)
● Bunny Hops(30)

Day-3:
● Sit-ups(30)
● Butt Kickers(30)
● Tuck jumps(30)
● Leg raises(30)
● Lunges(30)

Day-4:
● Star Jumps(30)
● V-sits(1 minute)
● Tuck Jumps(30)
● Press Ups(1 minute)
● Crunches(30)

Day-5:
● Mountain Climbers(30)
● Bicep Curls(30)
● Russian Twists(30)
● Pike Ups(30)
● Reverse Lunges(30)

Day-6:
● Butt Kickers(30)
● Reverse Crunches(30)
● Calf Raises(30)
● Roll-ups(30)
● Jump squats(30)

Day-7:
● High Knees(30)
● Plank(1 minute)
● Burpees(30)
● Arm Circles(30 seconds each)
● Push-ups(20)

Let us know if you’ve decided to get fit by following this 30-day meal plan and workout guide!