HOW TO LOSE 30 POUNDS IN ONE MONTH 7 Day Meal Plan

Follow this meal plan in conjunction with our workout regimen to see results! Please check with your doctor before beginning any diet or fitness program. Day 1: Breakfast 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk Lunch Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roaste

Day 2: Breakfast Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk 1/2 English muffin spread with 1 teaspoon light margarine Lunch 1 cup vegetarian vegetable soup 1 veggie burger in a mini whole wheat pita with lettuce and salsa 6 ounces light yogurt 15 grapes Dinner BBQ

Day 3: Breakfast Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon Lunch Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almon

Day 4: Breakfast 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High. 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds Lunch 1 cup tomato soup Sandwich: 1 mini whole wheat pita, 3 ounces th

Day 5: Breakfast 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk Lunch Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 secon

Day 6: Breakfast 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana 8 ounces fat-free milk Lunch Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices 10 baby carrots

Day 7: Breakfast 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg 1 grapefruit Lunch Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red