Simple 30-Day Summer Meal Plan for Weight Loss

Summers are a  time to enjoy refreshing smoothies and drinks. If you are planning to lose weight this summer season, Dietitian Gagan Anand has brought a Simple 30-Day Summer Meal Plan for Weight Loss. The meal plan comprises simple recipes using seasonal fruits and veggies. These calorie-conscious diet plans contain around 1500 to 1800 calories that help you to shed weight and maintain it in the long run.

Dietitian Gagan has made the weight-reduction plan versatile by encompassing a variety of nutritional food items. In this Simple 30-Day Summer Meal Plan for Weight Loss, you will find weekly schedules for breakfast, lunch, dinner, and snacks. All the weekly plans cover daily calorie intake and do not foster starvation. 

Begin by Simplifying the Daily Routine 

The first step to starting a diet plan is to simplify the daily meal plans. Use these tips by Dietitian Gagan and escape the stress of managing daily eating routines. These tips will help you to efficiently incorporate healthy and nutritious while juggling through your important tasks. 

Go for No-Cook Meals: Summer produce is fresh and gives an opportunity to try No-Cook meals. You can give it a shot by including staples, like canned beans over some greens, which can make an awesome and quick lunch.

Well-Stocked Pantry: Save your time and put a pause on your binge eating by stocking up the pantry for a month. Buy all the basic items such as canned beans, whole grains like quinoa, and brown rice, plus an array of herbs and spices needed to cook a basic meal. 

Shop with a List: By making a grocery list you can easily escape several back-and-forth trips to the store for one or two items. Not only it saves you time, but it also put a hold on your urges to impulse buy.

WEEK 1-  Get Habitual with the Routine 

Start your first week with small changes, ensuring that you get enough nutrition while cutting down on unwanted calories. Browse through the ideal meal ideas land for breakfast, lunch, and dinner in the first week. 

Breakfast

• 1 serving of toast with poached egg or avocado with 1 apple
• 1 cup Daliya without milk + honey + any fruit with Daliya
• 1 bowl oatmeal with nuts and seeds of your choice + 1 banana

Lunch 

• 1 cup chickpea soup with two slices of whole-grain bread, mint dressing, and a salad of your choice
• 2 stuffed vegetable paranthas with mint chutney and 1 cup of low-fat curd
• 1 cup chickpea spinach curry with 1 cup brown rice and salad

Dinner

• 1 cup egg curry or paneer curry with 2 bajra rotis and green salad
• 1 cup low-fat paneer curry with 2 bajra rotis + 1 cup buttermilk
• 1 cup lentil curry + 1 cup green vegetable + 2 rotis + 1 cup brown rice + salad

WEEK 2 – Introduce a Variety of Fruits and Vegetables 

Spend the second week, experimenting with new fruits and vegetables with high nutritional value. Stick to the routine and do not indulge in any fried or junk food. 

Breakfast 

• Chickpea flour pancakes with mint chutney + a bowl of fruits such as papaya
• Chia Seeds + 1 bowl of cereal or muesli with non-dairy milk such as almond milk 
• Omelet with 3 egg whites and 1 multigrain toast + 1 glass of juice

Lunch 

• 1 cup low-fat paneer curry with 2 bajra rotis + salad
• Mexican black bean rice or kidney beans with salsa made of avocado, tomato, cucumber, and onion + lemon tea
• 1 green smoothie with kale, spinach, and cucumber in non-dairy milk + handful of toasted nuts

Dinner 

• 1 cup chicken curry with brown rice + salad + 1 cup curd
• tofu stir fry vegetables with steamed rice + leftover lentil curry + 1 roti
• 1 cup bean soup (made from leftover beans) + garlic or multigrain bread and sweet potato fries

WEEK 3 – Fight the Cravings with Healthier Alternatives 

By the time you will reach the 3rd week, cravings will become a common problem. However, you can easily tackle this issue by embracing much healthier alternatives or going for a cheat meal once a month. 

Breakfast 

• 3 to 4 small multigrain idlis with 1 cup of sambar and coconut chutney
• 2 small multigrain dosa with coconut chutney and 1 cup sambar
• Avocado Toast with a sprinkle of sesame or chia seeds + 1 cup of tea without milk

Lunch 

• 1 cup vegetable (mushroom with peas) with 2 multigrain rotis + 1 cup salad
• Chicken, turkey, or paneer wrap with a side of salad and sweet potato fries
• chicken pasta with basil and mint dressing (replace chicken with tofu or chickpeas) cooked in olive oil

Dinner 

• 1 cup chicken curry with brown rice + salad + 1 cup curd
• Wrap with chicken or leftover paneer, lettuce, cucumber, and tomatoes with a low-fat serving
• Chicken or mushroom hummus wrap with vegetable salad and honey mustard dressing

WEEK 4  – Start Feeling the Difference 

During the 4th week, you will start seeing the results. Do not digress from your routine and continue following the mentioned diet plans. 

Breakfast 

•  Scrambled eggs with a multigrain toast
•  Mixed cereals with non-dairy milk such as oat or almond milk + strawberries or any seasonal fruit
• Daliya with your favorite fruits as topping with honey and non-dairy milk

Lunch 

• Moong dal curry + 1 cup brown rice + salad
• Mushroom curry with two multigrain rotis or pita bread + salad
• Mixed veg curry or chicken curry + 2 multigrain rotis + 1 cup brown rice + salad

Dinner 

• vegetable khichdi + 1 cup curd
• Salad with tofu, lettuce, cucumber, tomato, and honey mustard dressing + 1 cup clear vegetable soup
• Green vegetables,  dal soup with 2 millet roti or 1 cup brown rice, and green salad

Conclusion 

Using this Simple 30-Day Summer Meal Plan for Weight Loss, you can easily lose those extra inches while savoring delicious meals. Dietitian Gagan Anand has designed these plans while keeping them pocket-friendly and highly nutritious. Connect with Dietitian Gagan to get the best dietary advice and diet plans targeting a broad spectrum of therapeutic issues.