4-WEEK WEIGHT LOSS SAMPLE MEAL PLAN FOR YOU TO GET READY FOR YOUR SUMMER BODY FROM JUNE

However, is there really a 1 month diet plan that can help you drop some of the number on the scale? This article will hopefully answer this and explain how you can safely lose in a month with a proper diet which is approved by health experts. 

Image Credit: Highland Hospital 

WEEK 1: 

Image Credit: Inspired Taste 

Day 1

Breakfast: Avocado-Egg Toast

Snack: Almonds, Greek Yogurt and Apple 

Lunch: Butternut Squash Soup with Avocado & Chickpeas

Dinner: Citrus Poached Salmon with Asparagus with Cauliflower 

Day 2

Breakfast: Blueberry-Banana Overnight Oats

Snack: Raisins and Strawberry Smoothies 

Lunch: Spicy Chicken and Pasta

Dinner: Vegan Coconut Chickpea Curry

Day 3

Breakfast: Lean Eggs and Ham and Grapefruit

Snack: Almonds, Blueberries and Green Tea

Lunch: Slow-Cooker Vegetable Soup With Bagel Avocado Toast 

Dinner: Veggie Burger with Salad and Sweet Potato Fries

Day 4

Breakfast: Berry Wafflewich and Greek yogurt

Snack: Peanut Butter-Banana Cinnamon Toast

Lunch: Gobbleguac Sandwich And Apple

Dinner: Steamed Snapper with Pesto, Broccoli And Brown Rice 

Day 5

Breakfast: Greek Yogurt and Grapefruit

Snack: Apple Cider Vinegar Tonic

Lunch: Veggie & Hummus Sandwich

Dinner: Chicken Spinach Parm With Brown Rice, Snow Peas

Day 6

Breakfast: Vegetable Omelet And Banana

Snack: Orange, Raspberries, Greek Yogurt and Honey 

Lunch: Turkey Wrap and Apple

Dinner: Salmon Tacos with Pineapple Salsa With Broiled Mango 

Day 7

Breakfast: Loaded Vegetable Omelet and Banana

Snack: Baby Carrots and Hummus

Lunch: Penne with Chicken Marengo

Dinner: Sheet-Pan Chicken & Vegetables with Romesco Sauce

WEEK 2: 

Image Credit: The Fountain Avenue Kitchen 

Day 1

Breakfast: Muffin-Tin Quiches with Smoked Cheddar & Potato

Snack: Almonds, Blueberries, Raspberries With Greek Yogurt 

Lunch: Curried Chicken Apple Wraps

Dinner: Thai Beef Lettuce Wraps and Snow peas

Day 2

Breakfast: Muffin-Tin Quiches with Smoked Cheddar & Potato

Snack: Cheese Strings and Greek yogurt

Lunch: Curried Chicken Apple Wraps

Dinner: Slow-Cooker Curried Butternut Squash Soup and Kale Salad with Beets & Wild Rice

Day 3: 

Breakfast: Giant Omelet Scramble and Banana

Snack: Raisins and Strawberry Smoothies 

Lunch: Slow-Cooker Curried Butternut Squash Soup

Dinner: Grilled Cilantro-Lime Chicken And Brown Rice, Broccoli 

Day 4

Breakfast: Avocado-Egg Toast

Snack: Raspberries, Greek yogurt, Almonds and honey 

Lunch: Kale Salad with Beets & Wild Rice

Dinner: Greek Roasted Fish with Vegetables

Day 5

Breakfast: Loaded Vegetable Omelet and Grapefruit

Snack: Greek Yogurt, Banana And Herbal Chamomile Health Tonic

Lunch: Crispy Oven-Fried Fish Tacos

Dinner: Steamed Snapper with Pesto, Brown Rice and Broccoli 

Day 6

Breakfast: Lean Eggs and Ham and Grapefruit

Snack: String Cheese, Almonds And Apples 

Lunch: Mediterranean Hummus Wrap And Apple 

Dinner: No-Cook Black Bean Salad

Day 7

Breakfast: Blueberry-Pecan Pancakes

Snack: Raisins, Cheese Strings And Orange 

Lunch: Miso Salmon and Salad And Vinegar Dressing

Dinner: Indian-Spiced Cauliflower & Chickpea Salad

WEEK 3: 

Image Credit: Clean Food Crush 

Day 1

Breakfast: Sausage, Egg, and Cheese Scramble With Two Bacon Strips 

Snack: Light Butter Popcorn

Lunch: Quick Buffalo Chicken Salad and Cheese Slices

Dinner: Whole Wheat Pasta with Broccoli

Day 2

Breakfast: Peanut butter and jelly sandwich

Snack: Cheese Strings 

Lunch: Hawaiian Pork

Dinner: Chickpea Curry and Turmeric-Roasted Cauliflower

Day 3

Breakfast: Belly-Stuffing Peanut Butter Oatmeal and Grapefruit

Snack: Cheese Strings, Raspberries and Yogurt 

Lunch: Spicy Slaw Bowls with Shrimp & Edamame

Dinner: Chicken Spinach Parm With broccoli and Olive oil

Day 4

Breakfast: Lean Eggs and Ham and Grapefruit

Snack: Greek yogurt, Apple, Yogurt Snack and Banana

Lunch: Gobbleguac Sandwich

Dinner: Roasted Salmon with Smoky Chickpeas & Greens

Day 5

Breakfast: French Toast

Snack: mango strawberry arugula salad and carrots with hummus

Lunch: Spicy Slaw Bowls with Shrimp 

Dinner: Cheesy Vegan Zoodles And Sea Salt Edamame

Day 6

Breakfast: Cottage Cheese With Raspberries And Whole-Wheat Toast

Snack: Diced Cucumber, Shelled Edamame 

Lunch: Gobbleguac Sandwich 

Dinner: Jerk Chicken & Pineapple Slaw and Easy Brown Rice

Day 7

Breakfast: Loaded Vegetable Omelet and Banana

Snack: Lemon Avocado Salad 

Lunch: Slow-Cooker Vegetable Soup

Dinner: Grilled Cilantro-Lime Chicken and Salad Dressing

WEEK 4: 

Image Credit: Recipes (co.nz) 

Day 1

Breakfast: Loaded Vegetable Omelet and Banana

Snack: Keto Avocado Pepperoni Salad and Cucumber Slices

Lunch: Stetson Chopped Salad

Dinner: Asian Beef Noodle Bowl

Day 2 

Breakfast: Blueberry-Pecan Pancakes

Snack: Cheese Strings, Diced Cucumber, Raspberries and Shelled Edamame

Lunch: Whole Wheat Pasta with Vegetables 

Dinner: Mozzarella Tortilla Pizza

Day 3

Breakfast: Berry Wafflewich and Grapefruit

Snack: Greek Yogurt and Baby Carrots

Lunch: Gobbleguac Sandwich And Apple 

Dinner: Eggs in Tomato Sauce with Chickpeas & Spinach

Day 4

Breakfast: Belly-Stuffing Peanut Butter Oatmeal and Grapefruit

Snack: Greek Yogurt and Orange 

Lunch: Veggie & Hummus Sandwich

Dinner: Chicken Spinach Parm and Brown Rice

Day 5

Breakfast: Giant Omelet Scramble and Greek yogurt

Snack: Cottage Cheese and Strawberries

Lunch: Black Bean and Cheese Burrito With Apple

Dinner: Roasted Chicken & Winter Squash over Mixed Greens

Day 6

Breakfast: Blueberry-Banana Overnight Oats

Snack: Cherry Tomatoes and Hummus

Lunch: Curried Chicken Apple Wraps And Celery Sticks

Dinner: Ginger Roasted Salmon & Broccoli

Day 7

Breakfast: Quesadilla Tortilla and Grapefruit

Snack: Cheese Strings, Raspberries and Green Tea 

Lunch: White Turkey Chili

Dinner: Steamed Snapper with Pesto, Broccoli and Salad

Credit: 

Chanchal Sengar (Only My Health) 

Victoria Seaver, M.S., RD (Eating Well) 

R. Mogeni (Better Me) 

Malia Frey (Very Well Fit)