Making a 30-day meal plan for those who don’t have time to go shopping often can be challenging, but worry not, the solution is here.
Balancing a busy lifestyle but also trying to fit delicious meals into your schedule can be tough. Especially when you are working or a student living away from home.
In the chart below you will find nutritious as well as healthy meal plans, that will keep you energized throughout the day!
We have included an array of dishes that will always keep your taste buds active and excited while your body gets all the nutrition it requires. It is easy to make and healthy for your body so let us jump without wasting any time.
WEEK 1
No. Days |
Breakfast |
Snacks |
Lunch |
Evening Snacks |
Dinner |
|
Day 1 |
Cornflakes, with your choice of milk with a pinch of turmeric and cinnamon |
2 roti, lady finger dish, and salad |
7 Almonds |
A bowl of rice and dal tadka |
|
|
Day 2 |
Sandwich with onions, tomatoes, curd, chicken and lettuce |
An orange |
Two pieces of chicken, rice, and salad |
Sweet corn |
Veg pulao and curd |
|
Day 3 |
Banana |
Roti and a dish of cauliflower |
Five walnuts |
Rice/roti, dal, and salad |
|
|
Day 4 |
Scrambled eggs, milk, and toasted bread |
An Apple |
Fish, rice, and salad |
Roti and chana masala |
|
|
Day 5 |
Muesli, overnight chia seeds soaked in milk |
Pear |
Chickpea salad with your favorite vegetables and curd |
7 almonds |
Rice and a dish of paneer |
|
Day 6 |
Upma |
Sliced apples with chaat masala |
Chicken, rice, and salad |
Lemon tea |
|
|
Day 7 |
A roll made of roti with your favorite vegetables and curd |
Smoothie of your favorite fruit |
Fish curry and rice with salad |
Sweetcorn |
Chicken sauteed with pepper and salt |
WEEK 2
No. of Days |
Breakfast |
Snacks |
Lunch |
Evening Snacks |
Dinner |
|
Day 1 |
Orange |
Rice, a paneer dish, and salad |
5 walnuts |
Roti, mixed vegetable curry |
|
|
Day 2 |
Muesli |
Apple |
Veg Pulao, curd and salad |
Sweetcorn |
Roti, any side dish you like |
|
Day 3 |
Pear |
Fish curry and rice with salad |
7 Almonds |
A bowl of rice and dal tadka |
|
|
Day 4 |
Bread/ Omelette |
Banana |
Roti and a dish of cauliflower |
Lemon tea |
Chicken sauteed with pepper and salt |
|
Day 5 |
Orange |
Two pieces of chicken, rice, and salad |
A bowl of khichdi |
||
|
Day 6 |
Banana Smoothie |
Chicken, rice, and salad |
7 Almonds |
Steamed vegetables and grilled fish |
|
|
Day 7 |
Pancakes |
Apple slices |
Chickpea salad with your favorite vegetables and curd |
5 Walnuts |
Two chapatis with a bowl of vegetable soup |
WEEK 3
No. of Days |
Breakfast |
Snacks |
Lunch |
Evening Snacks |
Dinner |
|
Day 1 |
Cornflakes |
Banana Smoothie |
Chicken, rice, and salad |
7 Almonds |
Steamed vegetables and grilled fish |
|
Day 2 |
Two egg white omelets with mixed vegetables and a slice of whole-grain toast |
A handful of walnuts |
Salad with chickpeas and vegetables |
Khichdi is made with brown rice and moong dal, with mixed vegetable curry |
|
|
Day 3 |
Vegetable upma |
An orange |
Two chapatis, dal, and a portion of paneer curry |
Sprouts salad with lemon juice |
Grilled tofu with steamed vegetables |
|
Day 4 |
Oats with milk and a few nuts |
A small bowl of watermelon |
Brown rice with grilled chicken and vegetable curry |
A small banana |
Two chapatis with a bowl of vegetable soup and salad |
|
Day 5 |
Vegetable poha |
An apple |
Two chapatis, dal, mixed vegetable curry, and a side salad |
Sweetcorn |
Grilled fish with steamed vegetables |
|
Day 6 |
A slice of whole-grain toast |
A handful of almonds |
salad with chickpeas and vegetables |
Sprouts salad with lemon juice |
Sprouts salad with lemon juice |
|
Day 7 |
Vegetable Upma |
A pear |
Two chapatis, dal, mixed vegetable curry, and a side salad |
Sweetcorn |
Grilled fish with steamed vegetables |
WEEK 4
No. of Days |
Breakfast |
Snacks |
Lunch |
Evening Snacks |
Dinner |
|
Day 1 |
Cornflakes, with your choice of milk with a pinch of turmeric and cinnamon |
Apple |
2 roti, lady finger dish, and salad |
7 Almonds |
A bowl of rice and dal tadka |
|
Day 2 |
Vegetable upma |
An orange |
Two chapatis, dal, and a portion of paneer curry |
Sprouts salad with lemon juice |
Grilled tofu with steamed vegetables |
|
Day 3 |
Muesli, overnight chia seeds soaked in milk |
Pear |
Chickpea salad with your favorite vegetables and curd |
7 almonds |
Rich and a dish of paneer |
|
Day 4 |
Bread/ Omelette |
Banana |
Roti and a dish of cauliflower |
Lemon tea |
Chicken sauteed with pepper and salt |
|
Day 5 |
Cornflakes |
Banana Smoothie |
Chicken, rice, and salad |
7 Almonds |
Steamed vegetables and grilled fish |
|
Day 6 |
Scrambled eggs, milk, and toasted bread |
An Apple |
Fish, rice, and salad |
Almonds |
Roti and chana masala |
|
Day 7 |
Pancakes |
Apple slices |
Chickpea salad with your favorite vegetables and curd |
5 Walnuts |
Two chapatis with a bowl of vegetable soup |
This meal plan has all the necessary nutrition to let your body function, repair tissues and build muscles. Let us look into all the nutrients that we have provided you in the chart above:
Protein:
You will be provided protein throughout the month through meals like grilled fish, chicken curry, eggs, and paneer. This will not only help you to build and repair muscles but also produce enzymes and hormones in your body. You will have an ample amount of energy in your body to work through the laden tasks of the day and balance your blood pressure.
Carbohydrates:
These nutrients are the fuel houses of the body. They not only make energy for the body but also store it for later use. The chart above provides you with many foods that are brimming with carbs, like rice, bread, pancakes, and many more.
Monounsaturated fat:
These are the good fats that will lower diseases in your body and work for the overall well-being of your system. You will get it from the nuts, fish, and seeds mentioned in your diet plan.
Vitamins and Minerals:
The various fruits included in your diet will give you ample amounts of vitamins and minerals. Fruits like oranges and lemons will give you Vitamin C and apples will not only give you Vitamin C but also K will help fight off any diseases in your body. On the other hand, seeds and leafy vegetables will give minerals.
Hydration:
While following this chart, you have to drink 8 glasses of water or have a smoothie as well as mentioned.
Read more on a healthy diet.
You can alternate your meals for the entire month and love every bite of it throughout. While following this chart, ensure you have sufficient water to keep yourself hydrated and glowing. Water has no calories, and it will also help you to keep yourself filled and you would not be prone to hunger that frequently.