30-Day Diet Plan

Day Breakfast Lunch Dinner Snack

Scrambled eggs with Chicken tinola with Grilled chicken with Apple slices with a
1
spinach and tomatoes vegetables mixed vegetables handful of nuts

Greek yogurt with honey Beef stir-fry with bell Vegetable soup with a Carrot sticks with
2
and chia seeds peppers boiled egg hummus

Omelette with mushrooms Pork adobo with Baked fish with Sliced cucumber with
3
and onions steamed rice steamed broccoli vinegar

Avocado toast with a Chicken curry with A banana and a

4 Stuffed bell peppers
poached egg cauliflower rice handful of almonds

Smoothie with spinach, Tuna salad with mixed Chicken and vegetable A handful of sunflower
5
banana, and almond milk greens kebabs seeds

Hard-boiled eggs with Grilled pork chops with Vegetable stir-fry with Sliced bell peppers
6
tomatoes sautéed greens tofu with guacamole

Shrimp stir-fry with

7 Egg and vegetable frittata Beef kebabs with quinoa Cheat Day!
mixed vegetables

Grilled tofu with

Chia pudding with coconut Chicken and vegetable A small handful of
8 roasted sweet
milk and fruit stew cashews
potatoes

Egg white omelette with Pork sinigang with Baked chicken with A pear and a few
9
spinach vegetables green beans walnuts

Smoothie with kale, apple, Beef bulalo with a side Stir-fried vegetables Greek yogurt with a
10
and flaxseeds salad with egg dash of cinnamon

Scrambled eggs with chili Chicken barbecue with Vegetarian curry with A small serving of dried
11
and onions brown rice cauliflower rice mango

Overnight oats with Grilled fish with Sliced apple with a few
12 Pork and vegetable stew
almond milk and fruit sautéed greens walnuts

Chicken salad with Beef stir-fry with Carrot sticks with a

13 Boiled eggs with avocado
vinaigrette green beans light dip

Egg muffins with spinach Pork binagoongan with Tofu and vegetable
14 Cheat Day!
and cheese steamed rice stir-fry

15 Chia pudding with coconut Chicken adobo with Grilled shrimp with A small handful of
Day Breakfast Lunch Dinner Snack

milk and mango sautéed vegetables vegetable kebabs pistachios

Greek yogurt with honey Beef steak with roasted Chicken soup with bok Sliced cucumber with a
16
and almonds vegetables choy light dip

Scrambled eggs with bell Pork barbecue with Baked fish with
17 A few dried apricots
peppers vegetable salad sautéed spinach

Smoothie with spinach, Chicken tinola with Vegetable and tofu Sliced bell peppers
18
mango, and flaxseed steamed rice stir-fry with a small guacamole

Beef stew with mixed Grilled chicken with a A banana and a few
19 Egg and avocado toast
vegetables side salad almonds

Overnight oats with

Chicken curry with Tofu and vegetable Carrot sticks with
20 coconut milk and
cauliflower rice kebabs hummus
strawberries

Baked fish with

Boiled eggs with mixed Pork adobo with a side
21 roasted sweet Cheat Day!
greens of green beans
potatoes

Greek yogurt with chia Chicken salad with Beef stir-fry with A small handful of
22
seeds and honey vegetables broccoli sunflower seeds

Scrambled eggs with Pork sinigang with Stir-fried tofu with Sliced apple with a few
23
tomatoes vegetables mixed vegetables walnuts

Smoothie with kale, apple, Chicken barbecue with Vegetable curry with A pear and a small
24
and almond milk brown rice cauliflower rice handful of almonds

Egg muffins with spinach Beef kebabs with mixed Grilled chicken with a Greek yogurt with a
25
and tomatoes greens side salad small drizzle of honey

Chia pudding with coconut Chicken adobo with Baked fish with A small serving of dried
26
milk and fruit steamed rice sautéed greens mango

Hard-boiled eggs with Pork binagoongan with a Stir-fried vegetables Carrot sticks with a
27
avocado side of vegetables with tofu light dip

Smoothie with spinach, Chicken and vegetable Grilled shrimp with

28 Cheat Day!
banana, and almond milk stew vegetable kebabs

Greek yogurt with honey Beef bulalo with a side Baked chicken with A small handful of
29
and almonds salad green beans cashews

30 Egg white omelette with Chicken salad with Stir-fried tofu with Sliced cucumber with a
 Day Breakfast Lunch Dinner Snack

spinach mixed vegetables mixed vegetables light dip

PLAN 2:

Calendar

Breakfast (3:00 Snack 1 (5:00 Snack 2 Pre-sleep Snack

Day Lunch (7:30 PM) Dinner (1:00 AM)
PM) PM) (10:00 PM) (4:30 AM)

Overnight oats Apple slices Grilled chicken salad Stir-fried veggies

Hard- Greek yogurt (if
1 (oats, milk, with peanut (lettuce, tomato, with tofu and
boiled egg needed)
banana) butter cucumber) brown rice

Tuna salad (lettuce, Grilled chicken

Scrambled eggs Carrot sticks Cottage cheese
2 tomatoes, Boiled egg breast with
with spinach with hummus (if needed)
cucumber, olive oil) steamed broccoli

Yogurt with Cucumber Vegetable stir-fry Beef stew with

Boiled egg (if
3 honey and slices with with tofu and Almonds carrots and
needed)
banana hummus quinoa potatoes

Overnight oats Apple slices Chicken adobo

Grilled shrimp with Hard- Greek yogurt (if
4 (oats, milk, with peanut with cauliflower
mixed green salad boiled egg needed)
banana) butter rice

Scrambled eggs Grilled pork chop

Carrot sticks Lentil soup with Cottage cheese
5 with bell Boiled egg with sautéed green
with hummus spinach (if needed)
peppers beans

Quinoa salad with

Yogurt with Cucumber Baked fish (tilapia)
chickpeas, Boiled egg (if
6 honey and slices with Almonds with steamed
tomatoes, and needed)
banana hummus vegetables
cucumbers

Overnight oats Apple slices Beef and vegetable

Chicken stir-fry with Hard- Greek yogurt (if
7 (oats, milk, with peanut kebabs with whole
brown rice boiled egg needed)
banana) butter grain pita

Grilled chicken
Scrambled eggs Carrot sticks Cottage cheese
8 Boiled egg breast with
with spinach with hummus (if needed)
steamed broccoli

9 Yogurt with Cucumber Vegetable stir-fry Almonds Beef stew with Boiled egg (if
honey and slices with with tofu and carrots and
 Breakfast (3:00 Snack 1 (5:00 Snack 2 Pre-sleep Snack
Day Lunch (7:30 PM) Dinner (1:00 AM)
PM) PM) (10:00 PM) (4:30 AM)

banana hummus quinoa potatoes needed)

Overnight oats Apple slices Chicken adobo

Grilled shrimp with Hard- Greek yogurt (if
10 (oats, milk, with peanut with cauliflower
mixed green salad boiled egg needed)
banana) butter rice

Scrambled eggs Grilled pork chop

Carrot sticks Lentil soup with Cottage cheese
11 with bell Boiled egg with sautéed green
with hummus spinach (if needed)
peppers beans

Quinoa salad with

Yogurt with Cucumber Baked fish (tilapia)
chickpeas, Boiled egg (if
12 honey and slices with Almonds with steamed
tomatoes, and needed)
banana hummus vegetables
cucumbers

Overnight oats Apple slices Beef and vegetable

Chicken stir-fry with Hard- Greek yogurt (if
13 (oats, milk, with peanut kebabs with whole
brown rice boiled egg needed)
banana) butter grain pita

Cheat Day
14 Cheat Day Cheat Day Cheat Day Cheat Day Cheat Day
(Sunday)

Tuna salad (lettuce, Grilled chicken

Scrambled eggs Carrot sticks Cottage cheese
15 tomatoes, Boiled egg breast with
with spinach with hummus (if needed)
cucumber, olive oil) steamed broccoli

Yogurt with Cucumber Vegetable stir-fry Beef stew with

Boiled egg (if
16 honey and slices with with tofu and Almonds carrots and
needed)
banana hummus quinoa potatoes

Overnight oats Apple slices Chicken adobo

Grilled shrimp with Hard- Greek yogurt (if
17 (oats, milk, with peanut with cauliflower
mixed green salad boiled egg needed)
banana) butter rice

Scrambled eggs Grilled pork chop

Carrot sticks Lentil soup with Cottage cheese
18 with bell Boiled egg with sautéed green
with hummus spinach (if needed)
peppers beans

Quinoa salad with

Yogurt with Cucumber Baked fish (tilapia)
chickpeas, Boiled egg (if
19 honey and slices with Almonds with steamed
tomatoes, and needed)
banana hummus vegetables
cucumbers

20 Overnight oats Apple slices Chicken stir-fry with Hard- Beef and vegetable Greek yogurt (if
(oats, milk, with peanut brown rice boiled egg kebabs with whole needed)
 Breakfast (3:00 Snack 1 (5:00 Snack 2 Pre-sleep Snack
Day Lunch (7:30 PM) Dinner (1:00 AM)
PM) PM) (10:00 PM) (4:30 AM)

banana) butter grain pita

Cheat Day
21 Cheat Day Cheat Day Cheat Day Cheat Day Cheat Day
(Sunday)

Tuna salad (lettuce, Grilled chicken

Scrambled eggs Carrot sticks Cottage cheese
22 tomatoes, Boiled egg breast with
with spinach with hummus (if needed)
cucumber, olive oil) steamed broccoli

Yogurt with Cucumber Vegetable stir-fry Beef stew with

Boiled egg (if
23 honey and slices with with tofu and Almonds carrots and
needed)
banana hummus quinoa potatoes

Overnight oats Apple slices Chicken adobo

Grilled shrimp with Hard- Greek yogurt (if
24 (oats, milk, with peanut with cauliflower
mixed green salad boiled egg needed)
banana) butter rice

Scrambled eggs Grilled pork chop

Carrot sticks Lentil soup with Cottage cheese
25 with bell Boiled egg with sautéed green
with hummus spinach (if needed)
peppers beans

Quinoa salad with

Yogurt with Cucumber Baked fish (tilapia)
chickpeas, Boiled egg (if
26 honey and slices with Almonds with steamed
tomatoes, and needed)
banana hummus vegetables
cucumbers

Overnight oats Apple slices Beef and vegetable

Chicken stir-fry with Hard- Greek yogurt (if
27 (oats, milk, with peanut kebabs with whole
brown rice boiled egg needed)
banana) butter grain pita

Cheat Day
28 Cheat Day Cheat Day Cheat Day Cheat Day Cheat Day
(Sunday)

Tuna salad (lettuce, Grilled chicken

Scrambled eggs Carrot sticks Cottage cheese
29 tomatoes, Boiled egg breast with
with spinach with hummus (if needed)
cucumber, olive oil) steamed broccoli

Yogurt with Cucumber Vegetable stir-fry Beef stew with

Boiled egg (if
30 honey and slices with with tofu and Almonds carrots and
needed)
banana hummus quinoa potatoes

PLAN 3
30-Day Calendar Diet Plan

Day Time Meal Details

1 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Apple

10:00
Lunch Grilled chicken breast, 1 cup brown rice, steamed broccoli
PM

1:30 AM Snack Boiled egg, cucumber sticks

4:00 AM Dinner Vegetable soup (malunggay, spinach, carrots), 1 boiled egg

2 2:30 PM Breakfast Omelet with tomatoes, onions, and spinach, 1 slice whole grain bread

6:30 PM Snack Orange

10:00
Lunch Grilled fish (tilapia or bangus), 1 cup brown rice, steamed beans
PM

1:30 AM Snack Greek yogurt

Chicken salad with lettuce, cucumber, tomatoes, olive oil, and lemon dressing,
4:00 AM Dinner
1 boiled egg

3 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Papaya slices

10:00
Lunch Beef stir-fry with bell peppers and broccoli, 1 cup brown rice
PM

1:30 AM Snack Hard-boiled egg, carrot sticks

4:00 AM Dinner Tinolang manok (chicken ginger soup with green papaya and chili leaves)

4 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Mango slices

10:00
Lunch Pork sinigang (sour soup with vegetables), 1 cup brown rice
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken adobo with boiled egg, 1 cup brown rice, steamed kangkong (water
4:00 AM Dinner
spinach)

5 2:30 PM Breakfast Overnight oats with banana

Day Time Meal Details

6:30 PM Snack Watermelon slices

10:00
Lunch Grilled tofu with stir-fried mixed vegetables, 1 cup brown rice
PM

1:30 AM Snack Boiled egg, celery sticks

4:00 AM Dinner Vegetable stir-fry (carrots, bell peppers, green beans) with tofu

6 2:30 PM Breakfast Omelet with tomatoes, onions, and spinach, 1 slice whole grain bread

6:30 PM Snack Apple

10:00
Lunch Grilled chicken breast, 1 cup brown rice, steamed broccoli
PM

1:30 AM Snack Greek yogurt

4:00 AM Dinner Vegetable soup (malunggay, spinach, carrots), 1 boiled egg

7 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Orange

10:00
Lunch Grilled fish (tilapia or bangus), 1 cup brown rice, steamed beans
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken salad with lettuce, cucumber, tomatoes, olive oil, and lemon dressing,
4:00 AM Dinner
1 boiled egg

8 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Papaya slices

10:00
Lunch Beef stir-fry with bell peppers and broccoli, 1 cup brown rice
PM

1:30 AM Snack Hard-boiled egg, carrot sticks

4:00 AM Dinner Tinolang manok (chicken ginger soup with green papaya and chili leaves)

9 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Mango slices

10:00
Lunch Pork sinigang (sour soup with vegetables), 1 cup brown rice
PM
Day Time Meal Details

1:30 AM Snack Cottage cheese with pineapple

Chicken adobo with boiled egg, 1 cup brown rice, steamed kangkong (water
4:00 AM Dinner
spinach)

10 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Watermelon slices

10:00
Lunch Grilled tofu with stir-fried mixed vegetables, 1 cup brown rice
PM

1:30 AM Snack Boiled egg, celery sticks

4:00 AM Dinner Vegetable stir-fry (carrots, bell peppers, green beans) with tofu

11 2:30 PM Breakfast Omelet with tomatoes, onions, and spinach, 1 slice whole grain bread

6:30 PM Snack Apple

10:00
Lunch Grilled chicken breast, 1 cup brown rice, steamed broccoli
PM

1:30 AM Snack Greek yogurt

4:00 AM Dinner Vegetable soup (malunggay, spinach, carrots), 1 boiled egg

12 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Orange

10:00
Lunch Grilled fish (tilapia or bangus), 1 cup brown rice, steamed beans
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken salad with lettuce, cucumber, tomatoes, olive oil, and lemon dressing,
4:00 AM Dinner
1 boiled egg

13 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Papaya slices

10:00
Lunch Beef stir-fry with bell peppers and broccoli, 1 cup brown rice
PM

1:30 AM Snack Hard-boiled egg, carrot sticks

4:00 AM Dinner Tinolang manok (chicken ginger soup with green papaya and chili leaves)
Day Time Meal Details

14 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Mango slices

10:00
Lunch Pork sinigang (sour soup with vegetables), 1 cup brown rice
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken adobo with boiled egg, 1 cup brown rice, steamed kangkong (water
4:00 AM Dinner
spinach)

15 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Watermelon slices

10:00
Lunch Grilled tofu with stir-fried mixed vegetables, 1 cup brown rice
PM

1:30 AM Snack Boiled egg, celery sticks

4:00 AM Dinner Vegetable stir-fry (carrots, bell peppers, green beans) with tofu

16 2:30 PM Breakfast Omelet with tomatoes, onions, and spinach, 1 slice whole grain bread

6:30 PM Snack Apple

10:00
Lunch Grilled chicken breast, 1 cup brown rice, steamed broccoli
PM

1:30 AM Snack Greek yogurt

4:00 AM Dinner Vegetable soup (malunggay, spinach, carrots), 1 boiled egg

17 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Orange

10:00
Lunch Grilled fish (tilapia or bangus), 1 cup brown rice, steamed beans
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken salad with lettuce, cucumber, tomatoes, olive oil, and lemon dressing,
4:00 AM Dinner
1 boiled egg

18 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Papaya slices

Day Time Meal Details

10:00
Lunch Beef stir-fry with bell peppers and broccoli, 1 cup brown rice
PM

1:30 AM Snack Hard-boiled egg, carrot sticks

4:00 AM Dinner Tinolang manok (chicken ginger soup with green papaya and chili leaves)

19 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Mango slices

10:00
Lunch Pork sinigang (sour soup with vegetables), 1 cup brown rice
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken adobo with boiled egg, 1 cup brown rice, steamed kangkong (water
4:00 AM Dinner
spinach)

20 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Watermelon slices

10:00
Lunch Grilled tofu with stir-fried mixed vegetables, 1 cup brown rice
PM

1:30 AM Snack Boiled egg, celery sticks

4:00 AM Dinner Vegetable stir-fry (carrots, bell peppers, green beans) with tofu

21 2:30 PM Breakfast Omelet with tomatoes, onions, and spinach, 1 slice whole grain bread

6:30 PM Snack Apple

10:00
Lunch Grilled chicken breast, 1 cup brown rice, steamed broccoli
PM

1:30 AM Snack Greek yogurt

4:00 AM Dinner Vegetable soup (malunggay, spinach, carrots), 1 boiled egg

22 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Orange

10:00
Lunch Grilled fish (tilapia or bangus), 1 cup brown rice, steamed beans
PM

1:30 AM Snack Cottage cheese with pineapple

Day Time Meal Details

Chicken salad with lettuce, cucumber, tomatoes, olive oil, and lemon dressing,
4:00 AM Dinner
1 boiled egg

23 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Papaya slices

10:00
Lunch Beef stir-fry with bell peppers and broccoli, 1 cup brown rice
PM

1:30 AM Snack Hard-boiled egg, carrot sticks

4:00 AM Dinner Tinolang manok (chicken ginger soup with green papaya and chili leaves)

24 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Mango slices

10:00
Lunch Pork sinigang (sour soup with vegetables), 1 cup brown rice
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken adobo with boiled egg, 1 cup brown rice, steamed kangkong (water
4:00 AM Dinner
spinach)

25 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Watermelon slices

10:00
Lunch Grilled tofu with stir-fried mixed vegetables, 1 cup brown rice
PM

1:30 AM Snack Boiled egg, celery sticks

4:00 AM Dinner Vegetable stir-fry (carrots, bell peppers, green beans) with tofu

26 2:30 PM Breakfast Omelet with tomatoes, onions, and spinach, 1 slice whole grain bread

6:30 PM Snack Apple

10:00
Lunch Grilled chicken breast, 1 cup brown rice, steamed broccoli
PM

1:30 AM Snack Greek yogurt

4:00 AM Dinner Vegetable soup (malunggay, spinach, carrots), 1 boiled egg

27 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread
Day Time Meal Details

6:30 PM Snack Orange

10:00
Lunch Grilled fish (tilapia or bangus), 1 cup brown rice, steamed beans
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken salad with lettuce, cucumber, tomatoes, olive oil, and lemon dressing,
4:00 AM Dinner
1 boiled egg

28 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Papaya slices

10:00
Lunch Beef stir-fry with bell peppers and broccoli, 1 cup brown rice
PM

1:30 AM Snack Hard-boiled egg, carrot sticks

4:00 AM Dinner Tinolang manok (chicken ginger soup with green papaya and chili leaves)

29 2:30 PM Breakfast Scrambled eggs with mushrooms and spinach, 1 slice whole grain bread

6:30 PM Snack Mango slices

10:00
Lunch Pork sinigang (sour soup with vegetables), 1 cup brown rice
PM

1:30 AM Snack Cottage cheese with pineapple

Chicken adobo with boiled egg, 1 cup brown rice, steamed kangkong (water
4:00 AM Dinner
spinach)

30 2:30 PM Breakfast Overnight oats with banana

6:30 PM Snack Watermelon slices

10:00
Lunch Grilled tofu with stir-fried mixed vegetables, 1 cup brown rice
PM

1:30 AM Snack Boiled egg, celery sticks

4:00 AM Dinner Vegetable stir-fry (carrots, bell peppers, green beans) with tofu