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Daily Healthy Eating Plan – How I Lost Almost 30 Pounds in 30 Days

For over 5 years after college I struggled with my weight. I tried diet after diet and pill after pill only to fall into a yo yo dieting effect where I would lose 10 pounds but gain 15 back. So you lose 15 and gain 20.

I couldn’t afford a personal trainer or a nutritionist and it wasn’t until I found a program that taught me how to eat right and debunked some myths that I was following but were getting me nowhere.

In this article I will outline a daily meal plan to help you lose weight. These are the most important things that helped me lose weight. Remember that this will not apply to everyone. I was about 50lbs overweight and using some of these guidelines I was able to go from 222lbs to 196lbs in just 30 days. Even though I had a program that spit out menus for me to follow, you can create healthy meal plans on your own with a little trial and error and patience.

Each of these tips must be used together in your diet

1. Every night before going to bed write down the meals you will prepare for the next morning. You don’t have to go crazy and write everything down, just a pattern you can follow.

2. Start drinking more water. Drink half your body weight in ounces. Drink ONLY water. No sodas, no diet, no fruit juices. 1 cup of black coffee or tea a day is fine.

3. I don’t care how hectic your schedule is, eat 4-6 smaller meals a day instead of 3 big ones.

4. Eliminate almost ALL sugar and processed foods. Nothing in cans. Buy non-canned frozen vegetables.

5. Cut out the white stuff and put on the brown stuff. Brown rice, wholemeal bread and pasta.

6. Stop eating when you are 80% full. There will be a learning curve with this one, but it’s an important one.

7. Have one cheat day a week (this doesn’t mean eating ice cream and cake all day). It means you don’t have to be so harsh. Don’t plan the night before. Only eat 2 or 3 meals maybe. Throw in your favorite desert. But keep eating some healthy meals.

I will include one of my personal meal plans that I have used daily.

Breakfast: 2 scrambled egg whites, a piece of toasted corn

Snack: small bag filled with different nuts without salt

Lunch: 3 ounces of salmon and some brown rice

Snack: Apple or grapefruit (grapefruits are REALLY good for you)

Dinner: 4-6 ounces of chicken breast with some broccoli and a little butter

This is kind of a normal day for me. You may need a lot more or a lot less food. This is one of the downsides of not having a nutritionist or someone who can tell you exactly what you need to eat. It may take some trial and error.

If you don’t lose weight within the first 12 to 14 days, try a different plan or combination of meals.

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