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30-Day Meal Plan

Custom meal plans tailored for weight loss and muscle gain to support your fitness journey.

Day 1

Breakfast: Scrambled Egg with Brown Bread
Lunch: Chilli Chicken with Mashed Potato
PM Meal: Yellow Pasta Chicken With Gulash
Dinner: Green Bean Rice with Fish Tikka
Snack: Fruit Salad

A colorful and healthy meal is placed on a light wooden table. In the foreground, there is a bowl of smoothie topped with granola, sliced bananas, strawberries, blueberries, and shredded coconut arranged in rows. In the background, a plate holds a flatbread topped with what looks like greens, sliced tomatoes, red onions, and a drizzle of dressing, possibly avocado.

A colorful and healthy meal is placed on a light wooden table. In the foreground, there is a bowl of smoothie topped with granola, sliced bananas, strawberries, blueberries, and shredded coconut arranged in rows. In the background, a plate holds a flatbread topped with what looks like greens, sliced tomatoes, red onions, and a drizzle of dressing, possibly avocado.

Day 2

Breakfast: Peanut Butter Sandwich with Fresh Juice
Lunch: White Rice with Chicken Tikka
PM Meal: Chili Chicken with Mashed Potato
Dinner: SteamVeg with Tandoori Chicken
Snack: Egg Salad

Day 3

Breakfast: PanCake
Lunch: Chicken Club Sandwich
PM Meal: Chicken Breast with Ǫuinoa
Dinner: Brown Rice with Mushroom Chicken
Snack: Protein Shake

Day 4

Breakfast: Pouch Egg with Brown Bread
Lunch: Veg Rice with Fajita Chicken
PM Meal: Chicken Shanghai Noodles
Dinner: White Sauce Chicken Pasta
Snack: ChickPea Salad

Day 5

Breakfast: Protein Pancakes with Fruits
Lunch: Moroccan Chicken with Mash Potato
PM Meal: Bar BǪ Chicken with Brawn Rice
Dinner: Malai Hamour Fillet with Steam Veg
Snack: Mini Beef Pizza

Day 6

Breakfast: Pouch Egg with Brown Bread
Lunch: Avacado Chicken with Yellow Rice
PM Meal: Roll Chicken with Red Cabbage Stew
Dinner: Chicken Curry with Risota Rice
Snack: Cookies

Day 7

Breakfast: Protein Waffles with Berries
Lunch: Mushroom Chicken with Beetroot Rice
PM Meal: Yellow Pasta Chicken With Gulash
Dinner: BBQ Fish with White Rice & Greek Salad
Snack: Chicken Shawarma

Day 8

Breakfast: Peanut Butter Sandwich with Fresh Juice
Lunch: Chicken shish tawuk with Green rice
PM Meal: Chili Chicken with Mashed Potato
Dinner: Tikka Fish Steam Rice
Snack: Egg Salad

Day 9

Breakfast: English Breakfas
Lunch: Fish Tikka With Rice
PM Meal: Red Sauce Chicken Pasta with Vegetables
Dinner: Mushroom Chicken with Brown Rice
Snack: Chicken Salad

Day 10

Breakfast: PanCake
Lunch: Mash Potato with Tandoori Chicken
PM Meal: Chicken Shishtawo with Basmati Rice
Dinner: Marocan Chicken with Rice
Snack: Protein Shake

Day 11

Breakfast: Oat with Nuts
Lunch: Chicken Burger
PM Meal: White Sauce Chicken Pasta with Veggies
Dinner: Chicken Polao with Kabab
Snack: ChickPea Salad

Day 12

Breakfast: Pouch Egg with Brown Bread
Lunch: Club Sandwich
PM Meal: White Sauce Chicken Pasta with Veggies
Dinner: Chicken Polao with Kabab
Snack: ChickPea Salad

Day 13

Breakfast: Boiled Eggs with Mashed Sweet Potatoes
Lunch: Almond chicken with veg rice
PM Meal: Chicken Breast with Ǫuinoa
Dinner: Butter Chicken with Sweet Potato
Snack: Mini Chicken Pizza

Day 14

Breakfast: Chia Seed Pudding with Nuts and Berries
Lunch: Moroccan Chicken with Mash Potato
PM Meal: Chicken Shanghai Noodles
Dinner: Chicken club Sandwich
Snack: Vegetable Sandwich

Day 15

Breakfast: Scrambled Egg with 2 Brawn Bread Toast
Lunch: Fish Mandi w/ Beetroot Tahini Dip
PM Meal: Chicken Shishtawo with Basmati Rice
Dinner: Pouch Fish With Green Rice
Snack: Fruits Bowl 250g

Day 16

Breakfast: Oats with Nuts and Fruits 250g
Lunch: Mushroom Sauce Steak w/ Roasted Potatoes Wedges
PM Meal: Red Sauce Chicken Pasta with Vegetables
Dinner: Tandoori Chicken with White Rice
Snack: Mini Chicken Burger

Day 17

Breakfast: Scrambled Egg with 2 Brawn Bread Toast
Lunch: Fish Mandi w/ Beetroot Tahini Dip
PM Meal: Chicken Shishtawo with Basmati Rice
Dinner: Pouch Fish With Green Rice
Snack: Fruits Bowl 250g

Day 18

Breakfast: Egg Omelette
Lunch: Stream Veg with Sheshtawok
PM Meal: Bar BǪ Chicken with Brawn Rice
Dinner: Veg Rice with Fajita Chicken
Snack: Rice Cake

Day 19

Breakfast: Chia Seed
Lunch: Mix Veg Rice
PM Meal: Roll Chicken with Red Cabbage Stew
Dinner: Malai Chicken with Grilled Potato
Snack: Cup Cake

Day 20

Breakfast: Oats with Nuts
Lunch: Fish Malai with Yellow Rice
PM Meal: Red Sauce Chicken Pasta with Vegetables
Dinner: Chicken Burger with Grilled Potatoes
Snack: Rice Cake

Day 21

Breakfast: Pudding Chia Seeds
Lunch: Chicken Kofta Balls with Grilled Potatoes
PM Meal: Chicken Shishtawo with Basmati Rice
Dinner: Chicken Biryani with Mix Veg
Snack: Chicken Salad

Day 22

Breakfast: (Sausage/White beans/Potato/Omelet/ Mushroom/Brawn Bread)
Lunch: Mushroom Chicken with Beetroot Rice
PM Meal: Chicken Kofta with Green Beans Rice
Dinner: White Fish with Ǫuinoa
Snack: Mini Beef Pizza

Day 23

Breakfast: Guacamole Brawn Bread Sandwich
Lunch: Beef with White Rice
PM Meal: White Sauce Chicken Pasta with Veggies
Dinner: Chicken Ball with Grill Potato
Snack: Avocado Chicken Salad

Day 24

Breakfast: Egg Pouch with Brawn Bread
Lunch: Avacado Chicken with Yellow Rice
PM Meal: Roll Chicken with Red Cabbage Stew
Dinner: Chicken Curry with Risota Rice
Snack: Cookies

Day 25

Breakfast: Peanut Butter Sandwich with Fresh Juice
Lunch: Chicken shish tawuk with Green rice
PM Meal: Chili Chicken with Mashed Potato
Dinner: Tikka Fish Steam Rice
Snack: Egg Salad

Day 26

Breakfast: Protein Waffles with Berries
Lunch: Mushroom Chicken with Beetroot Rice
PM Meal: Yellow Pasta Chicken With Gulash
Dinner: BBQ Fish with White Rice & Greek Salad
Snack: Chicken Shawarma

Day 27

Breakfast: Boiled Eggs with Mashed Sweet Potatoes
Lunch: Almond chicken with veg rice
PM Meal: Chicken Breast with Ǫuinoa
Dinner: Butter Chicken with Sweet Potato
Snack: Mini Chicken Pizza

Day 28

Breakfast: English Breakfast (Sausage/White beans/Potato/Omelet/ Mushroom/Brawn Bread)
Lunch: Mushroom Chicken with Beetroot Rice
PM Meal: Chicken Kofta with Green Beans Rice
Dinner: White Fish with Ǫuinoa
Snack: Mini Beef Pizza

Day 29

Breakfast: Chia Seed Pudding with Nuts and Berries
Lunch: Moroccan Chicken with Mash Potato
PM Meal: Chicken Shanghai Noodles
Dinner: Chicken club Sandwich
Snack: Vegetable Sandwich

Day 30

Breakfast: Guacamole Brawn Bread Sandwich
Lunch: Beef with White Rice
PM Meal: White Sauce Chicken Pasta with Veggies
Dinner: Chicken Ball with Grill Potato
Snack: Avocado Chicken Salad