Lose Weight In 30 Days Diet Plan

This 30-Day Eat Well Summer Challenge will whip your diet into shape without leaving you feeling like you’re being denied the things you love. The guidelines are flexible, leaving you some wiggle room for your food cravings.

The goals of this challenge are simple—eat more natural foods and intake less processed junk. This means shopping on the outer aisles of the supermarket, loading up on produce and trying new foods. We’ll give you some tips and tricks each day to motivate you through to the very end. And we’ve even thrown in a “reward” day!

So, head to the grocery store, stock up on the good stuff and plan for the next month. Get ready to feel great, lose weight, sleep better and have healthier-looking skin in just 30 days!

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Before even writing down your intentions, unlock the reason why you’re here in the first place. Do you want to lose weight? Are you guilty of stress-eating? Is your energy low? Knowing where you’re at and where you want to go will help you achieve the goals you set for yourself. Then, set intentions to stay focused and tap into your purpose for why you’re here.

To eat well, you need to clean well, so clear out your pantry and refrigerator to make room for the good stuff. Toss those late-night snacks and kick that frozen pizza to the curb. It doesn’t mean throwing things away. Instead, donate those tempting treats to a local food pantry.

If you’re low on willpower, you certainly don’t want to stare a pack of chips in the face, especially when you get the munchies. Fill that extra space with wholesome, nutritious foods that taste great and are good for you.

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Would you run a marathon without proper training? Hopefully not! So, why would you just wing it with this 30-Day Eat Well Summer Challenge?

Start the challenge with your best foot forward. Create a meal plan and shopping list. If you need some meal inspo, head to the app, where you’ll find 1000+ healthy recipes for breakfast, lunch, dinner and snacks.

By filling your plate with fruits, leafy green vegetables, quality protein, whole grains and healthy fats, you’ll create meals that are colorful, delicious and chocked full of nutrients. Not only that, you’ll crowd out foods that don’t deserve to be on your plate in the first place.

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Rule of thumb: Stick to the outer aisles of the supermarket. That’s where you’ll find all the good stuff—natural foods, produce and veggies.

Supermarkets are like a gateway drug, giving you easy access to any and all food you can imagine, including all that junk! Usually, the unhealthiest of foods are placed at eye level, making it ultra-hard to resist the temptation to go nuts.

Rule of thumb: The best way to nix junk food is to go in with a full belly. Only head to the supermarket after you’ve eaten a nutrient-dense meal and again, stick to the outer aisles, where you’ll find all the good stuff—leafy greens and veggies. Whatever you do, try not to get lured down the chips, dips and sweets aisle.

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To control your portions and ensure you’re eating nutritiously, it’s far more helpful to eat most of your meals from home. You’ll know exactly what’s in the food you prepare, unlike guessing which fat (and how much of it) your steak was fried in at your favorite local restaurant. Additionally, you can control how much food lands on your plate.

One helpful trick is to downsize your plate. Instead of eating from your huge dinner plates, try your salad-sized dishes instead. With this simple shift in portion size, you can save yourself up to 600 calories.

Another trick is to use measuring cups to dole out optimal portion sizes. When it comes to protein, it’s helpful to invest in a scale to measure 3 to 4 ounces per serving. If you don’t have that option, make a fist. One portion should be no larger than your fist.

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Taking the plunge into plant-based eating doesn’t have to mean going meatless full-time. Use today to determine if vegetarianism is right for you.

Eating a diet high in fruit, vegetables, whole grains and nuts promotes overall health, particularly because these foods are rich in fiber, antioxidants and vitamins that help protect against diseases like diabetes and cancer. Check-in with yourself throughout the day—how are you feeling, do you feel energized, are you full for longer?

Processed foods are addictive. They usually contain ingredients that produce an opiate-like effect. MSG, high-fructose corn syrup and aspartame are just a few of the addictive ingredients found in processed food. Not only are these ingredients addictive, they’re harmful to your body. And by design, they’ll make you crave more and more.

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The best way to stop your chemical food cravings is to raid your cupboards and fridge and donate all of your processed food products to a shelter or soup kitchen. Then, start stocking your pantry with natural foods. If it grows, flies, swims or runs, it’s natural.

Start reading the ingredient list on all food labels. If you spot sugar, saturated fat, enriched flour or words you can’t pronounce, you should think twice.

Grab a plate from your cupboard and divide it into fourths. One-fourth of your plate should include a lean source of protein. Two-fourths of your plate should include green leafy vegetables. The final one-fourth of your plate should be divided between a starchy carb (potatoes, pasta, sweet potato mash, etc.) and yep, you guessed it, more green leafy vegetables. Add in a sliver of fat (avocado, nuts, olive oil, etc.) and you’re good to go.

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Before you add apples, oranges and bananas to your shopping cart, opt for a new kind of fruit. You’ll be surprised by how many fruits you’re bypassing in the grocery store on the reg. From passion fruit to mango and pomegranate to Asian pears, there are plenty of fruits to explore. Today is your chance to try something new. After all, variety is the spice of life!

By now, you probably realize that white bread isn’t exactly the healthiest option on the grocery store shelf. But there are two options you’ve probably come across that sound rather similar—whole-wheat and whole-grain. They both seem healthy, right? So, what’s the difference between whole-wheat and whole-grain and which one should you buy?

The difference between whole-grain and whole-wheat is that whole-grain can be from any grain—barley, oats, sorghum, buckwheat or wheat—while whole-wheat means it’s only made from wheat. All whole-wheat is whole-grain, but not all whole grains are whole-wheat.

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Whole grains contain the entire grain—the germ, endosperm, and brain—which boosts your intake of fiber, healthy fats and additional minerals, including iron, magnesium and B vitamins. This means you’ll stay fuller for longer periods of time from the fiber and healthy fats.

The most important thing to keep in mind when buying whole-grain products is to read the ingredient label. You want to make sure it specifically states 100 percent whole-grain and is listed as the first ingredient. Also, be only the lookout for long ingredient lists or added sugar. When buying whole-grain bread, keep it under 2 grams per slice.

Fruits are jam-packed with simple sugars that are easy to digest, making them a preferred energy source, especially after intense workouts. Check out our list of low-calorie smoothie recipes for combinations that suit your preferences.

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In order to increase the production of new muscle tissue, it’s vital that you keep yourself properly hydrated throughout the day. This doesn’t mean only drinking when you’re thirsty. Instead, drink at least 2 liters of water at regular intervals throughout the day.

Now that you’ve diversified your fruits, it’s time to expand your veggie portfolio. Instead of the usual suspects, opt for eggplant, purple carrots, sweet potatoes, brussels sprouts, asparagus or swiss chard. Go for those brightly colored veggies. Who knows, you might end up finding your new favorite veggie!

Drinking hot lemon water every morning before eating breakfast has a huge impact on the health of your skin. Lemon is a great source of vitamin C, vitamin A, beta-carotene, folate, calcium and potassium. When you drink hot lemon water first thing in the morning, you’re feeding your skin with folic acid, which helps eliminate toxins from your body. This helps prevent acne and can even boost your skin’s natural glow.

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According to some experts, eating breakfast jumpstarts fat-burning, while 5 small meals a day keeps your metabolism from dropping. Notice I said “small.” Eating 5 large meals per day could lead to potential weight gain and even obesity.

While eating 5 small meals a day is a highly controversial topic, it doesn’t mean it’s not right for you. Just like there’s no one-size-fits-all approach to fitness, the same can be said for nutrition.

Numerous studies suggest vegan diets have multiple benefits—the regulation of blood sugar levels, improved heart health, increased weight loss, less joint pain and a decreased risk of cancer.

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Going vegan may even help you live longer. According to research, vegans have a 15% lower risk of dying prematurely from all causes, indicating that a vegan diet may help people live longer than those