Losing weight requires a sensible diet, so a scientific weight-loss menu is essential. Join us to discover some principles of menu planning and refer to some weight-loss menu samples for one month in this article.
1 Principles of Creating a One-Month Weight Loss Menu
Reduce daily calorie intake: Excess calories lead to weight gain. To lose weight, you need to consume fewer calories than your body requires. According to a study by the American Heart, Lung, and Blood Institute, those aiming to lose weight should consume approximately 1200–1600 calories daily.
Limit Carbohydrate Intake: Certain foods, such as bread, rice, pasta, and deep-fried foods cooked at high temperatures, are high in carbohydrates. Individuals aiming to lose weight should restrict or entirely avoid these foods to achieve optimal results.
Principles of Creating a Weight Loss Menu
Consume More Vegetables and Fruits: Vegetables and fruits are rich in essential nutrients and low in calories. Replacing rice with these options is the best choice for your one-month weight-loss menu.
Stay Hydrated: Water detoxifies and flushes out waste from the body. It contains no calories, and drinking it can also help you feel fuller. Therefore, aim to drink an adequate amount of water daily, approximately 2 liters. You can opt for filtered water or fruit juices, avoiding sugary, alcoholic, or carbonated beverages.
Allow One Cheat Day Per Week: Each week, designate one day to indulge in your favorite foods without worrying about calorie counts or nutritional values. This cheat day helps balance your body’s nutrients and accelerates weight loss. So, feel free to enjoy your meals on these days.
2 Types of One-Month Weight Loss Menus
Types of One-Month Weight Loss Menus
Dieting directly impacts your weight-loss results. Here are three well-known and effective dieting methods from around the world:
1200-Calorie Daily Menu: This method involves consuming 1200 calories daily, requiring careful calculation of calorie intake. Meals are divided into five smaller portions throughout the day, mainly consisting of vegetables, green leafy vegetables, and fruits rich in fiber or plant-based protein…
One-Month LOW CARB Menu: Refrain from consuming refined carbohydrates during your weight loss journey. Avoid fast food, cereals, bread, rice, pasta, and sugary drinks. Instead, focus on animal protein sources, healthy fats, green vegetables, and juices to maximize results.
One-Month KETO Diet: A healthy and popular weight-loss approach involves reducing refined carbohydrates, sugars, and starches. As a result, the body converts excess fat into energy. This method allows you to indulge in your favorite dishes without strict restrictions.
3 Sample One-Month Weight Loss Menus
Different weight loss goals, such as losing 5kg, 8kg, or 20kg in a month, require varied dietary approaches. Refer to the following sample one-month weight loss menus accordingly.
Sample One-Month Weight Loss Menus
Menu for Losing 5kg in One Month
Day 1
Breakfast: 50g oatmeal with 1 cup of milk
Lunch: 1 bowl of rice, 1 bowl of meat and vegetable soup
Dinner: Salad with grilled chicken
Total calories: 1020 kcal, Carb: 73g, Protein: 80.6g
Day 2
Breakfast: 1 sandwich
Lunch: 1 bowl of rice, 1 bowl of vegetable soup, 200g tofu
Dinner: 300g boiled vegetables, 1 egg, 1 glass of milk
Total calories: 1004 kcal, Carb: 110g, Protein: 131g
Day 3
Breakfast: 1 slice of black bread with avocado
Lunch: 300g sweet potatoes, 150g tuna stew, 1 glass of water
Dinner: Stuffed bell peppers with meat, 1 apple
Total calories: 1103 kcal, Carb: 110.03g, Protein: 94.03g
Day 4
Breakfast: 200g zucchini cooked with eggs, 1 carrot juice
Lunch: 1 bowl of rice, chicken breast stir-fried with vegetables, 1 glass of unsweetened milk
Dinner: 250g boiled vegetables, 1 slice of bread, and fruit
Total calories: 1112 kcal, Carb: 168.4g, Protein: 55.65g
Day 5
Breakfast: 1 sweet potato, 1 egg, 1 glass of unsweetened milk
Lunch: 2 slices of bread, chicken and Chinese cabbage soup, 1 apple
Dinner: 1 egg salad, 1 glass of carrot juice
Total calories: 1020 kcal, Carb: 154.5g, Protein: 51g
Day 6
Breakfast: 1 fruit smoothie with oatmeal, 1 banana
Lunch: 250g vegetable salad, 1 glass of orange juice
Dinner: 150g boiled Chinese cabbage, steamed fish with lemon
Total calories: 1118 kcal, Carb: 169.3g, Protein: 55.9g
Menu for Losing 8kg in One Month
Menu for Losing 8kg in One Month
Day 1
Breakfast: 1 plain yogurt, 2 boiled eggs
Lunch: Boiled chicken, 1 vegetable salad, 1 glass of fruit smoothie
Dinner: Vegetable salad with pan-seared tuna
Day 2
Breakfast: 1 meat sandwich, 1 glass of blueberry smoothie
Lunch: Boiled lean pork, vegetable salad, and a portion of stir-fried Chinese cabbage
Dinner: Tomato salad, avocado, and steak
Day 3
Breakfast: 1 slice of multigrain bread, 1 sunny-side-up egg, 1 glass of green tea
Lunch: Tuna salad, 1 almond yogurt
Dinner: Pan-fried tofu, lettuce, and half a bowl of brown rice
Day 4
Breakfast: Half a boiled sweet potato, 1 plate of mixed fruit salad with honey
Lunch: 1 plate of boiled vegetables, fried shrimp with batter
Dinner: Tomato and cucumber salad with chicken fillet
Day 5
Breakfast: 1 portion of egg rolls with meat, 1 glass of plain yogurt
Lunch: Chicken in tomato sauce, a portion of boiled winter melon
Dinner: Half a bowl of rice, boiled pork, and boiled Chinese cabbage
Day 6
Breakfast: 2 pieces of oatmeal cookies, 1 mango smoothie
Lunch: Beef stir-fry, steamed shrimp, and winter melon soup
Dinner: 1 portion of boiled pumpkin, fried carp, and 1 banana smoothie
Menu for Losing 20kg in One Month
Menu for Losing 20kg in One Month
Day 1
Breakfast: 2 slices of traditional bread, 1 glass of green tea, 1 apple
Lunch: 1 bowl of brown rice, tuna in tomato sauce, a plate of boiled Chinese cabbage
Dinner: 2 bananas, 1 cup of plain yogurt
Day 2
Breakfast: 1 boiled egg, 1 orange, 1 glass of unsweetened milk
Lunch: 1 bowl of brown rice noodles, 1 apple
Dinner: Boiled carrots, 150g pan-seared chicken, 1 bowl of soup
Day 3
Breakfast: 1 banana, 1 glass of orange juice
Lunch: 2 slices of traditional bread, 1 egg, vegetable salad
Dinner: Boiled broccoli, 1 banana, and 1 cup of plain yogurt
Day 4
Breakfast: Mixed fruit salad with oatmeal and yogurt
Lunch: 1 bowl of brown rice, 1 plate of boiled cabbage, beef stir-fry, 1 glass of watermelon juice
Dinner: 1 bowl of glass noodles and vegetables, 1 apple
Day 5
Breakfast: 1 sweet potato, 1 glass of unsweetened milk
Lunch: 100g pan-seared salmon, fruit salad, carrot juice
Dinner: Pumpkin porridge, a plate of boiled vegetables, 3 pieces of boiled tofu
Day 6
Breakfast: 1 oatmeal and fruit smoothie with milk, 1 glass of warm lemon water, 1 banana
Lunch: 2 slices of traditional bread, 1 boiled egg, 1 glass of unsweetened milk, and grapefruit
Dinner: 1 corn cob, 1 banana, 1 apple
4 Notes on Creating a One-Month Weight Loss Menu
Notes on Creating a Weight Loss Menu
For effective weight loss, adjusting your diet is not enough. You must also eliminate unhealthy habits such as staying up late, lacking physical activity, and managing stress. Additionally, pay attention not only to the number of calories consumed but also to the quality of the products. Combine dieting with exercise to achieve optimal weight loss results.
The above information provides effective and safe one-month weight loss menu suggestions. When creating your weight loss menu, apply these principles and notes for the best outcomes.
Source: Nevada Aesthetic Institute
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