Bellisima Fitness 30 day weight loss challenge meal plan

If you want to lose weight in a healthy way, then this meal plan is for you. Making healthy food choices will help you achieve your weight loss goals faster. It will also help you to curb the habit of eating out. When you cook your own food, you are in control and know exactly what you have added and what quantity. It is not the same when you eat in a restaurant or when you eat fast food. Most time taste enhancers are added to these foods to make them more palatable. With the taste enhancers comes the other additive most of them cheap and of inferior quality to save cost.

This diet plan will not only help you lose weight, it will help you to let go of those food you are addicted to and detox your body.

Your food consists of unprocessed or minimally processed food like vegetable fruits, fish, nuts lean meat, whole grain and lean protein

Try to eat your food as close to the way nature made them as possible

A healthy plate should have:

  • ½ vegetables
  • ¼ protein
  • ¼ whole grains

Drink water regularly at least 6-8 glasses daily

Use a small plate for your meals

This diet plan can be used by anybody. I did not make it difficult so it is easy to follow. This is a plan to start you on your journey. Other diet plans, more advanced will come out later to help you in your progress.

This diet plan is recommended to be used together with the Bellisima 30 day weight loss challenge workout.

WEEK I

DAY 1 BREAKFAST

I SLICE OF BREAD WITH EGG AND A GLASS OF YOGURT

LUNCH

CHICKEN AND SALAD

DINNER

FRESH FISH SOUP

SNACKS

SLICES OF CUCUMBER WITH GROUNDNUT BUTTER

DAY 2 BREAKFAST

YOGURT WITH WHEAT BRAN AND ALMONDS

LUNCH

½ CUP BLACK BEANS PORRIDGE WITH VEGGIES

DINNER

VEGETABLE AND BEEF SOUP

SNACKS

UNRIPE PLANTAIN CHIPS

DAY 3 BREAKFAST

OATS WITH BANANA AND CINNAMON

LUNCH

½ UNRIPE PLANTAIN PORRIDGE WITH SHREDDED FISH

DINNER

MIXED VEGETABLE STIR FRY

SNACKS

OAT MEAL BISCUIT

DAY 4 BREAKFAST

FRUIT SALAD WITH 1 EGG

LUNCH

RICE AND BEANS WITH TOMATO SAUCE

DINNER

MIXED VEGETABLE SALAD

SNACKS

OAT MEAL BISCUIT

DAY 5 BREAKFAST

FRUIT SMOOTHIE WITH WATERMELON,1/4 BANANA, ¼ APPLE, FLAX SEED AND GRATED GINGER

LUNCH

OKRA SOUP WITH WHEAT FLOUR

DINNER

FRUIT SMOOTHIE WITH WATERMELON, AVOCADO PEAR AND PINEAPPLE.

SNACKS

A HANDFUL OF MIXED NUTS

DAY 6 BREAKFAST

1 SLICE OF WHEAT BREAD AND BOILED EGG

LUNCH

RICE WITH CHICKEN AND VEGETABLE STIR FRY

DINNER

OIL BEAN SEED, VEGETABLES AND FISH

SNACKS

MIXED NUT BUTTER WITH GARDEN EGGS

DAY 7 BREAKFAST

WHEAT BRAN WITH SKIMMED MILK AND BANANA

LUNCH

¼ CUP PINTO BEANS PORRIDGE WITH CARROTS

DINNER

FISH WITH VEGGIES STIR FRY

GREEN TEA

SNACKS

APPLE AND MIXED NUT BUTTER

          WEEK 2

DAY 8 BREAKFAST

SCRAMBLED EGGS WITH FRUIT SMOOTHIE

LUNCH

½ CUP OF BREADFRUIT PORRIDGE

GREEN TEA

DINNER

FRESH FISH SOUP

SNACKS

½ BANANA AND GROUNDNUT

DAY 9 BREAKFAST

A GLASS OF YOGURT WITH SLICED APPLE AND FLAX SEED

LUNCH

MOI MOI AND VEGGIES STIR FRY

DINNER

BEEF AND VEGETABLE SOUP

SNACKS

SLICES OF CUCUMBER WITH NUT BUTTER

DAY 10 BREAKFAST

OAT MEAL COOKIE WITH A GLASS OF SKIMMED MILK

LUNCH

RICE AND BEANS WITH TOMATO SAUCE

DINNER

OIL BEAN SEED WITH VEGETABLE AND AVOCADO PEAR

SNACKS

UNRIPE PLANTAIN CHIPS

DAY 11 BREAKFAST

3 WHEAT PANCAKE WITH A CUP OF COFFEE AND ½ MEDIUM AVOCADO PEAR

LUNCH

OKRA OR VEGETABLE SOUP WITH WHEAT FLOUR

DINNER

VEGETABLE SOUP

2 OAT MEAL COOKIE WITH A GLASS OF MILK
DAY 12 BREAKFAST

MIXED FRUIT SMOOTHIE WITH 1 BOILED EGG

LUNCH

MACARONI WITH TOMATO SAUCE

DINNER

VEGETABLE AND POTATO CASSEROLE

SNACKS

FRUIT KEBAP

DAY 13 BREAKFAST

MIXED VEGETABLE AND FRUIT SALAD

LUNCH

½ UNRIPE PLANTAIN PORRIDGE WITH FISH

DINNER

MIXED VEGETABLE AND FRUIT SALAD

SNACKS

A HANDFUL OF MIXED NUTS

DAY 14 BREAKFAST

SKIMMED MILK WITH WHEAT BRAN

LUNCH

RICE WITH BEEF AND VEGETABLE SAUCE

DINNER

2 SMALL BOILED POTATO WITH VEGETABLE STIR FRY

SNACKS

2 LOW SODIUM CRACKER WITH GROUNDNUTS

WEEK 3

DAY 15 BREAKFAST

TOMATO AND EGG SAUCE WITH 1 BOILED POTATO

LUNCH

2 SMALL SLICES OF YAM WITH ½ CUP BEANS PORRIDGE

DINNER

VEGETABLE SALAD SPRINKLED WITH MIXED NUTS

SNACKS

A SLICE OF WHEAT BREAD WITH GROUNDNUT BUTTER SPREAD

DAY 16 BREAKFAST

MIXED FRUIT SALAD WITH NUTS

LUNCH

½ CUP BREADFRUIT PORRIDGE

DINNER

MIXED FRUITS

SNACKS

YOGURT WITH ORANGE SMOOTHIE

DAY 17 BREAKFAST

SMOOTHIE WITH SKIMMED MILK, GROUNDNUT BUTTER AND PINEAPPLE

LUNCH

½ CUP OF RICE AND TOMATO SAUCE WITH FISH

DINNER

BLACK EYED BEANS AND TOMATO SAUCE

SNACKS

BANANA AND GROUNDNUT

DAY 18 BREAKFAST

WHEAT FLOUR PANCAKE

A GLASS OF MILK

LUNCH

FRUIT SALAD WITH 1 EGG

DINNER

BOILED PLANTAIN WITH TOMATO AND EGG SAUCE

SNACKS

SLICES OF CUCUMBER WITH NUT BUTTER

DAY 19 BREAKFAST

MIXED FRUIT AND VEGETABLE SALAD

LUNCH

½ CUP PINTO BEANS PORRIDGE WITH 2 SLICES OF YAM

DINNER

LENTIL AND VEGETABLE SOUP

SNACKS

APPLE AND WALNUTS

DAY 20 BREAKFAST

OATS PORRIDGE WITH BANANA

LUNCH

RICE AND SALAD

DINNER

VEGETABLE CASSEROLE

SNACKS

PAW- PAW

DAY 21 BREAKFAST

SLICES OF CUCUMBER WITH GROUNDNUT BUTTER

LUNCH

MOI MOI AND VEGETABLE SALAD

DINNER

CHICKEN AND VEGETABLE SOUP

SNACKS

WATER MELON SMOOTHIE

     WEEK 4

DAY 22 BREAKFAST

SHREDDED WEETABIX WITH YOGURT

LUNCH

½ CUP OF RICE WITH ½ CUP OF BEANS

DINNER

GRILLED FRESH FISH WITH VEGGIES

SNACKS

GARDEN EGGS WITH GROUNDNUT

DAY 23 BREAKFAST

WHEAT BREAD WRAP WITH AVOCADO PEAR

LUNCH

½ CUP BREADFRUIT PORRIDGE

DINNER

2 SMALL BOILED SWEET POTATO WITH TOMATO SAUCE

SNACKS

YOGURT WITH MIXED NUTS

DAY 24 BREAKFAST

SMOOTHIE WITH MILK, APPLE, AND ORANGE

LUNCH

OKRA OR VEGETABLE SOUP WITH WHEAT FLOUR

DINNER

VEGETABLE SALAD

SNACKS

½ OF A MEDIUM AVOCADO

DAY 25 BREAKFAST

YOGURT WITH MIXED NUTS

LUNCH

BLACK BEANS WITH VEGETABLES

DINNER

GRILLED FISH AND VEGGIES

SNACKS

PAW -PAW

DAY 26 BREAKFAST

MIXED FRUITS SALAD, SPRINKLED WITH NUTS AND CINNAMON

LUNCH

MOI MOI AND VEGETABLE SALAD

DINNER……………MIXED FRUIT SALAD, SPRINKLED WITH NUTS AND CINNAMON SNACKS

1 SLICE OF WHEAT BREAD WITH TOMATO AND LETTUCE WRAP

DAY 27 BREAKFAST

OATS PORRIDGE WITH CINNAMON

LUNCH

RICE WITH SAUCE.

CABBAGE

DINNER

2 SMALL SWEET POTATO WITH TOMATO AND VEGETABLE SOUP.

SNACKS

ROASTED BREAD FRUIT SEED WITH COCONUT

DAY 28 BREAKFAST ……….. WHEAT BREAD WITH SCRAMBLED EGGS LUNCH

UNRIPE PLANTAIN PORRIDGE WITH FISH AND VEGGIES

DINNER

BEEF AND VEGETABLE SOUP

SNACKS

BANANA AND GROUNDNUT

DAY 29 BREAKFAST

MOI MOI WITH A GLASS OF SKIMMED MILK

LUNCH

OIL BEAN SEED WITH AVOCADO PEAR

DINNER

RICE WITH VEGGIES STIR FRY

SNACKS

1 BOILED EGG

DAY 30 BREAKFAST

FRUIT SALAD WITH A GLASS OF YOGURT

LUNCH

FRUIT AND VEGETABLE SALAD WITH MOI – MOI

DINNER

FRUIT AND VEGETABLE SALAD WITH NUTS

SNACKS

ROASTED BREADFRUIT SEED WITH COCONUT

If you experience any difficulty or have questions about certain food and their recipe do leave a comment and I will get back to you.

If you have any medical condition, see your Doctor before you start this diet plan.

Author: Nkeoma DND Agu

Nkeoma DND Agu is a certified personal, group, and corporate fitness trainer. She is also a certified fitness and nutrition coach. She has been in the fitness industry for more than 10 years. She holds certification with one of the highest certifying bodies in fitness and wellness in USA, National Exercise and Strength Training Association (NESTA) She is the Director of Bellisima Fitness And Health Studio Ltd. She helps individuals and corporate bodies in Nigeria and all over the world to achieve personal and company fitness and health goals.

7 thoughts

  1. Nice one ma, pls what is the closest to farm fresh yoghurt I can find here, have tried so many but all so sweet or too bland. Help a sister in need. Hope hope to do this all the way. I will start on monday, u remember my sunday rice is a ritual…

    Liked by 1 person

    1. Uju, you and your Sunday rice! I will recommend the following yogurts:
      Glenilen farm yogurt with apple and blackberries.
      Skyr yogurt and Little Melton yogurt.
      If you find the taste of any yogurt too bland, you can spice it up with strawberries, apples, banana or any other fruits. Blend together if you like or cut them into the yogurt bowl. You can also add nuts. Let me know the one you choose and how you get on.

      Like

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