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Dr.

Ian’s 30-Day Meal Plan

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7


Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
• 2 cups of cold cereal • 1 cup of cold cereal • 2-4 egg whites • 1 cup of hot cereal • 2 egg whites with veggies • 6 oz of yogurt • 1½ cups of cold cereal
• 1 cup of low-fat milk • 1 cup of low-fat milk • 2 strips of turkey bacon • 1 cup of fruit • ½ cup of berries • 1 cup of low-fat milk
• 1 piece of fruit • 1 medium banana • 1 cup of low-fat milk
Meal 2 • 1 slice of cantaloupe • 1 piece of fruit
Meal 2 • 1 small whey protein
• 1 boiled egg • 1 cup of juice shake (under 300
Meal 2 • 1 small fresh fruit Meal 2 Meal 2
calories)
smoothie (under 300
Meal 2 Meal 2 • 6 oz of yogurt • 1 cup of mixed fruit • 2 cups of salad
calories)
• 3 cups of salad • 2 cups of vegetables • 1 cup of fruit Meal 3 • 3 tbsp of low-fat dressing
• 1 cup of beans Meal 3
• 5 oz of sliced chicken • 3 tbsp of low-fat dressing • 1 cup of vegetables Meal 3
breast • 1 small veggie burger Meal 3
• 1 cup of soup • 1 cup of brown rice • 3 oz of ham • 1 cup of brown rice
• 3 tbsp of low-fat dressing • ½ cup of beans • 1 cup of brown rice
• 2 slices of whole wheal or • 1 cup of vegetables
• 1 piece of fruit Meal 3 Meal 3 multi-grain bread • ½ cup of brown rice • 2 cups of vegetables
• 5 oz of sliced chicken • 5 oz of chicken breast • 1 piece of fruit Snack 1
Meal 3 breast
• 2 cups of vegetables Choose from the list Snack 1 Snack 1
• ½ cup of soup
• 4 oz of turkey • 2 slices of whole wheat or Choose from the list Choose from the list
multi-grain bread Meal 4
• 2 slices of whole wheat or Snack 1 Snack 1
multi-grain bread • 1 tbsp of mayo or Choose from the list • 4 oz of fish Meal 4 Meal 4
• Choose from the list
mustard • 3 cups of salad • 1 ½ cups of whole wheat
• 1 tbsp of mayo or • 2 cups of vegetables
mustard • 1 cup of vegetables pasta
Meal 4 Meal 4 • 3 tbsp of low-fat dressing
• 1 slice of low-fat cheese • ⅓ cup of tomato sauce
• 5 oz of lean steak • 1 small veggie burger Snack 2 • 2 cups of vegetables
• 1 handful of pretzels
Snack 1 • 5 oz of diced chicken
• 2 cups of vegetables • 2 slices whole wheat or • Choose from the list • 5 oz of sliced chicken
Choose from the list breast
• 2 cups of vegetables multi-grain bread breast
Snack 2 • ½ cup of brown rice
Meal 4 Snack 2 Snack 2
Snack 1 Choose from the list • 1 cup of vegetables
• 5 oz of grilled fish Choose from the list
Choose from the list Choose from the list
• 2 cups of vegetables
Snack 2
Meal 4 Choose from the list
• 5 oz of fish
Snack 2
Choose from the list
• 2 cups of vegetables

Snack 2
Choose from the list
Dr. Ian’s 30-Day Meal Plan

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14


Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
• 2 egg whites • 1 cup of hot cereal • 2 egg whites • 2 4-inch pancakes • 1 scrambled egg • 1 small bagel • 2 low-fat waffles
• 2 strips of turkey bacon • 1 piece of fruit • 2 strips of turkey bacon • 1 tbsp of syrup • 2 slices whole wheat or • 1 tbsp of cream cheese • 1 tbsp of syrup
multi-grain bread
• 1 piece of fruit • ½ cup of strawberries • 1 cup of low-fat milk • 1 cup of juice
Meal 2 Meal 2 • 1 slice of American
• 1 small fresh fruit • 2 cups of salad cheese
Meal 2 Meal 2 Meal 2 Meal 2
smoothie (under 300 • 1 piece of fruit
• 3 tbsp of low-fat dressing • 4 oz of tuna fish • 3 cups of salad • 1 turkey pita wrap (under • 1 cup of mixed fruit
calories)
300 calories)
• 1 cup of soup • 2 slices of whole wheat or • 3 tbsp of low-fat dressing • 1 cup of vegetables
multi-grain bread Meal 2 • 1 piece of fruit
Meal 3 • 6 oz of yogurt
• 5 oz of chicken breast
• 4 oz of chicken Meal 3 • 1 piece of fruit
• 1 cup of fruit
Meal 3
• 4 oz of chicken • ½ cup of soup
• 2 cups of vegetables Meal 3 • 1 turkey club sandwich (2
• 2 slices of whole wheat or
• 1 small veggie burger slices of whole wheat or
multi-grain bread • 2 slices whole wheat or Meal 3
Meal 3 multi-grain bread)
multi-grain bread Meal 3 • 1 cup of vegetables
• 1 tbsp of mayo or • 5 oz of fish
• 1 cup of black beans • 1 small bag of chips
mustard • 1 tbsp of mayo or • 3 cups of salad
• 2 cups of vegetables
mustard
• 3 tbsp of low-fat dressing
• 1 cup of brown rice Snack 1 • 1 piece of fruit
Snack 1 Choose from the list
• 6 oz of yogurt Snack 1
Choose from the list Snack 1 Snack 1 Snack 1
Choose from the list
Choose from the list Choose from the list Meal 4 Choose from the list
Snack 1
Meal 4 • 6 pieces of sushi
Choose from the list Meal 4
• 4 oz of lean steak Meal 4 Meal 4 • 2 cups of vegetables Meal 4
• 4 oz of chicken
• 5 oz of fish • 4 oz of lean steak • 3-inch square of lasagna
• 1½ cups of brown rice MeaL 4 • 1 cup of vegetables
• 2 cups of vegetables
• 2 small pizza slices
• 2 cups of vegetables Snack 2 • 1 cup of vegetables
• 2 cups of vegetables • ½ cup of brown rice Choose from the list
• ½ cup of beans
Snack 2 Snack 2 Snack 2
Snack 2 Snack 2
Choose from the list Choose from the list Choose from the list
Choose from the list Snack 2 Choose from the list
Choose from the list
Dr. Ian’s 30-Day Meal Plan

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21


Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
• 1 English muffin • 1 cup of cold cereal • Boiled eggs • 1 cup of hot cereal • 2 egg whites • 1½ cups of cold cereal • 2 3-inch pancakes
• 2 tsp of peanut butter • 1 cup of low-fat milk • 6 oz of yogurt • 2 strips of turkey bacon • 1 cup of vegetables • 1 cup of low-fat milk • 1 2-inch piece of ham

• 6 oz of yogurt • 1 medium banana • ½ cup of strawberries • 1 cup of juice • 1 piece of fruit • 1 piece of fruit
• 1 cup of juice • 1 cup of juice • 1 cup of juice
Meal 2
• ½ cup of berries
Meal 2 Meal 2 • 1 cup of mixed fruit
Meal 2 Meal 2 • 4 oz of turkey Meal 2 • 1 small whey protein
Meal 2 shake (under 300 Meal 3
• 1 cup of soup • 1 plate of grilled • 1 cup of soup • 2 slices of whole wheat or • 1 small fresh fruit
calories) • 3 cups of salad
vegetables multi-grain bread smoothie (under 300
• 3 crackers • 1 piece of fruit
calories) • 3 tbsp of low-fat dressing
• 1 tbsp of mayo
• 1 piece of fruit Meal 3 Meal 3
Meal 3 • 1 slice of low-fat cheese • 1 cup of beans
Meal 3 • 5 oz of fish
• 5 oz of lean steak
• 1 large slice of pizza • 1 piece of fruit
Meal 3 • 1 baked sweet potato
• ½ cup of beans • 2 cups of vegetables
Snack 1
• 1 cup of soup • 2 cups of salad
• 2 cups of salad • ½ cup of brown rice Choose from the list
• 3 tbsp of low-fat dressing Meal 3
• 2 cups of salad Snack 1 • 3 tbsp of low-fat dressing
• 1 cup of whole wheat
• 3 tbsp low-fat dressing Choose from the list pasta
Snack 1 Meal 4
Snack 1 Choose from the list
• 2 small meatballs
Snack 1 • 2 small slices of pizza
Choose from the list
Snack 1 Meal 4 Choose from the list • 2 cups of salad
• ⅓ cup of tomato sauce Meal 4
Choose from the list • 4 oz of roast beef
Meal 4 • 1 small veggie burger
• 2 slices of whole wheat or Meal 4 Snack 2
• 4 oz of salmon Snack 1
Meal 4 multi-grain bread • 1 pork chop • 1 cup of brown rice Choose from the list
• 1 mashed sweet potato Choose from the list
• 5 oz of meatloaf • 1 tbsp of mayo • 2 cups of vegetables • ½ cup of beans
• 2 cups of vegetables • 1 cup of vegetables
• 1 cup of soup Meal 4
• 1 cup of vegetable stew
Snack 2 Snack 2
Snack 2 Snack 2 Choose from the list Choose from the list
Snack 2 • 1 cup of brown rice
Choose from the list
Choose from the list Choose from the list
Snack 2
Choose from the list
Dr. Ian’s 30-Day Meal Plan

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28


Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
• 2 scrambled eggs • 1 cup of hot cereal • 2 slices of whole wheat or • 1 cup of yogurt • 2 waffles • 2 egg whites • 1 cup of hot cereal
multi-grain bread
• 1 cup of juice • ½ cup of low-fat milk • 1 tbsp of granola • 1 tbsp of syrup • 1 slice of low-fat cheese • 2 slices of whole wheat or
• 1 slice of low-fat cheese multi-grain bread
• 1 piece of fruit • 1 piece of fruit • 1 piece of fruit • 1 2-inch piece of ham • Unlimited vegetables
• 6 oz of yogurt • 1 piece of fruit
• 2 slices of whole wheat or
Meal 2 Meal 2 • 1 piece of fruit Meal 2 Meal 2 multi-grain bread
• 1 small fresh fruit • 1 cup of soup • 3 cups of salad • 1 whole wheat pita Meal 2
smoothie (under 300 Meal 2 Meal 2 • 3 cups of salad
• 3 saltines • 3 tbsp of low-fat dressing • 3 oz of turkey
calories)
• 4 oz of roast beef • 1 plate of fruit • 3 tbsp of low-fat dressing
• sliced vegetables
Meal 3 • 2 slices of whole wheat or Meal 3 • 6 oz of yogurt • 1 cup of beans
Meal 3 multi-grain bread
• 1 tbsp of mayo
• 1 cup of brown rice • 4 oz of turkey
• 1 cup of whole wheat
pasta • 3 cups of vegetables • 1 tbsp of mayo • 2 cups of vegetables Meal 3 Meal 3 Meal 3
• 1 handful of pretzels • ½ cup of macaroni and • 1 hamburger
• ⅓ cup of tomato sauce • 1 cup of chili
cheese
Snack 1 Snack 1 • 1 cup of brown rice
• 15 small skinny fries
• 4 oz of chicken
Choose from the list Meal 3 Choose from the list • 4 oz of chicken breast
• 1 cup of vegetables
• 3 cups of salad • 1 cup of vegetables
Snack 1 Snack 1
Meal 4 • 3 tbsp of low-fat dressing Meal 4 Choose from the list Snack 1
Choose from the list
• 1 small veggie burger • 1 cup of beans • 1 cup of whole wheat Snack 1 Choose from the list
pasta Choose from the list
Meal 4 • ½ cup of beans Meal 4
Snack 1 • ⅓ cup of tomato sauce Meal 4
• 4 cups of salad • ½ cup of soup • 4 oz of chicken
Choose from the list • 2 small meatballs Meal 4 • 1 4-inch square of
• 3 tbsp of low-fat dressing • 2 cups of vegetables
• 1 6-inch plate of lasagna
Snack 2
• 2 hard-boiled egg whites vegetable stir-fry
• Choose from the list Meal 4 Snack 2 Snack 2 • 1 cup of vegetables
• 1 cup of soup Choose from the list • 1 cup of brown rice
• 5 oz of salmon Choose from the list
• 2 cups of vegetables
Snack 2
Snack 2 Snack 2 Choose from the list
Choose from the list Choose from the list
Snack 2
Choose from the list
Dr. Ian’s 30-Day Meal Plan

Day 29 Day 30
Meal 1 Meal 1
• 1 cup of mixed fruit • 1 scrambled egg
• 1 cup of cottage cheese • 1 slice of whole wheat or
multi-grain bread
Meal 2 • 6 oz of yogurt
• 4 oz of tuna salad • 1 cup of fruit
• 2 slices of whole wheat or
multi-grain bread Meal 2
• 1 small smoothie (under • 1 cup of soup Congratulations!
200 calories)
• 3 saltines You’ve successfully completed Dr. Ian’s 30-Day Meal Plan.
• 4 oz of turkey
Meal 3 Keep making progress—continue using the meal plan to
• 1 slice of whole wheat or
• 5 small shrimp
multi-grain bread maintain a smarter, healthier lifestyle.
• 2 tbsp of dipping sauce
• 2 cups of salad Meal 3
• 1 cup of whole wheat
Snack 1 pasta
Choose from the list • 1 cup of vegetables
• ⅓ cup of tomato sauce
Meal 4
• 1½ cups of beef stew Snack 1
• 2 cups of vegetables Choose from the list
• 1 cup of brown rice
Meal 4
Snack 2 • 4 oz of turkey
Choose from the list • 2 cups of vegetables

Snack 2
Choose from the list

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