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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 3

Day 3: Have you followed?! keep up, you almost there! for the perfect body weight and shape! you can do it !


Breakfast: Avocado whole wheat sandwich and carrot, tomato and pineapple juice

Avocado whole wheat sandwich


Avocado One

Mayonnaise 1.5 teaspoon

Whole wheat toast 2 slices

One carrot

Tomato 100g

Pineapple 1/3pc



Lemon juice. 2 teaspoons

Pepper and salt



  1. Chop the avocado flesh and mix with lemon juice and mayonnaise
  2. Spread on whole wheat toast and cover with another slice to make a sandwich


carrot, tomato and pineapple juice
  1. peel and dice carrots
  2. chopped tomato and pineapple
  3. put the three ingredients into a juicer and squeeze the juice


Calories: 321 calories

Carbohydrate: 35.2g

Dietary fiber 9.3g

Sugar 6.3g

Fat 17.4g

Saturated fat 2.3g

Protein 8.5g + 16.4g


LaunchWhole wheat penne pasta with basil and vegetables

Whole wheat penne pasta with basil and vegetables


Basil leaves 3g

Sweet green beans 50g

Carrot 30g

Purple kale 30g

Whole wheat penne. 70g

Chicken breast 50g



Olive oil 2 tsp


Black pepper



  1. Cook the chicken breast in cold water and tear it into shreds
  2. Dice carrots and shred purple kale
  3. Cook penne in hot water for about 8 minutes and remove
  4. in a non-stick pan, add olive oil and sauté carrots, green beans and purple kale to soften
  5. add the chopped basil leaves
  6. put everything in a bowl and add pepper and salt.


Calories: 425 calories

Carbohydrate: 58.4g

Dietary fiber 7.3g

Sugar 7.7g

Fat 11.8g

Saturated fat 1.9g

Protein 23.2g



DinnerBaked Green Bean Butternut Squash with Cheese

Baked Green Bean Butternut Squash with Cheese


Mini pumpkin 150g

Green beans 50g

Mozzarella cheese. 30g





Baked Green Bean Butternut Squash with Cheese



  1. remove the lid of the mini pumpkin and scoop out the inner flesh
  2. fill with peas, sprinkle salt
  3. cover with mozzarella cheese
  4. cover the pumpkin with tin foil
  5. bake in preheated oven at 175 degrees for 40 minutes


Calories: 170 calories

Carbohydrate: 17.6g

Dietary fiber 3.3g

Sugar 5.2g

Fat 7.1g

Saturated fat 4.1g

Protein 10.9g

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