30 Day Healthy Diet Plan: Days 11-20

Updated on July 27, 2017
Bilaras profile image

Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

To get the best results of this diet plan, begin by reading the first article in the series and start with days 1-10 of the 30-day plan.

If you're reached day 11, congratulations! Most likely you will have noticed several things. You should have reduced your daily intake of food and find it a bit easier to stick to eating the healthy options offered. Also, your stamina for exercise should be a bit better than it was at first. Finally, you have hopefully found a mental health professional or joined a support group and have a couple of meetings under your belt.

In this article you will get a meal plan for days 11-20 and receive tips and support for the second phase of this plan.

Remember, the 30-day plan focuses on three principles:

  • Meal planning
  • Exercise
  • Mental health

30 Day Healthy Diet Plan - Day 11-20
30 Day Healthy Diet Plan - Day 11-20

1. Meal Planning

Beginning on day 11, meals become more strict. During the first ten days you could eat the maximum daily amount of calories allowed, but starting today your calorie intake should slide toward the minimum end. For instance, for one individual, according to their BMI, the maximum calories for one day is 2,000 and the minimum is 1,500. For the first ten days, this plan allowed up to 2000 calories per day, but as the 11th day rolls around, calories should drop to 1500.

One thing to note is that many of you will find that, by now, you feel better and more healthy. You may also start to feel less hungry and wish to eliminate bad foods from your diet, making calorie reduction easier.

30-Day Diet: Days 11- 20 Meal Plan

Day
Breakkast
Lunch
Snack
Dinner
11
Bowl of low=fat cereal and one apple
Green salad and sandwich (no mayo)
Low-fat yogurt
Single serving of fish and fresh salad
12
Bread with a chicken slice and skimmed milk
Green salad and grilled chicken
Apple
Rice with beans
13
Orange juice and scrambled eggs
Skimmed milk and an apple
Biscuits with tea
Grilled chicken, bowl of salad, and rice
14
Bowl of low-fat cereal with two bananas
Noodles
French fries (do not deep-fry)
Green tea and Rice with beans
15
Bread with a chicken slice and skimmed milk
Mix vegetables
Biscuits with tea
Grilled chicken, bowl of salad, and rice
16
Orange juice and scrambled eggs
Grilled chicken and orange juice
Mini-size bar of chocolate
Bowl of salad and red beans
17
A cup of low-fat yogurt with apple
Small serving of grilled beef and a glass of skimmed milk
Biscuits with tea
Grilled chicken, bowl of salad, and rice
18
A cup of low-fat yogurt with eggs and toast
Low-fat chicken soup
French fries (do not deep-fry)
Green tea and rice with beans
19
Bread with a chicken slice and skimmed milk
Green salad and sandwich (no mayo)
Low-fat yogurt
Single serving of fish and fresh salad
20
Bowl of low-fat cereal with one apple
Green salad and grilled chicken
Mini-size bar of chocolate
Bowl of salad and red beans

2. Exercise

For very overweight or obese people, exercise is a challenge. Many times there are machines in the gym that cannot accommodate you. Personal trainer may not be willing to help because of the risk that excessive exercise will put strain and stress on the heart.

With that in mind, It is advisable to always consult your doctor before starting off they exercises in the gym.

Our diet plan suggests another kind of exercise that is safer for people with extreme weight issues. In order to maintain a positive attitude and lose weight, opt for swimming. Swimming pools accommodate people of all sizes and swimming is the best way to lose weight and keep up your stamina. Doing cardio is not advisable at the start, especially for people who are severely overweight. Doing yoga is not feasible either, and aerobics may put too much strain on joints.

These exercises will be an option after some initial weight loss, but for now join your local swimming pool. Get help from an instructor, if needed, and enjoy yourself in the water. Do not indulge in any type of water aerobics at this point.

Don't stop your brisk walking, but reduce to 30 minutes per day.

By the end of the next set of ten days you should feel lighter in your skin and be breathing easier.

Don't jump on the scale yet!

3. Mental Health

It is getting tough during this period. Limiting your food intake and keeping up an exercise regimen are hard, and so it your journey with understanding your relationship to food.

The goal for the first ten days was to figure out the core problem and identify the consequences of that problem (weight gain). During this period the bar gets higher. Now your goal is to find a solution without help from any outside source. Your counsellor should help you understand that the solution is in your hands. Your support group can provide you with plenty of inspiration.

If you have discovered that your indulgence in food is due to being bullied as a child, you need to face that fact and work on your confidence and self-esteem. Make a plan during these ten days. Everyone works at their own pace, but this is the time to follow through with what you have begun. Focus on the progress you have made!

Comments

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    • profile image

      Julie 

      13 months ago

      What about how much? Like how many biscuits, homemade or store bought? Recipe? or how many oz of grilled chicken or how many French fries. Do you use frozen and oven bake them. Maybe sweet potatoes fries ? How many red beans? A cup? 1/2 a cup? It helps to know serving size. Mac and cheese sounds great on the last one but do you have a preferred kind or a recipe? Thanks!

    • profile image

      Urooj 

      2 years ago

      is there any substitute for cereal?

    • profile image

      Farin 

      2 years ago

      Thank you so much Bilaras

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      2 years ago

      @Farin boiled eggs and fresh juice . 2 eggs to be exact.

    • profile image

      Farin 

      3 years ago

      Sorry that was 7 days deit i made a mistake on my previous comment

    • profile image

      Farin 

      3 years ago

      Thank you very much for your excellent healthy diets . I have done 10 days diet now i am on 30 days diet namber 13 . Ihave last 4 kg since now and definitely continue for ever , but i have problem with eating chicken in the morning for breakfast please respons me what can i have insted thank again for lovely diet it is realy work

    • profile image

      Saralara16 

      3 years ago

      Hi Bilaras , I have a question please . Are we losing water weight or fat during the 7 day diet plan ? Thanks

    • profile image

      rabia 

      3 years ago

      I want to loose 15 to 25 kgs how should i do this please help me out

    • profile image

      preet 

      3 years ago

      Actually m a vegitarian. So i want to know what i can take

    • profile image

      sobia 

      4 years ago

      hello.. i m 29 year old girl n i m married my weight is 60 kgs ... n my height is 5.4 inches ... so is that ok for my weight???

    • profile image

      Beenish 

      4 years ago

      I am a nursing mom, can I do this diet.

    • profile image

      Rashmivihanga86 

      4 years ago

      hi I'm breastfeeding mom and I've 7 months old baby.so it's ok to start one week diet plan or 30 day diet plan

    • profile image

      Kim 

      4 years ago

      I want to do this diet 30 day plan but I have a few questions. What kind of rice? Wheat or white rice? French fries can be cook on oven? Sandwich, what kind of sandwich? And also is decaffeinated green tea okay? How much water should we drink a day? And when you mean scrambled eggs how many eggs should we eat at breakfast? I hope you can respond. Thank you.

    • profile image

      Addriann 

      4 years ago

      Is there an alternative for swimming?

    • slimkiran profile image

      slimkiran 

      5 years ago

      righto! Thanx will surely try out that way... i was told to cut off fruits from my diet which i felt was not really a very good idea... so yeah will go back to fruits in limitation of course....

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @slimkiran i'll recommend green vegetable salad or fruits. You can have an Apple , two bananas and an orange at any time of the day.

    • slimkiran profile image

      slimkiran 

      5 years ago

      Hi Bilaras! Have started on lemon and and honey...

      regarding the oats since i have stopped using, i do feel hungry after my workout...can i take two slices of whole meal bread or do you suggest something else?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @slimkiran you should use lemon not lime . Lime you can av separate if you like it's a good thing but not in a tea. Best of luck

    • slimkiran profile image

      slimkiran 

      5 years ago

      Thank you for the quick response!

      Wont i need carbs in place of dropping Oats? i used to enjoy those oats hehe...anyway will do the changes.

      Eggs i have reduced to 2 as in the count calories it was showing very high protein intake.

      Honey and lemon tea , ok that is not a problem will add... there is difference between lemon and lime right? i used to take this years back completely forgot about it. will start doing so today itself :) thank you so much...

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @slimkiran your routine is very healthy try these changes drop oats and go with fresh fruits in breakfast and eggs. Reduce the number of eggs to Max 3 in a day . Have fine chopped green cabbage every time you have meat. There is a normal stagnant period in every weight loss normaly lasts for two weeks . Don't worry about your weight you should know that you are doing every thing correctly . Weight goes down eventually. Also have honey and lemon tea every morning before breakfast.

      Add lemon juice and honey to warm water and drink every morning before breakfast.

    • slimkiran profile image

      slimkiran 

      5 years ago

      Hi Bilaras, i need guidance

      I workout from monday to friday about 1 and half hours to 2 hours at times. which includes 30 minutes cycling burning 450 cals. then i do crunches and butt exercises for about half an hour. And then i do weights on alternate days for arms and legs alternatively.

      My meals are as follows

      Breakfast : 3/4 cup rolled oats cooked in water and one quarter tsp. salt. with 3 egg whites omelette made in a small non stick pan lined with olive oil.

      Lunch : slice of fish marinated with ginger. cooked just like i do the egg whites. and a bowl of green leafy vegetables.

      mid evening cup of coffee with two rusk biscuits

      dinner : Chicken breast 90 gms stir fried without oil. with green vegetables again.

      My weight came down from 75 kgs to 70 kgs, but now i am stagnant.

      Can you guide me where am i going wrong?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @Annepey psata and noodles are available in market you can chose any one the product and cook it . A slice of chicken can be a leg potion or breast portion of whole chicken . Divide whole chicken into four parts and one part is your chicken slice. You can choose any simple recipe for fish . Put it on a pan with hint of olive oil or steam it. You must not deep fry fish or use too much oil .

    • profile image

      Annepey 

      5 years ago

      Can you elaborate on a few things please? What do you mean by pasta and noodles? What is a chicken slice? How can I cook the fish?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @Michell yes it does but the whole idea is to make you perfectly healthy. if you are not over weight then by adopting a balanced diet you can shed few unwanted fats .

    • profile image

      Michell 

      5 years ago

      Does this diet work for people who have the right weight ?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @abeer i won't recommend meal exchange.

    • profile image

      abeer 

      5 years ago

      can i exchange meals i mean lunch and dinner

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @sheila any type of workout is good . you can always switch all non vegetable options with vegetables that you like.

    • profile image

      sheila 

      5 years ago

      i m 14 yr old girl weighing 70 kgs height 5 feet 6 inches how much weight can i lose by following this plan is there any substitute for fish eggs chicken beef and will it be fine if i jump rope 500 times along

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 years ago

      @Dahiana227 drinking is bad for health live a healthy life and drink fresh juices . That is what i recommend.

    • profile image

      Dahiana227 

      5 years ago

      If we wanted to once in a while have a drink or two would that be okay?

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