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30 Day Healthy Diet Plan: Days 11-20

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



Bowl of low=fat cereal and one apple

Green salad and sandwich (no mayo)

Low-fat yogurt

Single serving of fish and fresh salad


Bread with a chicken slice and skimmed milk

Green salad and grilled chicken


Rice with beans


Orange juice and scrambled eggs

Skimmed milk and an apple

Biscuits with tea

Grilled chicken, bowl of salad, and rice


Bowl of low-fat cereal with two bananas


French fries (do not deep-fry)

Green tea and Rice with beans


Bread with a chicken slice and skimmed milk

Mix vegetables

Biscuits with tea

Grilled chicken, bowl of salad, and rice


Orange juice and scrambled eggs

Grilled chicken and orange juice

Mini-size bar of chocolate

Bowl of salad and red beans


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


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


Bread with a chicken slice and skimmed milk

Green salad and sandwich (no mayo)

Low-fat yogurt

Single serving of fish and fresh salad


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!

Scroll to Continue
  • 30 Day Diet Plan: Days 1-10
    For the very overweight or obese, weight loss is a step-by-step procedure. There are three major areas to focus on: meals, exercise, and mental health. This article goes through each of them, one by one and includes a meal plan for the first ten days
  • 30 Day Healthy Diet Plan: Days 21-30
    The last ten day of this diet plan are the most important. You should have noticed good results and have a healthier outlook . Remember: This is just the beginning of your journey to a balanced and healthy life.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


Julie on October 05, 2017:

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!

Urooj on January 03, 2016:

is there any substitute for cereal?

Farin on November 20, 2015:

Thank you so much Bilaras

Edward Happer MSc (author) on November 20, 2015:

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

Farin on November 19, 2015:

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

Farin on November 19, 2015:

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

Saralara16 on June 29, 2015:

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

rabia on April 03, 2015:

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

preet on February 28, 2015:

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

sobia on November 06, 2014:

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???

Beenish on November 01, 2014:

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

Rashmivihanga86 on July 04, 2014:

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

Kim on January 31, 2014:

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.

Addriann on January 08, 2014:

Is there an alternative for swimming?

slimkiran on October 20, 2013:

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....

Edward Happer MSc (author) on October 19, 2013:

@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 on October 16, 2013:

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?

Edward Happer MSc (author) on October 14, 2013:

@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 on October 13, 2013:

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...

Edward Happer MSc (author) on October 11, 2013:

@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 on October 07, 2013:

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?

Edward Happer MSc (author) on September 01, 2013:

@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 .

Annepey on September 01, 2013:

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?

Edward Happer MSc (author) on June 15, 2013:

@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 .

Michell on June 13, 2013:

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

Edward Happer MSc (author) on May 10, 2013:

@abeer i won't recommend meal exchange.

abeer on May 09, 2013:

can i exchange meals i mean lunch and dinner

Edward Happer MSc (author) on April 01, 2013:

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

sheila on April 01, 2013:

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

Edward Happer MSc (author) on March 27, 2013:

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

Dahiana227 on March 26, 2013:

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

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