Healthy 30 Day Meal Plan

Breakfast Lunch Dinner

Day 1
Monday 11/11/13
Smoked Beef Brioche
+ Orange Juice
Rice + Meat +
Vegetables + Water
Mushroom +
Vegetable Omelette +
Smoothie
Day 2
Tuesday 12/11/13
Whole wheat bread
with Peanut Butter +
Milk
Rice + Meat +
Vegetables + Water
Yogurt + Egg + Rice +
Water + Vegetables
Day 3
Wednesday 13/11/13
Smoked beef brioche+
Carrot/Orange Juice
Rice + Meat +
Vegetables + Water
Garlic Cabbage + Rice
Day 4
Thursday 14/11/13
Cereal + Milk
Rice + Meat +
Vegetables + Water

Day 5
Friday 15/11/13
milk
Rice + Meat +
Vegetables + Water
Chicken Nugget + Rice
+ Tofu
Day 6
Saturday 16/11/13
Banana and
Strawberry Smoothie +
Cheese Toast
Pasta + Water + Apple
Brocolli + Chicken +
Fruit Salad
Day 7
Sunday 17/11/13
Egg Cheese Sandwich +
Juice
Olive Oil Chicken + Rice
+ Tofu
Tempe Mendoan +
Labu
Day 8
Monday 18/11/13
Banana + 2 Oat
Cookies + Milk
Rice + Meat +
Vegetables + Water
Rendang + Potato +
Labu + Water/Green
Tea
Day 9
Tuesday 19/11/13

Apple + Peanut
Butter/Cheese +
Orange Juice
Rice + Meat +
Vegetables + Water
Roasted Duck Noodle
(Tropicana Slim
Healthy Noodle) +
Chinese Cabbage +
Water/Green Tea
Day 10
Wednesday 20/11/13
Crackers + Milk
Rice + Meat +
Vegetables + Water
Chicken Breast + Tofu
+ Vegetables +
Water/Green Tea
Day 11
Thursday 21/11/13
Oatmeal with
Banana/Strawberry +
Orange Juice
Rice + Meat +
Vegetables + Water
Tempe + Tofu + Rice +
Water/Green Tea
Day 12
Friday 22/11/13
Yogurt with Strawberry
+ 2 Oat Cookies
Rice + Meat +
Vegetables + Water
Semur Daging +
Potatoes + Brocolli +
Water/Green Tea
Day 13
Saturday 23/11/13
Scrambled Egg with
Mushrooms + Lettuce
+ Banana/Yogurt
Smoothie
Macaroni and Cheese +
Water
Baked Potato + Brocolli
+ Water/Green Tea
Day 14
Sunday 24/11/13
Waffle/Pancake with
Peanut Butter and
Raisins + Strawberry
Milkshake
Mashed Potato +
Sausage + Mushroom +
Brocolli + Green Juice
Roasted Duck Noodle
(Tropicana Slim
Healthy Noodle) +
Chinese Cabbage +
Water/Green Tea
Day 15
Monday 25/11/13
Smoked Beef Brioche
+ Orange Juice
Rice + Meat +
Vegetables + Water
Mushroom +
Vegetable Omelette +
Smoothie
Day 16
Tuesday 26/11/13
Whole wheat bread
with Peanut Butter +
Rice + Meat +
Vegetables + Water

Milk
Day 17
Wednesday 27/11/13
Cheese Croissant +
Carrot/Orange Juice
Rice + Meat +
Vegetables + Water
Garlic Cabbage + Rice
Day 18
Thursday 28/11/13
Cereal + Milk
Rice + Meat +
Vegetables + Water

Day 19
Friday 29/11/13
Smoked Beef Brioche +
Berri Juice
Rice + Meat +
Vegetables + Water
Chicken Nugget + Rice
+ Tofu
Day 20
Saturday 30/11/13
Banana and
Strawberry Smoothie +
Cheese Toast
Pasta + Water + Apple
Brocolli + Chicken +
Fruit Salad
Day 21
Sunday 1/12/13
Egg Cheese Sandwich +
Juice
Olive Oil Chicken + Rice
+ Tofu
Tempe Mendoan +
Labu
Day 22
Monday 2/12/13
Banana + 2 Oat
Cookies + Milk
Rice + Meat +
Vegetables + Water
Rendang + Potato +
Labu + Water/Green
Tea
Day 23
Tuesday 3/12/13
Apple + Peanut
Butter/Cheese +
Orange Juice
Rice + Meat +
Vegetables + Water
Roasted Duck Noodle
(Tropicana Slim
Healthy Noodle) +
Chinese Cabbage +
Water/Green Tea
Day 24
Wednesday 4/12/13
Crackers + Milk
Rice + Meat +
Vegetables + Water
Chicken Breast + Tofu
+ Vegetables +
Water/Green Tea
Day 25
Thursday 5/12/13
Oatmeal with
Banana/Strawberry +
Orange Juice
Rice + Meat +
Vegetables + Water
Tempe + Tofu + Rice +
Water/Green Tea
Day 26
Friday 6/12/13
Yogurt with Strawberry
+ 2 Oat Cookies
Rice + Meat +
Vegetables + Water
Semur Daging +
Potatoes + Brocolli +
Water/Green Tea
Day 27
Saturday 7/12/13
Scrambled Egg with
Mushrooms + Lettuce
+ Banana/Yogurt
Smoothie
Macaroni and Cheese +
Water
Baked Potato + Brocolli
+ Water/Green Tea
Day 28
Sunday 8/12/13
Waffle/Pancake with
Peanut Butter and
Raisins + Strawberry
Milkshake
Mashed Potato +
Sausage + Mushroom +
Brocolli + Green Juice
Roasted Duck Noodle
(Tropicana Slim
Healthy Noodle) +
Chinese Cabbage +
Water/Green Tea
Day 29
Monday 9/12/13
Smoked Beef Brioche
+ Orange Juice
Rice + Meat +
Vegetables + Water
Mushroom +
Vegetable Omelette +
Smoothie
Day 30
Tuesday 10/12/13
Whole wheat bread
with Peanut Butter +
Milk
Rice + Meat +
Vegetables + Water