Can’t Make It to the Gym? This Diet Plan for Women Over 30 is Tailor-made for You!

Diet Plan for 30 Year old Women

You’ve hit the big 3-0 recently or maybe a few years ago. You’ll notice that your body has slowed down a little and weight seems to be more stubborn than before. Let’s help tackle your post 30 weight problems with a diet plan that works!



Once you hit 30, so many changes begin to show up in your body. You might notice a straw coarse chin hair (ugh!) or that the white of your eyes have lost that sparkle! You might begin to notice new spots on your face and your heels may need more moisturizing than before. But most women tend to increase their worry lines because of one unavoidable issue- stubborn weight gain!





Post 30, your body’s metabolism slows down. This means that all the extra weight at those weddings, festivals and cheat days stay on your thighs, tummy and hips a little longer than it used to in your twenties! If not taken care of, this weight can keep piling on, leading to obesity. If you feel like you are heading in that direction, this 14 day meal plan can help get you into the habit of eating healthy while boosting your metabolism and also detoxifying your body.

NOTE: The following plan is for women with lower activity levels or sedentry lifestyles. This plan keeps the calorie intake between 750- 1000 Calories only. If activity levels are higher, calorie count needs to go up as well, to avoid lack of energy during the day.




The Two-week Weight Loss Plan For Women Over 30

Day 1 – Total Calories: 930

Breakfast: Oatmeal soy milk and honey – 330 Calories
Morning Snack: 1 apple – 80 Calories
Lunch: Brown rice and tomato soup – 370 Calories
Dinner: 1 cup of green vegetables – 150 calories

Additionally, you can begin your day with warm water with a tablespoon of apple cider vinegar. Apple cider vinegar is effective for weight loss and is best taken diluted in water, as soon as you wake up





Day 2 – Total Calories: 843

Breakfast: 2 hard-boiled eggs and 1 cup of veggies – 200 Calories
Morning Snack: A handful of almonds – 160 Calories
Lunch: Chicken breast and chicken soup- 338 Calories
Dinner: 1 glass of orange juice and 1 cup of fruit salad- 145 Calories

Day 3 – Total Calories: 947

Breakfast: Banana and apple smoothie – 246 Calories
Morning Snack: 1 cup of mixed fruit- 121 Calories
Lunch:Grilled Tofu or grilled chicken with green beans- 258 Calories
Evening Snack: Handful of nuts- 200 Calories
Dinner: Vegetable soup of your choice- 130 Calories




Day 4 – Total Calories: 830

Breakfast: Chicken & cheese sandwich- 330 Calories
Morning Snack: 1 cup of dahi – 120 Calories
Lunch: Chicken steak with vegetables -230 Calories
Dinner: Tomato soup- 150 Calories

Day 5 – Total Calories: 797

Breakfast: 1 glass of orange juice and 1 cup of fruit salad – 220 Calories
Morning Snack: 2 Carrots – 40 Calories
Lunch: Chicken soup and 1 cup of boiled vegetables -200 Calories
Evening Snack: Handful of Nuts- 200 Calories
Dinner: Tomato and cucumber salad- 137 Calories





Additionally, you can have two cups of green tea today. Green tea is full of antioxidants and works well to curb hunger.

Day 6 – Total Calories: 859

Breakfast: Oatmeal with soy milk and almonds- 300 Calories
Morning Snack:A protein bar(preferably homemade)- 226 Calories
Lunch: Chicken breast with broccoli -203 Calories
Dinner: Vegetable soup – 130 Calories




Day 7 – Total Calories: 790

Breakfast: 1 slice of brown bread toast with peanut butter/almond butter -280 Calories
Morning Snack: 1 grapefruit – 45 Calories (You can swap the grapefruit for an Apple if it is not available)
Lunch: Mushroom soup and boiled vegetables- 265 Calories
Dinner: Vegetable salad with tomatoes and green leafy vegetables -200 Calories

You can begin your day with methi/ fenugreek seeds in water. It helps to boost metabolism and promotes healthy bowel movement.





Day 8 – Total Calories: 967

Breakfast: Oatmeal with soy milk and raisins- 378 Calories
Morning Snack: Handful of almonds- 160 Calories
Lunch: Vegetable salad- 189 Calories
Dinner: Tuna salad- 240 Calories

Day 9 – Total Calories: 813

Breakfast: Apple Banana Yogurt Smoothie- 246 Calories
Morning Snack: 1 apple – 80 Calories
Lunch: Cabbage soup and lettuce salad- 210 Calories
Dinner: Baked chicken breasts with cauliflowers- 277 Calories




Day 10 – Total Calories: 827

Breakfast: 2 hard-boiled eggs and tomatoes – 175 Calories
Morning Snack: 1 glass of orange juice -112 Calories
Lunch: Grilled chicken with broccoli salad – 230 Calories
Evening Snack: Handful of almonds- 160 Calories
Dinner: Tomato soup- 150 Calories

Day 11 – Total Calories: 801

Breakfast: Fruit salad – 100 Calories
Morning Snack: A protein bar(preferably homemade) – 226 Calories
Lunch: Chicken steak with vegetables- 230 Calories
Evening Snack: 2 Carrots – 40 Calories
Dinner: Chicken soup/ Lentil soup – 175 Calories





You can begin your day with 1 squeezed lemon in 1 glass of water with a spoonful of honey. Loaded with Vitamin C and antibacterial properties from honey, this drink acts as a great detox and aids weight loss.

Day 12 – Total Calories: 880

Breakfast: 3 hard-boiled eggs and a veggie salad -340 Calories
Morning Snack: 2 carrots- 40 Calories
Lunch: Prawn broth/ vegetable soup – 200 Calories approximately
Evening Snack: Handful of almonds- 160 Calories
Dinner: Carrot soup- 140 Calories




Day 13 – Total Calories: 758

Breakfast: Oatmeal with sliced bananas and honey- 245 Calories
Morning Snack: 1 cup of watermelon- 50 Calories
Lunch: Brown rice with vegetables- 220 Calories
Evening Snack: 2 carrots- 40 Calories
Dinner: Grilled cauliflower, sprouts, and broccoli- 203 Calories

You can have any of the above mentioned drinks through today. Lemon water or green tea can be had thrice in between meals throughout the day to curb any cravings and to detox the body.


Day 14 – Total Calories: 817

Breakfast: Two sliced toasts with chicken & cheese – 420 Calories
Morning Snack: 1 orange- 47 Calories
Lunch: Grilled tofu/ paneer and vegetable soup- 280 Calories
Dinner: 1 cup of vegetable salad without dressing- 70 Calories

Follow this correctly for 14 days and you will definitely notice a difference in your body. Coupled enough hydration and good sleep every night and you will feel more energetic for sure!

This plan is a Very Low Calorie Diet Plan (VLCD) which essentially means that you are reducing your calorie intake but keeping your nourishment needs met. You can ease your body into the plan by reducing your calorie intake a week before you begin. This plan works best for women over 30 that cannot make it to the gym or for regular excercise sessions.

Things to Know About VLCD Plans

  • VLCD Plans are great for rapid weight loss through low-calorie nutritious food with high energy. This helps prevent weakness.
  • It is the best diet plan for those who cannot make time for the gym or any other form of physical exercises.
  • The VLCD plan will kickstart your metabolism and fat mobilization.
  • It is known to reduce the risk of heart problems, digestive issues, respiratory problems and infertility too

Since 700-100 calories are much lesser than the body needs on a regular basis, here are some precautions to keep in mind before you choose this diet plan.


  • Talk to a doctor or a dietician before you begin this plan.
  • If your  body reacts to the plan with diarrhoea or fatigue, increase your calorie intake.
  • Do not do this plan for two consecutive fortnights, give it a break of a month in between.

Yeah the 30’s can be a hard pill to digest but you know what? Sex get’s better in your thirties! No wonder they say the thirties are the new twenties!