Transform Your Body: Calorie Deficit Workout and Meal Plan to Lose 30 Pounds

After gaining over 80 pounds during my pregnancy and postpartum journey, I managed to lose 20 pounds after giving birth. However, I gained all of the weight and more back while breastfeeding, as I was pumping ten times a day and needed to eat significantly more than normal, and I was not eating healthy most of the time.

Now, having completed my breastfeeding journey two months ago, I have successfully lost a total of 50 pounds. My next goal is to lose the remaining 30 pounds while also focusing on building my body and gaining muscle.

To help me achieve this goal, I decided to ask ChatGPT to be my personal trainer and create a tailored meal plan and workout routine for me. I asked for a Calorie Deficit Workout and Meal Plan to Lose 30 Pounds and that’s exactly what I got!

It provided me with a very detailed and straightforward plan tailored to my age, height, current weight, and specific goals. I’m starting the plan now, but I wanted to share it with you first!

Let’s dive in;

Transform Your Body: Calorie Deficit Workout and Meal Plan to Lose 30 Pounds

Me: ChatGPT Could you be my personal trainer and create a workout plan along with a meal plan to help me lose 30 pounds and build muscle?

ChatGPT: To create a customized plan, let’s first calculate your Total Daily Energy Expenditure (TDEE) to set your calorie target. I’ll need some details to give you a precise estimate:

1. Age:
2. Gender:
3. Height (in feet/inches or cm):
4. Current Weight (in lbs or kg):
5. Activity Level:
• Sedentary (little to no exercise)
• Lightly active (light exercise/sports 1–3 days/week)
• Moderately active (moderate exercise/sports 3–5 days/week)
• Very active (hard exercise/sports 6–7 days a week)
• Super active (physical job, training twice a day)

With this information, I can calculate your TDEE and recommend a calorie target for weight loss.

*Notes: after I provided the requested info, it created a plan just for me.

ChatGPT: To lose weight: in a Moderate calorie deficit: Subtract 500–750 calories per day. Target calorie intake: Aim for 1,860–2,110 calories per day to lose 1–1.5 lbs per week.

Would you like help setting up your daily meal plan or workout routine based on this? 

Me: Yes, please.

ChatGPT: Ok, Let’s break your daily calorie intake into meals, and I’ll provide a sample meal plan along with an exercise routine.

Calorie Target: 1,900 calories a day

Meal Breakdown:

• Breakfast: ~400 calories
• Snack 1: ~150 calories
• Lunch: ~500 calories
• Snack 2: ~150 calories
• Dinner: ~600 calories

Sample Meal Plan:

Breakfast (~400 calories):

• • 2 scrambled eggs (140 calories)
• • 1 slice whole grain toast (70 calories)
• • 1/2 avocado (120 calories)
• • 1 small apple (70 calories)

Snack 1 (~150 calories):

• • 1 medium banana (100 calories)
• • 10 almonds (50 calories)

Lunch (~500 calories):

• • Grilled chicken breast (4 oz) (165 calories)
• • 1/2 cup cooked quinoa (110 calories)
• • 1 cup steamed broccoli (55 calories)
• • 1 tbsp olive oil (120 calories)
• • Mixed greens salad with balsamic vinegar (50 calories)

Snack 2 (~150 calories):

• • 1 small Greek yogurt, plain (100 calories)
• • 1/4 cup blueberries (50 calories)

Dinner (~600 calories):

• • Baked salmon (5 oz) (250 calories)
• • 1/2 cup brown rice (110 calories)
• • 1 cup roasted Brussels sprouts (70 calories)
• • 1 tsp olive oil for roasting (40 calories)
• • Mixed greens salad with lemon juice (60 calories)

Weekly Exercise Routine:

Strength Training (3 days per week):

Day 1 (Full-body):

• • Squats: 3 sets of 12 reps
• • Push-ups (or knee push-ups): 3 sets of 10–12 reps
• • Bent-over rows with dumbbells: 3 sets of 12 reps
• • Planks: Hold for 30 seconds, repeat 3 times

Day 2 (Lower Body & Core):

• • Lunges: 3 sets of 12 reps (each leg)
• • Glute bridges: 3 sets of 15 reps
• • Leg raises: 3 sets of 12 reps
• • Russian twists: 3 sets of 20 reps

Day 3 (Upper Body & Core):

• • Dumbbell bench press: 3 sets of 12 reps
• • Overhead press: 3 sets of 12 reps
• • Lat pull-down or assisted pull-ups: 3 sets of 8–10 reps
• • Bicycle crunches: 3 sets of 20 reps

Cardio & HIIT (3 days per week):

• Day 1: 30–45 minutes of moderate-intensity cardio (jogging, cycling, swimming).

• Day 2: HIIT (High-Intensity Interval Training) for 20–30 minutes:

• • Sprint for 30 seconds, then walk for 30 seconds (repeat for 20 minutes).
• • Jumping jacks, burpees, and mountain climbers (30 seconds each, rest 30 seconds in between).

• Day 3: 45 minutes of low-intensity steady-state cardio (walking, elliptical, or light cycling).

Rest & Active Recovery:

• Day 7: Take a rest day or do light stretching, yoga, or a leisurely walk for 30 minutes.

Next Steps:

• • Meal Prep: Prep lunches and snacks for the week to make it easier to stick to your plan.
• • Track Progress: Use a tracking app like MyFitnessPal to log food and exercise, and weigh in weekly.

If you want you can make any adjustments to the meal options or workout exercises or ask ChatGPT to create a personalized plan for you too.

Like I decided to add juice to my Calorie Deficit Workout and Meal Plan.

Incorporate Fresh Juices

As a juicer, I plan to include fresh juices in my routine. Here are 5 juice recipes you can incorporate into your meal planning as well.

Ingredients:

• 3 Oranges *peeled
• 3 Carrots, peeled and chopped
• 5 Apple, wash and sliced
• 2 Cups of red grapes 
• 2 Inch of ginger

Ingredients:

• 3 Red apples
• 3 Green Apples
• 3 Pears
• 1 Lemon

Ingredients:

• 6 Apples
• 6 Oranges
• 1 Lemon
• 1 Inch ginger

Ingredients:

• 1 Pomegranate
• 1 Pineapple
• 1 Lemon
• 2 Inch ginger

Ingredients:

• 3 Cups spinach
• 4 Red apples
• 3lbs of red grapes 
• 1 Lemon peeled
• 2 inch ginger

MORE RECIPES

My Fall Juicing Plan has OVER 50 Fall Juice Recipes

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Meal Planning Tools

10 Pack Glass Meal Prep Containers 2 Compartment Set, 30 OZ Airtight Glass Lunch Containers

Glass Jars with Lids 1 Cup Small Food Containers

Cold Pressed Juicer

• Nama J2 Cold Pressed Juicer
• Ninja Blender and Food Processor Combo
• Ball Regular Mouth Quart 32oz Mason Jar

Transform Your Body: Calorie Deficit Workout and Meal Plan to Lose 30 Pounds

THANK YOU FOR 
HANGING WITH ME!

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