Zumba Weight Loss Recipes – A Healthy Zumba Weight Loss 30 days Meal Plan

Table of Content

• Breakfast – Oatmeal – Zumba Weight Loss Recipes
• Snack – High Protein Cup Cake – Zumba Weight Loss Recipes
• Chicken Salad – Lunch – Zumba Weight Loss Recipes
• Pre-Workout Snack — Zumba Weight Loss Recipes
• High Protein Post Workout – Zumba Weight Loss Recipes
• Dinner – Zumba Weight Loss Recipes
• Before Bedtime – Zumba Weight Loss Recipes

Meal 1 – Breakfast – Oatmeal – Zumba Weight Loss 30 days Meal Plan

As we all know “Breakfast is the most Important Meal of the Day”. When you wake up in the morning you are in a fasting state for almost 8 to 9 hours. When you wake up you need something which can fire up your metabolism and give you the nutrients to get you started.

The Oatmeal you choose should be 0 Cholesterol, 0 Sodium, and 0 Sugar. It is one of the best Fat Loss Meal in the world.

Ingredients:

Half Cup Oatmeal

Ground Cinnamon

Whey Protein Supplement or 6 boiled egg whites

10 Crushed Almonds

Half Apple

12 Raisins

A half cup of Water

How to make Oatmeal for Breakfast?

First, take a half cup of Oats in a bowl and add a little bit of water only to dip the oats. Don’t put too much water. Heat it in a microwave for 50-60 seconds. If you don’t have a microwave then cook it on a gas stove for 50-60 seconds, not for long. When it is cooked for 60 seconds then mix Whey Protein in it.

Mix it properly and then for toppings add 10 crushed almonds, 12 Raisins, thin slices of half Apple & finally add Cinnamon. And Voila!!! Your tasty breakfast is ready. Eat this breakfast for 6 days a week & you will see your body change every week. This breakfast is a part of the best Zumba weight loss plan and Zumba weight loss 30 days plan.  

Meal 2 – Snack – High Protein Cup Cake – Zumba Weight Loss 30 days Meal Plan

One of the Zumba weight loss rules is to eat clean & eat frequently. So, this meal will keep you energetic and provide you enough Protein for your muscles and weight loss. Preparation of this Meal is around 2 minutes & you can carry it to your office. So, NO EXCUSES.

Ingredients:

One Coffee Mug

Non-Sticky Spray or Oil

One Scoop Whey Protein

One Egg

One Tablespoon Peanut Butter

How to Make High Protein Cup Cake?

First, take the Non-Sticky Spray and spray it in the coffee mug. If you don’t have a non-sticky spray then put some oil on your fingers and rub it inside the cup. Then, put one scoop of Whey Protein in the cup. Pop an egg in the cup and then put one tablespoon of Peanut Butter in the cup. Mix all the three ingredients in the cup properly.

Now, put the mixture in a microwave for 40 seconds, not even one second longer. Then take it out, use a knife to carve out the cupcake from the coffee mug. It won’t be that hard to carve hit out because you have used a non-stick spray or oil. Boom! Your High Protein Cup Cake is ready. This is the second and most important meal of Zumba weight loss 30 days plan because most people miss this meal.

Meal 3 – Chicken Salad – Lunch – Zumba Weight Loss 30 days Meal Plan

Since you have been eating clean from the morning, you should have a protein packed, low carbohydrate and loaded with healthy fat diet in the afternoon too. This Zumba Weight loss recipe will be one of the best Zumba diet recipes throughout the day. Let’s get started.

Ingredients:

!/2 Cup Cabbage

½ Spinach

½ Tomato

½ Cucumber

1 Carrot

10 Raisins

10 Almonds

100 grams Chicken Breast

¼ Cup Kidney Beans

150 grams Cottage Cheese

Olive Oil

Vinegar

I’ve put both Chicken & Cottage cheese in the ingredients. Vegetarian people can use Cottage Cheese which is a good source of fat and high in protein. Choose non-fat Cheese and Strictly use Grilled Chicken.

How to make Chicken Salad?

Before we start, Let me tell you that this meal is super easy to make.

Fist put all the vegetables like Cabbage, Spinach, Tomato, Cucumber, Carrot in a bowl. Then toss the Raisins, Almonds, Kidney Beans, & Chicken Breast or Chicken as per your choice in the bowl. In the last step, sprinklea half tablespoon of Olive oil and half tablespoon of Vinegar in the bowl. Mix them if you want to or have them as it is.

You can even carry it to your office but avoid vinegar if you put it into the container. It will make the vegetables soggy. My mantra is – “No Excuses”. Carry this amazing, tasty, fat burning lunch with you to get in the shape you’ve always wanted. This meal as part of our Zumba weight loss 30 days plan adds a lot of protein to your body as it is protein-rich diet.

Meal 4 — Pre-Workout Snack -Zumba Weight Loss 30 days Meal Plan

What to eat before Zumba workout? The question has been answered. This power meal will provide you all the nutrients you will need for your Zumba dance workout. This meal has Protein, Amino Acids, Healthy Fats & Zero Carbohydrates. Eat this meal 60-90 minutes before your workout.

Ingredients

5 Hard Boiled Eggs

¼ Apple

1 Cup Yogurt

How to make your Pre-Workout Snack?

First, take 1 cup of Yogurt in a medium-sized bowl. Then chop the ¼ Apple into it. Then cut the eggs from between so that you can remove the yolk. You need to eat 4 egg whites and 1 whole egg. There you have it. Your protein packed Pre-workout meal is ready. You can eat the Eggs and Yogurt   If you noticed, the preparation time of this meal is around 2 to 3 minutes.

Meal 5 – High Protein Post Workout – Zumba Weight Loss 30 days Meal Plan

The age-old question of What to eat after Zumba workout? is answered. After your intense Zumba Dance Workout, you need to refill your body with nutrients such as Protein. You should not consume fat after your workout because it will slow down the process of absorption of Protein. So, without wasting any time let’s get to the recipe.

Note: Consume this meal between 30 to 45 minutes of your workout.

Ingredients:

Whey Protein or Egg Whites (Liquid)

Banana or Frozen Banana

We need protein to rebuild and repair the muscles which you do it during your Zumba session and a Banana to refill the Glycogen which you lost during your Zumba Dance Workout.

How to make High Protein Post Workout Meal?

If you have frozen bananas with you then Great but if you don’t have a frozen banana then don’t worry you can use a simple banana. Chop the frozen banana or the simple banana into a blender. Put one cup of water into the blender. Take one scoop of Whey Protein and put it into the blender. Then blend the mixture and Baba Boom!!! Your High Protein Post Workout Meal is ready. This is the fifth meal of Zumba weight loss 30 days plan, each and every meal is important, don’t miss it.

Note: Take a Multivitamin with the Post Workout Meal.

Meal 6 – Dinner – Zumba Weight Loss 30 days Meal Plan

What to eat after Zumba at night? The answer is simple, just follow this recipe and you will be getting all the nutrients while you are sleeping. Even the ingredients you need for this workout are simple.

Ingredients:

Half cup Yogurt

¼ cup Cabbage (Chopped)

¼ cup Cucumber (Chopped)

⅓ of a Medium sized Onion (Chopped)

½ Tomato (Chopped)

½ cup Kidney Beans (Boiled and Dried)

1 Tablespoon ketchup

Salt

Pepper

Olive oil

Note: You can boil & keep the Kidney beans in bulk in your refrigerator.

How to make Dinner?

Take half cup Yogurt into the bowl then put Cabbage, Cucumber, Onion, Tomato and Kidney Beans in the bowl. Mix them properly. In the next step, put one tablespoon of ketchup, sprinkle salt and pepper in the bowl. Now, you have to use Olive oil carefully. If you have Non-fat yogurt then you can use one tablespoon of Olive Oil but if you have full fat yogurt then you have to use half a spoon of Olive Oil.

Mix it all up properly and Bam! Your nutritious and delicious Dinner is ready.

Meal 7 – Before Bedtime – Zumba Weight Loss 30 days Meal Plan

This meal is equally important as any other meal throughout the day. It will provide you Vitamins and Minerals which will help you sleep calmly & deeply.

Ingredients:

Non-Fat Milk

10 Crushed Almonds

How to make Before Bedtime Meal

Take 1 glass of Non-Fat milk and put 10 crushed almonds in it. Leave it for 10 minutes and Bing-Bang-Boom!!! Within 10 minutes your before bedtime meal is ready.

Almonds have Magnesium which will help you sleep faster and milk has Casein Protein which will help you repair your broken down tissues and muscles while you are sleeping.

In most of the meals, I’ve mentioned Whey Protein as one of the ingredients. The big question is How to choose a Whey Protein?

The process is simple. Choose from the best brands. There are several brands in the market. Choose the brands which are most suitable for you. Then check how much grams of protein is available in one scoop. Stay in your budget. Choose the size you need, either for a month or more. Choose your favorite flavor. Order it from a trusted source or physically visit a nutrition store & buy the Whey Protein