Looking to drop 10 pounds in just 10 days? It might sound ambitious, but with the right approach, it’s entirely possible. This plan focuses on high-protein, low-carb meals designed to burn fat while keeping you energized. It’s not just about cutting calories—it’s about choosing the right foods that fuel your body and promote fat loss.
You’ll follow a balanced daily routine that emphasizes clean eating, hydration, and light activity. While much of the initial weight loss will be water weight, the fat loss will follow if you stay consistent. This plan is perfect for those wanting to jumpstart their weight loss journey or prepare for a special event.
Ready to get started? Let’s dive in!
Medical Disclaimer:
This meal plan is designed for short-term weight loss and should not be followed long-term. Rapid weight loss may not be suitable for everyone, especially those with underlying health conditions. Always consult with your healthcare provider before beginning any weight loss program.
Lose 10 Pounds in 10 Days | Download Meal Plan
Day 1: Detox and Hydration Focus
Breakfast: Scrambled Eggs with Spinach and Avocado
- 2 large eggs
- 1/2 cup spinach, sautéed
- 1/4 avocado, sliced Macros: 300 cal | 20g protein | 5g carbs | 22g fat
Snack: Almonds
- 10 almonds Macros: 70 cal | 3g protein | 2g carbs | 6g fat
Lunch: Grilled Chicken Breast with Broccoli
- 4 oz grilled chicken breast
- 1 cup steamed broccoli Macros: 350 cal | 35g protein | 8g carbs | 10g fat
Snack: Celery with Peanut Butter
- 3 celery sticks
- 1 tbsp natural peanut butter Macros: 120 cal | 4g protein | 5g carbs | 9g fat
Dinner: Baked Salmon with Asparagus
- 4 oz baked salmon
- 1 cup roasted asparagus Macros: 400 cal | 30g protein | 6g carbs | 25g fat
Day 1 Total: 1,240 cal | 92g protein | 26g carbs | 72g fat
Day 2: Low-Carb Kickstart
Breakfast: Greek Yogurt with Chia Seeds and Berries
- 3/4 cup plain Greek yogurt
- 1 tbsp chia seeds
- 1/4 cup blueberries Macros: 280 cal | 18g protein | 20g carbs | 8g fat
Snack: Boiled Egg
- 1 large boiled egg Macros: 70 cal | 6g protein | 1g carbs | 5g fat
Lunch: Turkey Lettuce Wraps
- 4 oz lean ground turkey
- 3 large lettuce leaves
- 1/4 avocado, sliced Macros: 350 cal | 34g protein | 8g carbs | 20g fat
Snack: Walnuts
- 10 walnut halves Macros: 90 cal | 2g protein | 2g carbs | 8g fat
Dinner: Grilled Shrimp with Zucchini
- 4 oz grilled shrimp
- 1 cup sautéed zucchini Macros: 320 cal | 30g protein | 6g carbs | 14g fat
Day 2 Total: 1,110 cal | 90g protein | 37g carbs | 55g fat
Day 3: Protein and Fiber Boost
Breakfast: 3-Egg Veggie Omelet
- 3 large eggs
- 1/2 cup spinach
- 1/4 cup mushrooms, sliced Macros: 350 cal | 21g protein | 5g carbs | 27g fat
Snack: Cucumber Slices with Hummus
- 1/2 cucumber, sliced
- 2 tbsp hummus Macros: 100 cal | 3g protein | 8g carbs | 5g fat
Lunch: Grilled Chicken Salad
- 4 oz grilled chicken breast
- 2 cups mixed greens
- 1 tbsp olive oil Macros: 380 cal | 35g protein | 10g carbs | 22g fat
Snack: Cheese Stick
- 1 mozzarella cheese stick Macros: 80 cal | 7g protein | 1g carbs | 6g fat
Dinner: Baked Cod with Green Beans
- 4 oz baked cod
- 1 cup steamed green beans Macros: 320 cal | 34g protein | 6g carbs | 10g fat
Day 3 Total: 1,230 cal | 100g protein | 30g carbs | 70g fat
Day 4: Intermittent Fasting Begins (16:8)
Breakfast (after fast): Scrambled Eggs with Avocado
- 2 large eggs
- 1/4 avocado, sliced Macros: 320 cal | 18g protein | 6g carbs | 25g fat
Snack: Cottage Cheese with Strawberries
- 1/2 cup low-fat cottage cheese
- 1/4 cup sliced strawberries Macros: 150 cal | 12g protein | 8g carbs | 5g fat
Lunch: Grilled Turkey Burger (no bun) with Side Salad
- 4 oz turkey patty
- 2 cups mixed greens
- 1 tbsp olive oil Macros: 380 cal | 35g protein | 6g carbs | 22g fat
Snack: Pecans
- 10 pecan halves Macros: 90 cal | 2g protein | 2g carbs | 8g fat
Dinner: Roasted Chicken with Sautéed Kale
- 4 oz roasted chicken breast
- 1 cup sautéed kale Macros: 350 cal | 32g protein | 5g carbs | 20g fat
Day 4 Total: 1,290 cal | 99g protein | 27g carbs | 80g fat
Day 5: Midpoint Push
Breakfast: Greek Yogurt with Flaxseeds and Raspberries
- 3/4 cup plain Greek yogurt
- 1 tbsp flaxseeds
- 1/4 cup raspberries Macros: 280 cal | 18g protein | 20g carbs | 8g fat
Snack: Carrot Sticks with Guacamole
- 1/2 cup carrot sticks
- 2 tbsp guacamole Macros: 120 cal | 2g protein | 7g carbs | 9g fat
Lunch: Lemon Garlic Shrimp with Roasted Cauliflower
- 4 oz shrimp
- 1 cup roasted cauliflower Macros: 350 cal | 34g protein | 10g carbs | 20g fat
Snack: Boiled Egg
- 1 large boiled egg Macros: 70 cal | 6g protein | 1g carbs | 5g fat
Dinner: Grilled Salmon with Broccoli
- 4 oz grilled salmon
- 1 cup steamed broccoli Macros: 400 cal | 30g protein | 6g carbs | 25g fat
Day 5 Total: 1,220 cal | 90g protein | 44g carbs | 67g fat
Day 6-10: Maintain Fat-Burning Mode
Repeat the structure of Days 1-5, rotating meal choices and sticking to high-protein, low-carb options. Keep hydration levels high and incorporate light exercise like walking or HIIT for optimal results.
Key Guidelines:
- Drink at least 1 gallon of water daily.
- Avoid processed foods and sugary drinks.
- Aim for 90-100g of protein, 25-40g of carbs, and 60-75g of fats daily.
Final Thoughts:
While this 10-day plan can help you shed weight quickly, it’s essential to transition into a balanced eating pattern afterward to maintain your results. Consistency, hydration, and light exercise will keep the weight off while promoting long-term health.
Download Your Free PDF
Get a printable version of this plan to track your progress. Stick it on your fridge or take it on the go!
👉 Download Lose 10 Pounds in 10 Days | Meal Plan PDF
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