Follow This 1-Month Meal Plan to Lose Weight Without Feeling Deprived
How to lose 10 pounds
So you want to lose 10 pounds in a month. Fast weight loss isn’t always the best strategy, but we know that sometimes you have a deadline, such as a wedding or vacation, that inspires you to get after it.
If you need guidance on the nutrition front, we’ve got you: This menu of quick, energy-packed dishes can help you lose weight-the healthy and happy way-in just one month. Simply choose from the meals and snacks below to customize your “lose 10 pounds in a month” diet plan for a total of 1,500 calories a day.
Psst…coffee alone doesn’t count as a healthy breakfast. Instead, choose one of the satisfying and easy recipes below.
Makes 4 small pancakes (2 servings).
1/4 cup steel-cut oats
1/3 cup skim milk
1/4 cup grated apple
1 egg, beaten
2 teaspoons wheat germ
1/8 teaspoon cinnamon
1/4 cup plus 2 tablespoons whole-grain pancake mix
2 teaspoons canola oil
1/3 cup Greek yogurt
1 teaspoon brown sugar
In a medium bowl, combine oats and skim milk and let stand 5 minutes. Add apple and egg.
In small bowl, mix together wheat germ, cinnamon, and pancake mix. Slowly add dry ingredients to oat mixture.
In a medium skillet, heat canola oil over medium heat. Add 1/4 of the batter and cook, flipping once, until pancake is lightly browned on both sides; Repeat. Serve with Greek yogurt mixed with brown sugar.
1 whole-wheat English muffin
1 slice lean uncured ham
1 egg, scrambled
1 tablespoon shredded American cheese
Salt and black pepper, to taste
1/2 cup chopped melon
4 slices whole-grain bread, toasted
2 cups sliced mushrooms
1/3 cup chopped red bell pepper
1/4 cup minced onion
4 cups baby spinach
1 cup skim milk
2 tablespoons Parmesan
Salt and pepper, to taste
Preheat oven to 450 degrees.
Mist the bottom of a small baking dish with nonstick cooking spray; place bread on bottom.
Mist a large skillet with nonstick spray; add mushrooms, pepper, and onion; saute 5 minutes. Add 4 cups baby spinach and saute 1 minute.
Beat eggs with milk and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and black pepper.
Bake for 15 minutes or until egg is fully cooked. (Can refrigerate up to 24 hours before cooking, adding Parmesan just before baking.)
1/4 cup oats
1/2 cup chopped pear
2 tablespoons ground flaxseeds
dash ground ginger
2 teaspoons honey
Bring 1/2 to 3/4 cup water to a boil; add oats and pear.
Reduce heat and cook oats according to package directions. Top with ground flaxseeds, ground ginger, and honey.
1/4 cup sweet potato, grated
1/4 cup red bliss potato, grated
1/4 cup zucchini, grated
1 egg white
1 tablespoon flour
salt, to taste
cayenne, to taste
nutmeg, to taste
1 teaspoon canola oil
Cook apple-chicken sausage according to package directions.
Mix sweet potato, Red Bliss potato, and zucchini together and pat with paper towel to absorb moisture.
Add 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Form into a patty and cook with 1 teaspoon canola oil over medium heat until browned on each side. Serve with 1/2 pink grapefruit.
Cook cellophane noodles or angel hair pasta. With 1 minute cooking time remaining, add red bell pepper, carrot, and sugar snap peas. Remove noodles and vegetables from pot; set pasta aside and rinse vegetables with cold water.
Add shrimp to pot; simmer 3 minutes, drain.
Whisk together peanut butter, rice vinegar, brown sugar, lime juice, sesame oil, red pepper flakes, and sea salt. Toss noodles, vegetables, and shrimp with sprouts, scallion, and cilantro. Drizzle with dressing.
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1 veggie burger .
1 tablespoon minced onion
1/2 teaspoon cumin
1/4 teaspoon chili powder
1/4 teaspoon salt
low-sodium chicken stock
1/4 cup brown rice
1/4 cup canned black beans, rinsed and drained
1/4 cup thawed frozen corn
1 tablespoon diced avocado
3 tablespoons salsa
Cook veggie burger according to package directions; cut into bite-size pieces and set aside.
Add onion, cumin, chili powder, and salt to low-sodium chicken stock and use it in place of water to cook brown rice according to package directions.
Mix cooked rice with black beans and frozen corn. Top with chopped veggie burger, diced avocado, and salsa.
Chunky Vegetable Salad with Lemon-Cumin Vinaigrette
Mix together chickpeas, kidney beans, carrot, jicama, apple, red bell pepper, celery, cucumber, and pumpkin seeds.
Whisk together lemon juice, olive oil, red wine vinegar, cumin, sugar, and salt; drizzle over salad. Serve with pineapple.
1/2 Red Delicious apple, cut into bite-size pieces
1 celery stalk, chopped
1 tablespoon raisins
5 walnuts, chopped
1/4 cup shredded carrot
1 ounce chicken breast, cooked
1 tablespoon poppy seed dressing
1 8-inch whole-grain wrap
1/4 cup mayonnaise
1 tablespoon cilantro
1 tablespoon chopped scallion
1 tablespoon chipotle chilies in adobo
1 tablespoon lime juice
1/2 tablespoon chipotle mayo
2 slices whole-grain bread
3 ounces smoked turkey
1 slice cheddar cheese
4 slices cucumber
1 cup shredded romaine lettuce
Blend together mayonnaise with cilantro, scallion, chipotle chilies in adobo, and lime juice.
Spread chipotle mayo on bread. Top 1 slice with turkey, cheddar cheese, cucumber, and romaine lettuce. Top with remaining bread slice.
Starbucks Tomato and Mozzarella Sandwich (350 calories)
Quiznos Chipotle Turkey Sammie (400 calories)
Chick-fil-A Chargrilled Chicken Sandwich and a large fruit cup (400 calories)
P.F. Chang’s Stir-Fried Buddha’s Feast (380 calories)
Choose one of these DIY dinners to end your day right.
Mix flour with salt and black pepper. Butterfly chicken breast and dredge both sides in flour mixture.
Heat canola oil in large skillet over medium heat; saute garlic clove and onion 1 minute.
Add mushrooms and cook 5 minutes. Push mushrooms to side of pan and add chicken; sear 2 to 3 minutes a side and then add marsala wine.
Reduce heat and let wine reduce by half; half-and-half and reduce by half. Serve with roasted new potatoes and green beans mixed with butter and season with salt and black pepper to taste.
2 teaspoon olive oil
1 garlic clove, chopped
1/4 cup red wine
Salt and black pepper, to taste
1 4-ounce skirt steak
1 medium eggplant, peeled and cubed
1/3 cup minced onion
1/2 cup chopped tomato
1 tablespoon feta
1 tablespoon mint
1 tablespoon parsley
Preheat oven to 350 degrees.
Whisk together 1 teaspoon olive oil, garlic, red wine, and salt and black pepper to taste.
Pour mixture over steak; marinate 20 minutes.
Sprinkle eggplant with 1 teaspoon salt, place in a paper towel-lined colander and let sit.
Cook steak in a hot oiled skillet 2 minutes per side. Bake for 10 minutes.
Press a paper towel over eggplant. Saute in 1 teaspoon olive oil until golden; add onion and cook 2 minutes. Add chopped tomato and cook 2 minutes; season with salt and black pepper. Remove from heat; add feta, mint, and parsley.
Pasta with Ricotta-Stuffed Mustard Greens
4 medium mustard green (or Swiss chard) leaves
1/2 cup nonfat ricotta
1/4 cup corn
1/4 cup diced red bell pepper
black pepper, to taste
3/4 cup marinara sauce
1 cup cooked whole wheat pasta
Preheat oven to 350 degrees.
Cook mustard green (or Swiss chard) leaves in boiling salted water 1 minute until wilted and tender; remove thick stem at bottom of each leaf.
Mix together ricotta with corn and red bell pepper; season to taste with black pepper.
Divide ricotta filling among the mustard green leaves and roll each one, tucking the sides in so that the filling won’t seep out. Place stuffed leaves in a small baking dish and top with marinara sauce.
Bake for 20 minutes. Serve over whole wheat pasta.
Preheat oven to 375 degrees.
Drizzle one tilapia with lime juice and season with cayenne and salt. Bake for 20 minutes.
To make the sauce: Mix together Greek yogurt, mayonnaise, juice of 1 lime, lime zest, Tabasco Chipotle Pepper Sauce, and a dash of salt.
Toast tortillas in a toaster oven and top each with 3 ounces tilapia; 2 tablespoons thawed frozen corn; 2 tablespoons canned black beans, rinsed and drained; 1/2 cup shredded cabbage; 1/4 cup diced tomatoes; and 2 tablespoons chipotle-lime sauce.
Mix together olive oil, 1 mustard, red wine vinegar, sugar, salt, and black pepper.
Toss 2 tablespoons dressing with cabbage-and-carrot slaw. Top with chicken, avocado, blue cheese, bacon, and tomatoes. Serve with whole-grain crackers.
Panera Bread Asian Sesame Salad with Chicken and a bowl of 10-Vegetable Soup (510 calories)
KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob (490 calories)
Chili’s Guiltless Mango-Chile Chicken (490 calories)
Olive Garden Shrimp Scampi Dinner (510 calories)
Each snack of these craving-busting lose 10 pounds in a month diet plan snacks contain about 150 calories; eat two a day.
NuGo Foods Banana Walnut Flavor & Fiber bar and a sparkling water
1 cup applesauce with 2 graham cracker halves
Smoothie, made with 2/3 cup Greek yogurt blended with 3/4 cup frozen strawberries and 1/3 cup milk
1 small mango, sliced and sprinkled with cayenne and lime juice to taste, and 2 gingersnaps
2 tablespoons guacamole with 8 whole-wheat pita chips
3/4 ounce cheddar cheese and a small apple
1/2 cup cooked shelled edamame with 1 teaspoon olive oil and a sprinkle sea salt
1 ounce whole-grain pretzels with 2 tablespoons tzatziki