Lose Up to 10 Pounds with this Enjoyable Diet Plan

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The process of losing weight is relatively simple. It’s sticking to the plan for an extended period of time that’s the tough part. In order to drop pounds, you need to be in a constant caloric deficit. A caloric deficit is created when you use more energy (calories) than you consume. When the body doesn’t have food to use as energy, it will use stored fat instead, helping you to shed those excess pounds. This enjoyable diet plan can help you lose up to ten pounds this month by providing you with healthy recipes that still taste amazing. Enjoying your diet will help you follow through long term and reach your weight loss goals once and for all! 

Factors Affecting Weight Loss

Lose Up to 10 Pounds this Month by Following this Diet Plan that You'll Actually Enjoy

How much weight you lose is determined by how much effort you put in, but it also depends on things like current weight and average activity level. If you want results, you have to stick to the plan consistently.

Current Weight

One pound of body fat is made up of 3,500 calories. “Maintenance calories” are the number of calories your body needs to maintain your current weight. Larger people need to consume more calories to maintain their weight. When they’re trying to lose weight, it’s easier to slash a large number of calories. Smaller people require fewer calories to maintain weight, so it takes longer to lose it. 

For example: Two people are going to start a diet of 1,200 calories per day. One person maintains at 2,500 calories and the other maintains at 1,700. The first can reduce daily caloric intake by 1,300 calories and lose more than a pound in just three days. The second participant will be at a 500 calorie deficit daily, so it will take them a week to lose just one pound.

In other words, if you only have ten pounds to lose, don’t expect to lose it all this month. Slow and steady is the healthiest and safest way to keep the weight off long term. 

Average Activity Level

Your activity level is where our smaller participants can make up the difference! Diet is the main way to reduce calories, but exercise can add to the deficit. Regular exercise (three or more times per week) will boost your metabolism, helping you to burn more fat throughout the day. It can also add to your weekly deficit.

Combine a 500 calorie deficit from your diet with a 300 to 500 calorie deficit from exercise. You could lose another pound or so per week! For those of you with more weight to lose, you can burn even more through exercise, aiming for an extra 500-1,000 calories burned per day. 

As I said above, how much weight you lose is determined by how much effort you put in. If you’re truly serious about your goals, you need to eat healthy and exercise often. This plan will have your diet covered, but consider participating in one of these workout programs in conjunction with this diet plan:

Lose Up to 10 Pounds with this Enjoyable Diet Plan

Lose Up to 10 Pounds this Month by Following this Diet Plan that You'll Actually Enjoy

This diet plan will provide you with an average of about 1,350 calories per day. While every individual is different, this deficit is typically enough for anyone to see results (especially if you also increase activity). It’s important to understand that eating too little can be just as dangerous as eating too much, and it may cause your rate of metabolism to drop. That, in turn, decreases calorie burn. With that being said, if you feel too full, feel free to cut the daily snack!

We don’t recommend eating fewer than 1,200 calories per day. We also recommend that you speak with your doctor before changing your eating plan if you have any concerns whatsoever.

This particular diet is four weeks long, but you can keep it going for as long as you want! There will be two separate weeks worth of recipes. Week one and three will be the same, as will week two and four. This keeps things from getting too complicated (because we want this to be easy for you to stick to). Additionally, we’re utilizing leftovers for many of the recipes. If you’re cooking for more than just yourself, you’ll need to adjust ingredients accordingly.

Sound good? Let’s get started!

Week 1 and 3 of the Enjoyable Diet Plan

Day 1 – 1235 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan Guilt-Free Migas Recipe

Breakfast: Guilt-Free Migas Breakfast Recipe (1 serving) and 2 slices of Whole Grain Toast

Lunch: Easy Black Bean Soup with Avocado (1 serving)

Dinner: Baked Lemon Salmon and Asparagus Foil Pack (1 serving)

Snack: a medium Banana

Day 2 – 1220 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan Salmon

Breakfast: leftover Guilt-Free Migas Breakfast Recipe (1 serving) and 2 slices of Whole Grain Toast

Lunch: leftover Easy Black Bean Soup with Avocado (1 serving) 

Dinner: leftover Baked Lemon Salmon and Asparagus Foil Pack (1 serving)

Snack: a medium Apple

Day 3 – 1208 Calories

black bean soup

Breakfast: Chickpea Avocado Toast (2 Servings) and 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Lunch: leftover Easy Black Bean Soup with Avocado (1 serving)

Dinner: Greek Chicken Kebabs (2 servings)

Snack: a medium Banana

Day 4 – 1400 Calories

greek chicken kebabs

Breakfast: leftover Chickpea Avocado Toast (2 Servings) and 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Lunch: leftover Easy Black Bean Soup with Avocado (1 serving)

Dinner: leftover Greek Chicken Kebabs (2 servings)

Snack: a medium Apple and ¼ cup of Almonds

Day 5 – 1398 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan Oatmeal & Quinoa

Breakfast: Oatmeal & Quinoa Recipe (1 serving) and 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Lunch: Avocado Egg Salad Sandwich (2 servings)

Dinner: Light & Elegant White Fish and Vegetables (1 serving)

Snack: ¼ cup of Almonds

Day 6 – 1398 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan white fish and vegetables

Breakfast: leftover Oatmeal & Quinoa Recipe (1 serving)  and 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Lunch: Avocado Egg Salad Sandwich (2 servings)

Dinner: leftover Light & Elegant White Fish and Vegetables (1 serving)

Snack: ¼ cup of Almonds

Day 7 – 1262 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan breakfast bowl

Breakfast: Cottage Cheese Breakfast Bowl (1 serving)

Lunch: Greek Yogurt Chicken Salad with Pecans & Apples (2 servings) and 1 slice of Whole Grain Bread

Dinner: leftover Light & Elegant White Fish and Vegetables (1 serving)

Snack: ¼ cup of Almonds

Week 2 and 4 of the Enjoyable Diet Plan

Day 1 – 1379 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan tuna casserole

Breakfast: 5-Ingredient Egg Stuffed Peppers (1 serving) and a medium Banana

Lunch: leftover Greek Yogurt Chicken Salad with Pecans & Apples (2 servings) and 1 slice of Whole Grain Bread

Dinner: Easy Tuna Casserole Recipe (1 serving)

Snack: ¼ cup of Roasted Sunflower Seeds

Day 2 – 1379 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan egg stuffed peppers

Breakfast: leftover 5-Ingredient Egg Stuffed Peppers (1 serving) and a medium Banana

Lunch: leftover Greek Yogurt Chicken Salad with Pecans & Apples (2 servings) and 1 slice of Whole Grain Bread

Dinner: leftover Easy Tuna Casserole Recipe (1 serving)

Snack: ¼ cup of Roasted Sunflower Seeds

Day 3 – 1341 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan quinoa salad

Breakfast: leftover 5-Ingredient Egg Stuffed Peppers (1 serving) and a medium Apple

Lunch: Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta (4 servings)

Dinner: Skinny White Chicken Enchiladas (2 servings)

Snack: 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Day 4 – 1341 Calories

 

Lose Up to 10 Pounds this Month by Following this Diet Plan enchiladas

Breakfast: leftover 5-Ingredient Egg Stuffed Peppers (1 serving) and a medium Apple

Lunch: leftover Cucumber Quinoa Salad with Ground Turkey, Olives, & Feta (4 servings)

Dinner: leftover Skinny White Chicken Enchiladas (2 servings)

Snack: 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Day 5 – 1330 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan egg muffin

Breakfast: Rise and Shine With These Greek Egg Muffins! (2 servings) and 2 slices of Whole Grain Toast

Lunch: leftover Cucumber Quinoa Salad with Ground Turkey, Olives, & Feta (4 servings)

Dinner: leftover Skinny White Chicken Enchiladas (2 servings)

Snack: 1 (5.3 oz.) container of Dannon Light & Fit Vanilla Greek Yogurt

Day 6 – 1486 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan shrimp salad

Breakfast: leftover Rise and Shine With These Greek Egg Muffins! (2 servings) and 2 slices of Whole Grain Toast

Lunch: Spicy Black Bean & Shrimp Salad Recipe (2 servings)

Dinner: Barbecue Chicken and Avocado Quesadillas (2 servings)

Day 7 – 1486 Calories

Lose Up to 10 Pounds this Month by Following this Diet Plan quesadillas

Breakfast: leftover Rise and Shine With These Greek Egg Muffins! (2 servings) and 2 slices of Whole Grain Toast

Lunch: leftover Spicy Black Bean & Shrimp Salad Recipe (2 servings)

Dinner: leftover Barbecue Chicken and Avocado Quesadillas (2 servings)

You can do this! Maintain an enjoyable diet plan and exercise often to get the results you crave!

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