Looking to drop 10 pounds quickly? This plan is the perfect guide; it contains delicious meals with the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results. Plus, each tasty option has plenty of nutrient-packed and fiber-filled produce, providing loads of vitamins and minerals to keep you feeling full and satisfied.

Here’s how it works:

Choose one breakfast, lunch, and dinner option each day, plus one to two snacks to help keep your appetite in check. You can mix and match any of the breakfasts, lunches, dinners and snacks. Feel free to repeat meals and snacks as often as you’d like.

Indulge in non-starchy vegetables (*see Non-Starchy Vegetables list) in unlimited quantities at any time throughout the day, particularly when you get hungry between designated meal and snack times. And of course, drink plenty of water during meals and throughout the day.

If you’re keeping track of calories, the meal plan provides between 1,400 to 1,600 calories per day. Men and very active women can increase their protein portions at meals.