Drop 10 pounds: Guidelines

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.

Drop 10 pounds: Breakfast


Breakfast Rules

Each breakfast option provides no more than 300 calories, incorporates health-boosting produce, and follows a “10/4” winning combination, meaning these meals consist of at least 10 grams of satiating protein and at least 4 grams of filling fiber to help jump start your day and keep you energized until lunchtime.

In addition to a tasty meal, sip on a “beverage booster” for an extra shot of a.m. energy. Choose between a cup (or two) of coffee or tea (black or green). Skip the sugar and enjoy a splash of optional milk (cow’s milk, almond, coconut or soy).

Breakfast Options

• Egg-Vegetable Scramble: 1 whole egg + 3 egg whites scrambled with any veggie combination (chopped tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) + 1 slice whole grain toast OR 1 orange or ½ grapefruit.

• Avocado ‘n Egg Toast: 1 slice whole grain toast topped with ¼ smashed avocado + 1 poached, hard-boiled or scrambled egg + sprinkling of preferred herbs and ground black pepper. Enjoy with ½ grapefruit or 1 orange on the side.

• Apple Protein Pancakes (can substitute apple with ½ cup any fruit of choice)

• Overnight Oats (Apple Pie or Chocolate Banana)

• Greek Yogurt Parfait

• Morning Glory Smoothie  

• PB & Strawberry Banana Sushi: 1 banana rolled in 2 tablespoons smooth peanut butter, cut into thick “sushi-like” slices and topped with a thin strawberry slice (or finely chopped strawberries, like sprinkles). *Use either 2 level tablespoons of any natural peanut butter brand OR for extra protein, mix 6 tablespoons of dry peanut butter powder (plus water as directed).

Drop 10 pounds: Lunch


Lunch Rules

Each lunch option contains no more than 400 calories.

Before starting your meal, drink 16 ounces (2 cups) of water, and have as much additional water as you’d like during your meal. Frontloading with water can take the edge off your hunger.

Follow my “3Ps”: meals must be packed with ample protein and 2 cups produce (specifically non-starchy veggies from the unlimited list), and you’ll need to power down. Protein and produce pack a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal.

And finally, sit down and slow down. Take a seat and take the time to own your meal. Slow the pace of your eating—this will enhance digestion and allow you to be more aware of hunger and fullness cues.

Lunch Options

• Drop10 Salad: Mixed greens topped with 5 ounces protein (chicken, turkey, salmon, shrimp or tofu), ½ cup beans, and unlimited non-starchy veggies. Dress with 1 teaspoon olive oil + unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons low-calorie vinaigrette).

• Open-Faced Turkey & Swiss Sandwich: 1 slice whole grain bread layered with 4 ounces turkey, 1 slice of Swiss cheese, 1 tablespoon mustard or hummus, and preferred vegetables (lettuce, tomatoes, onions, etc.) + 2 cups of baby carrots on the side. *If preferred, nix the cheese and enjoy your sandwich on 2 slices of bread

• Soup and Salad: 2 cups of lentils, black bean, or hearty-vegetable soup + salad layered with non-starchy veggies and dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).

• Cantaloupe and Cottage Cheese: ½ cantaloupe with 1 cup low-fat cottage cheese topped with 2 tablespoons chopped walnuts, pecans, almonds or pistachios + 2 cups non-starchy vegetables on the side (for example, cherry tomatoes, cucumbers or bell pepper sticks).

• Quinoa Chickpea Tabbouleh with 1 cup non-starchy vegetables on the side

• Curried Chicken Salad with Green Peas served on a bed of baby spinach leaves with ½ whole grain pita

• Restaurant Fare: Chicken or Fish with Veggies: ~ 5 ounces cooked fish or skinless chicken (grilled, baked or broiled) + lots of steamed, grilled or roasted veggies on the side.

Drop 10 pounds: Dinner

Dinner Rules

Each dinner option contains no more than 500 calories.

Before starting your meal, drink 16 ounces (2 cups) of water, and have as much additional water as you’d like during your meal. Frontloading with water can take the edge off your hunger.

Follow my “3Ps”: meals must be packed with ample protein and 2 cups produce (specifically non-starchy veggies from the unlimited list), and you’ll need to power down. Protein and produce pack a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal

And finally, sit down and slow down. Take a seat and take the time to own your meal. Slow the pace of your eating—this will enhance digestion and allow you to be more aware of hunger and fullness cues.

Dinner Options

• Turkey Burger and Veggies: Turkey burger on ½ bun with lettuce, tomato, onion and squirt of ketchup + 2 cups steamed or roasted vegetables OR a salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).

Feel like cooking? Try these simple recipes: Turkey Black Bean Burger  OR Turkey-Spinach Burger

• Cauliflower Fried Rice with shrimp, chicken, black beans or tofu
Enjoy 1 to 2 servings of cauliflower fried rice + 4 ounces cooked protein of choice such as shrimp, fish, chicken, tofu, pork tenderloin, lean steak, or poultry sausage or 3/4 cup cooked black beans.

• Baked Fish with Broccoli and Sweet Potato: 5 ounces grilled, roasted or baked fish (cooked with 1 teaspoon olive oil, fresh lemon juice, salt, pepper and preferred seasonings) + 2 cups steamed broccoli and 1/2 baked sweet potato.

• Grilled Chicken Parmesan + 2 cups of steamed green beans or sugar snap peas.

• Turkey Sausage with Sautéed Peppers & Onions
Enjoy up to 2 servings

• Slow Cooker Comfort Food:
Chicken Curry and Vegetables OR Slow Cooker Chicken & Black Bean Chili
Enjoy 1 serving with 1 dollop low-fat Greek yogurt + ¼ cup reduced-fat shredded cheddar cheese + ½ cup cooked brown rice or quinoa (OR 1/2 baked potato)

• Pork Tenderloin, Baked Potato and Carrots: 5 ounces of roast pork tenderloin with 2 cups cooked carrots + 1/2 baked potato topped with 2 tablespoon low-fat Greek yogurt or light sour cream and/or 2 tablespoons salsa

Drop 10 pounds: Snack options


Snack Options

Select 1 to 2 snacks each day.

  • 6 oz. Greek yogurt (low-fat, nonfat, plain or flavored) + ½ cup berries
  • ½ cup pumpkin seeds (in shell)
  • Apple + 1 level tablespoon nut butter
  • String cheese + orange
  • ½ cup sunflower seeds (in shell)
  • Skim latte (skip sugar) + banana
  • ¼ cup hummus + veggies
  • Celery sticks with 2 level tablespoons nut butter
  • 4 cups light popcorn (or 150 calories of any brand)
  • ¼ cup (about a handful) preferred nuts (walnuts, pecans, peanuts, almonds, shelled pistachios)
  • ½ cup of pistachios (in shell)
  • Turkey-Bell Pepper Roll-Ups: 3 ounces turkey rolled with bell pepper sticks dipped in mustard or hot sauce
  • 1 cup steamed edamame (in pod)
  • Small frozen yogurt
  • 2 rice cakes, each topped with 1 teaspoon nut butter

 

Photo courtesy of Today.com

 

Non-Starchy Vegetables List

Enjoy unlimited non-starchy vegetables, plain (raw or cooked), at any point during the day.

  • Artichokes/artichoke hearts
  • Asparagus
  • Beets
  • Bok choy (Chinese cabbage)
  • Broccoli, Broccoli rabe, Broccolini
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Dark green leafy vegetables:
    • Beet greens
    • Collard greens
    • Dandelion greens
    • Kale
    • Mustard greens
    • Spinach
    • Swiss chard
    • Turnip greens
  • Eggplant
  • Fennel
  • Green beans
  • Jicama
  • Leeks
  • Lettuce (all varieties)
  • Mushrooms
  • Okra
  • Peppers (all varieties)
  • Pickles
  • Pumpkin (fresh, frozen/canned—must say “100% pure pumpkin,” no sugar added)
  • Radicchio
  • Radishes
  • Rhubarb
  • Snow peas
  • Spaghetti squash
  • Spinach
  • Sprouts (all varieties)
  • Summer (yellow) squash
  • Tomatoes
  • Water chestnuts
  • Watercress
  • Zucchini

Photo courtesy of Today.com

Drop 10 pounds: Shopping list

This Drop 10 Shopping List contains all the foods you need to follow the Drop 10 TODAY meal plan.

Don’t forget to select your favorite snacks and non-starchy veggies (from the lists below) and add them to your shopping list. Enjoy!

Photo courtesy of Today.com

 

Photo courtesy of Today.com