Diet Plan to Lose 10 Pounds in a Month: 4-Week Healthy Meal Plan
Lose 10 pounds in a month with this proven 4-week diet plan. Includes daily meal schedule, portion sizes, snacks, and grocery list for safe and sustainable weight loss.
Introduction: How to Lose 10 Pounds in a Month
Losing 10 pounds in a month is achievable with balanced nutrition, calorie control, and moderate exercise. This 4-week weight loss meal plan helps you burn fat while maintaining energy and satiety. Whether you’re new to dieting or looking for a structured plan, this guide provides day-by-day meals, portion sizes, and a grocery list.
Featured Snippet-Friendly Tip: “To lose 10 pounds in a month, aim for a daily calorie deficit of 500–1,000 calories, eat high-protein meals, and exercise at least 30 minutes daily.”
How This Diet Plan Works
This diet plan is designed for safe and sustainable weight loss:
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Calorie deficit: 1,400–1,500 calories/day for women; 1,500–1,800 calories/day for men.
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High protein: Maintains muscle mass while burning fat.
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Low to moderate carbs: Provides energy without excessive fat storage.
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Healthy fats: Support metabolism and satiety.
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Fiber-rich vegetables: Keep you full and support digestion.
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4-Week Meal Plan to Lose 10 Pounds
Here’s the day-by-day meal schedule, designed to be easy to follow. Swap proteins and vegetables for variety.
Week 1 Meal Plan
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| Mon | 2 boiled eggs + 1 slice whole-grain toast + ½ avocado | 1 apple + 10 almonds | Grilled chicken 4 oz + 1 cup steamed broccoli + ½ cup quinoa | Greek yogurt + cucumber sticks | Baked salmon 4 oz + mixed salad + 1 tsp olive oil |
| Tue | Oatmeal ½ cup + ½ banana + 1 tsp peanut butter | 1 boiled egg + carrot sticks | Turkey breast 4 oz + roasted veggies + ½ cup brown rice | 1 pear + 10 walnuts | Grilled shrimp 4 oz + zucchini noodles + cherry tomatoes |
| Wed | Greek yogurt ½ cup + ½ cup berries + 1 tbsp chia seeds | 1 orange + 8 almonds | Chicken salad + ½ cup quinoa | Celery + 1 tbsp hummus | Baked cod 4 oz + asparagus + small sweet potato |
| Thu | 2 boiled eggs + spinach + 1 slice toast | 1 apple + 10 almonds | Grilled chicken 4 oz + roasted broccoli + ½ cup quinoa | Greek yogurt + carrot sticks | Baked salmon + mixed salad |
| Fri | Oatmeal + berries + 1 tsp peanut butter | 1 boiled egg + cucumber sticks | Turkey breast 4 oz + roasted veggies + ½ cup brown rice | 1 pear + 10 almonds | Grilled shrimp + zucchini noodles |
| Sat | Smoothie: ½ banana + ½ cup berries + protein + almond milk | 1 boiled egg + carrot sticks | Chicken salad + ½ cup quinoa | Celery sticks + 1 tbsp hummus | Baked cod + asparagus |
| Sun | Omelette: 2 eggs + spinach + mushrooms | 1 orange + 10 almonds | Grilled salmon 4 oz + steamed broccoli + ½ cup quinoa | Greek yogurt + cucumber sticks | Turkey breast + roasted vegetables |
Week 2 Meal Plan
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Swap proteins: chicken, salmon, tilapia, turkey.
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Rotate vegetables: kale, spinach, cauliflower, zucchini.
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| Mon | 2 scrambled eggs + spinach + 1 slice toast | 1 apple + 10 almonds | Tuna salad + mixed greens + ½ cup chickpeas | Greek yogurt + ½ cup berries | Grilled chicken 4 oz + roasted broccoli + ½ cup quinoa |
| Tue | Smoothie: ½ banana + berries + protein + almond milk | 1 boiled egg + carrot sticks | Turkey breast + roasted veggies + ½ cup brown rice | 1 pear + 10 walnuts | Baked salmon + mixed salad |
| Wed | Greek yogurt + berries + chia seeds | 1 orange + 8 almonds | Grilled chicken + zucchini noodles | Celery + hummus | Baked cod + asparagus |
| Thu | 2 boiled eggs + toast + avocado | 1 apple + 10 almonds | Tuna salad + greens + ½ cup quinoa | Greek yogurt + carrot sticks | Grilled shrimp + zucchini noodles |
| Fri | Oatmeal + banana + peanut butter | 1 boiled egg + cucumber sticks | Turkey breast + roasted veggies + ½ cup brown rice | 1 pear + 10 almonds | Baked salmon + salad |
| Sat | Omelette + spinach + mushrooms | 1 orange + 10 almonds | Chicken salad + ½ cup quinoa | Celery + hummus | Grilled cod + asparagus |
| Sun | Smoothie + protein + berries | 1 boiled egg + carrot sticks | Grilled chicken + roasted vegetables | Greek yogurt + ½ cup berries | Baked salmon + salad |
Week 3 & Week 4
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Focus on high-protein, low-carb meals.
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Continue variety with vegetables and lean protein.
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Portion sizes: 4 oz protein, ½ cup carbs, unlimited non-starchy vegetables.
Healthy Snack Options
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1 boiled egg
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Greek yogurt + berries
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Apple + 10 almonds
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Carrot or cucumber sticks + hummus
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Weekly Grocery List
Proteins: Chicken, turkey, salmon, cod, shrimp, eggs, Greek yogurt, tofu
Vegetables: Spinach, kale, lettuce, cucumber, zucchini, bell peppers, broccoli, asparagus, carrots, cauliflower
Fruits: Berries, apples, bananas, pears, oranges
Carbs & Grains: Oats, quinoa, brown rice, whole-grain bread
Healthy Fats: Almonds, walnuts, avocado, olive oil, peanut butter
Extras: Chia seeds, hummus, herbs & spices
Tips for Success
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Drink 8–10 glasses of water daily.
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Exercise 30–45 minutes daily (walking, jogging, or strength training).
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Prep meals in advance to avoid unhealthy snacking.
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Track your weight weekly to monitor progress.
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Sleep 7–8 hours nightly to support metabolism.
Conclusion
This SEO-optimized 4-week meal plan provides a structured and flexible approach to losing up to 10 pounds in a month. By following this plan, you’ll eat balanced meals, stay full, and see sustainable weight loss results.
Featured Snippet Callout: “Follow a 4-week high-protein, low-carb meal plan, eat 4–5 small meals per day, and stay active to safely lose 10 pounds in one month.”
