Health and Wellness Weight Management Lose 10 Pounds In a Month with the Help of This Healthy Eating Plan Wondering how to lose 10 pounds in a month? These breakfasts, lunches, dinners, and snacks can make meeting your weight-loss goal easier...and tastier. By Shape Editors Updated on August 16, 2021 Share Tweet Pin Email Photo: undefined undefined/Getty Images So you want to lose a guy in 10 days 10 pounds in a month? Okay, but first it's important to note that fast weight loss isn't always the best (or most sustainable) strategy. Still, life happens and, with it, deadlines, such as a wedding or vacation — both of which can cause unnecessary stress about the way you look. And so, with a big event just around the corner, you're set on learning how to lose 10 pounds in a month, safely. In addition to following these safe, research-backed exercise tips and drinking plenty of H20 (which you should always be doing, BTW), adhering to a healthy diet can help you meet your goals, too. This menu of quick, energy-packed dishes can help you lose weight in one month — the healthy and happy way. 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. With a pretty strict plan, you can reasonably expect to lose 8 to 10 pounds in one month, but that doesn't apply if you're already on a low-calorie diet to begin with. Before diving into this diet, check out how many calories you're really eating — and how many you should eat based on your activity level, basal metabolic rate, and lifestyle factors. Surprisingly enough, eating too little can hinder your weight loss goals, too. (Also read: How Much Weight Can You Safely Lose In a Month?) Once you've calculated your calorie needs and determined they fit with this nutrition plan, you'll be right on track to drop 10 lose pounds in a month without experiencing a single case of the hangries. Recipes developed by Natalia Hancock, R.D. The "Lose 10 Pounds in a Month" Diet Plan: 300-Calorie Breakfast Ideas Psst...coffee alone doesn't count as a healthy breakfast. Instead, choose one of the satisfying and easy recipes below. (But really though, how much coffee is too much?) Apple-Cinnamon Oatmeal Pancakes Makes: 4 small pancakes (2 servings) Ingredients 1/4 cup steel-cut oats1/3 cup skim milk1/4 cup grated apple1 egg, beaten2 teaspoons wheat germ1/8 teaspoon cinnamon1/4 cup plus 2 tablespoons whole-grain pancake mix2 teaspoons canola oil1/3 cup Greek yogurt1 teaspoon brown sugar Directions 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. Ham, Egg, and Cheese Sandwich Ingredients 1 whole-wheat English muffin1 slice lean uncured ham1 egg, scrambled1 tablespoon shredded American cheeseSalt and black pepper, to taste1/2 cup chopped melon Directions Toast a English muffin. On one half, layer 1 slice lean uncured ham and egg mixed with American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with melon. ( 11 Healthy Breakfast Sandwich Recipes Mushroom and Spinach Strata Makes: 4 servings Ingredients 4 slices whole-grain bread, toasted2 cups sliced mushrooms1/3 cup chopped red bell pepper1/4 cup minced onion4 cups baby spinach8 eggs1 cup skim milk2 tablespoons ParmesanSalt and pepper, to taste Directions Preheat oven to 450° F.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.) Warm Honey Oats Ingredients 1/4 cup oats1/2 cup chopped pear2 tablespoons ground flaxseedsDash ground ginger2 teaspoons honey Directions 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. (Or try one of our other oatmeal recipes for weight loss.) Veggie Patty with Apple-Chicken Sausage Ingredients 1 apple-chicken sausage1/4 cup sweet potato, grated1/4 cup red bliss potato, grated1/4 cup zucchini, grated1 egg white1 tablespoon flourSalt, to tasteCayenne, to tasteNutmeg, to taste1 teaspoon canola oil Directions 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. (Bonus: The Best Breakfast to Eat Before Every Type of Workout) "Lose 10 Pounds in a Month" Diet Plan: 400-Calorie Lunch Ideas Combat #saddesklunch syndrome and fuel up midday with one of these colorful, flavorful recipes. Spicy Shrimp Noodle Salad Ingredients 1/3 cup cellophane noodles or angel hair pasta1/4 cup red bell pepper, julienned1/4 cup carrot, julienned1/4 cup sugar snap peas3 ounces shrimp, peeled1 teaspoon peanut butter2 tablespoons rice vinegar1 teaspoon brown sugarJuice of 1/2 lime1 teaspoon sesame oilDash red pepper flakesDash sea salt1/4 cup sprouts1 tablespoon chopped scallion1 tablespoon chopped cilantro Directions 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. Veggie Burger Rice and Beans Ingredients 1 veggie burger1 tablespoon minced onion1/2 teaspoon cumin1/4 teaspoon chili powder1/4 teaspoon saltLow-sodium chicken stock1/4 cup brown rice1/4 cup canned black beans, rinsed and drained1/4 cup thawed frozen corn1 tablespoon diced avocado3 tablespoons salsa Directions 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 Ingredients 1/3 cup canned chickpeas, rinsed and drained1/3 cup canned kidney beans, rinsed and drained1/4 cup shredded carrot1/4 cup chopped jicama1/4 cup chopped apple1/4 cup sliced red bell pepper1 tablespoon sliced celery1/4 cup chopped cucumber1 tablespoon pumpkin seedsJuice of 1/2 lemon2 teaspoons olive oil1 tablespoon red wine vinegar1 teaspoon ground cuminPinch sugarPinch salt1/2 cup pineapple, cut into bite-size pieces Directions 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. Waldorf Salad Wrap Ingredients 1/2 Red Delicious apple, cut into bite-size pieces1 celery stalk, chopped1 tablespoon raisins5 walnuts, chopped1/4 cup shredded carrot1 ounce chicken breast, cooked1 tablespoon poppy seed dressing1 8-inch whole-grain wrap Directions Mix together apple, celery, raisins, walnuts, carrot; chicken, and poppy seed dressing. Spoon onto an 8-inch whole-grain wrap and roll up. Smoked Turkey Sandwich with Chipotle Mayo Ingredients 1/4 cup mayonnaise1 tablespoon cilantro1 tablespoon chopped scallion1 tablespoon chipotle chilies in adobo1 tablespoon lime juice1/2 tablespoon chipotle mayo2 slices whole-grain bread3 ounces smoked turkey1 slice cheddar cheese4 slices cucumber1 cup shredded romaine lettuce Directions 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. (Or pair a banana with one of these 10 healthy sandwiches under 300 calories.) "Lose 10 Pounds in a Month" Diet Plan: Healthy Lunch Takeout Ideas Too busy to meal prep during your lose 10 pounds in a month diet plan challenge? Grab these restaurant meals for a quick option that won't throw off your macros. 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) "Lose 10 Pounds in a Month" Diet Plan: 500-Calorie Dinner Ideas Choose one of these DIY dinners to end your day right. Chicken Marsala Ingredients 2 tablespoons flour1/4 teaspoon salt1/4 teaspoon black pepper4-ounce chicken breast1 teaspoon canola oil1 garlic clove, minced1 tablespoon diced onion1 cup quartered mushrooms1/3 cup marsala wine1 tablespoon half-and-half4 roasted new potatoes1 cup steamed green beans1 teaspoon butter Directions 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. ( 15-Minute Meals That Turn Solo Dinners Into a Treat Seared Steak with Eggplant Saute Ingredients 2 teaspoon olive oil1 garlic clove, chopped1/4 cup red wineSalt and black pepper, to taste1 4-ounce skirt steak1 medium eggplant, peeled and cubed1/3 cup minced onion1/2 cup chopped tomato1 tablespoon feta1 tablespoon mint1 tablespoon parsley Directions Preheat oven to 350° F.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 Ingredients 4 medium mustard green (or Swiss chard) leaves1/2 cup nonfat ricotta1/4 cup corn1/4 cup diced red bell pepperBlack pepper, to taste3/4 cup marinara sauce1 cup cooked whole wheat pasta Directions 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. Fish Tacos with Chipotle-Lime Sauce Ingredients 6-ounce tilapia filletSqueeze lime juicePinch cayennePinch salt1/2 cup nonfat Greek yogurt2 tablespoons mayonnaisejuice of 1 lime1 teaspoon lime zest1 to 2 teaspoons Tabasco Chipotle Pepper Saucedash salt2 6-inch corn tortillas4 tablespoons thawed frozen corn4 tablespoons canned black beans, rinsed and drained1 cup shredded cabbage1/2 cup diced tomatoes4 tablespoons chipotle-lime sauce Directions Preheat oven to 375° F.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. California Cobb Salad Ingredients 1/4 cup olive oil1 teaspoon mustard1/3 cup red wine vinegar1 teaspoon sugar1 teaspoon salt1/2 teaspoon black pepper2 cups cabbage-and-carrot slaw4 ounces cooked chicken breast2 tablespoons diced avocado1 tablespoon crumbled blue cheese1 slice cooked applewood-smoked bacon, crumbled1/4 cup diced tomatoes4 whole-grain crackers Directions 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. (Mix things up by tossing the veggies, protein, and cheese with one of these 3-ingredient dressing recipes.) "Lose 10 Pounds in a Month" Diet Plan: Healthy Dinner Takeout Ideas When you're out on the town or dining out with family or friends, keep these healthy dinner options in mind. ( How to Eat Out and Still Lose Weight 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) "Lose 10 Pounds in a Month" Diet Plan: Healthy Snacks Each snack of these craving-busting lose 10 pounds in a month diet plan snacks contain about 150 calories; eat two a day. 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 Was this page helpful? 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