Millions of people worldwide are trying to lose excess pounds and tone up. Following various challenges is one of the most exciting ways to melt that extra fat. This 10 day challenge diet plan is perhaps one of the most flexible yet effective ways for you to get rid of extra pounds and improve your health. 10 day diet challenge is not exempt from basic rules of healthy weight loss. A normal weight loss dynamic is about 1-2 pounds per week, which implies 500-1000 calorie restriction per day (5). Rapid weight loss is widely considered unhealthy, so drastic calorie restriction is not an option for steady weight loss. You need to maintain a calorie deficit and choose nutritious and healthy products for your daily menu to lose weight in 10 days. 10 day weight loss does not differ significantly from any other balanced dietary plans, it is simply a program for a specific number of days, which you can follow indefinitely afterwards.
The Rules Of 10-Day Challenge Diet Plan
The rules of this plan are really flexible and suitable for beginners. There are three levels of the 10 day challenge diet plan. The first level – you consume at least one healthy dish made of whole foods per day. The second level – you consume at least two nutritious dishes made of whole foods per day. The third level – all your meals should be nutritious and healthy. Instead of setting a strict calorie limit, 10 day challenge lets you decide how many calories to consume on your own.
According to the US Department of Health and Human Services (4), adult women need between 1600 and 2000 calories per day in order to maintain the normal functioning of their body, support immunity, and shield yourself from diseases. So, the number of calories you consume can roughly fit within this range, provided that you still consume less than you spend.
Instead of a strict dietary plan, 10 day challenge diet plan provides you with a number of dishes to include in your menu, which you may combine in a preferred way.
What To Eat On A 10-Day Challenge?
USDA states that fruits and vegetables should be the main source of calories in your healthy diet. Nuts, legumes, whole grains, and protein, preferably from seafood and plant sources should also be parts of your daily diet (4). Obviously, you have to avoid highly processed and deep-fried foods, sugary sparkling drinks, fast food like hamburgers, sweets, packaged juice, and other high-calorie unhealthy products. The dishes proposed on the 10 day challenge diet plan are healthy and safe so you can lose weight while enjoying delicious and flavorful meals.
10-Day Challenge Diet Plan
Soft-Boiled Eggs With Soldiers
Soft-boiled eggs with toast soldiers are one of the classic English breakfasts. Simply cut toast into strips and serve with dippy eggs for a fun and healthy breakfast recipe.
Ingredients: 2 large eggs, 2 pieces of toasted whole-wheat bread, a pinch of salt, a pinch of ground pepper.
Nutritional Value: 284.5 calories; protein 19.5g, carbohydrates 24.7g, fat 11.5g.
Ricotta And Yogurt Parfait
This fast and simple breakfast recipe is easy to throw together in the busy morning. Or you can stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you wake up.
Ingredients: ¾ cup nonfat vanilla Greek yogurt, ¼ cup part-skim ricotta, ½ teaspoon lemon zest, ¼ cup raspberries, 1 tablespoon slivered almonds, 1 teaspoon chia seeds.
Nutritional Value: 272 calories; protein 21.7g 44% DV; carbohydrates 25.1g, fat 9.6g.
Peanut Butter-Strawberry-Kale Smoothie
This green smoothie recipe makes for a quick and nutritious breakfast you can easily take on the go.
Ingredients: 1 cup unsweetened soy milk, 1 cup frozen strawberries, 1 cup chopped kale, 1 tablespoon natural peanut butter, 1 tablespoon honey, 1 tablespoon vanilla extract, 2 eaches 2-4 ice cubes.
Nutritional Value: 321 calories, protein 11.9g, carbohydrates 39.8g, fat 12.3g.
Buttermilk Oatcakes With Raspberry Compote
These oatcakes are made with 100% whole grains, are high in fiber, and contain no butter. A quick raspberry compote is a nice change from high-calorie maple syrup.
Oatcakes: 2 cups well-shaken buttermilk or plain kefir, 1 large egg, 1 ½ cups rolled oats, ½ cups whole wheat flour, 1 tablespoon sugar, 1 teaspoon baking soda, ½ teaspoon ground cinnamon, ¼ teaspoon salt.
Compote: 2 cups raspberries, fresh or frozen, 2 tablespoons maple syrup, or to taste, 1 teaspoon ground cinnamon.
Nutritional Value: 303 calories, protein 12.1g, carbohydrates 55g, fat 5.3g.
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Add apples to your morning oatmeal for the perfect combination of whole grains and fruits.
Ingredients: 4 crisp apples, 1 cup steel-cut oats, 4 cups water, 3 tablespoons packed brown sugar, ½ teaspoon ground cinnamon, ¼ teaspoon salt, ½ cup nonfat plain Greek yogurt.
Nutritional Value: 282 calories, protein 8g, carbohydrates 59g, fat 2.7g.
Veggie And Hummus Sandwich
This vegetable and hummus sandwich is a delicious and healthy vegetarian lunch. Healthy fats from the avocado and fiber from a variety of vegetables will keep you full.
Ingredients: 2 slices whole-grain bread, 3 tablespoons hummus, ¼ mashed avocado, ½ cup mixed salad greens, ¼ medium sliced red bell pepper, ¼ cup sliced cucumber, ¼ cup shredded carrot.
Nutritional Value: 325 calories, protein 12.8g, carbohydrates 40g, fat 14g.
Crunchy Mexican Salad With Spicy Cilantro Vinaigrette
This delicious and simple crunchy black bean salad with a spicy cilantro dressing is a perfect combination of taste and health. The black beans add protein and fiber to this great dish to keep you full throughout the day.
Ingredients: 2 cups Veggie Crunch Salad, ½ cups rinsed canned low-sodium black beans, ½ cup diced red bell pepper, 2 tablespoons fresh cilantro leaves, 2 tablespoons roasted, salted pumpkin seeds, 2 tablespoons Cilantro-Lime Vinaigrette.
Nutritional Value: 404 calories, protein 16g, carbohydrates 44g, fat 20g.
Egg Salad Lettuce Wraps
This egg salad wrap is very simple and the taste is amazing. Iceberg lettuce makes a great low-carb swap for bread to make your weight loss journey smooth and delicious.
Ingredients: ¼ cup plain nonfat Greek yogurt, 1 tablespoon mayonnaise, ½ teaspoon Dijon mustard, 1 pinch Pinch of salt, 1 pinch Ground pepper to taste, 3 hard-boiled eggs, peeled, 2 stalks celery, minced, 2 tablespoons minced red onion, 2 or 3 large iceberg lettuce leaves, 1 tablespoon chopped fresh basil, 2 carrots, peeled and cut into sticks
Nutritional Value: 435 calories, protein 27g, carbohydrates 21g, fat 27g.
Clean-Eating Bento Box Lunch
This healthy and delicious bento-style lunch is loaded with clean and nutritious foods and can be quickly packed to take on-the-go.
Ingredients: ½ cup snap peas, ¼ cup blueberries, ½ medium apple, sliced, 1 ounce Cheddar cheese, sliced, 2 tablespoons hummus, 8 eaches seeded whole-grain crackers.
Nutritional Value: 303 calories, protein 14.4g, carbohydrates 47g, fat 17g.
Greek Salad Wraps
Greek salad packed with tomatoes, cucumber and olives, and chickpeas for a protein punch-gets tucked into a whole-wheat wrap for a great vegan lunch that’s easy to pack for work.
Ingredients (6 servings): ⅓ cup red-wine vinegar, ¼ cup extra-virgin olive oil, 2 tablespoons finely chopped fresh oregano, ¼ teaspoon salt, ¼ teaspoon ground pepper, 8 cups chopped romaine lettuce, 1 (15 ounce) can reduced-sodium chickpeas, rinsed, 1 medium cucumber, halved and sliced (1 1/2 cups), 1 cup halved cherry or grape tomatoes, ¼ cup sliced pitted Kalamata olives, ¼ cup slivered red onion, 6 eaches 8- or 9-inch whole-wheat wraps.
Nutritional Value: 333.5 calories, protein 9.3g, carbohydrates 42g, fat 14g.
Finally, the perfect dinners to finish your busy days (1).
No-Noodle Eggplant Lasagna
Satisfy your craving for cheesy lasagna with this noodle-less option. Roasted eggplant slices go instead of noodles in this low-carb, gluten-free lasagna.
Ingredients: 2 large eggplants (2 1/2-3 pounds total), cut lengthwise into 1/4-inch thick slices, 1 tablespoon extra-virgin olive oil, 12 ounces lean ground beef, 1 cup chopped onion, 2 cloves garlic, minced, 1 (28 ounce) can no-salt-added crushed tomatoes, ¼ cup dry red wine, 1 teaspoon dried basil, 1 teaspoon dried oregano, ¾ teaspoon salt, ¼ teaspoon ground pepper, 1 ½ cups part-skim ricotta cheese, 1 large egg, lightly beaten, 1 cup shredded part-skim mozzarella cheese, divided, 4 leaves chopped fresh basil for garnish.
Nutritional Value: 300 calories, protein 24g, carbohydrates 19g, fat 13g.
Roasted Autumn Vegetables And Chicken Sausage
Butternut squash, Brussels sprouts, garlic and sausage all roast on one sheet pan in this super-easy and delicious dinner.
Ingredients: 1 20-ounce package cubed peeled butternut squash, 1 pound Brussels sprouts, trimmed and halved (or quartered if large), 1 large red onion, halved and thickly sliced (1/2-inch), 4 cloves garlic, minced, 3 tablespoons extra-virgin olive oil, 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, 1 tablespoon chopped fresh sage or 1 teaspoon dried, ¼ teaspoon salt, ½ teaspoon ground pepper, 4 cooked chicken sausages (12 ounces).
Nutritional Value: 334 calories, protein 17.5g, carbohydrates 33.6g, fat 16g.
Buffalo Chicken Stuffed Spaghetti Squash
Enjoy the classic flavors of Buffalo chicken wings in a healthier and weight loss friendly way. Spooned into spaghetti squash boats and topped with blue cheese, this lighter version is just as tasty as the original one.
Ingredients: 1 spaghetti squash (about 3 pounds), halved lengthwise and seeded, 1 tablespoon extra-virgin olive oil, ¾ cup diced carrot (1 medium), ¾ cup diced celery (2 ribs), ¾ cup diced onion (1 small), 2 teaspoons minced garlic, 1 pound boneless, skinless chicken breast, cooked and shredded, 4 ounces Neufchâtel cheese, ¼ cup hot sauce, ¼ cup low-fat milk, ¼ teaspoon celery seeds, ¼ cup crumbled blue cheese (2 ounces), ¼ cup sliced scallions.
Nutritional Value: 441 calories, protein 43g, carbohydrates 27g, fat 18g.
Ginger Roasted Salmon With Broccoli
This flavorful, healthy salmon dish can be cooked in under 30 minutes, making it a perfect and nutritious meal for busy evenings.
Ingredients: 1 ½ tablespoons toasted (dark) sesame oil, 1 ½ tablespoons reduced-sodium tamari, 1 ½ tablespoons rice vinegar, 1 tablespoon grated fresh ginger, ¼ teaspoon salt, divided, 1 pound 8 cups large broccoli florets with 2-inch stalks attached (about 1 pound), 1 tablespoon molasses, 1 ¼ pounds wild salmon, cut into 4 portions, 2 teaspoons toasted sesame seeds.
Nutritional Value: 323 calories, protein 34g, carbohydrates 17g, fat 13g.
Chicken, Arugula And Butternut Squash Salad With Brussels Sprouts
Hot roasted vegetables are combined with arugula and chicken in this healthy dinner salad recipe.
Ingredients: ¾ cups precubed butternut squash, 2 ½ cups halved Brussels sprouts (or quartered, if large), 1 teaspoon extra-virgin olive oil, ¾ teaspoon salt, divided, ⅛ teaspoon ground pepper plus 1/4 teaspoon, divided, 2 cups cubed cooked chicken (1/2-inch; about 10 ounces), 1 cup red grapes, halved, ½ cup very thinly sliced red onion, 1 5-ounce package baby arugula, ¼ cup walnut oil or extra-virgin olive oil, 2 tablespoons white-wine vinegar, 2 tablespoons finely chopped shallot, 2 teaspoons Dijon mustard.
Nutritional Value: 242 calories, protein 17.4g, carbohydrates 17.5g, fat 12.1g.
To sum up, 10 day challenge diet plan is a perfect option for beginners trying to shed their excess pounds without putting their health at risk or restricting their menu too much. Provided that you maintain a calorie deficit, this challenge will definitely lead to solid weight loss results.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 7-Day Meal Plan: Our Best Fall Dinners (2016, eatingwell.com)
- Best Diet Recipes for Breakfast (2019, eatingwell.com)
- Lunches for 400 Calories or Less (2009, eatingwell.com)
- The 2015–2020 Dietary Guidelines for Americans ( 2015, choosemyplate.gov)
- Why do doctors recommend a slow rate of weight loss? What’s wrong with fast weight loss? (2017, mayoclinic.org)