Blog Diets 10-Day Challenge Diet Plan To Kick-Start Your Weight Loss Journey With Excellent Momentum

10-Day Challenge Diet Plan To Kick-Start Your Weight Loss Journey With Excellent Momentum

Millions of people all over the world 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 jumpstart your weight loss journey. 

How to Lose Weight in 10 Days

The 10-day diet challenge is not exempt from the basic rules of healthy weight loss. A normal weight loss dynamic is approximately 1-2 pounds per week, which implies 500-1,000 calorie restriction per day (6). Rapid weight loss is widely considered unhealthy, so drastic calorie restriction is not an option for steady weight loss. 

You must maintain a calorie deficit and choose nutritious and healthy products for your daily menu to start losing weight in 10 days. 10-day weight loss isn’t significantly different from any other balanced dietary plans; it’s simply a program for a specific number of days, which you can follow indefinitely. 

The Rules of the 10-Day Challenge Diet Plan

The rules of this plan are incredibly flexible and suitable for beginners. There are three levels of the 10-day challenge diet plan. In the first level, you consume at least one healthy dish made of whole foods per day. In the second level, you consume at least two nutritious dishes made of whole foods per day. In the third level, all your meals should be nutritious and healthy. 

Instead of setting a strict calorie limit, the 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 1,600 and 2,000 calories per day to maintain the normal functioning of their bodies, support immunity, and shield themselves from diseases. Therefore, the number of calories you consume should roughly fit within this range, or you could choose a more individualized goal, provided that you still consume less than you expend. 

Rather than a strict dietary plan, a 10-day challenge diet plan provides you with a number of dishes to include in your menu, which you may combine in your preferred way. 

See also
The No Sugar Diet For Optimal Health

What to Eat on a 10-Day Challenge

USDA states that fruits and vegetables should be a significant portion of the food in your healthy diet. Nuts, legumes, whole grains, and lean protein, preferably from seafood and plant sources, should also be parts of your daily diet (4). 

Obviously, it’s best to limit or avoid ultra-processed and deep-fried foods, sugary drinks, fast food such as hamburgers, sweets, packaged juice, and other high-calorie 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. 

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The 10-Day Challenge Diet Plan

Breakfasts:

Eatingwell suggests these delicious breakfasts that are suitable for the challenge (2)

Soft-Boiled Eggs with Soldiers

Soft-boiled eggs with toast soldiers are a classic English breakfast. 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 on a 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; 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 with you when you’re 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, 2-4 ice cubes. 
  • Nutritional Value: 321 calories, protein 11.9g, carbohydrates 39.8g, fat 12.3g. 

10 day challenge diet plan  

Buttermilk Oatcakes with Raspberry Compote

See also
Kimchi Diet: Health & Weight Loss Benefits And Risks

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 maple syrup. 

  • Ingredients:
    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. 

Apple Oatmeal

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. 

Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey

Lunch

Check out these lunches from Eatingwell to keep you energized throughout the day and lose weight (3)

Vegetable 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 feeling full throughout the day. 

  • Ingredients: 2 cups Veggie Crunch Salad, ½ cup 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 incredibly simple and tastes 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 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. 
See also
Should You Eat Carbs After A Workout? Here's What You Need To Know

Clean-Eating Bento Box Lunch

This healthy and delicious bento-style lunch is loaded with simple and nutritious foods and can be quickly packed to take with you when you’re on the go.

  • Ingredients: ½ cup snap peas, ¼ cup blueberries, ½ medium apple, sliced, 1 ounce Cheddar cheese, sliced, 2 tablespoons hummus, 8 seeded whole-grain crackers. 
  • Nutritional Value: 303 calories, protein 14.4g, carbohydrates 47g, fat 17g. 

Greek Salad Wraps

Greek salad packed with tomatoes, cucumber, 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 x 8- or 9-inch whole-wheat wraps. 
  • Nutritional Value: 333.5 calories, protein 9.3g, carbohydrates 42g, fat 14g. 

10 day challenge diet plan  

Dinner

Finally, here are 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. 
See also
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Roasted Autumn Vegetables and Chicken Sausage

Butternut squash, Brussels sprouts, garlic, and sausage are all roasted 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. 

  • 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, which makes 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 pre-cubed 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. 
See also
Is Ketchup Keto? A Deep Dive into the Nutritional Facts and Keto Alternatives

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How to Lose Belly Fat in 10 Days

If you’re looking to lose belly fat in 10 days, you’ll most likely be disappointed. While it’s possible to lose a pound or two of fat in 10 days, you can’t control where in the body it comes from. If you want to lose significant weight (including belly fat) over time, you should focus on the following three components:

1. Diet Adjustments:

  • Reduce calorie intake by eating smaller portions
  • Increase protein intake to boost metabolism and reduce appetite
  • Cut out added sugars and limit refined carbs
  • Eat more fiber-rich foods (vegetables, fruits, legumes, whole grains)

2. Wholesome Exercise Routine:

  • Engage in high-intensity interval training (HIIT)
  • Incorporate core-strengthening exercises (planks, crunches)
  • Increase overall physical activity (walking, cycling)

3. Corresponding Lifestyle Changes:

  • Get adequate sleep (7-9 hours per night)
  • Reduce stress through mindfulness and relaxation techniques
  • Reduce any vices such as smoking, drinking, etc. 

Read more: Vegan Weight Loss Meal Plan and Prep Tips

10 day challenge diet plan  

FAQs

  • What should I eat in 10 days to lose weight?

You can jump-start a weight loss journey and perhaps lose a pound or two in 10 days, but don’t expect drastic weight loss overnight. If you’re looking to lose weight, you’ll need to focus on whole foods such as: 

  • Lean proteins (chicken breast, fish, tofu, beans)
  • Vegetables (broccoli, spinach, kale, carrots)
  • Fruits (berries, apples, oranges)
  • Whole grains (quinoa, brown rice, oats)
  • Healthy fats (avocado, nuts, olive oil)

You should limit or avoid the following foods to ensure you stay on track to losing weight: 

  • Sugary drinks and alcohol
  • Ultra-processed foods
  • Refined carbs (white bread, pastries)

You must also take care of your hydration. Ensure you drink enough water. You can also opt for herbal teas without any added sugar

  • How much weight can you lose on a 10-day diet?

The amount of weight loss you can achieve on a 10-day diet depends on your starting weight, metabolism, and adherence to the diet plan (5). Generally, a safe and sustainable weight loss rate is 1-2 pounds per week. On a strict diet, it’s possible to lose as much as 5-10 pounds in 10 days, primarily due to water weight, which will likely come back once you stop the diet.

  • What is the 10-day weight loss challenge?

The 10-day weight loss challenge is a structured diet and exercise program that is aimed at jump-starting weight loss over 10 days. It includes a detailed meal plan and daily workout routine. 

  • How can I cut 10lbs in 10 days?

It is highly unlikely that you will lose 10 pounds of body fat in 10 days. To cut 10 pounds in a more realistic timeframe, you can follow the checklist mentioned below: 

  • Incorporate a reduced-calorie diet plan focusing on nutrient-dense, low-calorie foods 
  • Eliminate sugary drinks and alcohol 
  • Increase water consumption to stay hydrated and reduce bloating
  • Engage in daily cardio exercises (running, swimming, cycling) 
  • Include strength training to build muscle and boost metabolism
  • Incorporate HIIT workouts to maximize calorie burn
  • Monitor portion sizes
  • Avoid late-night eating and high-calorie, ultra-processed snacks 
  • Keep a food diary to track intake and stay accountable

You can also consider intermittent fasting if it’s suitable for your health and lifestyle. Please consult a healthcare professional before you attempt to do so.

The Bottom Line

To sum up, the 10-day challenge diet plan is a perfect jump-start for beginners who are 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 over time, this challenge will start you off on your way to solid weight loss results. 

DISCLAIMER:

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. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 7-Day Meal Plan: Our Best Fall Dinners (2016, eatingwell.com)
  2. Best Diet Recipes for Breakfast (2019, eatingwell.com)
  3. Lunches for 400 Calories or Less (2009, eatingwell.com)
  4. The 2015–2020 Dietary Guidelines for Americans ( 2015, choosemyplate.gov)
  5. Understanding Adult Overweight & Obesity: Factors Affecting Weight & Health ( n.d., niddk.nih.gov)
  6. Why do doctors recommend a slow rate of weight loss? What’s wrong with fast weight loss? (2017, mayoclinic.org)
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