A low-carb diet is often celebrated for its weight loss potential. Perhaps you also want to trim some weight, or feel like your body would benefit from a real rest from the sugary treats you’ve ingested over the holidays.
If you’re looking for delicious, finger-licking low-carb meals for 10 days, you’re not alone – we understand how hard it might be to pull something off. We’ve dug up great options for your simple 10-day low-carb diet menu to lose belly fat – snacks are included as well.
Note a couple of things before moving to the menu itself: you don’t necessarily need to cut off all carbs from your eating routine; complex carbs, found in fresh fruits and vegetables, legumes, and whole grains, provide long-lasting energy and other perks for your life.
A slight carb reduction, though, probably won’t be harmful and even beneficial, especially if one of your goals is fat loss. It tends to be a simple way for many people to reduce their overall calorie intake, which is the key to weight loss. Even beginners can easily get the hang of the meals. Just make sure to check with your healthcare provider, as low-carb diets are not safe or appropriate for everyone. It’s also important to have realistic expectations. It’s unlikely that you’ll lose a noticeable amount of belly fat in the first 10 days, but if you’re consistent, you should see meaningful changes over time. Are you ready to give it a shot? Keep exploring the article.
What Is a Simple 10-Day Low-Carb Diet Menu to Lose Belly Fat?
You want to get rid of that belly fat, right? Well, there are different things you can do to promote abdominal fat reduction, and one of them is eating a balanced, nutrient-rich diet that’s reduced in calories. Some people find that reducing their carbohydrate intake is a simple way to reduce their overall calories. Catch these simple low-carb menu ideas for 10 days to get you started.
Day 1
- Breakfast: 2 boiled eggs + cucumber slices with hummus
- Lunch: Grilled chicken salad (lettuce, olive oil, lemon)
- Dinner: Baked fish + steamed broccoli + butternut squash
Day 2
- Breakfast: Omelet with spinach and whole-grain toast
- Lunch: Chicken stir-fry with mixed vegetables
- Dinner: Zucchini noodles with minced meat
Day 3
- Breakfast: Greek yogurt (unsweetened) + berries + a few nuts
- Lunch: Tuna salad with olive oil over mixed greens
- Dinner: Grilled chicken + sautéed green beans
Day 4
- Breakfast: Scrambled eggs + mushrooms + avocado slices
- Lunch: Beef or lamb kebabs + salad
- Dinner: Cauliflower rice with vegetables and boiled chicken filet
Day 5
- Breakfast: Smoothie (unsweetened almond milk, spinach, protein powder)
- Lunch: Salmon with steamed zucchini and garlic butter
- Dinner: Lamb chops with steamed asparagus
Day 6
- Breakfast: 2 fried eggs with whole-wheat flatbread
- Lunch: Chicken lettuce wraps
- Dinner: Stuffed bell peppers (meat + vegetables)
Day 7
- Breakfast: Chia seed pudding (coconut milk, almonds)
- Lunch: Shrimp salad with celery and mayonnaise over mixed greens
- Dinner: Roasted chicken + sautéed cabbage
Day 8
- Breakfast: Omelet with mushrooms
- Lunch: Chicken, shrimp, or egg salad in lettuce wraps.
- Dinner: Eggplant stir-fry with minced meat
Day 9
- Breakfast: Egg muffins with cheddar cheese and sausage
- Lunch: Grilled fish + green salad
- Dinner: 6 ounces baked chicken breast, 1 cup brown rice, 1 cup steamed broccoli
Day 10
- Breakfast: Boiled eggs + avocado
- Lunch: Beef stir-fry with vegetables
- Dinner: Grilled pork chops with roasted cauliflower
Low-carb snacks:
- Berries
- Kale chips
- Cucumber
- Avocado
- Plain popcorn
- Hard-boiled eggs
- Cheddar cheese
- Almonds
- Greek yogurt (1).
Read more: Low-Carb Vegetarian Meal Plan: Your Weight Loss Guide
Can I Lose Belly Fat if I Cut out Carbs?
A low-carb diet has been shown to have greater effects on abdominal fat reduction compared to a low-fat diet in a 2021 study (2). So, going low-carb may be reasonable if it works for you. Any diet works for weight loss by reducing your calorie intake, so if a low-carb diet can help you do that and you can stick to it (and it’s safe for you), then it may be an option.
In addition to following a low-carb menu plan, it’s important to exercise to preserve muscle mass while losing weight. It may also help with belly fat reduction.
Although it’s commonly accepted that you cannot intentionally reduce body fat from a specific area, there’s emerging evidence that aerobic exercise may help reduce abdominal (visceral) fat in particular, at least in men (3).
Eating fewer carbs and working out can be an effective blend for improved body composition, at least for some people.
When it comes to eating zero-carb meals, their long-term consumption may not be good for you, as you can miss out on other important nutrients (4).
Choosing complex, minimally processed carbs in appropriate portion sizes is a more sustainable and beneficial approach for your overall health. Complex carbs, for example, contain vitamins and minerals, and fiber. They take a longer time to break down, which helps you feel fuller for longer and provides more sustained energy (4). Examples include beans, legumes, nuts, fruits, and veggies.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
What Foods Can You Eat on a Low-Carb Diet?
The low-carb diet food list is more diverse than anyone could think. Here are the top 9 foods, including beverages, that you can savor on your low-carb diet. They’re filling, nutritious, and certainly adaptable to lots of recipes.
Meats
If you can’t imagine lunch without grilled chicken or minced beef, we’ve got amazing news for you: meats are welcome on low-carb diets. Try to go for leaner cuts to minimize saturated fat (in favor of healthier unsaturated fats from other sources).
Meats that are allowed on a carb-restricted diet include:
- Chicken
- Beef
- Turkey
- Lamb
- Pork
Seafood
Mixing it in salads, making juicy pasta, or eating it with spices are a few of the many other ways to complement your meals with seafood. Here’s what you can add to your well-rounded eating routine:
- Tuna
- Clams
- Mackerel
- Cod
- Shrimps
- Perch
- Pike
- Trout
- Lobster
- Salmon
- Crab
- Oysters
- Whitefish
Vegetables
Strong leaders, these foods contain a decent amount of fiber and other nutrients to maintain your health.
- Broccoli
- Cauliflowers
- Cucumber
- Asparagus
- Zucchini
- Green beans
- Eggplant
- Celery
- Onions
- Cale
- Cabbage
- Bell peppers
Fruits
Replacing pastries and chocolates with fruits sounds reasonable as they’re nutritious and fairly low-carb with vitamins, minerals, and fiber.
Here are some of your options:
- Kiwis
- Blackberries
- Star fruit
- Strawberries
- Peaches
- Avocados
- Oranges
- Lemons
- Apricots
- Plums
- Raspberries
- Watermelon
Nuts and Seeds
Being low in carbs, nuts and seeds are packed with healthy fats, fiber, and protein. If you don’t like eating them alone, feel free to toss them into salads or other meals.
- Almonds
- Peanuts
- Walnuts
- Pecans
- Pumpkin seeds
- Hazelnuts
- Dried chia seeds
Eggs
Eggs have almost no carbs, which makes them an excellent ingredient in your daily low-carb menu plan (5). In addition, if you’re aiming to shed pounds, eating eggs may benefit you, according to a 2023 study. It suggested that egg intake can help with body composition by reducing fat mass and increasing muscle mass (6).
Oils and Fats
Being mindful of total calories, you can add oils and fats to your 10-day no-carb no-sugar diet menu plan as they contain no carbs.
- Olive oil
- Avocado oil
- Canola oil
- Other primarily unsaturated vegetable oils
- Seeds, nuts, and fatty fish also provide healthy fats in addition to protein and other nutrients
Dairy
Milk and other dairy products contain a lower amount of carbs. Your basic choices are:
- Plain or Greek yogurt
- Cottage cheese
- Milks
- Cheddar and other cheeses
Drinks
You can drink no-sugar beverages on a low-carb diet: coffee, water, and tea without added cream or sugar. Carbonated drinks are okay as long as they’re sugar-free.
What Is a Good Low-Carb Diet Menu to Lose Belly Fat?
We’ve shown you simple ideas to add to your 10-day low-carb diet menu. Certainly, you’re expecting at least a few recipes. This time, we’re going to present you with a 1-day detailed low-carb menu to practice new recipes now.
Breakfast: Marry Me Quiche
Ingredients:
- ½ cups sun‑dried tomatoes
- 2 medium shallots
- 3 medium cloves of garlic
- Fresh spinach
- 8 Large eggs
- Milk and ⅓ cup half‑and‑half
- 1 tablespoon spicy brown mustard
- Oregano
- ½ teaspoon salt
- ½ teaspoon pepper
- Crumbled goat’s cheese
How to prepare:
- Preheat your oven to 350°F and grease a 9-inch pan.
- Sauté the shallots, garlic, oregano, and sun‑dried tomatoes; add the spinach and cook until wilted.
- Whisk the eggs, milk, half-and-half, mustard, salt, and pepper.
- Mix the spinach mixture and most of the goat’s cheese.
- Pour the mixture into the pan, top it with the remaining goat’s cheese, and bake for 35-40 minutes.
Nutritional values per serving (recipe makes 6 servings):
| Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 231 kcal | 15 grams | 15 grams | 9 grams | 2 grams (7) |
Lunch: Avocado Tuna Salad
Ingredients:
- 2 medium avocados, chopped (about 2 1/2 cups)
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- ¼ cup toasted sliced almonds
- ¼ teaspoon salt
- 1 cup chopped cucumber
- 2 (5-oz) cans solid white tuna in oil, drained
- 4 cups romaine hearts
- 3 tablespoons chopped fresh flat-leaf parsley
- ⅓ cup crumbled feta cheese
- ¼ cup chopped pitted olives
How to prepare:
- In a large bowl, whisk oil, lemon juice, and salt.
- Gently toss in the avocados until evenly coated.
- Add the tuna, cucumber, romaine, feta, almonds, olives, and parsley, and mix carefully.
- Serve right away.
Nutritional values per serving (recipe makes 6 servings):
| Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 338 kcal | 17 grams | 27 grams | 10 grams | 6 grams (8) |
Dinner
Ingredients:
- 4 large bone-in chicken thighs (about 2 lbs, 3 oz total), skin removed
- ½ cup low-sodium chicken broth
- 1 medium red onion, halved and thinly sliced
- 2 tablespoons extra-virgin olive oil, divided
- ½ teaspoon ground pepper, divided
- ½ teaspoon garlic powder
- ½ teaspoon salt, divided
- 3 tablespoons lemon juice
- 1½ teaspoons chopped fresh thyme or 1/2 teaspoon dried
- ¼ cup balsamic vinegar
- 2 teaspoons grated lemon zest
- 2 teaspoons brown sugar
- 1 tablespoon unsalted butter
How to prepare:
- Sprinkle the chicken thighs with garlic powder, salt, and pepper.
- Heat the olive oil in a large skillet over medium-high heat and cook the chicken on both sides (3-4 minutes on each side). Remove and set aside.
- In the same pan, sauté the sliced onions until softened.
- Whisk together the chicken broth, lemon zest, balsamic vinegar, lemon juice, brown sugar, and thyme. Pour into the pan and stir to combine. Return the chicken to the skillet.
- Cover and simmer until the chicken reaches 165°F and the sauce thickens slightly.
- Add butter just before serving.
Nutritional values per serving (recipe makes 4 servings):
| Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 340 kcal | 30 grams | 20 grams | 9 grams | 1 grams (9) |
What Are 5 Foods to Avoid on a Low-Carb Diet?
Certain restrictions are present in the low-starch diet. These five foods should be avoided if you’re planning to follow a low-carb diet seriously.
- Sweet/sugary foods and drinks: Think of candies, chocolates, ice cream, sodas, honey, and energy drinks – also, sugary alcoholic drinks.
- Refined Grains: Reduce your intake of regular pasta, flour tortillas, white bread, buns, and white rice.
- Starchy vegetables and legumes: Potatoes, corn, peas, lentils, black beans. These only need to be avoided if you’re on a very low-carb or keto diet. If you’re more balanced or flexible, these are great, healthy choices for your moderate carb intake.
- Ultra-processed foods: Packaged snacks and meals, sugary breakfast cereals, and other treats with unhealthy fats and added sugars.
- Sauces and Dressings: Sweet chili sauce, honey mustard, dressing with sugar, and ketchup.
If you’re curious about the dirty keto diet plan, check out our earlier article.
What’s the Worst Carb for Belly Fat?
The worst carb to eat for belly fat is added sugar. A 2023 study found that higher sugar intake could lead to significant weight gain in adults over 30 years of follow-up (with a greater increase in waist circumference – 2.2 cm more). Research has suggested that added sugar intake contributes to long-term weight gain and abdominal fat over decades (10).
If you’re concerned about your belly fat, eating less sugar can help you lose weight in your entire body, including your abdominal area.
Remember that belly fat reduction is a complex process that requires measures in addition to sugar avoidance, including:
- Resistance training
- A balanced diet high in protein, fiber, and healthy fats
- An active lifestyle in general
- Better sleep quality
- Less stress (or at least learn how to deal with it, so that it won’t impact you so deeply)
- Patience – results won’t happen overnight, and taking it slow helps you build healthy habits to sustain desirable body composition in the long term
What Happens if You Stop Eating Bread for 10 Days?
No studies have focused on 10 days of bread avoidance and its effects on the human body. However, as you stop eating bread on your low-carb diet, you may start noticing the number on the scale dropping quickly. Spoiler: it’s not fat you’re losing, but water. The thing is, when carbs are stored in the body in the form of glycogen, each carb stores three to four grams of water.
When you drastically cut carbs and start using glycogen stores, you’ll lose a significant amount of water weight. So, if you start eating carbs again, the water weight will come back (11).
Cutting back on refined carbs (white bread) may help you keep your blood sugar more steady between meals, which means fewer dramatic spikes and dips. That can keep you more energetic and curb hunger, particularly if you’re still eating complex carbs with fiber.
Research on low-carb diets has suggested that they can lower blood sugar and insulin and even shrink the waistline in overweight or obese people with type 2 diabetes (12). However, researchers have noted that the definitions of low-carb diets can vary widely.
10 days isn’t enough to see major weight loss results, but it may lead to small wins such as steadier blood sugar. These changes may lead to meaningful weight loss over time.
Some of us pile bread on almost every meal; this can mask the real flavors of the food itself. Taking a break from bread, even for 10 days, allows you to savor every bite and appreciate the texture and spices of your favorite dishes.
Yes, 70 grams per day is considered low-carb. According to the National Library of Medicine, a low-carb diet starts when you eat less than 130 grams of carbs per day, or less than 26% of total calories from carbohydrates (13). No, eggs are actually low in carbs. Essentially, eggs are a prime source of protein and fats, which makes them suitable for low-carbohydrate, ketogenic, and weight loss diets. Eggs are adaptable to a high variety of recipes and are key ingredients for your low-carb routine. A satiating low-carb breakfast mixes eggs, avocados, smoked salmon, and non-starchy vegetables. You may also toss nuts and seeds into your vegetables for extra fat content. Bananas are high in carbs. A medium banana has around 27 grams of carbs. Despite being nutritious, bananas won’t tick the strict low-carb diet. Lower-carb fruits include berries, avocados, or small portions of kiwis. However, if you’re on a more balanced or flexible diet, bananas are a healthy choice. Swap your bread for lettuce, cauliflower loaves, almond or coconut flour flatbreads, and collard greens. Such alternatives are low in carbs, packed with fiber, and incredibly versatile – they make your meals and treats more appealing and flavorful. If you’re more moderate or flexible on carb intake, simply choose a whole-grain bread.Frequently Asked Questions
Is 70g of carbs a day low?
Are eggs high in carbs?
What is a good low-carb breakfast?
Are bananas low-carb?
What are good alternatives to bread?
The Bottom Line
This article has helped you discover a simple 10-day low-carb diet menu to lose belly fat. Now to the main conclusions: a low-carb diet can be an effective weight loss strategy, and studies support it, although it’s not the only way to lose weight and it’s not right for everyone.
Generally, this type of diet offers many food choices, but it does come with certain restrictions: sugary foods and beverages, alcohol, ultra-processed foods, starchy vegetables, sauces and dressings, legumes, and refined grains.
To flatten your stomach long-term, it’s important to stay active, sleep enough, and follow a diverse, balanced diet.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Low-carb snacks: Easy and healthy options for any time of day (2025, health.harvard.edu)
- Greater Loss of Central Adiposity from Low-Carbohydrate versus Low-Fat Diet in Middle-Aged Adults with Overweight and Obesity (2021, pmc.ncbi.nlm.nih.gov)
- Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial (2023, pmc.ncbi.nlm.nih.gov)
- Specific Carbohydrate Diet (SCD) (2022, my.clevelandclinic.org)
- Egg, whole, raw, fresh (2018, fdc.nal.usda.gov)
- Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs (2023, mdpi.com)
- Marry Me Quiche (2025, eatingwell.com)
- Avocado Tuna Salad (2025, eatingwell.com)
- Lemon-Balsamic Chicken Thighs (2025, eatingwell.com)
- Added sugar intake is associated with weight gain and risk of developing obesity over 30 years: The CARDIA study (2024, sciencedirect.com)
- What Happens When You Stop Eating Carbs (2025, webmd.com)
- The effects of low-carbohydrate diet on glucose and lipid metabolism in overweight or obese patients with T2DM: a meta-analysis of randomized controlled trials (2025, pubmed.ncbi.nlm.nih.gov)
- Low-Carbohydrate Diet (2023, ncbi.nlm.nih.gov)
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