Welcome to our 10 Day Calorie Controlled Meal Plan! We are so excited to be able to share this plan with you and help you on your journey towards a healthier and happier life. Each day, you’ll find a variety of delicious and nourishing meals that are easy to prepare and designed to keep you satisfied while also helping you reach your weight loss goals. The number of calories decreases each day, culminating in a final day of just 1300 calories, so you can feel confident that you are making progress towards your health goals in a sustainable way. We hope that you enjoy trying out these recipes and feel the positive impact on your body and mind. Happy eating.
“Our 10-day diet plan is formulated for a female or a lighter male. However, it can easily be scaled to fit the needs of any body type or weight. Simply adjust portion sizes or choose higher or lower calorie ingredients to make the plan work for you. Whether you are looking to lose, maintain, or gain weight, this plan can be adapted to fit your needs. With a variety of delicious and nourishing meals that are easy to prepare, this plan is a great way to support your health goals and feel your best. Give it a try and see the positive impact it can have on your body and mind!
Looking to take your muscle building to the next level? Our 4 week bodybuilding program is the perfect complement to our 10 day calorie controlled meal plan. With a focus on progressive overload training and effective exercise selection, this program will help you build strength and muscles in a way that is safe and sustainable. Plus, the structured meal plan provided in our 10 day program will ensure that you are fueling your body with the nutrients it needs to support muscle growth. Together, these two programs provide a comprehensive approach to reaching your bodybuilding goals and improving your overall health.”
“Day 1: Take the First Step towards a Healthier You!” – 1800 calories
Breakfast:
Overnight oats:
1 cup rolled oats (80 g)
2 cups almond milk (480 mL)
1 banana (120 g)
1 cup mixed berries (150 g)
2 tablespoons chia seeds (30 g)
Total: 400 calories
Apple with almond butter:
1 apple (240 g)
2 tablespoons almond butter (32 g)
Total: 200 calories
Snack: 1 apple with 2 tablespoons almond butter (200 calories)
Lunch:
Grilled chicken salad:
2 cups mixed greens (60 g)
1 cup cherry tomatoes (150 g)
1/2 cup chopped cucumber (75 g)
1/2 cup grilled chicken (112 g)
1/4 cup crumbled feta cheese (30 g)
1/4 cup diced red onion (35 g)
1/4 cup sliced almonds (30 g)
2 tablespoons balsamic vinaigrette (30 mL)
Total: 400 calories
Snack:
Hummus with vegetables:
1/2 cup hummus (128 g)
1 cup sliced vegetables (carrots, bell peppers, cucumber) (120 g)
Total: 200 calories
Dinner:
Baked salmon with roasted vegetables:
4 oz baked salmon (112 g)
1 cup roasted asparagus (180 g)
1 cup roasted cherry tomatoes (150 g)
1 cup roasted sweet potatoes (200 g)
Total: 600 calories
Day 2: Feel the Difference as You Get on Track – 1600 calories
Breakfast:
Overnight oats:
1 cup rolled oats (80 g)
2 cups almond milk (480 mL)
1 banana (120 g)
1 cup mixed berries (150 g)
2 tablespoons chia seeds (30 g) Total: 400 calories
Snack:
Greek yogurt with mixed berries and honey:
1/2 cup Greek yogurt (120 g)
1/2 cup mixed berries (75 g)
1 tablespoon honey (21 g) Total: 150 calories
Lunch:
Grilled chicken and quinoa bowl:
1 cup cooked quinoa (180 g)
1 cup roasted vegetables (brussels sprouts, carrots, parsnips) (150 g)
4 ounces grilled chicken (112 g) Total: 400 calories
Snack:
Hummus with vegetables:
1/2 cup hummus (128 g)
1 cup sliced vegetables (carrots, bell peppers, cucumber) (120 g) Total: 200 calories
Dinner:
Baked sweet potato with black beans, salsa, and avocado:
1 baked sweet potato (100 g)
1/2 cup black beans (80 g)
1/4 cup salsa (60 mL)
1/2 an avocado (60 g) Total: 450 calories
Day 3: See the Results of Your Hard Work- 1600 calories
Breakfast:
Overnight oats:
1 cup rolled oats (80 g)
2 cups almond milk (480 mL)
1 banana (120 g)
1 cup mixed berries (150 g)
2 tablespoons chia seeds (30 g) Total: 400 calories
Snack:
Greek yogurt with mixed berries and honey:
1/2 cup Greek yogurt (120 g)
1/2 cup mixed berries (75 g)
1 tablespoon honey (21 g) Total: 150 calories
Lunch:
Grilled chicken and quinoa bowl:
1 cup cooked quinoa (180 g)
1 cup roasted vegetables (brussels sprouts, carrots, parsnips) (150 g)
4 ounces grilled chicken (112 g) Total: 400 calories
Snack:
Hummus with vegetables:
1/2 cup hummus (128 g)
1 cup sliced vegetables (carrots, bell peppers, cucumber) (120 g) Total: 200 calories
Dinner:
Baked sweet potato with black beans, salsa, and avocado:
1 baked sweet potato (100 g)
1/2 cup black beans (80 g)
1/4 cup salsa (60 mL)
1/2 an avocado (60 g)
Total: 450 calories
Day 4: Celebrate Your Progress and Stay Motivated – 1500 calories
Breakfast:
Oatmeal with mixed fruit and chia seeds:
1/2 cup rolled oats (40 g)
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup mixed berries (75 g)
1 tablespoon chia seeds (15 g)
Total: 300 calories
Snack:
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g)
Total: 150 calories
Lunch:
Turkey and cheese wrap:
1 whole grain tortilla (60 g)
2 ounces sliced turkey (56 g)
1 slice cheddar cheese (28 g)
1/2 cup lettuce (30 g)
1/4 cup diced tomato (35 g)
2 tablespoons mustard (30 mL)
Total: 300 calories
Snack:
Apple with peanut butter:
1 small apple (180 g)
2 tablespoons peanut butter (32 g)
Total: 200 calories
Dinner:
Grilled salmon with roasted vegetables:
4 oz grilled salmon (112 g)
1 cup roasted asparagus (180 g)
1 cup roasted cherry tomatoes (150 g)
1 cup roasted sweet potatoes (200 g)
Total: 550 calories
Day 5: Keep Up the Good Work and See More Improvements – 1500 calories
Breakfast:
Scrambled eggs with vegetables and avocado:
2 scrambled eggs (100 g)
1/2 cup diced bell peppers (75 g)
1/2 cup diced onions (75 g)
1/2 cup black beans (80 g)
1/2 an avocado (60 g)
Total: 350 calories
Snack:
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g)
Total: 150 calories
Lunch:
Grilled chicken salad:
2 cups mixed greens (60 g)
1 cup cherry tomatoes (150 g)
1/2 cup chopped cucumber (75 g)
1/2 cup grilled chicken (112 g)
1/4 cup crumbled feta cheese (30 g)
1/4 cup diced red onion (35 g)
1/4 cup sliced almonds (30 g)
2 tablespoons balsamic vinaigrette (30 mL)
Total: 400 calories
Snack:
Apple with almond butter:
1 small apple (180 g)
2 tablespoons almond butter (32 g)
Total: 200 calories
Dinner:
Quinoa and vegetable stir fry:
1 cup cooked quinoa (180 g)
1 cup mixed vegetables (broccoli, bell peppers, onions) (100 g)
2 ounces chicken (56 g)
Total: 400 calories
Day 6: You’re Almost There! Keep Going Strong – 1450 calories
Breakfast:
Scrambled eggs with vegetables and avocado:
2 scrambled eggs (100 g)
1/2 cup diced bell peppers (75 g)
1/2 cup diced onions (75 g)
1/2 cup black beans (80 g)
1/2 an avocado (60 g) Total: 350 calories
Snack:
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g) Total: 150 calories
Lunch:
Grilled chicken salad:
2 cups mixed greens (60 g)
1 cup cherry tomatoes (150 g)
1/2 cup chopped cucumber (75 g)
1/2 cup grilled chicken (112 g)
1/4 cup crumbled feta cheese (30 g)
1/4 cup diced red onion (35 g)
1/4 cup sliced almonds (30 g)
2 tablespoons balsamic vinaigrette (30 mL) Total: 400 calories
Snack:
Apple with almond butter:
1 small apple (180 g)
2 tablespoons almond butter (32 g) Total: 200 calories
Dinner:
Grilled vegetables and quinoa:
1 cup grilled vegetables (zucchini, bell peppers, mushrooms) (150 g)
1/2 cup cooked quinoa (90 g)
2 ounces meat (56 g) Total: 350 calories
Day 7: You’re Doing an Amazing Job – Keep it Up – 1400 calories
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g)
Total: 150 calories
Snack:
Hummus with vegetables:
1/2 cup hummus (128 g)
1 cup sliced vegetables (carrots, bell peppers, cucumber) (120 g)
Total: 200 calories
Lunch:
Grilled chicken and quinoa bowl:
1 cup cooked quinoa (180 g)
1 cup roasted vegetables (brussels sprouts, carrots, parsnips) (150 g)
4 ounces grilled chicken (112 g)
Total: 400 calories
Snack:
Apple with peanut butter:
1 small apple (180 g)
2 tablespoons peanut butter (32 g)
Total: 200 calories
Dinner:
Baked sweet potato with black beans, salsa, and avocado:
1 baked sweet potato (100 g)
1/2 cup black beans (80 g)
1/4 cup salsa (60 mL)
1/2 an avocado (60 g)
Total: 450 calories
Day 8: Wow, Look at How Far You’ve Come! – 1350 calories
Breakfast:
Scrambled eggs with vegetables and avocado:
2 scrambled eggs (100 g)
1/2 cup diced bell peppers (75 g)
1/2 cup diced onions (75 g)
1/2 cup black beans (80 g)
1/2 an avocado (60 g)
Total: 350 calories
Snack:
Greek yogurt with mixed berries and honey:
1/2 cup Greek yogurt (120 g)
1/2 cup mixed berries (75 g)
1 tablespoon honey (21 g)
Total: 150 calories
Lunch:
Turkey and cheese wrap:
1 whole grain tortilla (60 g)
2 ounces sliced turkey (56 g)
1 slice cheddar cheese (28 g)
1/2 cup lettuce (30 g)
1/4 cup diced tomato (35 g)
2 tablespoons mustard (30 mL)
Total: 300 calories
Snack:
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g)
Total: 150 calories
Dinner:
Grilled vegetables and quinoa:
1 cup grilled vegetables (zucchini, bell peppers, mushrooms) (150 g)
1/2 cup cooked quinoa (90 g)
2 ounces meat (56 g)
Total: 400 calories
Day 9: Almost There – Keep Pushing Yourself – 1350 calories
Breakfast:
Oatmeal with mixed fruit and chia seeds:
1/2 cup rolled oats (40 g)
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup mixed berries (75 g)
1 tablespoon chia seeds (15 g) Total: 300 calories
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g) Total: 150 calories
Lunch:
Turkey and cheese wrap:
1 whole grain tortilla (60 g)
2 ounces sliced turkey (56 g)
1 slice cheddar cheese (28 g)
1/2 cup lettuce (30 g)
1/4 cup diced tomato (35 g)
2 tablespoons mustard (30 mL) Total: 300 calories
Snack:
Apple with peanut butter:
1 small apple (180 g)
2 tablespoons peanut butter (32 g)
Total: 200 calories
Dinner:
Grilled vegetables and quinoa:
1 cup grilled vegetables (zucchini, bell peppers, mushrooms) (150 g)
1/2 cup cooked quinoa (90 g)
2 ounces beef or chicken (56 g)
Total: 400 calories
Day 10: Congratulations, You’ve Completed the Challenge – 1300 calories
Breakfast:
Oatmeal with mixed fruit and chia seeds:
1/2 cup rolled oats (40 g)
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup mixed berries (75 g)
1 tablespoon chia seeds (15 g) Total: 300 calories
Snack:
Smoothie:
1 cup unsweetened almond milk (240 mL)
1/2 banana (60 g)
1/2 cup frozen mixed berries (75 g)
1 scoop protein powder (30 g)Total: 150 calories
Lunch:
Turkey and cheese wrap:
1 whole grain tortilla (60 g)
2 ounces sliced turkey (56 g)
1 slice cheddar cheese (28 g)
1/2 cup lettuce (30 g)
1/4 cup diced tomato (35 g)
2 tablespoons mustard (30 mL) Total: 300 calories
Snack:
Apple with peanut butter:
1 small apple (180 g)
2 tablespoons peanut butter (32 g)Total: 200 calories
Dinner:
Grilled vegetables and quinoa:
1 cup grilled vegetables (zucchini, bell peppers, mushrooms) (150 g)
1/2 cup cooked quinoa (90 g)
2 ounces beef or chicken (56 g)Total: 350 calories
“This diet plan is intended to be used as a general guideline and is not a substitute for medical advice. It is important to consult with a healthcare professional or registered dietitian before starting any new diet or exercise program, especially if you have any medical conditions or concerns. The recommended daily calorie intake may not be suitable for everyone, and it is important to adjust the plan to fit your individual needs and goals. Please be aware that rapid weight loss can be harmful to your health and may not be sustainable in the long term. It is important to make lifestyle changes that are sustainable and support overall health and well-being”