10 Day Food Plan
This 10-day food plan is created to assist you in losing one dress or pant size in just 10-days, especially when combined with my Hypnotherapy support. Together, they are specifically designed to help you eliminate pounds or inches FAST.
The 10-day menu should never be used as an ongoing eating plan.
Think of it as a special occasion plan, a jump-start to a better and thinner lifestyle, or an emergency food plan. It should be used only when you absolutely need to eliminate a few pounds or inches quickly to look your very best. Perhaps you are going on vacation or getting ready for the summer and want to look great in your clothes or bathing suit.
We often put on weight as a result of stress, travel, and lack of exercise or temporary change of schedule. The pounds start to slowly add up – creep up – and the next thing you know, your clothes don’t fit. When this happens, use this 10-day weight loss plan and get back on track!
And my Hypnotherapy support to keep you there!
Now, let’s get to the plan – it will require a little preparation and planning. If you follow the instructions, you will feel satisfied and will eliminate weight or inches!
1. Follow the meal plan as written.
Eat the portions recommended. No exceptions. If it says 1 cup of something, eat 1 cup. No more, no less. The tested meal plan was designed with the portions as listed because they get results FAST.
2. Drink plenty of water. 8-10 glasses a day.
Why? Water is your #1 detoxifier.
The #1 cause of memory loss is dehydration. By the time you experience thirst you are already 2% dehydrated. If you are as little as 2% dehydrated, your energy level is already reduced 20-30%. Your best indicator of hydration is the color of your urine. The darker yellow the urine, the more toxic. The the urine, the more hydrated.
3. Always sit down to eat your meal or Snack.
Human beings digest food much easier when sitting, rather than standing, when they eat. Problems with indigestion seem to lessen.
4. Exercise
The key is to exercise at least 15-20 for a minimum of 3 days a week.
5. Breathe
Breathing helps reduce stress, clear your thoughts and helps you focus better.
6. Affirmations
Many people find affirmations a positive tool to staying on track when focusing on their goals.
7. If you have to eat out, make sure you order salads with dressing on the side; chicken, fish and poultry that has been grilled or baked, never fried, sauteed, or prepared with a sauce. Eat fresh fruits and vegetables and keep away from breads, butter and desert.
Day One Total Calories = 1040
Breakfast 260 calories
1 hard /soft boiled or poached egg
1 slice whole wheat toast
1 tsp. butter
1 cup raw strawberries
Lunch 297 calories
Tossed salad including:
2 cups Romaine lettuce
1/2 whole cucumber, sliced
1/2 red tomato, sliced
1/2 cup sliced, raw mushrooms
2 tbsp. Lite Italian Dressing (such as Newman’s Own)
3 ounces tuna, packed in water
8 Wheat Thin crackers
Snack 80 calories
1 medium apple
Dinner 403 calories
4 ounces Roasted Chicken – white meat w/o skin
1/2 baked potato with skin and mustard topping
1 cup steamed broccoli
Tossed salad including:
1 cup lettuce
1/2 cucumber, sliced
1/2 cup red/yellow sweet peppers
Balsamic vinegar
Day Two Total Calories = 1028
Breakfast 268 calories
1/2 cup medium cantaloupe
1/2 cup 1% milk-fat cottage cheese
1/2 toasted whole wheat English muffin
1 tsp. Jelly
Lunch 292 calories
Turkey Sandwich including:
1 small pita pocket
1/2 tomato, sliced
2 lettuce leaves
1/2 cup sliced raw mushrooms
4 slices turkey breast, medium thickness
1 tbsp. mustard
1 medium apple
Snack 100 calories
8 ounce nonfat yogurt
Dinner 368 calories
5 ounce broiled cod of whitefish, i.e., Flounder
Butter and lemon for fish topping (1 tsp. Butter, unlimited lemon)
1 cup steamed spinach
1/2 cup cooked brown rice
Small tossed salad including:
Lettuce, cucumber and tomato
Balsamic vinegar
Day Three Total Calories = 1053
Breakfast 231 calories
1 cup cooked Oatmeal (such as McCann’s Irish Oats)
1/2 cup blueberries
1/2 cup 1% milk
Lunch 265 calories
10 ounces Lentil Soup
5 saltine crackers
Small tossed salad including: Lettuce, cucumber and tomato
2 tbsp. Lite Italian Dressing (such as Newman’s Own)
Snack 65 calories
1 medium orange
Dinner 492 calories
4 ounce extra lean beef burger
1 hamburger roll 1 tbsp. ketchup, mustard (unlimited)
1 cup boiled green beans
Small tossed salad including: Lettuce, cucumber and tomato
Balsamic vinegar
Day Four Total Calories = 1070
Breakfast 239 calories
1/2 cup Bran Flakes
1/2 medium banana
1 cup skim milk
Lunch 390 calories
Chef’s Salad including:
2 cups Romaine lettuce
1 tomato
1/2 cup cucumber, sliced
1/2 cup kidney beans
1 ounce grated/sliced cheddar cheese
1 hard boiled egg
2 tbsp. Lite Italian Dressing (such as Newman’s Own)
Snack 75 calories
3 cups air-popped popcorn
Dinner 366 calories
Wonton Soup and Stir Fried Shrimp and Broccoli including:
12 ounces canned wonton soup
3 ounces shrimp (12 large)
1 cup broccoli (fresh or frozen)
1/2 tsp. cooking oil
soy sauce (unlimited) garlic/ginger (unlimited)
1/2 cup white rice
Day Five Total Calories = 1020
Breakfast 218 calories
3 scrambled egg whites (or Eggbeaters)
1 tsp. butter (for cooking eggs)
1 slice whole wheat toast
1 tsp. butter (for toast)
Lunch 260 calories
Tuna Sandwich including:
2 slices lite wheat bread (40 calories each)
2 ounces water packed tuna
1 tbsp. nonfat mayonnaise
2 lettuce leaves
2 slices tomato
1 navel orange
Snack 100 calories
8 ounce nonfat yogurt
Dinner 397 calories
Pasta with Clam Sauce including:
1 cup cooked spaghetti
4 ounces canned white clam sauce
1 tbsp. grated Parmesan cheese
1 cup steamed asparagus (12 spears)
Small tossed salad including: Lettuce, cucumber and tomato
1 tsp. Lite Italian Dressing (such as Newman’s Own)
Dessert! 40 calories
Breyer’s Frozen Fruit Bar
Day Six Total Calories = 1081
Breakfast 292 calories
1 toasted whole grain English muffin
1 tbsp. peanut butter
1 cup sliced cantaloupe
Lunch 290 calories
10 ounces Progresso Chicken Noodle Soup
10 saltine crackers
Small tossed salad including: Lettuce, cucumber and tomato
1 tsp. Lite Italian Dressing (such as Newman’s Own)
Snack 65 calories
1 medium orange
Dinner 354 calories
5 ounce broiled halibut fish
Butter and lemon for fish topping (1 tsp. Butter, unlimited lemon)
1 baked potato with skin and mustard topping
Small tossed salad including: Lettuce, cucumber and tomato
1 tsp. Lite Italian Dressing (such as Newman’s Own)
Dessert! 80 calories
4 ounces nonfat yogurt with 1/3-cup blueberries
Day Seven Total Calories = 1036
Breakfast 239 calories
1/2 cup Bran Flakes
1 cup skim milk
1/2 medium banana
Lunch 265 calories
10 ounces Lentil Soup
5 saltine crackers
Small tossed salad including: Lettuce, cucumber and tomato
1 tsp. Lite Italian Dressing (such as Newman’s Own)
Snack 80 calories
1 medium apple
Dinner 422 calories
4 ounce broiled pork chop w/ teriyaki marinade
1 cup steamed zucchini
1/2 baked sweet potato
Small tossed salad including: Lettuce, cucumber and tomato
1 tsp. Lite Italian Dressing (such as Newman’s Own)
Dessert! 40 calories
Breyer’s Frozen Fruit Bar
Day Eight Total Calories = 1041
Breakfast 210 calories
1/2 cup cooked oatmeal (such as McCann’s Irish Oats)
1/2 cup skim milk
1/2 cup raspberries
Lunch 309 calories
Soup and Sandwich including:
1 small pita pocket
3 ounces white meat chicken
2 lettuce leaves
2 slices tomato
Mustard (unlimited)
1 cup vegetable broth
1 medium carrot
Snack 70 calories
3 cups air popped popcorn
Dinner 422 calories
4 ounce broiled pork chop w/ teriyaki marinade
1 cup steamed zucchini
1/2 baked sweet potato
Small tossed salad including: Lettuce, cucumber and tomato
1 tsp. Lite Italian Dressing (such as Newman’s Own)
Dessert! 40 calories
Breyer’s Frozen Fruit Bar
Day Nine Total Calories = 1078
Breakfast 260 calories
1 hard/soft boiled or poached egg
1 slice whole wheat toast
1 tsp. Butter
1 cup raw strawberries
Lunch 260 calories
Tuna Sandwich including:
2 slices lite wheat bread (40 calories each)
2 ounces water packed tuna
1 tbsp. nonfat mayonnaise
2 lettuce leaves
2 slices tomato
1 navel orange
Snack 100 calories
8 ounce nonfat yogurt
Dinner 403 calories
4 ounces Roasted Chicken – white meat w/o skin
1/2 baked potato with skin and mustard topping
1 cup steamed broccoli
Tossed salad including:
1 cup lettuce, 1/2 cucumber, sliced and 1/2 cup red/yellow sweet peppers
Balsamic vinegar
Dessert! 4 calories
Breyer’s Frozen Fruit Bar
Day Ten Total Calories = 1058
Breakfast 260 calories
1/2 medium cantaloupe
1/2 cup 1% milk-fat cottage cheese
1/2 toasted English muffin
1 tsp. jelly
Lunch 297 calories
Tossed salad including:
2 cups Romaine lettuce
1/2 whole cucumber, sliced and 1/2 red tomato, sliced
1/2 cup sliced, raw mushrooms
2 tbsp. Lite Italian Dressing (such as Newman’s Own)
3 ounces tuna, packed in water
8 Wheat Thin crackers
Snack 75 calorie
3 cups air-popped popcorn
Dinner 366 calories
Wonton Soup and Stir Fried Shrimp and Broccoli including:
12 ounces canned wonton soup
3 ounces shrimp (12 large)
1 cup broccoli (fresh or frozen)
1/2 tsp. cooking oil
Soy sauce (unlimited) garlic/ginger (unlimited)
1/2 cup white rice
Dessert 165 calories
1 medium orange