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Healthy 30-Day Diet Plan: Days 1-10

Updated on July 27, 2017
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Haris is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

Losing weight is never easy, but very overweight or obese people have it much harder. A person looking to lose a lot of weight has to follow the same steps as a person who just wants to lose a few pounds, but those steps are more challenging and may involve major lifestyle changes.

For the very overweight or obese, weight loss is a step-by-step procedure. There are three major areas to focus on and this article will go through each of them, one by one.

As a note, the comments section of this article is a great place to give and receive support on your journey. Losing weight can be hard, but you are not alone, and you can meet your goal!

The 30-Day Diet Plan Focuses on Three Steps

  1. Organizing healthy meals.
  2. Exercise.
  3. Mental health and counseling.

30 day diet plan
30 day diet plan

Starting Your 30 Day Diet Plan: Days 1-10

The first ten days of this 30-day plan are crucial. This is when you leave behind unhealthy habits and devote yourself to a new, healthy lifestyle. The meal plans, exercises, and counseling may not look ambitious at first, but they will be a challenge. With support, you can do it! And the plan does become somewhat easier after the first ten days.

Let's get started!

1. Organizing Healthy Meals

In order to think about organizing healthy meals, you will need to understand the required calories per day. We calculate our daily required calories by factoring in our age, height, weight, and level of activity. In order to lose weight, we need to keep the number of calories we consume lower than the number we burn in the same day.

The meal organizer below provides four daily meals and the number of calories it includes for the first ten days of this plan. The number of calories you consume during this period should be towards the maximum consumption side. The quantity of the items in the meals can be adjusted according to individual taste.

30-Day Diet Days 1–10 Meal Plan

Day
Breakfast
Lunch
Snack
Dinner
1
2 slices of toast with butter, 1 glass of skimmed milk, and 1 piece of the fruit of your choice
Big bowl of fresh salad and a piece of grilled chicken
Drink green tea and eat an apple
Grilled meat with red beans
2
2 slices of toast bread with a chicken slice, 1 glass of skimmed milk, and a piece of the fruit of your choice
Freshly prepared salad with a bowl of red beans and an apple
Low-fat yogurt
Large serving of salad with chicken (do not deep-fry)
3
Bowl of low fat cereal and a piece of fruit of your choice
Low-fat chicken soup with garlic rice
Small serving of French fries (do not deep-fry)
Mac and cheese with skimmed milk
4
Single serving of eggs, 2 slices of toast, and glass of orange juice
Small serving of pasta with low-fat cheese and a glass of skimmed milk
Baked biscuits with tea
Single serving of vegetarian pizza, big bowl of salad
5
1 boiled egg with a glass of skimmed milk and a piece of the fruit of your choice
Freshly prepared salad with a bowl of red beans and an apple
Low-fat yogurt
Grilled chicken, salad and juice of your choice
6
Bowl of low-fat cereal and a piece of the fruit of your choice
Big bowl of fresh salad and a piece of grilled chicken
Small serving of French fries (do not deep-fry)
Mac and cheese with skimmed milk
7
2 slices of toast with a chicken slice, glass of skimmed milk, and a piece of fruit of your choice
Mixed vegetables served with baked chicken breast
Drink green tea and eat an apple
Grilled meat with red beans
8
1 boiled egg with a glass of skimmed milk and the fruit of your choice
Small serving of pasta with low-fat cheese and a glass of skimmed milk
Drink green tea and eat an apple
Single serving of vegetarian pizza, big bowl of salad
9
2 slices of toast with butter, 1 glass of skimmed milk, and a piece of fruit of your choice
Low-fat chicken soup with garlic rice
Low-fat yogurt
Large serving of salad with chicken (do not deep-fry)
10
Single serving of eggs, 2 slices of toast, and glass of orange juice
Big bowl of freshly prepared salad and a piece of grilled chicken
Baked biscuits with tea
Grilled chicken, salad, and juice of your choice

2. Exercise

Exercise is most effective when it helps us build enough stamina to keep up a regimen. For obese people, building stamina is a challenge. When we have not been active, we need to begin an exercise plan gradually. Starting off with cardio at the gym, aerobics, or even swimming in these first ten days is not recommended. Stamina builds up slowly.

  1. To start off, take a brisk 15-minute walk on the first day. The key word here is "brisk." Walking slowly or dragging your feet is not exercising. Walk on a track, not on a treadmill. The idea is to get out of your normal routine, stimulate the mind, and prepare the body.
  2. On day two, extend the walk a little, even if it is just three to four minutes. By the end of this day, you may experience some cramps or stiffness in your muscles. It's important to work through these cramps and not to stay at home.
  3. Carry water while exercising, but consumption of water should be minimum and controlled.
  4. By day three, you should be walking for at least 22 minutes.
  5. Your goal is to walk at least 40 minutes by the end of the ten days, briskly, without stopping to catch a breath.
  6. An important tip is to move your arms back and forth as you walk. This will help your body to build stamina and energy.

The comments section is a great place to give and receive support on your journey. You are not alone and you can meet your goal!

3. Mental Health and Counseling

A very overweight or obese person is more likely to succeed at losing weight in keeping it off if they get counseling while following their weight loss plan. The reason is that our relationship to food is deep and goes back to the beginning of our lives. Figuring out what caused the excessive weight-gain is more than half of the battle to losing weight.

Excessive weight gain can lead to multiple health problems, so whatever the outcome, it's crucial to understand the root of the problem so a long-term solution can be determined.

During these first ten days, you should sit down with a couple of mental health professionals who specialize in weight loss. By day five, choose the one with whom you feel most comfortable and start your journey of self-discovery. The goal of the first ten days is to admit the problem at hand and to acknowledge the difference In lifestyle since the weight gain. Many people begin exercising and dieting without fully understanding their issue, and as result they can never keep up the regimen. With the problem out in the open, you will be able to work on the problem.

Counseling is also very important to keep up morale and stay motivated. Another approach is to join support groups, preferably a group that meets everyday.

So pick either or both and begin!

Comments

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      Julie 12 days ago

      You don't specify what kind of mac & cheese or biscuits or french fries to use are there any recipes to go with this it's kind of vague .. thank you

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      Ana 12 months ago

      Hello Bilaras! I did your 7 day diet and loved it, I am about to move onto this 30 day plan. Can I still take the weightloss drink before breakfast while doing the 30 day diet plan? Please let me know!!

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      Rashed 15 months ago

      @Bilaras

      Hey, thanks for this diet, with this diet can i have black coffee before workout?

    • Bilaras profile image
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      Edward Harris MSc 23 months ago from Earth

      @farin its Macaroni and Cheese

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      Farin 23 months ago

      Sorry in your page i did find out what is mac n cheese

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      Fa 23 months ago

      I thing you are so busy thats why couldn't answer my questions , anyway still i am on diet and enjoy it

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      Farin 23 months ago

      Please let me know what do you mean mac n cheese is that macaroni and cheese ?

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      Farin 23 months ago

      I can not eat chicken or any meat for breakfast what can i do ?

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      Farin 23 months ago

      Wonderfull diet , i jast finished your 7 days diet it was difficult but can manage it . I lose 6.614 pound , because of bachack can only going to sweemming pool 3 time a week and unfotunatly con not drink too much water but still i am satisfy . Today i start first day of 30 days diet that was great ,thanks again Bilaras

    • Bilaras profile image
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      Edward Harris MSc 23 months ago from Earth

      @Farin yes and ill recommend local made cheese with natural full fat milk and Open Range Chickens. Low fat products are not helping you with anything and sometime added back nutrients like calcium cause more harm than good.

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      Farin 23 months ago

      On 30 day diet , i start on saterday , can i change butter to low fat cheese ? And also change meat to chicken ?

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      Farin 23 months ago

      I can not eat fish can i chenge with chicken ?

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      Farin 23 months ago

      I am not good with fish we do not have good fish in my country , can i have chicken . Even i do not like tuna fish

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      Farin 23 months ago

      Thank you Bilaras still i am on 7days diet . Now i am on day 3 so far that was very good . I feel light and healthy

    • Bilaras profile image
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      Edward Harris MSc 23 months ago from Earth

      @Farin gas is normal on fruit diet, just walk it off .

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      Farin 23 months ago

      I am so happy to start your 7 days diet this is my first day which is all fruit but unfortunately I feel a lot of gas in my stomach what can i do.

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      Krista 2 years ago

      I'm currently on the "Lose 10 pounds in a week" (Day4) and I'm down 8 lbs. I want to continue onto the 30 day diet, however I don't understand some of the menu items.

      Day 2 - "toast with a slice of chicken" does that mean luncheon meat or a slice of grilled chicken?

      Day 3 - Low fat chicken soup, do you have a recipe or a suggestion on were to buy it? Also French fries what do you consider a small size in cups? And with the mac and cheese can I have Kraft Dinner?

      Day 10 - Baked biscuits do you have a recipe or can I buy boxed biscuit dough?

      Can I have light salad dressings and condiments if I measure and stay within my 1200 cal daily goal?

    • profile image

      Ashleymill 2 years ago

      Can someone help lol what are the baked biscuits exactly?

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      Rhiannon 2 years ago

      Can I use a healthy dressing on the salads? I'm starting tomorrow and need to know. Thanks

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      rosita 2 years ago

      I did your 7 day but could not follow it all the way. I still lost 8 pounds and did not exercise. I am 5 foot 9. Starting weight 184 now down to 176. Thanks so much. Gonna do it for two more weeks, but exercising this time around. Then off to your 30 day for 2 weeks and back for 2 more rounds of your ten day. My goal is 145 by the end of August so I can run again without pain. Thanks again.

    • Bilaras profile image
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      Edward Harris MSc 2 years ago from Earth

      @Mom40GetFit i did post a vegetable based diet recently see if it helps. Visit my recent post. Thanks

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      Hema 2 years ago from NJ

      Thank you. You have mentioned that you are working on vegetarian menu for this 30 days plan. I am looking forward to it because I am vegetarian and it has been hard to count calories plus protein equivalent to meat.

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      Edward Harris MSc 2 years ago from Earth

      @rita yes you can.

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      rita 2 years ago

      My teeth hurts when I drink the lemon I n the mornings.. Can I just drink warm water with honey? Pls help

    • Bilaras profile image
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      Edward Harris MSc 2 years ago from Earth

      @Mom40GetFit yes you can cheat. You can cover up by doing some light workout later.

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      Hema 2 years ago from NJ

      Can I cheat during weekend to eat food not on the plan? I have already lost 15 pounds using the 7-day diet plan.

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      Edward Harris MSc 2 years ago from Earth

      @Julie yes you can do it for 4 weeks or in sets of 2 weeks .

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      Julie 2 years ago

      Thank you so much for this great advice.

      I have only one question. Can I do this diet for 4 weeks straight?

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      Jah 2 years ago

      Jah

      Please give me vegetarian diet plan for 30 days

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      Diana 2 years ago

      Is this a healthy balanced diet? No trying to be arrogant just want to make sure. I lost 70 lbs doing diets and exercise but got anemia. I was doing everything wrong. I went to my doctor got back on track but gained 20 lbs. I need to lose 40 lbs to be at my normal wright just want to do this right. I don't want to get sick again. Thank you.

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      clive 2 years ago

      I started the 7 day diet, i am proud to say that i have already lost 7lb after 4days, apart from diet i started doing push ups,crunches and planks whenever i felt i had to do plus 2cups of green tea a day.

      I usually run 15-20 miles a week but during this diet i haven't done any running, I a planning to follow these for the 2nd week and add some running. good luck to everybody starting, believe me this works!

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      Mary Anne 2 years ago

      Can we have salad dressing on our salad?

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      maria 3 years ago

      Really exited to try ur 7 day meal plan wish me luck :)

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      Rana 3 years ago

      I was wondering if you have reciepes handy for the pasta? Also, do you use regular salad or ceasar? and what type of dressing if any?

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      Victoria 3 years ago

      People who do not eat meat can always eat quorn meat as it's high in protein

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      namrata 3 years ago

      Please give me vegetarian diet plan for 30 days

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      Linda ceja 3 years ago

      Are these diets ok when breaks feeding??

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      Foyjur Razzak 3 years ago from Dhaka

      I have tried with success.

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      Naila 3 years ago

      Hey I weight 157 pounds, could you tell me if I could do the diet plan which h have for a week if should I do this one? Plz advise

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      Dossani 3 years ago

      Hello! I'm planning to start it tomorrow for my father but he's diabetic and he takes insulin injections(30 unit before morning and 20 unit before dinner)

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      potter 3 years ago

      If you mess up on one of these days what do you do to get back on track or do you just start completely over?

    • Bilaras profile image
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      Edward Harris MSc 3 years ago from Earth

      @ushakiran alluri you can have between 100-130 gm of chicken in one meal

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      bithi 3 years ago

      how kg weight can be reduced in this diet?

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      ushakiran alluri 3 years ago

      Hello Bilaris,

      We have been following your diet plan since few weeks and i really appreciate that it's really working for us. After a week of 7 day diet plan we have started 30 day diet plan so i would like to clarify a doubt about the amount of chicken to be taken in each meal?? plzz respond..!!

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      Whitney G 3 years ago

      On day 4 for lunch it says a small servings of pasts? I'm assuming pasta. just wanted to make sure. Thank you!

    • Bilaras profile image
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      Edward Harris MSc 3 years ago from Earth

      @sb get your thyroids tested if they are doing good then . Try adopting these habits: Calculate your calorie intake and adjust accordingly.

      I have a special tea recipe you can also try. Boil water and when its hot pour it into a coffee mug now add two small barks of indian Cinnamon (very small barks less than 4 cm in size and not powder) . Add two teaspoon honey and drink half of it before going to bed and then rest of the half mug early in morning before breakfast . Try this for 15 days it works with all my diet plan.

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      sb 3 years ago

      hey,, i have goin gym since 4 mnths nd doing every possible exercise nd workout but my weight is stucked ... m following diet plan also but didn't get any result .. my body has an history of swelling ... nd followed by 3 ceaserians. my age is 30 nd my weight is 82... hope u will reply soon,,, will be waiting

      Add Your Comment...

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      zizi 3 years ago

      Bilaras, pls can i have ur email address? thank u.

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      ann 3 years ago

      I am on day 5 of your 10 day diet. I feel better and have more energy then I have any other diet. I know I've lost weight. but don't plan to weigh myself until the day 8

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      Sureshi 3 years ago

      Is this really works

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      Heather 3 years ago

      Hey I just wondered if there is good sub for red beans?

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      Buck 3 years ago

      Is your 7 day plan ok for diabetics,please reply

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      Janice 3 years ago

      Will like to know if there's a book and where can I get it???

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      zoe 3 years ago

      Hi going out to get ingredients..... looking forward to tomorrow.starting weight 138 pounds age 35.will update after first day .

    • Bilaras profile image
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      Edward Harris MSc 3 years ago from Earth

      @Annastasia thanks

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      Annastasia 3 years ago

      Crazy about your 7 day diet .. struggeld a bit on the first 2 days but you get used to it .. I am 16 and weigh 140 pounds .. I have lost 12 pound and still going on for another week .. Want to look good in my jeans again !! Thank you for the diet

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      Hina 3 years ago

      Hi I love your diet plans I just started your 7 day lose 10 pounds today is my first day and I am struggling did the treadmill for 20 min.

      Can I switch to your 30day diet plan after this one. Do I need to increase or reduce portions...pls help...Asian female 175lbs and height 5.1". Age 38.

    • profile image

      ash 3 years ago

      many times i triet to start your seven day diet plan,,but i find it v difficult to meet and then i stop,,,kindly give me any advice through which i can motivate my self

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      Kim 3 years ago

      How do you know how many calories to take in and why doesn't the menus tell you how many ounces of protein to consume along with drinks? or a cup of beans versus half a cup?

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      stefania barbara 3 years ago

      i have done the 7 day diet now i am starting the 30day the first week i lost 2.5 kilos in the 30 day diet how much weigh can you loose pls thanks and i love your diet

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      Fatiha 3 years ago from CALGARY

      Great advice. I think what everyone does is freak out if the plan does not work in a week. These diet plans may take a month to adjust to your metabolic rate and then start functioning.

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      Edward Harris MSc 4 years ago from Earth

      @Amp don't weight your self every now and then . Rise and fall in weight will happen as you go through this diet plan. Its lighter than my 7 day plan so don't expect results that quick just keep doing it and you will get results.

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      Amp 4 years ago

      It's day 4 and I gained a pound. What did I do wrong?

    • Bilaras profile image
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      Edward Harris MSc 4 years ago from Earth

      @Park make one from any do it yourself tutorial there are thousands of homemade grill ideas out there .

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      Park 4 years ago

      what should I do if I don't own a grill

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      Edward Harris MSc 4 years ago from Earth

      @Eduardo only if you eat them and every thing else at same time. Fries are unhealthy because they are normally served with a huge calorie meal. Like burgers, sodas, meat etc .

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      Annepey 4 years ago

      Please elaborate on the baked biscuit part for me please. Do you mean something like those pillsbury biscuits or pastries or...?

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      Eduardo 4 years ago

      wait why french fries? isn't that unhealthy?

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      Shanna 4 years ago

      Is there something that can be substituted for the beans?

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      Sara 4 years ago

      How much water should we drink each day during this plan?

    • Bilaras profile image
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      Edward Harris MSc 4 years ago from Earth

      @Kelsey minimum 20 pounds

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      Kelsey 4 years ago

      How much weight can yoy lose with this

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      Foyjur Razzak 4 years ago from Dhaka

      One great tip for conquering candidiasis is to generate a few dietary changes. Research shows that sugars will likely promote a candida, but eating yogurt will help keep candida albicans under control.

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      Edward Harris MSc 4 years ago from Earth

      @Ashley try to find the yellowish fresh potatoes in your local market they are best to make French fries. If you can't find them then go for white potato or bagged fries sold in market. For second thing.. butter for breakfast with bread and not with mac and cheese.

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      Edward Harris MSc 4 years ago from Earth

      @Ashley yes you can add milk and fresh organic farm milk is best.

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      Ashley 4 years ago

      Oh and one other thing and sorry for all the questions. For the bowl of cereal can we use milk or no milk?

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      Ashley 4 years ago

      I have 2 questions about the items on your first 10 days. For the Mac and cheese. Can I just buy a box of mac and cheese and just use skim milk along with butter or are you suggesting I don't use butter just cheese and milk. For the French fries can I just use the store bought bags of French fries?

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      ninih 4 years ago

      how many weeks would you recommend doing the seven day diet . or do I need to take breaks in between

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      Edward Harris MSc 4 years ago from Earth

      @ninih i can not claim any number here weight loss is different from body to body but if you are over weight then this is a healthy way to loose extra pounds.

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      ninih 4 years ago

      Approximately how much weight can you lose in these 30 days by following the meal plans and doing exercise 2hours a day for 5 days a week . I am going to Paris in August and I would love to lose about 50 to 60 pounds I am now 202 and 5`3" . Iwould love your advice. I followed your seven day plan and lost an amazing 14 pounds. I loved it. I've never beenthis heavy in my life when I got married I was 135 and it was only two years ago I would love to lose all this weight to feel good about myself again. Please help.

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      Edward Harris MSc 4 years ago from Earth

      @Whitney Do my 7 day diet plan for two weeks and then switch to 30 day plan . You'll get your target in less time. 30 day plan is very healthy and balanced .

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      Whitney 4 years ago

      Make diet plan personalized for a 196 pound teenager to lose 15 pounds a month for 4 months and lose 60 pounds total and reach their goal/dream weight of 130.

    • Bilaras profile image
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      Edward Harris MSc 4 years ago from Earth

      @mjag not right now but i am promoting this topic to top of my to do list .

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      mjag 4 years ago

      do you have any diet plan for vegitarians?