DietsNutritionWorkout RoutinesFitness EquipmentGyms, Studios, & ClassesPsychology & MotivationVitamins & Supplements

Healthy 30-Day Diet Plan: Days 1-10

Updated on March 28, 2016
Bilaras profile image

Haris is a registered Dietitian and Health blogger providing clinical counseling and writes under name of Bilaras on health blogs.


Joined: 7 years agoFollowers: 343Articles: 74

Losing weight is never easy for obese people and it requires a step-by-step procedure. There are three major areas they should focus effort to. This hub will take readers through all of them one by one.

The diet plan should be divided in to three core areas

  1. Organized healthy meals
  2. Physical health and Exercise
  3. Healthy Mind - Counseling

30 day diet plan
30 day diet plan

Starting your 30 Day Diet Plan 1-10

The first ten days are crucial, this is when you leave out your previous unhealthy lifestyle, and devote yourself to a new one. The meal plans; exercises and mental health counseling may not seem like a lot on paper. But they will a struggle for anyone, as it’s the beginning. Once this time passes, devotion to the craft becomes somewhat easier.

Organize your meals

To organize meals well, it is important for each individual to generate the required calories per day. The calculation of calories required per day is according to an individual’s age, height, weight and active lifestyle. The idea is to keep the calories consumed per day less than the number of calories that are burned each day. The meal organizer is divided in to four meals per day, and number of calories to be consumed per day for the first ten days should be towards maximum consumption side. The quantity of the items in the meals can be set according to each individual.

Day
Breakfast
Lunch
Supper (or snack time)
Dinner
1
2 toast bread with butter, 1 glass of skimmed milk, and a 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 toast bread with a chicken slice, glass of skimmed milk and a fruit of your choice
Freshly cut 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 fruit of your choice
Low fat chicken soup, with garlic rice
Small serving of French fries (do not deep fry)
Mac n cheese with skimmed milk
4
Single serving of eggs, 2 toasted breads and glass of orange juice
Small serving of pasts 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 glass of skimmed milk and fruit of your choice
Freshly cut 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 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 n cheese with skimmed milk
7
2 toast bread with a chicken slice, glass of skimmed milk and a fruit of your choice
Mix vegetables serving with baked chicken breast
Drink green tea and eat an apple
Grilled meat with red beans
8
1 boiled egg with glass of skimmed milk and 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 toast bread with butter, 1 glass of skimmed milk, and a 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 toasted breads and glass of orange juice
Big bowl of fresh salad and a piece of grilled chicken
Baked biscuits with tea
Grilled chicken, salad and juice of your choice

Physical health- Exercise:

Exercise is done well and effectively when the person builds up enough stamina and can keep up with the regime. For obese people, building stamina is a challenge, as they are normally people who are not very active in their lifestyles. Starting off with cardio in the gym or aerobics or even swimming in the first ten days is not recommended. Stamina is build up slowly in the first ten days. To start off, each person should brisk walk for 15 minutes on the first day. The key word here is ‘brisk’. Walking slowly or dragging your feet is not exercising. This walk regime can and should be done on a walking track and not in the gym. The idea is to get out of your normal routine and stimulate the mind and prepare the body. Day two should witness an increase in the number of minutes walked, even if it is for a three to four minutes. By the end of this day, people may experience some cramps or stiffness in the muscles, it is important to remember to work through these cramps and not to stay at home and rest up. Carry water bottles on the exercise is a good idea, but consumption of water should be minimum and controlled. By day three, you should be walking for at least 22 minutes on the clock. By the end of the ten days, the goal is to be walking for at least 40 minutes, briskly, without stopping to catch breathe. Another important tip to remember is to move arms side by side as you walk, this helps the body to shake up and wake up from a lazy overweight sleep its been sleeping.

Mental health- Counseling

Many health professionals and dietitians agree that for healthy weight loss which is serious and demands a long term result, there needs to be counseling of the individual. The reason for this type of activity is to determine the cause of the weight gain. Weight gain creates diseases; diseases do not increase the weight. So whatever the consequence of it maybe, there needs to be an investigation of the cause, so a long-term solution can be determined. In the first ten days, you should sit down with a couple of mental health professionals, who specialize in weight loss, and select the one with whom the chemistry seems best. By day 5, you should select your helper, and start the journey of self-discovery, so to say. The goal of the first ten days is to admit the problem at hand, to recognize the weight gain 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 regime and give up sooner or later. With the problem at the front and center of the brain, the mind starts to work to diminish the problem. Counseling is also very important to keep up the moral and stay motivated. Another idea is to join support groups, most preferably where the group physically meets each other everyday. So pick either of the two and begin!

Comments

    0 of 8192 characters used
    Post Comment

    • mjag 3 years ago

      do you have any diet plan for vegitarians?

    • Bilaras profile image
      Author

      Haris 3 years ago from Earth

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

    • Whitney 3 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
      Author

      Haris 3 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 .

    • ninih 3 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.

    • Bilaras profile image
      Author

      Haris 3 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.

    • ninih 3 years ago

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

    • Ashley 3 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?

    • Ashley 3 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?

    • Bilaras profile image
      Author

      Haris 3 years ago from Earth

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

    • Bilaras profile image
      Author

      Haris 3 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.

    • Dania Razzak profile image

      Foyjur Razzak 3 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.

    • Kelsey 3 years ago

      How much weight can yoy lose with this

    • Bilaras profile image
      Author

      Haris 3 years ago from Earth

      @Kelsey minimum 20 pounds

    • Sara 3 years ago

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

    • Shanna 3 years ago

      Is there something that can be substituted for the beans?

    • Eduardo 3 years ago

      wait why french fries? isn't that unhealthy?

    • Annepey 3 years ago

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

    • Bilaras profile image
      Author

      Haris 3 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 .

    • Park 3 years ago

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

    • Bilaras profile image
      Author

      Haris 3 years ago from Earth

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

    • Amp 3 years ago

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

    • Bilaras profile image
      Author

      Haris 3 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.

    • Fatiha profile image

      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.

    • 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

    • 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?

    • 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

    • 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.

    • 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

    • Bilaras profile image
      Author

      Haris 3 years ago from Earth

      @Annastasia thanks

    • 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 .

    • Janice 3 years ago

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

    • Buck 3 years ago

      Is your 7 day plan ok for diabetics,please reply

    • Heather 3 years ago

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

    • Sureshi 3 years ago

      Is this really works

    • 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

    • zizi 2 years ago

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

    • sb 2 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...

    • Bilaras profile image
      Author

      Haris 2 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.

    • Whitney G 2 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!

    • ushakiran alluri 2 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..!!

    • bithi 2 years ago

      how kg weight can be reduced in this diet?

    • Bilaras profile image
      Author

      Haris 2 years ago from Earth

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

    • potter 2 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?

    • Dossani 2 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)

    • Naila 2 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

    • Dania Razzak profile image

      Foyjur Razzak 2 years ago from Dhaka

      I have tried with success.

    • Linda ceja 2 years ago

      Are these diets ok when breaks feeding??

    • namrata 2 years ago

      Please give me vegetarian diet plan for 30 days

    • Victoria 2 years ago

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

    • Rana 2 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?

    • maria 2 years ago

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

    • Mary Anne 2 years ago

      Can we have salad dressing on our salad?

    • 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!

    • Diana 22 months 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.

    • Jah 22 months ago

      Jah

      Please give me vegetarian diet plan for 30 days

    • Julie 21 months ago

      Thank you so much for this great advice.

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

    • Bilaras profile image
      Author

      Haris 21 months ago from Earth

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

    • Hema 20 months 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.

    • Bilaras profile image
      Author

      Haris 20 months ago from Earth

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

    • rita 20 months 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
      Author

      Haris 20 months ago from Earth

      @rita yes you can.

    • Hema 20 months 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.

    • Bilaras profile image
      Author

      Haris 20 months ago from Earth

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

    • rosita 19 months 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.

    • Rhiannon 19 months ago

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

    • Ashleymill 18 months ago

      Can someone help lol what are the baked biscuits exactly?

    • Krista 18 months 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?

    • Farin 14 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.

    • Bilaras profile image
      Author

      Haris 14 months ago from Earth

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

    • Farin 14 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

    • Farin 14 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

    • Farin 14 months ago

      I can not eat fish can i chenge with chicken ?

    • Farin 14 months ago

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

    • Bilaras profile image
      Author

      Haris 14 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.

    • Farin 14 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

    • Farin 14 months ago

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

    • Farin 14 months ago

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

    • Fa 14 months ago

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

    • Farin 14 months ago

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

    • Bilaras profile image
      Author

      Haris 14 months ago from Earth

      @farin its Macaroni and Cheese

    • Rashed 6 months ago

      @Bilaras

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

    • Ana 3 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!!

    Click to Rate This Article