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Lose 10 Pounds in a Week: Day Two

Updated on October 14, 2015
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Haris is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

It is day two of your seven day weight loss plan. Today's menu focuses on vegetables. You can eat them raw, in a plain salad, or boiled with added salt and pepper. Cream, butter, milk, and oil are not allowed.

Make you to eat at regular times each day.

Day Two Menu

Breakfast
Lunch
Dinner
One boiled potato (with salt only).
Vegetable salad (recipe below).
Vegetable salad.
 
Raw vegetables with lemon and salt only.
Raw vegetables.
Potatoes are rich in minerals and are mostly water, so they are not fattening by themselves.
Potatoes are rich in minerals and are mostly water, so they are not fattening by themselves.

You don't get fat from eating potatoes. Potatoes are rich in important minerals, like potassium calcium, iron, and phosphorus. They are also good a source of vitamins C, A, B, and P (flavonoids).

People think that potatoes are fattening, but they are 75 percent water. It’s the butter, cheese, and sour cream that make potatoes fattening! With 17% starch content, a potato is one of the best naturally occurring sources of starch.

Tips for Success From Readers' Questions

Some answers to past questions about the Seven Day Diet.
• Eat your meals at standard times every day: morning, noon, and around 7 p.m.
• Don't drink with or right after your meals.
• Stop eating before you feel full.
• Small, multiple meals are best.
Drink at least ten glasses of water today.
Drink at least ten glasses of water today.

Day Two: Beverages

• In addition to at least ten glasses of water, you can drink:
• Weight-loss drink before breakfast (see recipe below).
• Green tea.
• Coffee (black or with skimmed milk).

Weight-Loss Drink

Mix two tablespoons of honey into a glass of warm water. Add three tablespoons of freshly squeezed lemon juice. Mix well and drink before breakfast every day this week.

Vegetable Salad

This salad combines flavorful vegetables. If there are any ingredients you do not like, you can substitute for something similar. For example, leafy greens could be substituted for cabbage.
This salad combines flavorful vegetables. If there are any ingredients you do not like, you can substitute for something similar. For example, leafy greens could be substituted for cabbage.

Ingredients

  • 10 lettuce leaves
  • 1 cabbage, chopped or shredded
  • 5 green onions, chopped
  • 3 carrots, peeled and sliced into thin strips
  • 3 tomatoes, sliced into rings
  • 3 tablespoons, fresh lemon juice
  • 2 large cucumbers, with skin, sliced
  • 3 cherry tomatoes
  • 1/2 cup peas
  • 1/2 cup corn, boiled
  • salt
  • celery and broccoli, (optional)
  • 1 radish, (optional)

Vegetable Salad Instructions

  1. Mix all vegetables in a bowl.
  2. Add salt and lemon juice.
  3. Refrigerate for one hour. Makes three servings.

Vegetable Salad Nutrition Facts

Nutrition Facts
Serving size: 1
Calories 260
Calories from Fat18
% Daily Value *
Fat 2 g3%
Carbohydrates 56 g19%
Fiber 15 g60%
Protein 10 g20%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

How Was This Salad Recipe?

3.3 stars from 393 ratings of Vegetable Salad

Join Our Community!

It's day two. How are you doing so far?

See results

Help Yourself Succeed by Getting Support

Imagine that you are trying to avoid white rice and someone sitting next to you is enjoying a hot bowl of white rice with your favourite curry on top. Annoying, isn’t it? Perhaps even insensitive? One very important key to successfully losing weight is to find yourself a good support system.

  • Educate your friends, family, and coworkers about your struggle with weight. Inform them about the foods you are trying to cut out of your diet. Some of them may even join you or will at least not eat such foods in front of you. This will help remove temptation. It's much easier to avoid something when it’s out of sight. If you can, surround yourself with people who are willing to help and support you.

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      Indhu 2 weeks ago

      you have mentioned to take boiled potato for breakfast..so i have take this only as my breakfast or i can eat any food

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      Debdodson 2 weeks ago

      I felt very ill in the afternoon of second day - lightheaded, lethargic. Went ahead and had a bit of protein (plain yogurt) and felt better. I'll continue on with the fruits and veggies and try to take in as much water as I can and see how I do. Thought I could stick with this, but not if I'm going to feel sick for a week :(

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      Bettina 5 weeks ago

      Is Avocado (as a good fat) alloed as a fruit? Tomatoes are fruits or vegetables?

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      Stuart kilbride 5 weeks ago

      Day two and three say make three servings. You had your potato for breakfast now you will have you veg salad for lunch and dinner. What is the third serving for?

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      Kiwishocktarts 6 weeks ago

      Day two was tough. Glad I could have a potato though. That's what got me through.

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      Vicky17 6 weeks ago

      Can I have a cuppa with skimmed milk, I usually have 2 Splenda but am happy to have it without x

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      Larisa 8 weeks ago

      Can I use Stevia as a sweetener?

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      faith 2 months ago

      i ate about a tablespoon of peanut butter with my celery should i restart today or is it not that bad. it was 80 calories and 3g sugar in the peanut butter

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      Cookie 2 2 months ago

      Salad was ok, the peas & corn are what made it. This diet really brings to light some unhealthy eating habits.

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      yayatyler 2 months ago

      For the second day, how many celery and brocoli can i add to the vegetable salad? :)

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      Sgv 2 months ago

      On day two doing exactly what it says and no getting on the scale !! Doing great so far. Going to spin class so will see about that!

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      Ash 2 months ago

      Can you substitute potato with sweet potato? Thanks

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      brooke mcgee 2 months ago

      can i bake my veggies? or roast them with a little olive oil in a pan?

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      Tiffaney W. 2 months ago

      I'm on Day 2 and feeling great!I worked out this morning. I will post my final results. I started at 211 lbs and I'm 5'7.

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      Charm 3 months ago

      Day one was challenging, but not as hard as I thought. I just got out a few movies and a new book and I was pretty much distracted, for the most part. Day 2 my potato taste like steak lol. I just keep focusing on where I'm going and not where I'm at, and it's doable!!!!! Stay focused my people.

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      joannie 4 months ago

      for day 2 can I have a jacket potato

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      Bhelskie 5 months ago

      Is turnips ok in day 1???

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      Flavor of the Gods 5 months ago

      Are collard greens ok?

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      Piny 5 months ago

      1st day....Good

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      Nathalie 5 months ago

      I think the quantities are wrong in the day 2 salad. Cabbages in the NorthEast in March weigh 3 to 3.5 lbs therefore I could only put half in the salad and still the it was a ratio of at least 7:1 with other ingredients. I ended up with 5 lbs of salad which I cannot eat in 1 day.

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      GUEST 6 months ago

      I work and go to school so the time for my meals wont be the exact time each day. Would that affect this meal plan in any way?

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      Molly 6 months ago

      Why is there no protein including either legumes or lean meats in this diet?

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      Roopa laxmi 6 months ago

      I am following ur instruction from yesterday. Jus now i saw my weight i have reduced 2 kgs.. is it possible amd healthy?

    • profile image

      Jyne ford 6 months ago

      I love this website

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      Ivy 6 months ago

      Can I bake the potato instead of boil? also can I use my own salad recipes with light fat free italian dressing?

    • Bilaras profile image
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      Edward Harris MSc 7 months ago from Earth

      @Chica 45 min to one hour, depends on size of meal.

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      Chica 7 months ago

      It say don't drink with or right after your meals. How long should I wait to drink water after a meal?

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      Happy2017 7 months ago

      Jan 31, 2017 Day 2 - 163.5 (-3)

      I survived the day! It was actually quite good.

      1. Made salads ahead of time. One for lunch and one for dinner.

      This is important as you will feel hungry when you get home from work. A salad ready to eat will ensure you don't cheat.

      2. I used 1 tablespoon of balsamic vinaigrette with the salads and 1 tsp of siracha hotsauce (Haris - might cringe)

      3. Today, I drank as much of the water required earlier in the day as I was up twice last night. Also, if you haven't drank your water and need to get it over with in the evening - its like that ancient Chinese water torture/interrogation technique.

      All in all a good day. I will post weigh in results (Haris - might cringe again)

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      yvonne 8 months ago

      Can I have squash on my vegetable days?

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      Beth 8 months ago

      Is tofu allowed on this diet?

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      evah 8 months ago

      Day two, can't get a potato for breakfast as am on holiday but they serve mushrooms. Can I have a bowl of it as no veggie or salads available till lunch time.

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      Suzanne 9 months ago

      I like kombucha -can I drink that?

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      Manage craving 9 months ago

      Hi i followed the diet for day 1 but couldnt fulfill the water required . I did drink more green tea. Should I start again?

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      SNE 9 months ago

      I'm finishing day2 tjo and its been very hard. I've been trying to resist having a chocolate bar all day...think I'm finally going to give in. Day1 was a breeze though. I am however finding it difficult to finish the recommended amounts of food feels like far too much to me...

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      Lisa P 10 months ago

      Can I have dressing or a dip with my veggies or even tzatki? Also, can I do up a stir fry with a spoon of olive oil and garlic?

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      Timothy Maporisa 10 months ago

      Worked for me lost 4,5kg in 7 days

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      wendygzz 10 months ago

      I am starting my 2nd. day. !st. was hard and felt hungry, but I made it. I kind of hope that this day is going to be better (vegetables fill me up more than fruits). Can I use lemon use in everything?: on the potato, lunch and dinner? salt and pepper?

    • forough profile image

      فروغ 10 months ago from ?????

      2 days passed, I lost 2 kg :)

    • forough profile image

      فروغ 10 months ago from ?????

      I'm on Day 2 and so happy :)

      :D

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      Maaney 10 months ago

      Hi!

      Its day 2:

      I had a potato in the morning

      Bell peppers (green & red) and corn

      Cucumber

      Carrots

      Then I sauteed some carrots, onions, tomatoes, broccoli, bell peppers in hint of Oil with sprinked salt, red pepper, turmeric and black pepper.

      It was so good but I just read u said dont sautee? Did I mess up!??? :-(

    • Bilaras profile image
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      Edward Harris MSc 10 months ago from Earth

      @scott its never dead i see each and every comment and reply to the ones i haven't answered before. I have over 80 published articles with over 400 daily comments so i can reply to only select few.

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      Scott 10 months ago

      I know thread is dead BUT, lost 4 ponds day one...don't know how it's possible...the walk was tough...did 2 miles in 32 mins. Ate 4 apples, 2 oranges (they weren't too good...not sweet), 2 big slices of watermelon and a big bunch of grapes. Drank green tea with honey in morn, tons of water.

      Day two starts now, drinking tea and waiting on my potato to finish cooking! Started at 271 lbs (6'2") woke up and was 267 lbs. Weighing daily...I suppose I'm not a good listener!

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      Joy 12 months ago

      Day 2 of this diet completed. The salad was pretty tasty! I feel okay.. definitely feel pretty hungry! Meal prep takes longer than I thought. Anyways I'll get through this!

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      Kelly Handerson 12 months ago

      Can I roast my vegetables instead of boiling them?

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      Sherine Gomez 12 months ago

      Can v have some chicken with salads or soup? and on the fourth day can v have yogurt instead milk?

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      nova 12 months ago

      lost 1.1 pounds on my first day. without exercise and a lil bit cheat.

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      sheila bowling 12 months ago

      day two, how about mushrooms and gabazza chick peas?

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      SLN 12 months ago

      Hi!! I've started this diet plan just today. Checked my weight in the morning and trying not to look at the scale until day 8. I have two major questions. Is it okay to be on such a diet if you are trying to conceive or are pregnant? Also how slowly do you introduce carbs and other foods into your diet to keep the weight off. TIA

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      Tt 12 months ago

      Is hummus ok?

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      Paul 12 months ago

      Since we are allowed boil vegetable, can I make a soup of vegetable on day 2 ? (only vegetable, water and salt)

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      Kristen 12 months ago

      Can you have beans on this day? Like black beans, lentils??

    • Bilaras profile image
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      Edward Harris MSc 12 months ago from Earth

      @citra cook vegetables with different spice. Try asian style of cooking and add chicken or fish but in small quantity.

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      citra 12 months ago

      hi my husband really hates vegetable especially raw. what can I replace it with ?

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      Shanna hill 13 months ago

      Protein shakes?

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      Shanna hill 13 months ago

      Can you have prote in shakes? I've made it through the first two days and it's ruff. I'm so used to having protein in the morning.

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      Ns 13 months ago

      Hi for they 2 can we have veg soup ?

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      QH 13 months ago

      Like seriously O My God!

      Need some Boost up here,

      Phew, just day 2, I thought I liked carrots but now it occured to me, i DONT like them, eating veges ain't fun.... this is harddd..

      I am waiting for tomorrow when i could have some fruits with it

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      Sheila 13 months ago

      Day 1 is not that hard - plan your food and eat every 2.5 - 3 hours. It is ONE DAY of your life - focus on your goal. I am thinner this am for Day 2 - boiled the potato last night, cut in slices and frying crispy in a non-stick pan. I love veggies - way more than fruit, not looking forward to the bananas. I like "A" banana once every few months... not 8. Doubling my workout this week, too. Flavored vinegars are delicious - Trader Joe's has an orange one. Lime is better than lemon, too.

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      Diana 14 months ago

      Hi, on day 4 canot I replace bananas for something else? I don't like banana and milk also "/, maybe an apple ?

      Please help me someone?

      ....!!!

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      Sweetness1189 14 months ago

      Someone asked you about corn on day 2 and you said no to it but it's in your salad recipe. Are we not pose to put it in?

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      Sweetness1189 14 months ago

      Hello, I started this diet yesterday and it is a whole lotta food. What happen if I can't finish all of it? In day 2 the salad I can not eat all of that! Even when I divided it up into 4 meals. Do I gave to make the salad? Can I just make sure I try and eat it all through out the day made in different ways? Please help. I have been off my feet for three months and we al, know what that can do to a body. Thanx!!

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      zahra 14 months ago

      Hi today is my second day i ate breakfast at 11 am and then went on shopping and come back at 8 pm and then i ate veggies salad. Between 11am to 8 pm i just eat one cocumber and 7up bottle and nothing else, now i am feeling so low. Is it harmfull does this diet can work this way

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      katie 14 months ago

      Starting tomorrow. However, I drink diet soda instead of coffee. Can I drink diet soda while on this diet?

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      222222 14 months ago

      Is the menu optional? Like can I eat different types of vegetables during day 2

      or do I have to follow the menu?

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      Lou 14 months ago

      On vegetables day is there any other breakfast option. Can u have eggs n make a vegetable omelette?

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      analiza 14 months ago

      my first day today.. I love fruits and vegetable so this should be easy. i'll let you know how I feel on day 2! :)

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      They call me Peta 15 months ago

      @ the end of day 2 and i feel great. yesterday was tough for me. i felt unsatisfied even after i was full. today was better, i think the salt did me some good. looking 2 see how tomorrow goes.

    • Bilaras profile image
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      Edward Harris MSc 15 months ago from Earth

      @Joyce Rehmat yes boiled vegetables are good. Add a potato not multiple potatoes keep quantity to single medium potato.

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      Joyce Rehmat 15 months ago

      Can i eat boiled vegetables instead of salad? and if i can then can i add potatoes in my boiled veggies?

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      Edward Harris MSc 15 months ago from Earth

      @Danielle yes to avocado, no to corn, yes to peas.

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      Danielle 15 months ago

      Can we have avocado on Day 2 and are frozen corn & peas ok?

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      Eva 15 months ago

      Is brown rice ok, or should I stick with white rice?

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      Shiv 15 months ago

      When should I drink the green tea?

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      samira 16 months ago

      is it okay if I add some grilled chicken to this diet? obviously not a huge amount just to add some flavor?

    • Bilaras profile image
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      Edward Harris MSc 16 months ago from Earth

      @KB Absolutely not. I can write a 5000 word comment just to prove why a so called diet cola is bad food choice.

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      KB 16 months ago

      Can I drink a diet Pepsi

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      andy 16 months ago

      I am on day 2 of this diet and it is going well so far. Yesterday I did get a little ravenous in the afternoon but just ate some fruit and was fine. Pomegranates are not in season so I substituted blueberries and blackberries instead. I didn't go to bed or wake up hungry. This morning I had kind of a large potato, but only snacked on cherry tomatoes before lunch. The salad was surprisingly delicious and filling. I substituted spring mix greens and shredded red cabbage for the green cabbage and lettuce. I also added green pepper and 1/3 avocado. Hoping to keep going strong and feeling good. I used to be vegan and was a raw vegan for a while so this isn't as hard for me as some other people, I'm sure. Also, I have a BMI of 22.3, which is in the healthy range but pretty high for me, so I am expecting to have to do the diet for 2 weeks to lose 10 lbs. I am optimistic. Anyway, I just wanted to share my experience so far and say thanks to Bilaras and hang in there everyone else! :)

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      Edward Harris MSc 16 months ago from Earth

      @Smonroe97 i would recommend a calories homemade dressing using olive oil as a base. So called no calorie market products are mostly not healthy.

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      Smonroe97 16 months ago

      @Bilaras PLEASE RESPOND!!! I have been doing your diet for a week and I restart again today. For day 2 can i use a no calorie dressings I have found?? It contains absolutely no calories what so ever

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      Brandi 16 months ago

      Does this diet hit the minimum of 1200 calories per day for a woman? On the first day, I was so full of fruit and water that I didn't eat enough fruits to hit 1200. Normally, I have no problem eating far over 1200 calories, hence, the diet, but with the large amount of water and fiber, I felt if I ate anything else I was going to burst.

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      Ashley 16 months ago

      Can I have more than one potatoe on day 2? Or is it just the one for breakfast

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      Ilona reeves 16 months ago

      Wish me luck as I start this....

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      InvBuckaroo 17 months ago

      Day 1 was hard because spring is not the best fruit season, especially for watermelon. But I did it. I made a fruit salad for dinner. Day 2 was better. The salad was huge so I will eat it Day 3 adding the fruit to it. I feel great. It'll be interesting to see how this diet works.

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      Edward Harris MSc 17 months ago from Earth

      @kristy marshall Yes and it would work better if you make your own dressing.

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      kristy marshall 17 months ago

      can you have dump ranch as a dressing. Its light olive oil coconut milk gsrlic powder cilantro salt pepper lemond juice?

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      Edward Harris MSc 17 months ago from Earth

      @ma exact salad works best but staying within the rules all additional ingredients are good.

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      MA 17 months ago

      Tomorrow's my second day.. Do i need to prepare exactly that salad? Couldn't I just use only some of the ingredients? For example leave out the onion, the corn, the peas.

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      Edward Harris MSc 18 months ago from Earth

      @peggy yes you can continue this diet for another two weeks . Ill also recommend adding red beans and lentils on vegetable days from third week on this diet. So you can do 2 weeks by the book and from week 3 add some good protein sources. Beans, lentils, yogurt or eggs

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      Peggy 19 months ago

      I think it's confusing to people when you read you can eat all the veggies you want and then you read one potato, the soup or salad... And it's three meals a day but a sentence later you read small frequent meals are better.

      I like tomato juice. I'm not sure it's allowed and when... Between meals okay to get you through to the next meal? Glad I found this diet. Day one is almost over and I'm a little hungry and didn't finish all my fruit. I might have the last bit of it before bed to get through the night. I have peed a bunch today. Water weight I'm guessing. I worked out at the gym. I think that's okay. Walking 2 miles a day and elliptical for 39 minutes, nautilus machines for my thighs and butt on down and rowing for 10-15 min. Hope that exercise is okay. Getting ready for a last minute trip and have 3 weeks to lose 10-15 or more pounds. Someone asked what we can do if we want to continue diet after one week. Never saw a reply. If I don't get an answer I'm doing the cabbage soup diet starting on day 8. Anyone want to weigh in?? ⚖

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      Kel 19 months ago

      The first day went very well for me. The second day was going well, with the exception of a little fruit, but I was so carb starved by dinner that I had a bit of a turkey sandwich and a few potato chips. I'm hoping it doesn't throw me off too much and I can get back on track tomorrow. Really want to shed off a few pounds at least!

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      Jason 22 months ago

      Does corn count as a vegetable?

    • Bilaras profile image
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      Edward Harris MSc 24 months ago from Earth

      @sharon yes the 30 day version and ill be rolling out the modified version of 10 day liquid diet so keep checking. You can mail me @ bilaras450@gmail.com.

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      sharon 24 months ago

      Hi I lost 2kgs already on my 3rd day. I was reading the comments abt the corn. I ate 4 corns through out the day. Isit bad? And is there any other diet plans I can follow of u

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

      Contact me by email on " bilaras450@gmail.com " with your name and city for a quicker response.

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      Linda 2 years ago

      Day 2, the veg salad mix. How many servings can you have on day 2 and 3?

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      lindsey 2 years ago

      if i want to lose more than 10 pounds should i take a few days break and then do this again for another week?

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

      @Mimi kimchi is really good. If you have it go for it.

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      Mimi 2 years ago

      @Bilaras do you think I can eat kimchi, it's basically fermented cabbage with red pepper paste. It's does have a little bit of fish oil. Is it okay to eat

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      Shiva 2 years ago

      already lost 3 pounds :)

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      NoName 2 years ago

      Day 2, it is really hard to eat fruit only all day long, especially when u are living with your family... But I did, yoohoo~ will keep going, cannot wait to see how many I can lose after another 5 days...