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Lose 10 Pounds in a Week: Day Two

Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.


Seven Day Diet: Day Two

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 eat at regular times each day.

Day Two Menu


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.

A Note on Potatoes

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).

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.

Vegetable Salad Recipe

Here is a delicious vegetable salad recipe to keep you full and healthy.


  • 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)
Scroll to Continue

Vegetable Salad Instructions

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

How Was This Salad Recipe?

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.
  • Lose 10 Pounds in a Week: Day Three
    On day three you will combine fruits and vegetables. Includes a tasty salad recipe, a workout video, and expert advice to get you over your "hump" day. Plus, why good sleep is so important when dieting.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


femie on October 14, 2019:

I only lose 1 kg(2.205IB) ! I ate one piece of meat on Day 4! others are follow exactly sometimes didn't eat as well...:(

Edward Happer MSc (author) on July 02, 2019:

JimmyL its purely for the motivational purposes. Your weight will fluctuate throughout this diet. Some people see early results and some get results at a later stage.

Amara on June 26, 2019:

woke up this morning with my legs killlling me from that exercise yesterday, then went to go boil my potato but it was for some reason taking way more than normal so i had to take it out half raw and throw away the raw bit and eat the boiled bit which was barely anything, also my vegetable salad froze. in the fridge. made it yesterday. hope things turn out better for me ahha

JimmyL on June 26, 2019:

Anyone else see the part where it says don’t weigh yourself for a week?

Edward Happer MSc (author) on June 02, 2019:

For all 7 days link refer to this article.

Susan Bedford on April 30, 2019:

Only 2 days in and have gained 1lb

Ailyn on March 19, 2019:

Already down 2 pounds so happy!!!

Pappion on September 14, 2018:

I started yesterday I weighed 175 lb the day went well no hunger woke up this morning and my weight was 172.2 will not weigh again until I'm finished great diet

Jody Daskam on September 03, 2018:

Day 2: I made the salad and it is huge! I had a couple of servings, but no way I was able to eat all of it. I enjoyed the potato in the morning. Had a little bit of broccoli - I used some of the green onion and garlic and a little bit of extra light virgin olive oil to was good as a snack. I found myself being very tired and ended up taking a nap. I missed not having something sweet tasting today, so am looking forward to fruits tomorrow. So far so good.

hello on August 30, 2018:

If I have to cheat a few bites daily (my friend always makes me sample some of her cooking and if I don’t she will be really offended) will I still show some results or will the whole diet be thrown off?

MARWA Salem on August 15, 2018:

Day 1 i lost 1.1kg... about to finish day 2 and so excited

patel on July 30, 2018:

in salad it says one cabbage that is a lot of cabbage. Can you specify like you did with lettuce leave for example five lettuce leaves. Thanks.

ItReallyWorks on July 06, 2018:

Ok at end of Day2 and now down to 102.8kg from 104.5kg

Is happening the same speed it did last month I did this diet.

I was 114.9kg went down to 109.9kg in 5 days. Then over the next week, not even 'dieting' I continued down to 101.5kg.

But then I went back up to 104.5kg after drinking beer all day every day for a week.

Now back on this diet. My target is to come down from my 114.9kg to 90kg.

Something i might do a little different to others is that I drink about 10 cups of black coffee over the day.

Jo on July 04, 2018:

Can I add avocado to my salad?

Zizi on June 19, 2018:

Can I have an omlet with veggies on vegetable day?

lose40in8weeks on June 06, 2018:

When i was going to sleep last night I dreamt myself to sleep about the boiled potato I will have in the morning garnished with some of the chopped green onions. hmmmm. And it was wonderful.

Also my 5 senses were different, more atuned. Amazing.

Yesterday if I thought about a juicy hamburger I did drool, but this is my body being told the game is up.

Precious miller on May 01, 2018:

On my second day..first day was a walk over...only thing was I felt hungry all the time but always have fruits by my side..

Heather on April 30, 2018:

Started yesterday self control was hard! Gave my ope. Bottle of champagne to my neighbor.... this salad is a bit bitter but I’ll eat it! Loved the boiled potatoe. Looking forward to seeing results on day 8!

Edward Happer MSc (author) on March 21, 2018:

yes, but don't overcook them.

Frigault on March 21, 2018:

Here is an alternative for tge taste.. in a frypan add fresh choped garlic, curcum or ginger root and hot pepper "seed removed". Let fry on medium a minute then add carrots,onions celerie, pepper,coliflower, brocoli , snow peas, corn fry till veggies chages color and become bright and flashes (no more then five minute); add three table spoon of any wine "red or white" add green onion tomatos and any leafy veggies. And cook one minute Then for the grand final top with any citrus (presses orange,lime or lemon) and add chopped baliic or coriander or both. Don't exceed or whine.. can add a tea spoon of coconut oil at start of cooking juste to prevent sticking...

D on March 21, 2018:

Instead of Raw vegatables, could I cook them in a pan with a bit of soy sauce.

Shane on March 09, 2018:

I don't eat raw onions so what can I substitute wit?

Dee on November 22, 2017:


Please I'm confused on the potato. Do you mean sweet potato or Irish potato? I already got sweet potato and I'm on day 2 do I go out this morning to grab Irish potato or are the sweet potato good? Please reply thanks

Aubrey on October 24, 2017:

I added a 1/2 of an avocado with a 1/4 of the milk as a dressing and made the salad a little more appealing.

Pat on October 21, 2017:

@ Bilaras

I ate a pack of roasted peanuts on day 2. Do I need to start over?

Rachel on October 18, 2017:

Walden Farms makes zero calorie/sugar dressings, can this be used on salads?

Indhu on September 06, 2017:

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

Debdodson on September 02, 2017:

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 :(

Bettina on August 17, 2017:

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

Stuart kilbride on August 14, 2017:

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?

Kiwishocktarts on August 08, 2017:

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

Vicky17 on August 07, 2017:

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

Larisa on July 25, 2017:

Can I use Stevia as a sweetener?

faith on July 20, 2017:

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

Cookie 2 on July 11, 2017:

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

yayatyler on July 10, 2017:

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

Sgv on July 05, 2017:

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!

Ash on July 04, 2017:

Can you substitute potato with sweet potato? Thanks

brooke mcgee on June 26, 2017:

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

Tiffaney W. on June 25, 2017:

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.

Charm on June 06, 2017:

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.

joannie on May 17, 2017:

for day 2 can I have a jacket potato

Bhelskie on April 15, 2017:

Is turnips ok in day 1???

Flavor of the Gods on April 11, 2017:

Are collard greens ok?

Piny on March 30, 2017:

1st day....Good

Nathalie on March 27, 2017:

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.

GUEST on March 20, 2017:

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?

Molly on March 13, 2017:

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

Roopa laxmi on February 28, 2017:

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

Jyne ford on February 27, 2017:

I love this website

Ivy on February 27, 2017:

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

Edward Happer MSc (author) on February 13, 2017:

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

Chica on February 13, 2017:

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

Happy2017 on January 31, 2017:

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)

yvonne on January 16, 2017:

Can I have squash on my vegetable days?

Beth on January 04, 2017:

Is tofu allowed on this diet?

evah on December 27, 2016:

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.

Suzanne on December 26, 2016:

I like kombucha -can I drink that?

Manage craving on December 02, 2016:

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

SNE on November 30, 2016:

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...

Lisa P on November 22, 2016:

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?

Timothy Maporisa on November 12, 2016:

Worked for me lost 4,5kg in 7 days

wendygzz on November 11, 2016:

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?

فروغ from ????? on November 06, 2016:

2 days passed, I lost 2 kg :)

فروغ from ????? on November 05, 2016:

I'm on Day 2 and so happy :)


Maaney on November 01, 2016:


Its day 2:

I had a potato in the morning

Bell peppers (green & red) and corn



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!??? :-(

Edward Happer MSc (author) on November 01, 2016:

@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.

Scott on November 01, 2016:

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!

Joy on September 26, 2016:

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!

Kelly Handerson on September 26, 2016:

Can I roast my vegetables instead of boiling them?

Sherine Gomez on September 19, 2016:

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

nova on September 14, 2016:

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

sheila bowling on September 07, 2016:

day two, how about mushrooms and gabazza chick peas?

SLN on September 04, 2016:

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

Tt on September 04, 2016:

Is hummus ok?

Paul on September 03, 2016:

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

Kristen on September 01, 2016:

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

Edward Happer MSc (author) on August 29, 2016:

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

citra on August 29, 2016:

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

Shanna hill on August 25, 2016:

Protein shakes?

Shanna hill on August 25, 2016:

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.

Ns on August 22, 2016:

Hi for they 2 can we have veg soup ?

QH on August 16, 2016:

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

Sheila on August 01, 2016:

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.

Diana on July 29, 2016:

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?


Sweetness1189 on July 25, 2016:

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?

Sweetness1189 on July 25, 2016:

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!!

zahra on July 16, 2016:

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

katie on July 15, 2016:

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

222222 on July 10, 2016:

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

or do I have to follow the menu?

Lou on July 05, 2016:

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

analiza on June 30, 2016:

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! :)

They call me Peta on June 28, 2016:

@ 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.

Edward Happer MSc (author) on June 22, 2016:

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

Joyce Rehmat on June 22, 2016:

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

Edward Happer MSc (author) on June 21, 2016:

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

Danielle on June 20, 2016:

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

Eva on June 07, 2016:

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

Shiv on May 31, 2016:

When should I drink the green tea?

samira on May 30, 2016:

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

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