Lose 10 Pounds in a Week: Day Two

Updated on October 14, 2015
Bilaras profile image

Edward Happer 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 470 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.

Comments

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    • profile image

      Pappion 

      9 days ago

      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

    • profile image

      Jody Daskam 

      2 weeks ago

      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 saute...it 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.

    • profile image

      hello 

      3 weeks ago

      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?

    • profile image

      MARWA Salem 

      5 weeks ago

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

    • profile image

      patel 

      7 weeks ago

      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.

    • profile image

      ItReallyWorks 

      2 months ago

      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.

    • profile image

      Jo 

      2 months ago

      Can I add avocado to my salad?

    • profile image

      Zizi 

      3 months ago

      Can I have an omlet with veggies on vegetable day?

    • profile image

      lose40in8weeks 

      3 months ago

      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.

    • profile image

      Precious miller 

      4 months ago

      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..

    • profile image

      Heather 

      4 months ago

      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!

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      6 months ago

      yes, but don't overcook them.

    • profile image

      Frigault 

      6 months ago

      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...

    • profile image

      6 months ago

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

    • profile image

      Shane 

      6 months ago

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

    • profile image

      Dee 

      10 months ago

      Hi

      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

    • profile image

      Aubrey 

      11 months ago

      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.

    • profile image

      Pat 

      11 months ago

      @ Bilaras

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

    • profile image

      Rachel 

      11 months ago

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

    • profile image

      Indhu 

      12 months 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

    • profile image

      Debdodson 

      12 months 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 :(

    • profile image

      Bettina 

      13 months ago

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

    • profile image

      Stuart kilbride 

      13 months 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?

    • profile image

      Kiwishocktarts 

      13 months ago

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

    • profile image

      Vicky17 

      13 months ago

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

    • profile image

      Larisa 

      14 months ago

      Can I use Stevia as a sweetener?

    • profile image

      faith 

      14 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

    • profile image

      Cookie 2 

      14 months ago

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

    • profile image

      yayatyler 

      14 months ago

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

    • profile image

      Sgv 

      14 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!

    • profile image

      Ash 

      14 months ago

      Can you substitute potato with sweet potato? Thanks

    • profile image

      brooke mcgee 

      15 months ago

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

    • profile image

      Tiffaney W. 

      15 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.

    • profile image

      Charm 

      15 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.

    • profile image

      joannie 

      16 months ago

      for day 2 can I have a jacket potato

    • profile image

      Bhelskie 

      17 months ago

      Is turnips ok in day 1???

    • profile image

      Flavor of the Gods 

      17 months ago

      Are collard greens ok?

    • profile image

      Piny 

      18 months ago

      1st day....Good

    • profile image

      Nathalie 

      18 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.

    • profile image

      GUEST 

      18 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?

    • profile image

      Molly 

      18 months ago

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

    • profile image

      Roopa laxmi 

      19 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 

      19 months ago

      I love this website

    • profile image

      Ivy 

      19 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 imageAUTHOR

      Edward Happer MSc 

      19 months ago

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

    • profile image

      Chica 

      19 months ago

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

    • profile image

      Happy2017 

      20 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)

    • profile image

      yvonne 

      20 months ago

      Can I have squash on my vegetable days?

    • profile image

      Beth 

      20 months ago

      Is tofu allowed on this diet?

    • profile image

      evah 

      21 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.

    • profile image

      Suzanne 

      21 months ago

      I like kombucha -can I drink that?

    • profile image

      Manage craving 

      22 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?

    • profile image

      SNE 

      22 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...

    • profile image

      Lisa P 

      22 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?

    • profile image

      Timothy Maporisa 

      22 months ago

      Worked for me lost 4,5kg in 7 days

    • profile image

      wendygzz 

      22 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 

      22 months ago from ?????

      2 days passed, I lost 2 kg :)

    • forough profile image

      فروغ 

      22 months ago from ?????

      I'm on Day 2 and so happy :)

      :D

    • profile image

      Maaney 

      23 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 imageAUTHOR

      Edward Happer MSc 

      23 months ago

      @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.

    • profile image

      Scott 

      23 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!

    • profile image

      Joy 

      24 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!

    • profile image

      Kelly Handerson 

      24 months ago

      Can I roast my vegetables instead of boiling them?

    • profile image

      Sherine Gomez 

      2 years ago

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

    • profile image

      nova 

      2 years ago

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

    • profile image

      sheila bowling 

      2 years ago

      day two, how about mushrooms and gabazza chick peas?

    • profile image

      SLN 

      2 years 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

    • profile image

      Tt 

      2 years ago

      Is hummus ok?

    • profile image

      Paul 

      2 years ago

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

    • profile image

      Kristen 

      2 years ago

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

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      2 years ago

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

    • profile image

      citra 

      2 years ago

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

    • profile image

      Shanna hill 

      2 years ago

      Protein shakes?

    • profile image

      Shanna hill 

      2 years 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.

    • profile image

      Ns 

      2 years ago

      Hi for they 2 can we have veg soup ?

    • profile image

      QH 

      2 years 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

    • profile image

      Sheila 

      2 years 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.

    • profile image

      Diana 

      2 years 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?

      ....!!!

    • profile image

      Sweetness1189 

      2 years 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?

    • profile image

      Sweetness1189 

      2 years 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!!

    • profile image

      zahra 

      2 years 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

    • profile image

      katie 

      2 years ago

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

    • profile image

      222222 

      2 years ago

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

      or do I have to follow the menu?

    • profile image

      Lou 

      2 years ago

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

    • profile image

      analiza 

      2 years 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! :)

    • profile image

      They call me Peta 

      2 years 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 imageAUTHOR

      Edward Happer MSc 

      2 years ago

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

    • profile image

      Joyce Rehmat 

      2 years ago

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

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      2 years ago

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

    • profile image

      Danielle 

      2 years ago

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

    • profile image

      Eva 

      2 years ago

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

    • profile image

      Shiv 

      2 years ago

      When should I drink the green tea?

    • profile image

      samira 

      2 years 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 imageAUTHOR

      Edward Happer MSc 

      2 years ago

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

    • profile image

      KB 

      2 years ago

      Can I drink a diet Pepsi

    • profile image

      andy 

      2 years 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! :)

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      2 years ago

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

    • Smonroe97 profile image

      Smonroe97 

      2 years 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

    • profile image

      Brandi 

      2 years 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.

    • profile image

      Ashley 

      2 years ago

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

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