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Healthy 30-Day Diet Plan: Days 1-10

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

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

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

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

The 30-Day Diet Plan Focuses on Three Steps

  1. Organizing healthy meals.
  2. Exercise.
  3. Mental health and counseling.
30 day diet plan

30 day diet plan

Starting Your 30 Day Diet Plan: Days 1-10

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

Let's get started!

1. Organizing Healthy Meals

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

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

30-Day Diet Days 1–10 Meal Plan



2 slices of toast with butter, 1 glass of skimmed milk, and 1 piece of the fruit of your choice

Big bowl of fresh salad and a piece of grilled chicken

Drink green tea and eat an apple

Grilled meat with red beans


2 slices of toast bread with a chicken slice, 1 glass of skimmed milk, and a piece of the fruit of your choice

Freshly prepared salad with a bowl of red beans and an apple

Low-fat yogurt

Large serving of salad with chicken (do not deep-fry)


Bowl of low fat cereal and a piece of fruit of your choice

Low-fat chicken soup with garlic rice

Small serving of French fries (do not deep-fry)

Mac and cheese with skimmed milk


Single serving of eggs, 2 slices of toast, and glass of orange juice

Small serving of pasta with low-fat cheese and a glass of skimmed milk

Baked biscuits with tea

Single serving of vegetarian pizza, big bowl of salad


1 boiled egg with a glass of skimmed milk and a piece of the fruit of your choice

Freshly prepared salad with a bowl of red beans and an apple

Low-fat yogurt

Grilled chicken, salad and juice of your choice


Bowl of low-fat cereal and a piece of the fruit of your choice

Big bowl of fresh salad and a piece of grilled chicken

Small serving of French fries (do not deep-fry)

Mac and cheese with skimmed milk


2 slices of toast with a chicken slice, glass of skimmed milk, and a piece of fruit of your choice

Mixed vegetables served with baked chicken breast

Drink green tea and eat an apple

Grilled meat with red beans


1 boiled egg with a glass of skimmed milk and the fruit of your choice

Small serving of pasta with low-fat cheese and a glass of skimmed milk

Drink green tea and eat an apple

Single serving of vegetarian pizza, big bowl of salad


2 slices of toast with butter, 1 glass of skimmed milk, and a piece of fruit of your choice

Low-fat chicken soup with garlic rice

Low-fat yogurt

Large serving of salad with chicken (do not deep-fry)


Single serving of eggs, 2 slices of toast, and glass of orange juice

Big bowl of freshly prepared salad and a piece of grilled chicken

Baked biscuits with tea

Grilled chicken, salad, and juice of your choice

2. Exercise

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

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

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

3. Mental Health and Counseling

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

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

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

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

So pick either or both and begin!

The Next Ten Days

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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.


Julie on October 05, 2017:

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

Ana on October 04, 2016:

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!!

Rashed on July 12, 2016:


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

Edward Happer MSc (author) on November 22, 2015:

@farin its Macaroni and Cheese

Farin on November 20, 2015:

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

Fa on November 10, 2015:

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

Farin on November 08, 2015:

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

Farin on November 08, 2015:

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

Farin on November 07, 2015:

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

Edward Happer MSc (author) on November 05, 2015:

@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 on November 04, 2015:

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

Farin on November 03, 2015:

I can not eat fish can i chenge with chicken ?

Farin on November 03, 2015:

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 on November 01, 2015:

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

Edward Happer MSc (author) on November 01, 2015:

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

Farin on October 31, 2015:

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.

Krista on July 22, 2015:

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?

Ashleymill on July 09, 2015:

Can someone help lol what are the baked biscuits exactly?

Rhiannon on May 31, 2015:

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

rosita on May 31, 2015:

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.

Edward Happer MSc (author) on May 27, 2015:

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

Hema from NJ on May 26, 2015:

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.

Edward Happer MSc (author) on May 25, 2015:

@rita yes you can.

rita on May 25, 2015:

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

Edward Happer MSc (author) on May 13, 2015:

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

Hema from NJ on May 13, 2015:

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

Edward Happer MSc (author) on April 26, 2015:

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

Julie on April 23, 2015:

Thank you so much for this great advice.

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

Jah on March 29, 2015:


Please give me vegetarian diet plan for 30 days

Diana on March 25, 2015:

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.

clive on January 02, 2015:

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!

Mary Anne on October 23, 2014:

Can we have salad dressing on our salad?

maria on September 18, 2014:

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

Rana on September 12, 2014:

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?

Victoria on September 09, 2014:

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

namrata on August 23, 2014:

Please give me vegetarian diet plan for 30 days

Linda ceja on July 08, 2014:

Are these diets ok when breaks feeding??

Foyjur Razzak from Dhaka on April 24, 2014:

I have tried with success.

Naila on April 22, 2014:

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

Dossani on April 22, 2014:

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)

potter on April 04, 2014:

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?

Edward Happer MSc (author) on March 03, 2014:

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

bithi on February 28, 2014:

how kg weight can be reduced in this diet?

ushakiran alluri on February 27, 2014:

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..!!

Whitney G on February 25, 2014:

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

Edward Happer MSc (author) on February 23, 2014:

@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.

sb on February 18, 2014:

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...

zizi on January 24, 2014:

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

ann on January 17, 2014:

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

Sureshi on January 15, 2014:

Is this really works

Heather on January 13, 2014:

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

Buck on January 12, 2014:

Is your 7 day plan ok for diabetics,please reply

Janice on January 09, 2014:

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

zoe on January 05, 2014:

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

Edward Happer MSc (author) on January 02, 2014:

@Annastasia thanks

Annastasia on December 29, 2013:

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

Hina on December 13, 2013:

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.

ash on November 12, 2013:

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

Kim on November 05, 2013:

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?

stefania barbara on October 27, 2013:

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

Fatiha from CALGARY on October 27, 2013:

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.

Edward Happer MSc (author) on September 16, 2013:

@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.

Amp on September 13, 2013:

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

Edward Happer MSc (author) on September 12, 2013:

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

Park on September 09, 2013:

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

Edward Happer MSc (author) on September 06, 2013:

@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 .

Annepey on September 05, 2013:

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

Eduardo on September 02, 2013:

wait why french fries? isn't that unhealthy?

Shanna on August 10, 2013:

Is there something that can be substituted for the beans?

Sara on July 21, 2013:

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

Edward Happer MSc (author) on July 06, 2013:

@Kelsey minimum 20 pounds

Kelsey on July 05, 2013:

How much weight can yoy lose with this

Foyjur Razzak from Dhaka on May 14, 2013:

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.

Edward Happer MSc (author) on May 02, 2013:

@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.

Edward Happer MSc (author) on May 02, 2013:

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

Ashley on April 29, 2013:

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

Ashley on April 29, 2013:

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?

ninih on April 19, 2013:

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

Edward Happer MSc (author) on April 19, 2013:

@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 on April 18, 2013:

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.

Edward Happer MSc (author) on April 07, 2013:

@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 .

Whitney on April 06, 2013:

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.

Edward Happer MSc (author) on March 27, 2013:

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

mjag on March 24, 2013:

do you have any diet plan for vegitarians?

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