Diet plan to lose 10 kg (free)
Do you really want to tackle your weight now? And lose 10 kilos? It's a big challenge, but certainly not impossible! With the right mindset and a healthy diet, you will become the slimmest version of yourself. But where do you start? And what should you actually eat if you want to lose 10 kilos? We have drawn up two diet plans to lose 10 kilos. Free of charge!
What is healthy weight loss?
Healthy weight loss means eating well, being physically active, getting enough sleep, and having low stress, so you feel your best now and in the long term. Health is more than a number on the scale, so it's important to look at your body holistically.
Healthy weight loss also means not losing weight too quickly or following certain crash diets that are unsustainable. It is better to maintain a healthy lifestyle, which will help you not only reach but also maintain your target weight!
But how do you actually lose 10 kilos?
10 kg weight loss in 1 month meal plan
Let's start by saying that losing 10 kilos in one month is a very ambitious goal. Generally, it is recommended to lose weight gradually, about 0.5 to a maximum of 1 kilo per week, for sustainable results and, of course, to minimize health risks. A weight loss of 10 kilos in just one month would require an extreme calorie deficit and can be harmful to your health.
Read also: Meal plan for weight loss for men & women (free)
To help you get started, we have created an example weekly menu below with healthy and low-calorie meals. Of course, the number of calories in the meal also depends on the portion size.
10 kg weight loss weekly menu
| Day | Breakfast | Lunch | Snack | Dinner | Evening Snack |
| Monday | Oatmeal with berries and a handful of almonds | Grilled chicken breast with quinoa and steamed broccoli | An apple and a handful of walnuts | Baked salmon with sweet potato and asparagus | Greek yogurt with honey and chia seeds |
| Tuesday | Smoothie with spinach, banana, protein powder, and almond milk | Whole-wheat wrap with hummus, grilled vegetables, and chicken breast | Carrots with hummus | Stir-fry with tofu, brown rice, and mixed vegetables | A small handful of almonds |
| Wednesday | Whole-wheat toast with avocado, tomato, and a boiled egg | Salad with tuna, chickpeas, tomato, cucumber, and olive oil | A piece of fruit (pear, for example) | Turkey mince with zucchini, bell pepper, and whole-wheat couscous | A small bowl of mixed berries |
| Thursday | Greek yogurt with muesli, honey, and blueberries | Quinoa salad with feta, black beans, avocado, and a lemon dressing | A handful of pistachios (or other nuts) | Baked chicken with sweet potato fries and green beans | A small bowl of low-fat quark with cinnamon |
| Friday | Omelet with spinach, tomato, and mushrooms | Vegetable soup with lentils and a whole-wheat sandwich | A small handful of unsalted nuts | Grilled salmon with a salad of cucumber, tomato, and feta | A piece of dark chocolate (70% cocoa) |
| Saturday | Smoothie bowl with banana, spinach, mango, chia seeds, and (sugar-free) granola | Grilled chicken with a whole-wheat pita, hummus, and lots of vegetables | Cucumber and celery with (fresh) hummus | Vegetarian chili with beans, tomato, and bell pepper | A small bowl of mixed berries (like blueberries) |
| Sunday | Oatmeal with banana, flaxseed, and a teaspoon of peanut butter | Omelet with spinach, onion, bell pepper, and a whole-wheat sandwich | A piece of fruit (e.g., orange) | Grilled vegetable dish with sweet potato, carrot, and zucchini | A small handful of dried fruit |
10 kg weight loss in 2 months
Losing 10 kilos in two months is already more realistic, but still very ambitious. It means you need a daily calorie deficit of 1000 calories. And that's quite difficult! If you combine a balanced diet with a lot of exercise, it might be achievable. But it is still advisable to lose weight a little slower (and more sustainably!).
Reading tip: Low-carb diet: plan, recipes, pros & cons
Do you still want to tackle 10 kilos within 2 months? Then we have created an example schedule for your weekly menu. Read along!
Ready-made diet plan
| Day | Breakfast | Lunch | Snack | Dinner | Evening snack |
| Monday | Overnight oats with chia seeds, almond milk, and blueberries | Grilled chicken breast with whole-wheat couscous, roasted pumpkin and spinach | A piece of fruit (e.g. apple) | Baked cod with quinoa, grilled zucchini and cherry tomatoes | A bowl of Greek yogurt with honey and walnuts |
| Tuesday | Two boiled eggs with whole-wheat toast and avocado | Lentil salad with cucumber, tomato, red onion, feta and a lemon dressing | A handful of (unsalted) almonds | Chicken breast in tomato sauce with whole-wheat pasta and steamed broccoli | A square of dark chocolate (at least 70% cocoa) |
| Wednesday | Smoothie of spinach, banana, frozen berries, chia seeds and water | Vegetarian wrap with hummus, grated carrot, avocado and spinach | Carrots and celery with hummus | Stuffed bell peppers with lean ground beef, tomato, onion and whole-grain rice | A bowl of low-fat quark with raspberries or other berries |
| Thursday | Whole-wheat crackers with cottage cheese, smoked salmon, and dill | Chickpea salad with spinach, avocado, cherry tomatoes and olive oil | A piece of fruit (e.g. kiwi) | Vegetarian curry with chickpeas, cauliflower and whole-grain rice | A small handful of dried apricots |
| Friday | Oatmeal with cinnamon, apple slices and a drizzle of honey | Baked tofu with soba noodles, roasted vegetables and soy sauce | A handful of pistachios (or other type of nuts) | Turkey meatballs with sweet potato mash and green beans | A small bowl of mixed berries |
| Saturday | Omelet with spinach, mushrooms, bell pepper and a little cheese | Smoked chicken salad with apple, walnuts, blue cheese and a yogurt dressing | A small handful of walnuts | Grilled salmon with roasted sweet potato and steamed asparagus | A bowl of (low-fat) quark with a little honey |
| Sunday | Greek yogurt with muesli, flaxseed, honey and banana slices | Whole-wheat wrap with roast beef, spinach, grilled bell pepper and hummus | A piece of fruit (e.g. orange) | Stir-fry with chicken breast, mixed vegetables and brown rice | A few slices of cucumber with hummus |
Set realistic goals
We've already talked about it, but losing 10 kilos in one month is actually too ambitious. Even within two months, it will be difficult. First, decide if losing 10 kilos is really necessary. It often happens that you have an unrealistic idea of what a healthy weight actually is. It's smart to discuss with a doctor or dietitian what an ideal target weight is for you.
If you need to lose weight, aim to lose half to one kilo per week (or 2 to 4 kilos per month). People who lose weight slowly and gradually are more likely to keep it off in the long term than people who lose a lot of weight very quickly. Therefore, it is wise to lose weight in a sustainable way and truly adjust your lifestyle.
Do you want to lose 10 kilos? In a healthy, sustainable way, it will take about 20 weeks.
Read also: Losing 20 kilos: which diet plan works fast?
Plan your meals for all your nutrients
Your body needs nutrients every day to function properly. Plan your meals according to the Wheel of Five and eat as many whole, unprocessed foods as possible. Think of fiber, protein, and healthy fats. Below you will find some more tips:
- Make half of your plate vegetables and fruit.
- Make a quarter of your plate grain products. Choose whole grains at least half of the time.
- Fill a quarter of your plate with protein from foods such as poultry, fish, eggs, meat, legumes, nuts, and seeds.
- Also include a portion of calcium-rich foods such as milk, soy drink, or yogurt.
The exact amount of food you need depends on your goals. In addition to eating more whole foods like vegetables, you can also eat fewer highly processed foods, such as fast food, packaged snacks, baked goods, and candy.
Reading tip: Losing weight without a diet: is this the secret?
How long does it take on average to lose 10 kilos?
How long it takes on average to lose 10 kilos naturally depends on various factors. Think of your current weight, your daily calorie deficit, your metabolism, age, gender, and your physical activity level (how much you exercise and move).
A healthy pace for weight loss is half to a maximum of one kilo per week, with a preference for half a kilo per week. That means you'll be busy for about 20 weeks (four months) to lose 10 kilos. So you can lose weight faster, but faster doesn't always mean better. You quickly suffer from a yo-yo effect if you don't tackle your lifestyle and eating habits sustainably.
Choose fiber-rich and protein-rich meals and ensure sufficient healthy fats.
Read also: All vitamins and minerals: what are they all?
Summary: Losing 10 kg with a diet
To lose 10 kilos, a healthy and sustainable approach is essential. It is best to lose half to a maximum of one kilo per week. This way, you don't lose weight too quickly and you can make sustainable lifestyle adjustments. Think of a healthy diet and an active lifestyle, including sufficient sleep and stress reduction.
In this article, you get two free meal plans to lose 10 kilos in one or two months, although rapid weight loss is not recommended due to health risks and the yo-yo effect. Slow weight loss, about 20 weeks for 10 kilos, is most effective for long-term results. Set realistic goals for yourself and get started right away!