How To Lose 10 Pounds In 2 Weeks: Our Top Tips + Meal Plan

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There are lots of different weight loss challenges, but one of the most appealing is how to lose 10 pounds in two weeks, as this is short enough to stay motivated and significant enough in terms of weight loss to be motivating. 

But, can you lose 10 lbs in 2 weeks? What are the best tips for how to lose 10 pounds in 2 weeks? What is the best “lose 10 lbs in 2 weeks meal plan”?

In this guide to how to lose 10 pounds in 2 weeks, we will discuss if you can lose 10 pounds in two weeks, tips for how to lose 10 lbs in 2 weeks, and a 2 week 10 pounds weight loss meal plan to get you started!

We will cover:

  • Can You Lose 10 Lbs In 2 Weeks?
  • How To Lose 10 Pounds In 2 Weeks Meal Plan

Let’s dive in!

A person measuring their waist with a tape measure.

Can You Lose 10 Lbs In 2 Weeks?

We would love to say that everyone will be able to lose 10 pounds in two weeks by following the best 10 lbs 2 week meal plan and weight loss program, but the reality is that losing 10 pounds of fat in two weeks is not safe or advisable.

According to the Centers for Disease Control and Prevention (CDC), you should only aim to lose 1 to 2 pounds of fat per week for healthy, sustainable weight loss.

However, this refers to true fat loss, which requires creating a caloric deficit (burning more calories per day than you are eating).

For true fat loss, you lose 1 pound of body fat for every 3500 calories that you burn above what you are consuming.

This means to lose the recommended upper range of 2 pounds per week, you need to create a daily caloric deficit of 500 to 1000 calories.

Losing 10 pounds of fat in 14 days is therefore unreasonable because it would necessitate burning 2,500 cal per day above your caloric needs.

Related: Daily Calories And BMR Calculator

A person on s scale.

A more reasonable goal is to lose 10 pounds in 30 days or even 10 pounds in six weeks for a safe and sustainable rate of fat loss.

It is possible to lose 10 pounds in two weeks if you are considering overall weight and you have chronic inflammation and water retention. In this case, you will lose water weight as well as body fat.

If you are significantly overweight or obese according to your body mass index (BMI approaching or above 30 kg/m2), and/or you have been following an unhealthy diet and been relatively sedentary, there’s a good chance you have a lot of water weight to lose.

Related: BMI Calculator

Therefore, you can lose body fat at a faster rate, potentially making it possible to lose 10 pounds in 2 weeks.

Again, however, this will be a combination of actual body fat if you create a caloric deficit through diet and exercise as well as water weight by shifting the foods that you are eating and your hormonal balance.

A bag of groceries and a meal plan form.

Related: Body Fat Calculator

How To Lose 10 Pounds In 2 Weeks Meal Plan

There isn’t a best weight loss meal plan for how to lose 10 pounds in 2 weeks as it will depend on your dietary needs, food preferences, and budget.

We all have different caloric needs, and if you want to follow an ongoing, healthy, sustainable weight loss meal plan, you should only be aiming to create a 500 to 1000-calorie deficit every day between your 10-pound weight loss diet and your exercise program relative to your total daily energy expenditure.

However, we have created a 10 lbs in 2 weeks meal plan for weight loss that is intended to jumpstart weight loss by helping shed extra water weight and reset your pallet.

It will also steer you away from high-sugar, high-sodium, and fatty, processed foods so that you can make healthier weight loss diet choices moving forward.

This 2 week 10 pound weight loss meal plan is not intended to be a long-term diet as it provides too few calories for almost all adults, according to the USDA.

It is also meant to be combined with exercise to create a 1000-calorie deficit per day for 2 pounds of fat loss per week.

You will need to adjust portion sizes accordingly based on your own caloric needs.

You can either follow the Day 1 meal plan every day for the first week and then follow the Day 2 meal plan for the second week to make meal prepping for a 2 week 10 pound weight loss diet plan easier, or you can alternate every other day through the 2-week weight loss program if you like more variety.

A jar of lemon water.

Day 1

Wake up: 12 ounces of lemon water

Breakfast: 350 calories, 20 grams of carbs, 12 grams of fat, 37 grams of protein, 5 grams of fiber

  • 1 cup of low-sodium cottage cheese (180 calories, 1 g fat, 12 g carbs, 28 g protein) with 1/4 cup blueberries (20 calories, 5 g of carbs 3 g fiber) and 3 tablespoons of pumpkin seeds (150 calories, 3 g carbs, 2 g fiber, 11g fat, 9 g protein) = 37 g protein
  • Green tea

Snack: 125 calories, 25 grams of protein, 2 grams of carbs 

  • Chocolate protein shake made with one scoop of clean whey protein or plant-based protein powder, 1 cup unsweetened almond milk, 1 tsp dark cocoa powder (unsweetened), a dash of liquid stevia, 1 cup baby spinach
A bowl of spinach.

Lunch: 245 calories, 5g of carbs, 37g of protein, 7g of fat

  • One 3-ounce can of light tuna in water, 2 celery stalks chopped, 1 tablespoon of Dijon mustard: 100 calories, 20 g of protein, 2 g of net carbs 
  • Spinach salad with 1.5 cups of spinach, 2 tablespoons of walnuts, the egg whites of 3 hard-boiled eggs but just the whites, 1 plum tomato chopped, lemon juice, and a dash of extra virgin olive oil: 145 calories, 7 g of fat, 3 g net carbs, 17 g protein 
  • 8 to 12 ounces of water

Snack: 165 calories, 28 grams of protein, 1 gram of net carbs

Dinner: 440 calories, 23 grams of fat, 47 grams of protein, 8 grams of carbs, 6 grams of fiber

  • 7 ounces of salmon, 1.5 tablespoons of lemon juice, 1 garlic clove, 1/2 tablespoon of olive oil (350 calories, 19 g of fat, 40 g of protein, 2 g of carbohydrates)
  • Spinach and broccoli salad with 2 cups of baby spinach, 1/2 cucumber sliced, ½ cup mushrooms, ½ cup of broccoli florets chopped, lemon juice to taste, 1 tablespoon of pumpkin seeds, ¼ cup of tomatoes, lemon juice (90 calories, 4 g fat, 7 g protein, 6 g fiber)
  • 12 ounces of water
  • Ginger tea
Grilled salmon.

Snack: 155 calories, 20 grams of protein, 5 grams of fat, 6 grams of net carbs

  • 3/4 cup (6 ounces) of plain nonfat Greek yogurt (100 calories, 17 g of protein, 6 g of carbs) and 1 tablespoon of hemp seeds (55 calories, 3 g of protein, 5 g of fat)

Total: 1475 calories

Day 2

Wake up: 12 ounces of lemon water

Breakfast: 310 calories, 20 grams of carbs, 7 grams of fat, 33 grams of protein, 7 grams of fiber

  • Yogurt Parfait: 3/4 cup plain nonfat Greek yogurt, 10 almonds, 1/2 cup raspberries 210 calories, 7 g of fat, 21 g of protein, 17 g of carbs, 6 g fiber
  • Egg white scramble with 1.5 cups of baby spinach (7 calories per cup) and 5 egg whites (17 calories per egg white from a large egg, 4 g of protein) calories: 100 calories, 22 g of protein, 3 g of net carbs 
  • Green tea
A turkey wrap.

Snack: 100 calories, 20 grams of protein, 2 grams of net carbs

Lunch: 370 calories, 7 grams of carbs, 14.5 grams of fat, 53 grams of protein, 6 grams fiber

  • 6 ounces grilled chicken breast (268 calories, 50 g of protein, 5 g of fat), 2 cups romaine lettuce, 4 cherry tomatoes, 1 cup sliced cucumber, 1 tablespoon of peanuts (52 calories, 5 g of fat, 2 g of protein, 2 g of carbs), 1 teaspoon olive oil (40 calories, 4.5 g of fat), 1 tablespoon lemon juice, fresh parsley
  • 12 ounces of water

Snack: 265 calories, 42 grams of protein, 12 grams of carbs, 2 grams of fat

  • Chocolate protein shake made with one scoop of clean whey protein or plant-based protein powder, 1 cup unsweetened almond milk, 1 tsp dark cocoa powder (unsweetened), dash of liquid stevia, 1 cup baby spinach, 3/4 cup (6 ounces) of plain nonfat Greek yogurt (100 calories, 17 g of protein, 6 g of carbs) and ½ cup frozen mixed berries (40 calories, 6 g of carbs, 3 g of fiber)
A protein shake.

Dinner 380 calories, 24 grams of fat, 7 grams of carbs, 35 grams of protein 

  • Pecan-crusted tilapia with 1/4 cup of chopped pecans, 4 ounces of tilapia, cumin and black pepper to taste, and 1 1/2 tablespoons of Parmesan cheese (290 cal, 1 g of net carbs, 20 g of fat, 28 g of protein)
  • Spinach and broccoli salad with 2 cups of baby spinach, 1/2 cucumber sliced, ½ cup mushrooms, ½ cup of broccoli florets chopped, lemon juice to taste, 1 tablespoon of pumpkin seeds, ¼ cup of tomatoes, lemon juice, parsley (90 calories, 4 g fat, 7 g protein, 6 g fiber)
  • 12 ounces of water
  • Ginger tea

Total: 1425 calories

Overall, this is a low-calorie, high-protein weight loss diet plan.

Although we do not believe you should try to lose 10 pounds in two weeks or assert that this weight loss meal plan will help you lose 10 pounds in two weeks, it is a good framework that you can adjust for your own 10-pound weight loss diet plan.

Also, keep in mind that the best diets are long-term and not 2 week crash diets unless you only need to lose a little bit of weight. Therefore, for a more sustainable healthy diet for weight loss, check out our Mediterranean diet guide here.

A salad, an apple and a diet plan form.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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