How to Safely Lose 10 Pounds in 30 Days
30-Day Low-Cal and Low-Carb Weight Loss Plan to Lose 10 Pounds
How to Safely Lose 10 Pounds in 30 Days. Losing 10 pounds in 30 days can be challenging – but it’s also a very realistic goal for many women, depending on current weight, activity level, and metabolic health. It is achievable by consuming a consistent calorie deficit of about 1,200–1,300 calories and 30-50 net carbs per day.
This along with a combination of exercise and lifestyle changes, will get you to achieve your 10 pound loss and help keep the weight off.
Using myself as an example, as stress and other set backs have once again wrecked my life over the past couple of months, I’ve managed to gain back all the weight I lost prior to today. I see it in my face and my gut, and feel it with my tight clothes. Heck man, we’re already 5 months into the new year with summer being right around the corner. So for my own sanity and peace of mind, my goal is to lose 10 pounds if not a few more, which will help me start feeling better about myself.
30-Day Low-Cal and Low-Carb Weight Loss Plan to Lose 10 Pounds
If you’re like me and want to lose some weight, here’s a 2 week diet plan that will not leaving you feeling like you’re starving yourself. I will be starting this today (MY BIRTHDAY) and will repeat the meals come week 3 and week 4. And since I’m a firm believer of the benefits of bone broth, I will also include 2-3 cups of bone broth to my diet every day.
Follow along if you too want a weight loss plan that will help you safely lose 10 pounds in 30 days. And let me know your results as well. I’ll be posting mine every few days (yes, I’m a scale freak). Best wishes
How to Safely Lose 10 Pounds in 30 Days
Here’s my complete guide tailored to 30-50 carbs and a 1,200 calorie daily intake:
✅ Weight Loss Basics
To lose 10 lbs in 30 days, you need a calorie deficit of ~35,000 calories over 4 weeks, or about 1,200+ per day. A low-carb, high-protein plan helps by reducing appetite, stabilizing blood sugar, and increasing fat burning.
✅ Macros for a 1,200 Calorie Low-Carb Diet
Protein: ~100–120g (40%+ of calories)
Fat: ~50–60g
Net Carbs: 30–50g/day (subtract fiber from total carbs)
This keeps insulin low and encourages fat loss.
✅ What to Eat (Low-Carb, High Protein Focus)
Protein (Base of every meal)
Chicken breast
Eggs/egg whites
Turkey
Salmon/tuna
Greek yogurt (plain, full-fat or 2%)
Tofu or tempeh
Vegetables (Low-carb, high fiber)
Spinach, kale, arugula
Zucchini, cucumber
Broccoli, cauliflower
Mushrooms, bell peppers
Asparagus, green beans
Fats (for satiety)
Avocado (¼ to ½ per day)
Olive oil (1–2 tsp per meal)
Nuts/seeds (small portions)
Coconut oil, butter (limited)
Avoid:
Bread, pasta, rice, sugar, baked goods
Juice, soda, energy drinks
Beans, lentils (limit due to carbs)
✅ Exercise: Burn Calories and Build Muscle
Aim for at least 5 days/week of workouts:
Strength training (3x/week): 30–45 minutes. Focus on compound movements like squats, lunges, push-ups.
Cardio (4–5x/week): 30–60 minutes. Mix HIIT, brisk walking, running, cycling, or classes.
Add NEAT (non-exercise activity): walk more, take stairs, stand often. Just walking 8-10K steps/day boosts fat loss. Check out my BENEFITS OF WALKING
✅ Lifestyle Habits
Stay hydrated (at least 8 glasses/day)
Sleep: 7–9 hours/night. Poor sleep disrupts hormones and increases cravings.
Track food with an app (like Carb Manager or MyFitnessPal)
Stress control: Try journaling, yoga, or deep breathing.
Avoid mindless snacking.
14 Day 1200-Calorie Low-Carb Meal Plan
WEEK 1
Day 1
Breakfast: 2 scrambled eggs with spinach in olive oil + ½ avocado (300 kcal, 10g carbs)
Lunch: Grilled chicken salad with olive oil vinaigrette (350 kcal, 8g carbs)
Dinner: Baked salmon, roasted cauliflower & zucchini (420 kcal, 10g carbs)
Snack: 10 almonds (70 kcal, 2g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 2
Breakfast: Greek yogurt with chia seeds (200 kcal, 10g carbs)
Lunch: Tuna lettuce wraps + boiled egg (350 kcal, 5g carbs)
Dinner: Turkey stir-fry with broccoli and bell pepper (400 kcal, 12g carbs)
Snack: Cheese stick + walnuts (120 kcal, 2g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 3
Breakfast: Omelet with eggs, mushrooms, and cheese (200 kcal, 3g carbs)
Lunch: Chicken Caesar salad (no croutons) (400 kcal, 6g carbs)
Dinner: Beef and veggie skillet (450 kcal, 10g carbs)
Snack: Cottage cheese (80 kcal, 4g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 4
Breakfast: Protein smoothie with berries and spinach (180 kcal, 8g carbs)
Lunch: Egg salad in lettuce wrap + cherry tomatoes (300 kcal, 7g carbs)
Dinner: Grilled shrimp + asparagus + side salad (450 kcal, 10g carbs)
Snack: Celery with peanut butter (120 kcal, 4g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 5
Breakfast: Chia pudding with almond milk and flaxseed (150 kcal, 8g carbs)
Lunch: Turkey lettuce wraps + cucumber + boiled egg (350 kcal, 5g carbs)
Dinner: Baked cod with Brussels sprouts (450 kcal, 12g carbs)
Snack: String cheese + olives (100 kcal, 2g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 6
Breakfast: Hard-boiled eggs + ½ avocado (250 kcal, 6g carbs)
Lunch: Greek salad with chicken (400 kcal, 10g carbs)
Dinner: Stir-fried tofu with cabbage and bok choy (400 kcal, 10g carbs)
Snack: Almond butter (100 kcal, 3g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 7
Breakfast: Egg muffins with cheese, spinach, and peppers (180 kcal, 4g carbs)
Lunch: Sardine salad + ½ avocado (400 kcal, 6g carbs)
Dinner: Grilled steak with garlic green beans (450 kcal, 10g carbs)
Snack: Boiled egg (70 kcal, 1g carbs
Optional: Drink 2-3 cups Bone Broth
———-
WEEK 2
Day 8
Breakfast: 3 egg whites + 1 whole egg scrambled with spinach and mushrooms (170 kcal, 5g carbs)
Lunch: Zucchini noodles with grilled chicken and pesto (350 kcal, 10g carbs)
Dinner: Pan-seared tilapia with steamed broccoli and butter (400 kcal, 8g carbs)
Snack: Handful of pecans (120 kcal, 2g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 9
Breakfast: Greek yogurt with ground flaxseed and cinnamon (200 kcal, 7g carbs)
Lunch: Turkey burger wrapped in lettuce with mustard + side salad (350 kcal, 9g carbs)
Dinner: Baked chicken thighs with sautéed kale (420 kcal, 6g carbs)
Snack: Boiled egg (70 kcal, 1g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 10
Breakfast: Chia seed pudding with unsweetened coconut milk (220 kcal, 8g carbs)
Lunch: Tuna stuffed avocado halves (350 kcal, 9g carbs)
Dinner: Zucchini lasagna (with ricotta, ground beef, and marinara) (420 kcal, 10g carbs)
Snack: Celery with almond butter (120 kcal, 4g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 11
Breakfast: Smoothie with protein powder, spinach, avocado, almond milk (180 kcal, 6g carbs)
Lunch: Chicken lettuce wraps with bell pepper strips (350 kcal, 7g carbs)
Dinner: Grilled shrimp with cauliflower rice (420 kcal, 8g carbs)
Snack: Cheese stick (80 kcal, 1g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 12
Breakfast: 2 boiled eggs + ½ avocado (250 kcal, 6g carbs)
Lunch: Eggplant pizza (eggplant slices, tomato sauce, cheese) (300 kcal, 8g carbs)
Dinner: Ground turkey with green beans and olive oil (450 kcal, 7g carbs)
Snack: Walnuts (120 kcal, 2g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 13
Breakfast: Scrambled eggs with feta and cherry tomatoes (220 kcal, 5g carbs)
Lunch: Salmon salad with olive oil & lemon dressing (350 kcal, 4g carbs)
Dinner: Tofu stir-fry with cabbage and mushrooms (450 kcal, 10g carbs)
Snack: Pumpkin seeds (100 kcal, 3g carbs)
Optional: Drink 2-3 cups Bone Broth
Day 14
Breakfast: Cottage cheese with a few raspberries and cinnamon (180 kcal, 7g carbs)
Lunch: Chicken breast with asparagus and garlic butter (350 kcal, 6g carbs)
Dinner: Beef and spinach stuffed bell peppers (460 kcal, 8g carbs)
Snack: 10 almonds (100 kcal, 2g carbs
Optional: Drink 2-3 cups Bone Broth
If you want to print out the two weeks of meals listed here, click these links for your printable PDF’s. Best wishes to you on your weight loss endeavors.