How to drop 10 lbs in 2 weeks

Want to lose weight? Drop 10 pounds with this healthy meal plan

You may have heard someone liken the "COVID 19" to the "Freshman 15" in jest. But for many of us, the play on words is all too real. A year of being confined to the house, seeking solace from the stressful state of the world in our favorite comfort foods, and being forced to put that gym membership on hold is starting to show up on the scale.

But the good news is, you've taken the first step: You're ready to start changing your life by making new healthy habits. Way to go! Now is the time to create a plan to help you accomplish your goals. Though trying to create a healthy meal plan from scratch can seem daunting. Luckily you don't have to worry about that TODAY nutritionist Joy Bauer is here to help!

Her "Drop 10 TODAY" plan has loads of delicious and satisfying recipe options for breakfast, lunch and dinner. You can mix and match all month long, repeating meals as often as you like. Plus, you can enjoy one to two Joy-approved snacks each day and unlimited non-starchy veggies.

How long will it take you to drop 10? Losing weight is personal and not a race. While some folks may drop 10 pounds in a month, others will hit their goal later and that's OK.

The best part? This plan is sustainable. Its filled with so many options and it's nothing like a fad diet. Youll not only feel energized and satisfied while youre losing weight, you can keep it off for good.

(Like any other plan, always check with your doctor before starting something new.)

Below is a week's worth of menu options that can be repeated throughout the month. Simply mix and match breakfasts, lunches, dinners and snacks to make a custom menu just for you. (Click here to see a larger version of the meal planner!)

Each morning meal follows a "10/4" winning combination, meaning these meals consist of at least 10 grams of protein and at least 4 grams of filling fiber to help jump-start your day and keep you energized until lunchtime. Also, sip on a beverage booster for an extra shot of morning energy. Choose between a cup (or two) of coffee or black/green tea. Skip the sugar and enjoy a splash of optional milk.

1. Avocado n egg toast

One slice of whole grain toast topped with 1/4 smashed avocado and one poached, hard-boiled or scrambled egg, with a sprinkling of preferred herbs and ground black pepper. Enjoy with half a grapefruit or one orange on the side.

2. Egg-vegetable scramble

One whole egg and three egg whites scrambled with any veggie combination (chopped tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) and one slice of whole grain toast OR one orange or half of a grapefruit.

You can substitute apple with 1/2 cup any fruit of choice.

Or try this recipe for chocolate banana overnight oatmeal.

The power of this colorful parfait lies in its energizing combo of protein-rich yogurt and fiber-rich berries. Add your choice of berries fresh or frozen!

This protein-packed smoothie will keep you energized until lunchtime.

Who wants sushi for breakfast? With this fruity spin, even the kids will dig in no chopsticks necessary. It's fast and easy to put together and fun to devour.

Craving a warm and hearty morning meal that will leave you feeling focused and energized? Lean egg whites, Canadian bacon, reduced-fat cheese and a whole-grain English muffin are the secret ingredients in this slimming breakfast sandwich.

These sweet and yummy protein pancakes are a breeze to whip up (and then clean up). All you need is a blender and a skillet.

French toast fanatics, this recipe is for you! Its sweet and delicious, and theres no skillet required.

Midday meals follow Joys 3 P Plan that stands for protein, produce and powering down. At lunch, youll enjoy tasty options packed with ample protein (think chicken, turkey, lentils, eggs, low-fat dairy and more) and 2 cups produce (specifically non-starchy veggies from the unlimited list below). Youll also need to take a break from electronics, including computers, TVs and smartphones. Protein and produce provide a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, youll be present and more mindful during the meal.

1. Drop 10 salad

Mixed leafy greens topped with 5 ounces of protein (chicken, turkey, salmon, shrimp or tofu), half-cup beans and unlimited non-starchy vegetables (see the photo at the bottom of this post for vegetables you can choose). Dress with 1-2 teaspoons of extra virgin olive oil + unlimited vinegar or fresh lemon juice (alternatively, you can use 2-4 tablespoons of low-calorie vinaigrette).

2. Open-faced turkey & Swiss sandwich

One slice whole-grain bread layered with 4 ounces turkey, one slice of Swiss cheese, 1 tablespoon mustard or hummus and preferred vegetables (lettuce, tomatoes, onions, roasted peppers, etc.). Enjoy with 2 cups of baby carrots on the side. *If preferred, nix the cheese and enjoy your sandwich on two slices of bread.

3. Soup and salad

Two cups of lentil, black bean or hearty vegetable soup with a side salad filled with non-starchy veggies and dressed with 1 teaspoon of extra virgin olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).

4. Cantaloupe and cottage cheese

Half of a cantaloupe with 1 cup low-fat cottage cheese topped with 2 tablespoons nuts or seeds of your choice and 2 cups non-starchy vegetables on the side (for example, cherry tomatoes, cucumbers or bell pepper sticks).

On a bed of baby spinach leaves + 1/2 whole grain pita.

With 1 cup non-starchy vegetables on the side.

7. Restaurant fare: chicken or fish with veggies

Five ounces cooked fish or skinless chicken (grilled, baked or broiled) and lots of steamed, grilled or roasted veggies on the side.

Enjoy with 1 cup sugar snap peas or sliced cucumbers.

Enjoy with side salad dressed with 1 teaspoon of extra virgin olive oil and unlimited vinegar or fresh lemon juice.

Enjoy with one slice of whole grain bread and 1 cup fresh fruit salad.

Dinner is all about the pregame. Before starting supper, drink 2 cups (16 ounces) flat or sparkling water and eat one large handful (about 1 cup) of non-starchy vegetables. Then enjoy your meal. This strategy helps take the edge off your hunger and enables you to start filling up.

1. Burger and Fries

A bun-less burger of choice (lean beef, turkey, vegetarian) layered with lettuce, tomato, onion and a squirt of ketchup or salsa with one serving of oven-roasted sweet potato friesand 2 cups steamed or roasted vegetables or a salad dressed with 1 teaspoon of extra virgin olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette). You can also skip the fries and instead enjoy your burger on a half bun.

Feel like cooking? Try these simple recipes:

Enjoy one to two servings of cauliflower fried rice and 4 ounces cooked protein of your choice such as shrimp, fish, chicken, tofu, pork tenderloin, lean steak or poultry sausage or 3/4 cup cooked black beans.

3. Baked fish with broccoli and sweet potato

Five to 8 ounces grilled, roasted or baked fish (cooked with 1 teaspoon olive oil, fresh lemon juice, salt, pepper and preferred seasonings) and 2 cups steamed or roasted broccoli and 1/2 baked sweet potato.

Eat with 2 cups of steamed green beans or sugar snap peas.

Enjoy up to two servings.

6. Slow cooker comfort food

Try my Chicken Curry and Vegetables or Slow Cooker Chicken and Black Bean Chili. For the Slow Cooker Chicken and Black Bean Chili, enjoy one serving with 1 dollop low-fat Greek yogurt + cup reduced-fat shredded cheddar cheese + cup cooked brown rice or quinoa (or half a baked potato)

7. Pork tenderloin, baked potato and carrots

Five ounces of roast pork tenderloin with 2 cups cooked carrots and half a baked potato topped with 2 tablespoons of low-fat Greek yogurt or light sour cream and/or 2 tablespoons salsa.

Eat with roasted broccoli or cauliflower and 1 cup cooked brown rice or quinoa.

Serve with 1 cup cooked brown rice or quinoa.

Serve with 1 cup steamed edamame in the pod.

Snacks

Enjoy one to two snacks each day and add your favorites to this list! (Click here to see a larger version of Joy's approved snacks.)

Plus, you can enjoy any of your favorite veggies from the unlimited non-starchy vegetable list. (Click here to see a larger version of approved non-starchy vegetables.)

Get the recipes from the plan

Any health-related information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider for any questions you may have regarding a medical condition, or before embarking on any diet, exercise or wellness program.

Want to lose 10 pounds? Follow these 6 steps

Trying to lose 10 pounds? You may encounter some challenges along the way, as it can be hard to lose weight consistently without yo-yo-ing, but, it is possible if you make lifestyle changes that you're able to stick with.

And you don't have to completely overhaul your life, either. Targeting a few important areas, such as certain diet choices and hydration, you might find that it's not as hard as you'd think to drop some weight. These are my top tips for losing 10 pounds.

1. Start your day with water and continue drinking it all day.

Many people confuse thirst for hunger especially when that 3 p.m. slump kicks in so drinking more water throughout the day can help you keep your energy up without eating more. The goal should be to drink about 64 ounces of water a day, but some people may need more.

Plus, if you drink a big glass of water in the morning, it can help you frame your mindset for the day around your health goals. Being hydrated makes it easier to hit the gym and squeeze in a few extra steps throughout the day, and make more nutritious food choices for breakfast. And it can help keep your bowel movements regular.

2. Make protein a priority.

Protein is known to help you feel more satisfied and full for longer, so it's a great way to help yourself to eat less (and therefore lose weight). As a nutrient in the body, it helps build muscle and with blood clotting, and works in tandem with hormones that control hunger and how quickly food leaves your stomach. It also burns more calories when it's being digested than carbs or fat.

Loading up on protein at breakfast can make you feel more satisfied for the rest of the day and even keep cravings at bay at night. You may notice that on days where you eat less protein in the morning, you eat more snacks later in the day.

These high protein breakfast ideas can get you started on your weight loss journey.

3. Eat your greens.

Green veggies get five gold stars. They are packed with fiber and water volume, both of which help you to stay full and regular. They're also loaded with antioxidants which help fight disease and inflammation, and, of course, theyre low in calories.

Fighting inflammation with antioxidants can aid in weight loss. Foods that are high in the antioxidants vitamin C, E and beta carotene may help reduce fat storage by regulating your body's use of the hormone insulin. Greens are an excellent source, but you can also find these compounds in citrus fruits, almonds and sweet potatoes.

My favorite greens are broccoli rabe and spinach, and I recommend getting in greens at least twice a day. During meals, fill up on greens first, and youll find that you naturally begin to eat less of the perhaps more "unhealthy" parts of your plate.

4. Make fat your BFF.

Eating fat doesnt make you fat (overeating anything of course will cause you to gain weight). Actually, it can help make you thin. Fat tastes good and helps to keep you satisfied. It also helps you burn fat by taking fat out of your cells, so you can use it for energy.

As with any food, portion control is key, but be sure to get fat in consistently throughout the day (about 30% of your calories should come from fat). Instead of having a big apple for a snack, have a small apple with two teaspoons of almond butter. And, instead of sugar-laden, fat-free salad dressing go for olive oil and vinegar mixed with herbs and spices.

5. Listen to your body.

Listening to your body is key when it comes to losing weight. Focusing on whole, real foods packed with protein, healthy fat, fiber and antioxidants is crucial (and Id rather you overeat these foods than chips and dip, and cupcakes) but learning how much to eat by listening to your body is going to be key when it comes to losing weight.

I teach my clients to rate their hunger using the "hunger quotient." This is the number (related to a feeling) to describe how hungry you truly are. You want to aim to be between a 6 and a 4 at the beginning and end of your meals and snacks. A 6 is slightly hungry and a 4 is slightly satisfied. When meals and snacks are skipped during the day, HQ gets thrown off and it is easy to end up making poor food choices and overeating.

6. End your night with meditation.

Stress affects every aspect of your health, including your weight. Even exercise probably wont do the trick if stress is throwing your hormones out of whack. Prolonged excess stress not only causes an imbalance in your hormones which leads to weight in the mid-section, but it also increases free radicals (think inflammation), and it can increase emotional eating.

Managing your stress can have a huge effect on your weight-loss efforts. Meditation, even if for five minutes, has been shown to reduce anxiety with every session practiced. So while adding a new fitness routine is vital to your weight-loss goals and chugging water is too, add a stress management tool for maximum effectiveness.