Diet menu to lose 10 kilos: effective slimming program in 7 days

The keys to losing 10 kilos sustainably

Before diving into our sample diet plan to help you lose 10 kilograms, it's crucial to grasp the key principles behind healthy and lasting weight loss:

• Prioritize foods high in fiber, protein, and healthy fats, which help you feel full and curb unnecessary snacking.
• Cut back on ultra-processed foods, as well as those high in sugar and unhealthy fats.
• Stay hydrated by drinking enough water throughout the day (at least 1.5 liters).
• Avoid skipping meals; instead, focus on smaller, more frequent portions rather than heavy, filling meals.
• Incorporate regular physical exercise to speed up weight loss and support overall well-being.

Monday  
**Breakfast:** 1 serving of plain yogurt, 30g of unsweetened muesli, a fresh fruit, and a cup of green tea without sugar.  
**Lunch:** A mixed green vegetable salad with quinoa, grilled salmon, and a light vinaigrette made with olive oil.  
**Snack:** An apple with a small handful of almonds.  
**Dinner:** Homemade vegetable soup (no cream), grilled chicken breast, and oven-roasted vegetables.  

Tuesday  
**Breakfast:** A smoothie blending red fruits, spinach, chia seeds, and almond milk.  
**Lunch:** Whole-grain sandwich filled with turkey, tomatoes, cucumber, and mustard.  
**Snack:** Plain yogurt paired with a handful of cashew nuts.  
**Dinner:** Zucchini stuffed with lean ground meat, served with brown rice and homemade tomato sauce.  

Wednesday  
**Breakfast:** Oatmeal porridge made with skimmed milk, honey, and dried fruit.  
**Lunch:** A salad of whole wheat pasta with tuna, cherry tomatoes, olives, and basil.  
**Snack:** A banana with a handful of mixed nuts.

**Wednesday Dinner:** Grilled shrimp skewers, stir-fried vegetables, and quinoa seasoned with light soy sauce.  

**Thursday**  

**Breakfast:** 2 slices of whole grain bread with light butter, a serving of fromage blanc, and a kiwi.  

**Lunch:** Stuffed peppers filled with bulgur, lentils, and vegetables, accompanied by a green salad.  

**Snack:** A slice of melon and a piece of dark chocolate.  

**Dinner:** Baked cod fillet wrapped in foil, served with green beans and steamed potatoes.  

**Friday**  

**Breakfast:** A smoothie made with skim milk, banana, spinach, and flax seeds.  

**Lunch:** A grilled chicken wrap with avocado, arugula, and a yogurt-based herb sauce.  

**Snack:** A handful of raisins with a few pistachios.  

**Dinner:** Stir-fried tofu with mushrooms, broccoli, carrots, and a light sweet and sour sauce.  

**Saturday**  

**Breakfast:** Buckwheat pancakes with unsweetened applesauce and a sprinkle of flaked almonds.  

**Lunch:** A salad made of lentils, beetroot, feta, and walnuts, dressed with olive oil and balsamic vinegar.  

Snack: A serving of plain yogurt with a handful of blueberries.

Dinner: Grilled turkey escalope, sweet potato mash, and a kale salad.

Sunday
Breakfast: Oatmeal bowl cake made with skim milk, topped with red fruits and drizzled with honey.
Lunch: A vegetable omelette with peppers, tomatoes, onions, and spinach, served alongside a green salad.
Snack: A piece of fresh fruit and a few Brazil nuts.
Dinner: Sautéed veal with carrots and peas, accompanied by a light white wine sauce and whole wheat couscous.

Tips for successful weight loss

By sticking to this sample diet plan, you can work towards losing 10 kilos while enjoying a diverse and well-balanced diet. To further enhance your weight loss journey, consider these additional tips:

Adjust recipes and portion sizes to match your preferences and nutritional needs.  

Give yourself the freedom to indulge occasionally to prevent frustration and maintain motivation over the long term.  

Préparez vos repas à l'avance pour éviter les tentations et gagner du temps. Diversifiez vos sources de protéines (viande, poisson, œufs, légumineuses, tofu) pour un apport optimal en nutriments. Privilégiez des méthodes de cuisson saines (vapeur, grillade, cuisson au four) et limitez les graisses ajoutées. Gardez à l'esprit que la clé d'une perte de poids réussie est l'adoption de nouvelles habitudes alimentaires et d'un mode de vie actif sur le long terme. Soyez patient, persévérant et bienveillant envers vous-même, les résultats viendront !

Testimony of Gisèle, 58 years old: "I lost 10 kilos thanks to this balanced diet menu"

At 58, I thought getting back in shape was a lost cause. But with this diet plan aimed at losing 10 kilos, I reached my goal in just 7 weeks! I had tried numerous diets before, only to end up giving in and regaining the weight. This time was different.

The nutritionists' program was comprehensive, with well-balanced and diverse menus for every day of the week. It felt like I was treating myself while still eating healthily. The recipes were straightforward and kept me satisfied between meals. Gradually, my clothes started to feel looser and my figure became more streamlined.

After 7 weeks, I was astounded to see a 10-kilo loss! It was unbelievable. Not only did I hit my target, but I also felt energetic and revitalized. I no longer experienced breathlessness with minimal effort and could fully enjoy my daily activities.

I strongly recommend this diet plan to anyone who wants to lose weight sustainably without feeling deprived or frustrated. It's an effective and enjoyable method that helped me regain my confidence and reconnect with my body. A heartfelt thank you to the entire team for this transformative program!