Lose 10 Pounds 4 Weeks – Sample Meal Plan

Lose 10 Pounds 4 Weeks

We recently completed a 30 day rapid fat loss challenge at my Sacramento, CA functional training gym.  It went great – in fact, 30% of the folks who participated lost 10 pounds or more!

How’d they do it?  They worked out hard six days per week.  And more importantly – as you well know when it comes to rapid weight loss – they followed a strict meal plan.

For your benefit, I thought I’d post up the basic plan my rapid fat loss challengers followed – it’s an easy way to lose 10 pounds in 4 weeks!  I hope it helps you meet your ultimate fat loss goals quicker and easier:


Lose 10 pounds in 4 weeks with …

The FVT Express Meal Builder

First, pick one protein:

•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)

Then, pick one carbohydrate:

•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)

Finish with a ‘dash’ of healthy fat:

•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)

Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds
Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing
Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil
Snacks – fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bar

Additional notes: Drink ½ body weight in oz. of water/day, follow the ’90% rule.


If you’re looking to lose 10 pounds in 4 weeks time, this simple diet plan is a great way to get started.  Thanks for reading and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Fitness Nutrition Coach

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