Here's how to lose 10 pounds in 60 days.

Great! Here’s a sample 1-week fat loss meal plan and a workout plan tailored to help you lose 10 pounds of fat in 60 days.

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1-Week Fat Loss Meal Plan

⚠️ Assumes a moderate calorie deficit for someone needing around 1800–2200 calories/day. Adjust portions based on your size, gender, and activity level.

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Daily Nutrition Goals

(Adjust as needed)

• Protein: 0.7–1g per lb of body weight (key for fat loss & muscle retention)

• Carbs: Moderate (focus on fiber-rich, complex carbs)

• Fats: Healthy fats only

• Water: 2–3 liters per day

  
  

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Day 1 Example

Breakfast:

• 3 scrambled eggs

• 1 slice whole grain toast

• ½ avocado

• Black coffee or green tea

Snack:

• Greek yogurt (unsweetened, 2%)

• Handful of blueberries

Lunch:

• Grilled chicken breast

• Quinoa (½ cup cooked)

• Steamed broccoli & carrots

• Olive oil drizzle

Snack:

• 1 boiled egg + cucumber slices

Dinner:

• Baked salmon

• Roasted sweet potatoes

• Asparagus or green beans

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Sample 7-Day Meal Rotation

Day

Protein

Carbs

Veggies

Fat

Mon-

Chicken breast

Quinoa

Broccoli

Olive oil

Tue-

Turkey mince

Brown rice

Zucchini

Avocado

Wed-

Salmon

Sweet potato

Asparagus

Tahini

Thu-

Lean beef

Mixed greens

Carrot sticks

Feta

Fri-

Tofu or tempeh

Jasmine rice

Stir-fry veg

Peanut sauce

Sat-

Grilled shrimp

Couscous

Spinach

Pesto

Sun-

Eggs & turkey sausage

Oats

Berries

Almond butter

Snacks can include:

• Boiled eggs, low-fat cheese sticks, protein shakes, nuts (small amounts), rice cakes with hummus, etc.

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Workout Plan (Fat Loss Focus)

🔁 Weekly Split (Repeat weekly for 8 weeks)

Day

Workout Type

Duration

Mon-

Full-body Strength Training

45–60 mins

Tue-

HIIT or Cardio (e.g., cycling, jump rope, sprints)

30–40 mins

Wed-

Upper Body Strength

45 mins

Thu-

Low-intensity steady state (LISS) – walk, light bike

30 mins

Fri-

Lower Body Strength + Core

45–60 mins

Sat-

Active Recovery – Yoga, walk, mobility

30 mins

Sun-

Rest or optional light walk

💪 Strength Workout Examples

Full-body Day (Monday):

• Goblet Squats – 3x10

• Push-ups or Dumbbell Press – 3x10

• Dumbbell Rows – 3x10/side

• Plank – 3x 30–60 seconds

• Walking Lunges – 2x12/leg

Lower Body Day (Friday):

• Deadlifts or Hip Thrusts – 3x8

• Split Squats – 3x8/leg

• Glute bridges – 3x15

• Side planks – 3x30 sec/side

Adjust weights to challenge yourself but avoid failure. Rest 30–60 sec between sets.

🧠 Final Tips:

• Track progress every 1–2 weeks (scale + photos + how clothes fit).

• Stick to whole foods 80–90% of the time, enjoy occasional treats in moderation.

• Keep workouts consistent — consistency beats intensity.

• Optional: Add 1–2 protein shakes/day to hit your protein target if needed.