IE 11 is not supported. For an optimal experience visit our site on another browser.

J.Lo and Hoda's 10-day challenge: Meal plan from Joy Bauer

Committed to the challenge but can't figure out what to eat? Joy Bauer has you covered.
/ Source: TODAY

Following along with Hoda as she takes on J.Lo’s no-carb, no-sugar 10-day challenge?

I’ve been helping Hoda with her menu, and I know many of you are looking for tips and tasty suggestions, too (I've seen all your posts on social media!). To help everyone stay on track, I’ll be sharing manageable ideas and a new recipe every day to help you cross the finish line.

Disclaimer: This is not my plan. I’m simply helping my girl make it through a tough challenge. In fact, I’m hoping to negotiate for the inclusion of fresh fruit, dairy, beans and legumes (feel free to cheat with these foods!). If you are going to give this plan a shot, keep in mind it's meant to be a short-term "reset" and it's always a good idea to check in with your doctor first, particularly if you have an underlying medical condition.

If you’re IN, here's a meal plan to guide you. When you're feeling hungry between meals, reach for nuts, seeds, nut butters, plus any non-starchy vegetable (think cauliflower, mushrooms, tomatoes, bell peppers, cucumbers, celery, sugar snap peas, carrots, broccoli, etc.).


2 low-carb quiche biscuits with bacon and chives (omit cheese) + sliced avocado or tomatoes

Scrambled eggs with sautéed onions, mushrooms, peppers, spinach and tomatoes

3-minute microwave eggs with salsa and a side of turkey bacon

Egg-in-bell-pepper cups

Shakshuka zoodles

Eggs-cellent mushrooms

Veggie omelet


Celery sticks with nut butter (peanut butter, almond butter, soy nut butter or sunflower butter without any added sugar)

Raw or roasted walnuts, try this tasty recipe for rosemary roasted walnuts

Sunflower seeds

Guacamole deviled eggs: hard-boiled egg whites sliced in half (yolk removed), and stuffed with guacamole in the center; add an optional squirt of hot sauce

Avocado sprinkled with "everything but the bagel" seasoning

Turkey roll ups: sliced turkey rolled around bell pepper sticks or pickles dipped in mustard, salsa or hot sauce

Carrots and celery dipped in guacamole or salsa or salsa-mole (equal parts guac and salsa mixed together)


Grilled chicken salad: an entrée salad with grilled chicken, lettuce, tomatoes, cucumbers, onions, artichoke hearts, carrots, optional pumpkin seeds and walnuts dressed with extra virgin olive oil and vinegar (balsamic or red wine vinegar)

Chicken, shrimp or egg salad: in lettuce wraps with a side of crunchy sugar snap peas, cherry tomatoes and cucumber slices drizzled with vinaigrette dressing

Bread-less turkey sandwich: turkey wrapped in lettuce with tomato, onion, spicy mustard and sliced cucumber or a side salad dressed with extra virgin olive oil and vinegar (red wine vinegar or balsamic vinegar)

Bowl of chicken-veggie soup

Chicken skewers with peanut sauce and a side salad dressed with extra virgin olive oil and vinegar (red wine vinegar or balsamic vinegar)

Bun-less burger: lean burger (sirloin or turkey are best bets) topped with tomato, avocado, sauteéd onions and mushrooms and wrapped in large lettuce leaves

Spanish paella with cauliflower rice (*omit green peas during this challenge)


One-sheet Mediterranean shrimp with charred vegetables

5-minute salmon with roasted broccoli

Balsamic chicken

Baked fish with green beans and kale chips

Chicken paillard (*omit lemon juice if follow this challenge) and roasted asparagus with a side salad dressed with extra virgin olive oil and vinegar

Cauliflower fried rice

Grilled salmon with rosemary-roasted vegetables

Turkey sausage and peppers

Check back tomorrow for more advice and tips!

For healthy tips, follow Joy on Instagram, Facebook, Twitter and check out her newest book “Joy’s Simple Food Remedies."​​