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/ Source: TODAY
By Joy Bauer

Looking to drop 10 pounds ? This plan is the perfect guide: It contains delicious meals with the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results. Plus, each tasty option has plenty of nutrient-packed and fiber-filled produce, providing loads of vitamins and minerals to keep you feeling full and satisfied.

Dinner rules:

Each of the Drop 10 dinner options contains no more than 500 calories.

"Pre-game" before your meal! Front loading before dinner can take the edge off your hunger.

Drink 16 ounces (2 cups) of water and eat one large handful (about 1 cup) of any non-starchy vegetable from this list. (Click here to see a larger version of approved non-starchy vegetables.)

Tyler Essary / TODAY

Then, take a seat and take your time. Slowing down the pace of your eating will enhance digestion and allow you to be more aware of hunger and fullness cues.

Dinner options:

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 salsawith 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:

2. Cauliflower fried rice with shrimp, chicken, black beans or tofu

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

4. Grilled chicken Parmesan

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

5. Turkey sausage with sautéed peppers & onions

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Enjoy up to 2 servings!

6. Slow cooker comfort food

Chicken Curry and Vegetables or Slow Cooker Chicken and Black Bean Chili. For the Slow Cooker Chicken and Black Bean Chili, enjoy 1 serving with 1 dollop low-fat Greek yogurt + ¼ cup reduced-fat shredded cheddar cheese + ½ cup cooked brown rice or quinoa (OR 1/2 baked potato)

7. Pork tenderloin, baked potato and carrots

5 ounces of roast pork tenderloin with 2 cups cooked carrots and 1/2 baked potato topped with 2 tablespoons of low-fat Greek yogurt or light sour cream and/or 2 tablespoons salsa.

8. One skillet lime-cilantro shrimp

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

9. Balsamic chicken

Serve with 1 cup cooked brown rice or quinoa.

10. One pan chicken with roasted veggies

Serve with 1 cup steamed edamame in the pod.

Join the Drop 10 TODAY challenge! See the full plan here.

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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.