6 Women Share The Exact Meal Plans That Helped Them Lose 10 Pounds

“I successfully lost 10 pounds over the course of a few years by counting macronutrients and tracking my daily intake of protein, carbs, and fat. I calculated my custom macro goals based on my resting metabolic rate, height, weight, age, and activity level. Then I planned to eat 15 percent less than my maintenance macros goal. The beauty of the ‘if it fits your macros’ plan is that it teaches you to have a healthy relationship with food. As long as I hit my allotted macro goals, I can eat whatever foods I want. However, I focus on nutrient-dense foods so that I can fit my favorite treats in moderation. This was a slow and steady weight loss—no crash diets, no food restrictions.”

Breakfast: 1/2 cup of Kodiak Waffle Mix (a high protein waffle mix), 20 grams of fat-free Reddi Wip, 2 slices of bacon, 100 grams of egg whites (and sometimes I throw some cheese on there)
Post-workout snack: Protein smoothie: 1/2 banana, 1 scoop of chocolate protein powder, 2 tablespoons of powdered peanut butter; 1 cup of fat free milk, ice
Lunch: 150 grams of light tuna mixed with 2 tablespoons of Bolthouse Farms Ranch (a low-fat yogurt based dressing), lettuce or salad mix, 30 to 40 grams of avocado, 2 to 4 tablespoons of wonton crisps for extra crunch and flavor
Snack: Greek yogurt with raspberries
Dinner: 6 ounces grilled chicken or pacific cod, 150 grams rice, 1/2 cup edamame or black beans, 1 tablespoon Yumm sauce (from Cafe Yumm)
Dessert: Halo Top Ice Cream. My favorite flavor is birthday cake and it’s only 280 calories plus 24 grams of protein for the whole pint.

Related: 9 Women Share Exactly How Long it Took Them to Lose 20 Pounds or More

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