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  • Writer's pictureJames Dean

I Lost 7 Pounds in 10 Days on High Protein Weight Loss Diet: And I Did It Saving 40% on Fresh Food

The warm weather is coming now, and I'm looking to shed the weight I gained over the winter months. But all the diet meal plans out there seemed expensive about $450 per month or more, many high in unhealthy sodium or weight loss "magic" pills with outrageous claims. So, I researched a better nutrition lifestyle and came up with a very affordable weight loss diet plan using fresh ingredients available at any local WalMart, Meijers, Krogers and other grocery stores. It reduced my grocery bill 40% and I shed the pounds with tangible results.

My complete weight loss diet plan is strict on portion control using fresh ingredients that won't break the budget like fish, chicken, 93% lean ground turkey, shrimp, tuna, pre-made salad, oat meal, apples, bananas, apples, broccoli, vegetables and daily exercise routine.

Using my weight loss nutrition plan, I lost 7-lbs in just 10 days. To start, I recommend the Taylor Farms pre-portioned salads at WalMart. The salad containers price $2.95 each are the perfect portion size, and I substitute the processed chicken bits with fresh shreds of chicken, either Great Value peeled shrimp, 93% lean cooked ground turkey or low sodium Bumble Bee tuna in water. I do not eat beef, no pizza, no bread, no chips and no ice cream.

Although, I do a couple times per week add one Knorr cooked rice pouch or Progresso 160 Calorie Soup to my diet plan. I also enjoy the tasty plant based protein found in SixStar Whey Protein + a quick mix drink with water for a healthy supplement between a few meals.

Water is important, I drink at least 4 large 16oz glasses per day. I do not drink any soda, sugary juices or high energy drinks. I do drink two 8oz cups of black coffee to start each day. Coffee does have health benefits such as high doses of antioxidants that help fight cancer.

The cooked chicken at WalMart or Sams Club, I strip it removing the skin, using only quality bits which I put in a plastic storage bag. I then add a small amount of shredded chicken bits to my salad or rice meal portions.

Note, I use a lite caesar salad dressing, bottle price $2.99 by Ken's Steakhouse (Lite). And I've added a Great Day Farms high protein boiled egg to the salads every so often. A six egg bag price $3.27 at WalMart. And I do not cook eggs in oil or butter on the stove. I eat boiled eggs only. Always check the nutrition labels on each item, choose low sodium, low sugar and try your best to stay away from all processed foods.

Overall, I calculate my fresh ingredients in the weight loss diet portion at about $6.22 total per meal. For a snack I eat an apple or banana, and dessert treat I may eat one Peanut Butter Fudge Oatmeal Cookie or light Great Value popcorn. But the key is small portions, and most often I do not eat mornings until about 11am or so. And I eat dinner by 5pm, no snacking into late night. So, I wake-up on an empty stomach and go to bed much lighter.

Review my weight loss diet plan foods that I buy at WalMart and other stores ...

Exercise is also important. Everyday, I walk at least 4 1/2 miles. And I prefer walking outside in wooded forest park settings along Lake Erie in Ohio, where I reside. If the weather outside is too harsh then I walk using my indoor treadmill. But I recommend walking outside as much as possible in a nearby forrest area or nature park which has significant health benefits. Note the Japanese ancient practice of shinrin-yoku, or "forrest bathing" shows health benefits. Learn More About Forrest Bathing Cleveland Clinic ...

If you're thinking of losing weight, you might be drawn to quick fixes, but sustainable weight loss is all about healthy lifestyle habits. A high-protein diet can be a powerful tool in your weight loss journey, and this plan incorporates delicious protein sources alongside exercise for a well-rounded approach while keeping your food grocery costs down long-term.

Checkout more ideas here to consider when designing your own weight loss diet plan ...

Protein Powerhouse:

  • Fish: Salmon, tuna, and tilapia are excellent sources of lean protein and healthy fats, keeping you feeling satisfied longer.

  • Ground Turkey: A lower-fat alternative to ground beef, turkey offers protein for building muscle, which can further boost metabolism.

  • Shrimp: This versatile shellfish is packed with protein and low in calories, making it a perfect choice for guilt-free meals.

  • Chicken: A classic healthy protein, chicken breasts are perfect for grilling, baking, or stir-frying.

  • Tuna Fish: Canned tuna is a convenient and affordable protein source. Opt for water-packed varieties to control sodium intake.

Fueling Your Body:

  • Salads: Pile on the greens! Leafy vegetables are low in calories and high in fiber, keeping you feeling full. Add a variety of colorful vegetables for extra nutrients.

  • Oatmeal: This fiber-rich breakfast option keeps you feeling energized throughout the morning.

  • Fruits: Apples, bananas, and berries offer natural sweetness and essential vitamins without packing on the calories.

  • Broccoli: This cruciferous vegetable is a nutritional powerhouse, loaded with vitamins, minerals, and fiber.

  • Vegetables: Don't skimp on the veggies! Explore a rainbow of options like carrots, peppers, and zucchini to ensure a well-balanced diet.

Move It or Lose It:

Exercise is a crucial partner to any weight loss plan. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be brisk walking, swimming, biking, or dancing. Strength training is also important, as it builds muscle which can help burn more calories even at rest.

Sample Meal Plan:

  • Breakfast: Oatmeal with berries and a sprinkle of nuts

  • Lunch: Grilled chicken salad with a light vinaigrette dressing

  • Dinner: Baked salmon with roasted broccoli and brown rice

  • Snacks: Apple slices with almond butter, banana with Greek yogurt, or a handful of mixed nuts


  • This is a sample plan, and you can adjust it to your preferences.

  • Be sure to drink plenty of water throughout the day.

  • Consulting a registered dietitian can help you create a personalized plan that fits your needs and goals.

Embrace the Change:

High-protein weight loss isn't just about restriction; it's about fueling your body with nutritious choices. With a focus on protein, healthy fats, fiber-rich carbohydrates, and regular exercise, you can achieve sustainable weight loss and feel your best. I know you can do it, so why not get started like I did today, and lose that unhealthy extra weight. You can do this!

About Author

James Dean, author / eCommerce guru is located in Northeast Ohio with over 35 years of experience in Business Development. He is a graduate of Boston University. J Dean leads a team helping entrepreneurs, corporations and non-profits to succeed in a changing world. Questions contact 440-596-3380 or Email   


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