4 Week Diet Plan

Are you looking for a 4-week diet plan to lose 10 pounds or more? Well, then this is the article for you. We understand that sometimes we fall off the wagon. We get busy or unmotivated, and suddenly, we start having a few too many trips through the McDonald’s drive through or we are making meals at home that are too carb-heavy. The next minute, our jeans don’t fit the same, our confidence and self-esteem are lowered, and we feel even further away from our body goals

I want to re-iterate that this is all completely normal. We are humans. We are not perfect, and let’s all just be honest here: unhealthy food tastes great. In this article, we are going to give you a full description of the Thinco products that can help you on your weight loss journey and provide you with a 4-week diet and exercise plan to lose 10 pounds or more. This is the perfect way to kick off your weight loss and become that one step closer to your dream body. Our VLC Diet Supreme Soft Gel Capsules are the perfect product for those who like to exercise and be active but can’t seem to move stubborn fat. Our active program is specifically formulated to target stored stubborn fat (adipose fat), which is the hardest fat to shift. It is usually located in the hips, thighs, and belly. Most diets fail to accomplish this, even when you exercise. You will not lose healthy fat or muscle mass and you get to eat real food from our scientifically proven fat burning meal plan.

Our active program is designed to assist fat burning effectively, safely, and quickly while preserving muscle mass. Plus, you still get to exercise without feeling hungry or weak. While exercise is not recommended on the Thinco Standard Program, there are no restrictions on the amount or type of exercise you can do on the Thinco Active Program. 

Our products are supported by our 100% all natural, scientifically developed ARTG listed formula, along with our scientifically proven fat-burning active meal plan. Are you ready to lose the unwanted weight without the shakes and cravings? Average weight control is up to 7kg on the 25-day program or up to 15kg on the 50 day program. You can also keep the health kick strong and add a Turbo Multi-Vitamin, Detox Supreme or Garcinia Supreme bottle to your order and get a $9.95 discount!  

Now let’s get into our 4-week diet plan to help you get rid of this weight for good! Our recommendation is that women use a 150-gram protein serve size and men use a 175-g protein serve size. 

DAY 1:
Breakfast: Grilled chicken skewers. Grill 150-175g chicken breast (no skin and seasoned with herbs and spices to taste) with 2 cup zucchini chunks and 1 cup of spinach plus tea or coffee with stevia, no milk.
Snack: Baked rhubarb (1 cup) sweetened with stevia.
Lunch: Steak and veggies. 150-175g of lean steak (no fat or oil) seasoned with herbs and spices with bok choy and snow peas (3 cups altogether).
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee sweetened with stevia, no milk.
Dinner: Cabbage wrapped meatballs. 150-175g of lean beef mince, seasoned with herbs and spices. Mix with 1 cup of tomatoes and 1 cup of onions. Use cabbage leaves to wrap each meatball and simmer until cooked.
Snack: 1 x apple with 4 tbsp low calorie jelly plus a cup of tea or coffee with stevia, and no milk. Plus 1 x grissini stick OR melba toast. 
Drink 3.5 litres water a day 

DAY 2:
Breakfast: 2 soft boiled eggs served with 1 to 3 cups of any allowed vegetables, plus a cup of tea or coffee with stevia, no milk.
Snack: 1 x orange plus a cup of tea or coffee with stevia, no milk.
Lunch: Steamed spiced fish and snow peas. 150-175g steamed/ baked white fish (no oil, use water), herbs and spices e.g. garlic powder, ground coriander, smoked paprika. Serve with 3 cups of snow peas.
Snack: 100g watermelon plus a cup of tea or coffee sweetened with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: Spaghetti with meatballs. 150-175g ultra lean mince combined with onion powder, garlic powder, herbs & salt to taste then rolled into small balls & 3 cups of chopped fresh tomatoes with salt and herbs to taste. Combine tomatoes with veggie stock, add meatballs and slendier konjac noodles and cook all together until meatballs are cooked through plus cup of tea or coffee with stevia, no milk.
Snack: 1 x melba toast OR grissini stick plus cup of tea or coffee with stevia, and no milk. 

DAY 3:
Breakfast: Toasty cinnamon apple mess. Combine 1 diced apple and sweetened with stevia and cinnamon. Microwave until soft and serve with 50g of low-fat cottage cheese plus a cup of tea or coffee with stevia, no milk
Snack: 1 x melba toast OR grissini stick plus cup of tea or coffee sweetened with stevia, no milk.
Lunch: Chicken zucchini noodles. 150-175g of chicken breast (no skin) seasoned with herbs and spices served alongside peeled/spiralled zucchini (3 cups) boiled in water for 1 minute.
Snack: ½ grapefruit plus cup of tea or coffee with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: Chickpea and Tomato Stew. Over medium heat, cook 2 chopped garlic cloves before adding 120g of chickpeas (drained and rinsed) and 1 cup of tomato puree, 1 cup of red cabbage, 1 cup water. Season with herbs and spices of your choice. Simmer until thickened but still saucy.
Snack: 50g of low fat cottage cheese stuffed into 2 x celery sticks with salt, pepper and herbs to taste. 

DAY 4:
Breakfast: Baked frittata (mixed 1 whole egg plus 3 egg whites with tomato & onion OR spinach and asparagus with seasoning to taste then bake in non stick dish – no oil) plus cup of tea or coffee with stevia, no milk.
Snack: 1 x orange plus cup of tea or coffee with stevia, no milk.
Lunch: Chickpea lettuce cups. 120g chickpeas, drained and seasoned with herbs and spices to taste. Preheat oven to 200 degrees Celsius before roasting chickpeas on a foil-lined baking sheet. On another baking sheet, roast diced zucchini seasoned with herbs and spices to taste. Roast for 20 minutes, flip them around before baking for another 15-20 minutes until golden brown. Serve chickpeas and zucchini in lettuce cups.
Snack: 1 x apple with 4 tbsp low calorie jelly plus a cup of tea or coffee sweetened with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: Chicken and veggies. 150-175g of chicken breast seasoned with herbs and spices. Serve with blanched spinach and snow peas (3 cups).
Snack: 1 x melba toast OR grissini stick x 1 plus a cup of tea or coffee with stevia, no milk. 

DAY 5:
Breakfast: Chickpea lettuce wraps. Add 120g chickpeas (drained), 2 tbsp chopped onions, herbs and spices of your choice into a bowl. Smash with a fork and serve in lettuce cups.
Snack: 50g of cottage cheese stuffed into 2 x celery sticks with salt, pepper and herbs to taste.
Lunch: Chicken salad. 150-175g of chicken breast seasoned with herbs and spices. Shred the chicken before adding 2 cups of cucumber and 1 cup of lettuce.
Snack: 100g Strawberries plus a cup of tea or coffee with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: Beef curry (no oil, use water). 150-175g of cubed low fat beef cooked with onions, cabbage, celery, clive of india curry powder, chilli and spices to taste. Serve with konjac rice or noodles.
Snack: Baked apple crumble. Core 1 apple, crumble 1 x grissini stick and mix with stevia and cinnamon and stuff apple then bake in oven plus a cup of tea or coffee with stevia, no milk. 

DAY 6:
Breakfast: Berry protein shake. Use 100% Whey protein isolate (coles brand) 35g protein powder, blended with 100ml water and 100g strawberries plus a cup of tea or coffee with stevia, no milk.
Snack: 50g of cottage cheese with 100g cherry tomato, salt and pepper to taste.
Lunch: Soy Chicken Salad. 150-175g of thinly sliced chicken breast pan fried (with water, onion, garlic and 1 tsp soy sauce) serve warm over mixed green lettuce and asparagus plus a cup of tea or coffee with stevia, no milk.
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee with stevia, no milk.
Dinner: Pan fried veal and baked zucchini. 150-175g veal pan fried (with water and vegetable stock). Serve with baked zucchini flavoured with Italian herbs.
Snack: 1 x apple plus a cup of tea or coffee with stevia, no milk. Plus 1 x melba toast OR grissini stick. 

DAY 7:
Breakfast: Eggs over asparagus spears. 2 poached eggs over 2 bunches asparagus (grilled and seasoned with herbs and spices to taste) plus a cup of tea or coffee with stevia, no milk.
Snack: 1 x apple with 4 tbsp low calorie jelly plus a cup of tea or coffee with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Lunch: Tofu and veggie stir fry (No oil, use water). 150-175g of tofu diced into cubes (with salt, pepper and soy sauce) with 2 cups of bok choy and 1 cup of snow peas.
Snack: 100g strawberries plus a cup of tea or coffee with stevia, no milk.
Dinner: 150-175g peppered steak (no oil, use water). Serve with a side of pan fried tomato and onion (3 cups) cooked with water and vegetable stock.
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee sweetened with stevia, no milk. 

DAY 8:
Breakfast: 100-150g of extra firm tofu with herbs and spices. Place in a saucepan with 1 cup of snow peas and 1 cup of celery plus a cup of tea or coffee with stevia, no milk. Plus 1 x melba toast or grissini stick.
Snack: 100g watermelon plus a cup of tea or coffee with stevia, no milk.
Lunch: Beef tacos. 150-175g shredded beef (no fat or oil) herbs and spices to taste wrapped in lettuce leaves.
Snack: 1 x apple with 4 tbsp low calorie jelly plus a cup of tea or coffee sweetened with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: Chicken salad. 150-175g of chicken breast seasoned with herbs and spices. Shred the chicken before adding 2 cups of cucumber and 1 cup of spinach.
Snack: 50g of cottage cheese stuffed into 2 x celery sticks with herbs, salt & pepper and herbs to tast

 DAY 9:
Breakfast: 2 egg omelette with spinach OR tomatoes plus a cup of tea or coffee with stevia, no milk.
Snack: Baked rhubarb sweetened with stevia. Plus 1 x melba toast OR grissini stick.
Lunch: Chickpea and tomato stew. Over medium heat, cook 2 chopped garlic cloves before adding 120g of chickpeas(drained and rinsed), 1 cups of tomato puree, 1 cup water and 1 cup of red cabbage. Season with herbs and spices and simmer until thickened but still saucy.
Snack: 1 x orange plus a cup of tea or coffee with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: 150-175g of chicken breast (no skin) seasoned with herbs and spices served alongside peeled/spiralled zucchini (3 cups) boiled in water for 1 minute.
Snack: 4 tbsp low calorie jelly. 

DAY 10:
Breakfast: Smooth steamed eggs. Beat 2 whole eggs at room temperature while slowly adding 200ml warm water. Add herbs and spices if you wish. Strain the mixture through a sieve into a steam proof dish. Place on steamer and seal with cling wrap. Steam the eggs for around 15 minutes on medium low heat until jiggly yet firm. Serve with tomatoes or spinach. Plus 1 x melba toast OR grissini stick.
Snack: 50g of cottage cheese with 100g cherry tomato, salt and pepper to taste.
Lunch: Chicken lettuce sandwich. 150-175g shredded chicken breast (no skin), pickled cucumber, herbs and spices to taste wrapped in lettuce leaves.
Snack: ½ x Grapefruit with a cup of tea or coffee with stevia, no milk. Plus 1 x melba toast OR grissini stick.
Dinner: Stuffed zucchini boats. (1 large zucchini cut in 1/2, scoop out flesh and mix with 150-175g of chicken mince, onion powder, garlic powder, herbs and spices to taste then fry with a little water). Stuff zucchini cases with cooked mixture, crumble 1 x grissini stick over the top and bake.
Snack: 1 x apple plus a cup of tea or coffee with stevia, no milk. 

DAY 11:
Breakfast: Omelette (3 egg whites + 1 whole egg no oil) served with spinach OR tomatoes plus a cups of tea or coffee sweetened with stevia, no milk
Snack: 1 x orange plus a cup of tea or coffee with stevia, no milk.
Lunch: Lemon pepper fish. 150-175g steamed/baked white fish (no oil, use water) lemon juice and freshly cracked pepper. Serve with steamed asparagus (3 cups)
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee sweetened with stevia, no milk.
Dinner: Cabbage wrapped meatballs. 150-175g of lean beef mince, seasoned with herbs and spices. Mix with 1 cup of tomatoes and 1 cup of onions. Use cabbage leaves to wrap each meatball and simmer until cooked.
Snack: 100g Baked Rhubarb sweetened with stevia. Plus 1 x melba toast OR grissini stick.

 DAY 12:
Breakfast: Lemon meringue tofu pudding. In a food processor, blend 100g of silken tofu, stevia to sweeten, 1 tbsp of lemon juice and ½ tbsp of grated lemon zest. Refrigerate at least 2 hours to allow it to thicken.
Snack: 50g of cottage cheese stuffed into 2 x celery sticks seasoned with herbs.
Lunch: Steak and vegetables. 150-175g of lean steak (no fat or oil) seasoned with herbs and spices with bok choy and snow peas (3 cups altogether)
Snack: Baked apple crumble. Core 1 apple, crumble 1 x grissini stick and mix with stevia and cinnamon and stuff apple then bake in oven plus a cup of tea or coffee with stevia, no milk.
Dinner: Spaghetti with meatballs. 150-175g ultra lean mince combined with onion powder, garlic powder, herbs & salt to taste then rolled into small balls with 3 cups of chopped fresh tomatoes with salt and herbs to taste. Combine tomatoes with veggie stock, add meatballs and slendier konjac noodles and cook all together until meatballs are cooked through plus cup of tea or coffee with stevia, no milk.
Snack: ½ x grapefruit plus cup of tea or coffee with stevia, no milk. Plus 1 x melba toast or grissini stick.

DAY 13:
Breakfast: Strawberry parfait. 100g of cottage cheese (sweetened to taste with stevia). Slice 100g strawberries and create alternate layers.
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee sweetened with stevia, no milk.
Lunch: Tofu and veggie stir fry (No oil, use water). 150-175g of tofu into cubes (salt, pepper and soy sauce) with 2 cups of bok choy and 1 cup of snow peas.
Snack: 100g watermelon plus a cup of tea or coffee with stevia, no milk.
Dinner: Beef curry (no oil, use water) 150-175g of cubed low fat beef cooked with onions, cabbage, celery, Clive of India curry powder, chilli and spices to taste. Serve with konjac rice.
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee sweetened with stevia, no milk. 

DAY 14:
Breakfast: Apple parfait. 100g of cottage cheese (sweetened to tasted with stevia). Slice 1 apple into chunks sprinkled with cinnamon and create alternate layers.
Snack: 1 x melba toast OR grissini stick plus a cup of tea or coffee sweetened with stevia, no milk.
Lunch: Cabbage wrapped meatballs. 150-175g of lean beef mince, seasoned with herbs and spices. Mix with 1 cup of tomatoes and 1 cup of onions. Use cabbage leaves to wrap each meatball and simmer until cooked.
Snack: 1 x orange plus a cup of tea or coffee with stevia, no milk.
Dinner: 120g chickpeas, drained and seasoned with herbs and spices to taste. Preheat oven to 200 degrees Celsius before roasting chickpeas on a foil-lined baking sheet. On another baking sheet, roast diced zucchini seasoned with herbs and spices to taste. Roast for 20 minutes, flip them around before baking for another 15-20 minutes until golden brown. Serve chickpeas and zucchini in lettuce cups.
Snack: 1 x grissini stick OR melba toast. 

Repeat for another 2 weeks.

When it comes to our 4-week diet and exercise plan we recommend aiming for 10,000 steps a day and weight training focusing on certain areas in each session. For example, Mondays could be back and biceps, Tuesdays could be glutes and triceps, Wednesdays could be abs and so forth. It is best to find an exercise program that best suits your personal situation as everyone is different; a personal trainer could also be an excellent addition to your weight loss journey.

 Good luck! You’ve got this!