5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years

HOW I LOST 30 POUNDS

It has been over 7 years since I lost 30 pounds. Here’s how I lost 30 pounds and have maintained my ideal weight since that time:

I ate and still do eat, 5 small meals each day, which includes 3 small meals and 2 healthy snacks, mainly consisting of whole foods. I always eyeball my portions which are about the size of my palm. My meals consist of a lean protein, a complex carb, and a healthy fat.  In addition, I workout 6 days a week, which includes weight training and some form of cardiovascular exercise–usually interval training.  An example of my cardio is this 20 minute routine, Insane Fat Burning Boot Camp.

Running is now my passion and it can be yours too. Check out our training program, Running for Absolute Beginner’s. It’s life changing.

Workout challenges are a great way to get started with a regular routine. Check out some of our SkinnyMs. workouts. Or, if you’re new to fitness, check out Shape Up Size Down…a new kind of fitness, for those not quite ready for high intensity workouts!

Find examples of how I plan my menu with Foods to Avoid and Foods to Include in Meal Planning.

Check out the menus below! And as always, I use a skinny plate rather than the traditional dinner plate. To learn more check out the Skinny Plate Challenge!

Be sure to check out the Fitness, Part 2 of How I’ve Maintained My Ideal Weight for 5 Years.

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Menu 1:

Meal 1 – Cleanse & Detox Smoothie
Meal 2 – (Mid-morning snack) 3 tablespoons Roasted Red Pepper Hummus with one serving Easy Whole Grain Pita Chips
Meal 3 – Mediterranean Tuna Salad wrapped in lettuce leaves or a whole grain wrap
Meal 4 – (Mid-afternoon snack) 1 small slice Zucchini Bread and 1/2 cup low fat/ nonfat Greek yogurt
Meal 5 – Skinny Lemon Chicken Skillet and 1/2 cup brown rice or quinoa.

Optional Dessert: No-Cook 5 Minute Chocolate Pudding

Menu 2:

Meal 1 – Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
Meal 2 – (Mid-morning snack) 1 Deviled Egg 
Meal 3 – One Skinny Lasagna Roll
Meal 4 – (Mid-afternoon snack) 1 serving Classic Cucumber & Tomato Salad
Meal 5 – One-Pot Black Pepper Chicken with Roasted Broccoli and Red Peppers OR Swiss Chard Simple Sauté AND 1/2 cup brown rice or 1/2 baked potato with 1 teaspoon butter.

Optional Dessert: No-Bake Lemon Berry Cups

Menu 3:
Meal 1 – Wake Up,  Keep Me Going Smoothie
Meal 2 – (Mid-morning snack) Skinny Fruit & Yogurt Salad
Meal 3 – Momma’s Roadhouse Chili
Meal 4 – (Mid-afternoon snack)1/2 cup raw vegetables (celery sticks , carrot sticks, radishes, bell pepper strips, or grape tomatoes) 1/4 cup hummus or guacamole (store-bought or homemade)
Meal 5 – Quinoa and Shrimp Paella

Optional Dessert: Dark Chocolate Nut Clusters

Menu 4:
Meal 1 – Avocado Breakfast Pizzas
Meal 2 – (Mid-morning snack) Skinny Peanut Butter & Yogurt Dip with one Apple (sliced to dip)
Meal 3 – Blackened Salmon and 1 cup steamed broccoli
Meal 4 – (Mid-afternoon snack) Blueberry Banana Smoothie or SkinnyLicious Protein Smoothie
Meal 5 – Slow Cooker Hearty Vegetable and Bean Soup

Optional Dessert: Healthy Frozen Yogurt with Fresh Fruit Salad and Mint

Menu 5:
Meal 1
Southwestern Protein Breakfast Burrito
Meal 2 – (mid-morning snack) 1 serving fruit (1 apple, pear, orange, banana, peach,  1/2 cup berries, or 1/4 cup dried fruit such as raisins) + 1/4 cup nuts of choice
Meal 3Chocolate Peanut Butter Protein Smoothie
Meal 4 – (mid-afternoon snack) 1/2 Quinoa Protein Bar
Meal 5Slow Cooker Chicken Chili and a small salad with Romaine, grape tomatoes, and, bok choy with a drizzle of extra-virgin olive oil & balsamic vinegar.

Optional Dessert: Strawberries in Balsamic Yogurt Sauce

30 Comments on "5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years"

  1. Colleen  June 4, 2013

    Finally, someone that loves frozen grapes as much as I do! It's my favorite pre or post workout snack!

    Reply
  2. Sarah  June 22, 2013

    I like your examples, but in some days you mention leftovers…what day and meal did you make this so you can have the leftovers? Or do you freezer cook and seperate into portion sizes?

    Reply
    • Skinny Ms.  June 23, 2013

      Sarah,

      The Hearty Vegetable Soup I did freeze. The other two recipes, prepared the day before for my family. These are examples of the foods I ate, how often and the portions sizes. Hope this helps! :)

      Reply
  3. jan olinger  September 1, 2013

    Just reading this again and thinking that you can do a LOT of eating on a healthy diet!

    Reply
    • Jess  September 13, 2014

      I was actually thinking that she doesn't do a lot of eating at all. In fact for someone who does 30 minutes of cardio a day and maintains instead of loses, I feel like this isn't much food. It's clean for sure, but I find I need to increase the portions otherwise I my stomach growls a lot.

      Reply
  4. Dawn  October 29, 2013

    Hi, is there a shopping list to accompany this? I don't see one maybe I am missing it. Thanks!

    Reply
    • Skinny Ms.  October 30, 2013

      Dawn, I’ve never added a shopping list. However, because you asked, I’ll start working on one today! Great idea!!! :)

      Reply
  5. Jenni  November 14, 2013

    Do you have additional menus like this one.
    I am completely loving this so far!

    Reply
  6. Terri  November 15, 2013

    Hi – I'm super low-tech, & would love to buy any of your stuff in a hard copy, (ie: anything printed & bound, or even loose or perhaps 3-hole punched). Even if it's self-done, I'm almost certain you'd have a following, & more persons interested than just myself. Thnx

    Reply
    • GaleCompton  November 16, 2013

      Terri, Hmmmm….thanks for the suggestion.

      Reply
      • Carrie  January 24, 2016

        I’m also interested in a hard copy of your program and menus.

        Reply
        • Gale Compton  January 24, 2016

          Carrie, We don’t have a print button on this particular post.

          Reply
  7. kontener 7  April 3, 2014

    Great blog. Thnaks for sharing.

    Reply
  8. Leah  July 21, 2015

    I can't get to the link for the Skinny Lemon Chicken Skillet. Can you please help??

    Reply
    • SkinnyMs  July 21, 2015

      Thanks for the heads-up! The link should be working now.

      Reply
  9. Red  October 4, 2015

    OMG thank you for a menu that I actually want to eat!! This is the very first one I've EVER seen where I didn't turn my nose up at a majority of the meals. THANK YOU THANK YOU THANK YOU!!

    Reply
    • SkinnyMs  October 4, 2015

      You are so welcome! I personally created this menu because it's the exact menu that I started with! Still maintaining to this day. :) Please keep us posted.

      Reply
  10. linda  January 29, 2016

    When I click on the “print friendly” button to print off your five days of meals, it directs me to a page that talks about how you add the print friendly button to a website address. Am I doing something wrong or ?? Thanks!

    Reply
    • Gale Compton  January 29, 2016

      Linda, The print button stopped working so I had to delete it. Hopefully we’ll have another solution soon. :)

      Reply
  11. Rita  March 16, 2016

    Hi Gail, my question is unique but I also believe that there are a lot more people that are experiencing same or similar as to myself; (Question ) Can I loose weight with your meal suggestions without exercise? I’m unable to do any exercises due to 2 spine surgeries, one rotor cuff torn twice & two seriously bad knees ( I’ve been told to think about surgery for my knees ) I was once very athletic.

    Reply
    • SkinnyMs.  March 16, 2016

      You can most definitely still lose weight, Rita. However, you will need to adjust your serving sizes/caloric intake to match your energy needs. All of our recipes are made with clean ingredients, but look for dishes with little to no sugar. Also, if you haven’t already spoken with your doctor about alternative, extremely low-impact exercises that you can perform from a seated position or prone position, that might also be beneficial.

      Reply
  12. FitMerms  April 16, 2016

    Hi!

    I love the articles that I find on SkinnyMs, it helps me to keep motivated and stay healthy! I just recently lost 20lbs myself, and this menu is a great sample as to what I should be eating in order to maintain my current weight. My question though is, do you allow yourself any “indulgence/cravings” days? (For example: chips, burgers, greasy food). I’d love to get your opinion! thanks!!

    Reply
    • Gale Compton  April 17, 2016

      Good question! I do from time to time have an indulgence. It’s important not to over do it, but 1-2 treat meals a week is perfectly fine. :)
      Be sure to do portion control…even better for your treat meals.

      Reply
  13. Tam  April 21, 2016

    I love your posts. I am new to cooking and eating healthy, so your site has really helped me. Thank you!

    Reply
    • Kym Votruba  April 21, 2016

      Thanks so much for sharing your feedback with us, Tam! :)

      Reply

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