Lose weight the healthy and delicious way.
Here’s how I’ve maintained my ideal weight for the last 5 years. 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 Beginners. It’s life changing.
Find examples of how I plan my menu with Foods to Avoid and Foods to Include in Meal Planning.
5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years
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!
Menu 1:
1st Meal – Cleanse & Detox Smoothie
2nd Meal – (Mid-morning snack) 3 tablespoons Roasted Red Pepper Hummus with one serving Easy Whole Grain Pita Chips
3rd Meal – Mediterranean Tuna Salad wrapped in lettuce leaves or a whole grain wrap
4th Meal – (Mid-afternoon snack) 1 small slice Zucchini Bread and 1/2 cup low fat/ nonfat Greek yogurt
5th Meal – Skinny Lemon Chicken Skillet and 1/2 cup brown rice or quinoa.
Optional Dessert: No-Cook 5 Minute Chocolate Pudding
Menu 2:
1st Meal – Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
2nd Meal – (Mid-morning snack) 1 Deviled Egg
3rd Meal – One Skinny Lasagna Roll
4th Meal – (Mid-afternoon snack) 1 serving Classic Cucumber & Tomato Salad
5th Meal – 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:
1st Meal – Wake Up, Keep Me Going Smoothie
2nd Meal – (Mid-morning snack) Skinny Fruit & Yogurt Salad
3rd Meal – Momma’s Roadhouse Chili
4th Meal – (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)
5th Meal – Quinoa and Shrimp Paella
Optional Dessert: Dark Chocolate Nut Clusters
Menu 4:
1st Meal – Avocado Breakfast Pizzas
2nd Meal – (Mid-morning snack) Skinny Peanut Butter & Yogurt Dip with one Apple (sliced to dip)
3rd Meal – Blackened Salmon and 1 cup steamed broccoli
4th Meal – (Mid-afternoon snack) Blueberry Banana Smoothie or SkinnyLicious Protein Smoothie
5th Meal – Slow Cooker Hearty Vegetable and Bean Soup
Optional Dessert: Healthy Frozen Yogurt with Fresh Fruit Salad and Mint
Menu 5:
1st Meal – Southwestern Protein Breakfast Burrito
2nd Meal – (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
3rd Meal – Chocolate Peanut Butter Protein Smoothie
4th Meal – (mid-afternoon snack) 1/2 Quinoa Protein Bar
5th Meal – Slow 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
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Editor’s Note: Originally published March 19, 2013
Hi, I was just wondering how long it took you to lose those first 30 lbs. I love the menu and exercises.
Hi Megan, As I recall it took about 6 months, maybe a little longer. It sounds like a long time but taking small steps is the key. I’ve still managed to keep it off…I say that as I eat a plate of sauteed spinach, kale, and chard. This is one of my all time favorite dishes.:) My tastes have changed completely from those days of eating junk.
I’m so happy you love the menu and exercises. Keep me posted. 🙂
Hi, I wanted to let you know my family and I have been loving the recipes’! Food is healthy and delicious! I do have a few questions though. Is this 5 day menu for losing weight or maintaining your weight? Also, can you change the meals and snacks from different days around if you don’t like something or don’t have time to make something? Or do you have to follow these menus each day the way they are? I have notice many other recipes on Skinny Ms. Could they be substituted?
Thanks!
Lois
Lois, It’s actually for either. This is the exact type of menu that I used to lose 30 pounds and still use to this day. Of course, I haven’t eaten the same meals for all these years. But, I eat clean (99% of the time) and use portion control.
You can definitely change up meals and snacks. Feel free to sub with other meals and/or menus on the site. The key is to adhere to the recommended servings sizes. 🙂
Hi! I am planning to start this meal plan tomorrow! I just returned from the grocery store where I purchased all of the items on the suggested grocery list from above (posted on 5/6/16):
https://skinnyms.com/5-daily-menus-grocery-list/
However, I noticed that the grocery list does not align 100% with this meal plan. Some of them items do, but not all. Any suggestions? Is there another meal plan that aligns with that particular list?
Thank you!
Hi Ashley, This is the grocery list that goes with the menu. I’ll have it rechecked to make sure it matches up. What items are you missing?
I do not like seafood. What can I do to replace salmon and shrimp?
Christine, A good white fish is fine. But, if you don’t eat fish, try using chicken without the skin.
I’d love to follow your meal plan but I’m a vegetarian. Any ideas or tips I can follow.
Hi Barbara,
We have plenty of delicious vegetarian recipes. Enjoy. https://skinnyms.com/category/recipes/diet-type/vegetarian-recipes/