21-Day Weight Loss Menu

Enjoy three meals and 2-3 snacks each day!

clean eating chicken salad

Do you think “diet” is a 4-letter word? If so, it’s no surprise. When most women think of dieting, they imagine cardboard ingredients or fad plans. Diets often don’t taste good and often leave you wanting more. At Skinny Ms., we love eating as much as you do, and we believe food should taste good and be good for your body. So here’s a 21-day (no-diet) weight loss menu you’ll actually enjoy.

21-Day Weight Loss Menu

21-Day Weight Loss Menu

Our 3-week menu to lose weight offers three small meals and two snacks each day. These healthy recipes are clean eating, which means that they incorporate non- or minimally-processed ingredients. In other words, they use whole, natural foods instead of packaged, powdered, and processed foods that are loaded with stuff your body doesn’t need. You’ll see and feel the results. Learn more in 10 Clean Eating Tips- Do’s and Don’ts.

Reduced use of processed foods is only one component of a successful clean-eating diet. To lose weight and enhance your health, you must first address your entire nutritional balance. Cleaning up your diet can help you cut out a lot of extra calories from added sweets and processed foods, but it is possible to overeat on healthful, whole foods as well. Calories are important no matter what lifestyle strategy you take!

However, we’ve got you covered on the clean eating front with this 21-day weight loss diet menu, and you won’t feel starving at the end of the day, but rather bursting with energy. Enjoy a consistent and delicious 21 days, building better habits and kicking bad ones to the curb!

Week 1 Menu to Lose Weight

Turkey Avocado Roll-ups

Day 1

cinnamon roll oatmeal

Breakfast: Cinnamon Roll Oatmeal

Snack: String cheese and grapes

Lunch: Garden Salad with Lemon & Oil Dressing

Snack: A clementine (Cutie) orange

Dinner: Skinny Lasagna Rolls with Classic Tomato and Cucumber Salad

Day 2

skinny burrito in a jar

Breakfast: Honey Nut Breakfast Cereal

Snack: Small sliced avocado

Lunch: Skinny Burrito in a Jar

Snack: Greek yogurt with berries

Dinner: Quinoa and Vegetable Stir Fry with a green salad and one of these 3 Easy Vinaigrette Recipes **Make extra quinoa for tomorrow’s lunch

Day 3

Caprese quinoa salad

Breakfast: Superfoods Smoothie

Snack: Homemade trail mix

Lunch: Caprese Quinoa Salad

Snack: Apple slices

Dinner: Baked Tilapia with Spicy Tropical Salsa

Day 4

One of our top-rated plant-based recipes is this slow cooker hearty vegetable and bean soup.

Breakfast: Flax and Apple Raisin Oatmeal

Snack: Half a frozen banana dipped in 2 squares of melted dark chocolate

Lunch: Turkey and Avocado Roll-Ups

Snack: A clementine (Cutie) orange

Dinner: Hearty Vegetable and Bean Soup **Save enough for tomorrow’s lunch

Day 5

oven crisp fish taco

Breakfast: Banana Blueberry Bars

Snack: ½ cup steamed edamame

Lunch: Hearty Vegetable and Bean Soup (leftovers from last night’s dinner)

Snack: Dried fruit chips (with no added sugar)

Dinner: Oven Crisp Fish Tacos (try it with our Guacamole Verde)

Day 6

21-day weight loss diet menu

Breakfast: Pita Pocket Breakfast Sandwich

Snack: Apple slices

Lunch: Rainbow Salad with Honey Lemon Dressing 

Snack: Chocolate Peanut Butter Protein Smoothie

Dinner: Blackened Sockeye Salmon with Roasted Cauliflower with Red Peppers and Olives

Day 7

cherry chocolate chip pancakes/waffles

Breakfast: Cherry Chocolate Chip Pancakes (or Waffles)

Snack: A hard-boiled egg

Lunch: Roasted Pear Sandwich with Baby Spinach

Snack: Dried fruit chips (with no added sugar)

Dinner: Sesame Honey Chicken with Black Bean and Brown Rice Salad

Week 2 Menu to Lose Weight

This slow cooker balsamic chicken is incredibly flavorful and versatile!

Day 8

Breakfast: Pick Me Up Breakfast Smoothie

Snack: Banana with 12 walnut halves or raw almonds

Lunch: Raw Kale Salad with Raspberry Vinaigrette

Snack: Homemade trail mix

Dinner: Slow Cooker Balsamic Chicken served with quinoa or brown rice **Save enough for tomorrow’s lunch   

Day 9

honey dijon glazed salmon

Breakfast: Oatmeal Blueberry Pancakes

Snack: Greek yogurt with berries

Lunch: Slow Cooker Balsamic Chicken (leftovers from last night’s dinner)

Snack: Raw broccoli with Skinny Ranch Dip

Dinner: Honey Dijon Glazed Salmon with a Hint of Lemon with Roasted Sweet Potatoes (Savory and Candied Options)

Day 10

Breakfast: Strawberry Banana Smoothie

Snack: 1 medium celery stalk with 1 tablespoon almond butter

Lunch: Veggie & Pesto Sandwich  

Snack: Homemade trail mix

Dinner: Slow Cooker Polynesian Chicken

Day 11

banana apple bread

Breakfast: Clean Eating Banana Apple Bread **Save enough bread for a snack tomorrow  

Snack: A hard-boiled egg

Lunch: Strawberry and Avocado Salad with Strawberry Balsamic Dressing

Snack: Raw veggies with Skinny Ranch Dip

Dinner: Slow Cooker Cream of Chicken and Rice Soup

Day 12

Breakfast: Superfoods Smoothie

Snack: A clementine (Cutie) orange

Lunch: Clean Eating Chicken Salad

Snack: Clean Eating Banana Apple Bread (leftovers from yesterday’s breakfast)

Dinner: Flounder with Brown Rice, Tomatoes, and Fresh Thyme

Day 13

21-day weight loss diet menu

Breakfast: Pumpkin French Toast

Snack: Apple slices

Lunch: Green Bean and Zucchini Salad

Snack: Whole Grain Cinnamon Pita Chips

Dinner: Philly Cheese & Chicken Sandwich with Sweet Potato Crunchies

Day 14

Breakfast: Crustless Vegetable Quiche

Snack: Sliced apple with 1 tablespoon natural almond or natural peanut butter

Lunch: Garden Salad with Lemon & Oil Dressing

Snack: Homemade trail mix

Dinner: Slow Cooker Classic Pot Roast

Week 3 Menu to Lose Weight

Spinach Bean Burrito Wrap

Day 15

Breakfast: Cinnamon Apple Smoothie

Snack: String cheese and grapes

Lunch: Spinach & Bean Burrito Wrap

Snack: A clementine (Cutie) orange

Dinner: Slow Cooker Savory Superfood Soup **Save enough for tomorrow’s lunch

Day 16

skillet chicken with lemon garlic sauce

Breakfast: Big 5 Superfood Smoothie

Snack: Celery sticks with natural peanut butter

Lunch: Slow Cooker Savory Superfood Soup (leftovers from last night)

Snack: Peanut Butter and Honey Oat Bars **Save enough for a snack on Day 18

Dinner: Skillet Chicken with Lemon-Garlic Sauce with a green salad

Day 17

21-day weight loss diet menu

Breakfast: Slow Cooker Almond Blast Oatmeal

Snack: Greek yogurt with berries

Lunch: Supermodel Superfood Salad

Snack: Raw broccoli with Skinny Ranch Dip

Dinner: Simply Sautéed Lemon Tilapia

Day 18

peanut butter and honey oat bars

Breakfast: Breakfast Yogurt Parfait with Skinny Ms. Granola  

Snack: Peanut Butter and Honey Oat Bars (leftovers from day 16)

Lunch: Paleo Friendly Meaty Veggie Roll-Ups

Snack: Sliced bell pepper with Skinny Ranch Dip

Dinner: Skillet Chicken Quinoa Supper with Twice-Baked Potatoes **Make enough quinoa for tomorrow’s breakfast smoothie

Day 19

Breakfast: Quinoa Banana Berry Smoothie

Snack: Sliced veggies with Zucchini Hummus

Lunch: Creamy Pesto Pasta Salad

Snack: Fruit with Skinny Nutella

Dinner: Slow Cooker Beef Tips with a green salad **save leftover tips for lunch tomorrow

Day 20

Our tasty, crustless asparagus quiche can be ready in under an hour.

Breakfast: Crustless Asparagus Quiche

Snack: Apple slices

Lunch: Slow Cooker Beef Tips Sandwich (add last night’s tips to a whole wheat roll)

Snack: Sliced bell pepper with Skinny Ranch Dip

Dinner: Skinny Kale Burgers with Baked Onion Rings

Day 21

Breakfast: Buckwheat Pancakes with Berry Sauce

Snack: Fruit with Skinny Nutella

Lunch: Clean Eating Cobb Salad

Snack: Sliced veggies with Zucchini Hummus

Dinner: Slow Cooker Garlic and Herb Beef Roast with Potatoes

This 21-Day weight loss diet menu will help you shed pounds without feeling like you’re on a diet. Now is the time to make the positive changes you deserve—so get planning!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


    1. Beth, Yes, When you click on each recipe you can see the calorie count / nutrition information for each right above the recipe ingredients and instructions.

  1. i can't see the post anymore..I am very sad….on day 3 and loving this and I hadn't printed anything…what can i do to see the post again?

    1. Melissa, Some of the articles in our site were down when doing testing yesterday. Please try again today.

  2. This looks great and would try it out soon. However, I noticed most of the recipes makes multiple servings. The meals sometimes does not repeat or repeats much later in the list. eg. Cinnamon Roll Oatmeal, in Day 1, yields 5 servings but never repeats in the 21 days. Garden Salad with Lemon & Oil Dressing, also in Day 1, only repeats on Day 14; don't think the 2nd serving will last till Day 14. Is it fine to just replace a meal with another so that we can optimize on what we already have?

    1. Molly, So glad you love it:)! Unfortunately there's no shopping list at this time but check back because we are working on it.

  3. I have an age-old problem in that my partner will not eat anything on this diet and love all of it. By the time I have fixed two entirely separate meals, I'm frustrated and exhausted. Help!! Since I've been with him I have gained 20 lbs and I know it sounds (and feels) like a cop out but it's just soooo much work. I have to do something; I don't feel good and know it is largely because of my unhealthy eating patterns. If anyone has ideas about how to handle this I would appreciate it. Thanks. Julia

    1. Julia, We hear you. Here are some ways you can help yourself: 1.) You can make a full batch of a recipe and freeze. Then you would simply reheat one portion for your dinner. Soups, stews, chilis, lasagnas(like our lasagna rolls: https://skinnyms.com/skinny-lasagna-rolls/), casseroles, and more are all things that tend to freeze well. For more info on this you might like our Make-Ahead Recipes ebook: https://skinnyms.com/skinny-ms-make-ahead-meals/. 2.) Another thing you can do for yourself is portion control. Try our Skinny Plate Challenge: https://skinnyms.com/skinny-plate-challenge/. Recommended portion sizes are a lot smaller than many people would think. See: https://skinnyms.com/what-is-a-portion-size/. 3.) For healthy snacks for yourself, make a snack box: https://skinnyms.com/ultimate-snack-box-for-fridge…. Hope that helps!

  4. I love this and want to try it soon, but it desperately needs a shopping list to go with it. I have looked over most of the recipes and they look delicious. Going to take it one week at a time, but the lack of shopping list makes it a little difficult. Would be so nice to download and print it. 🙂 Have you guys considered creating an App? That would be awesome! I would even pay for it 🙂

  5. Hi, anyone had any luck with this diet? How much did you lose? I want to try it for my husband he needs to lose about 50lb . Thank you

  6. Read this website and fell in love with the recipes! Is there a way you can create a PDF File for the Grocery list of all items if we wanted to buy it all together?

    1. Danielle, Thank you so much for the nice comment. 🙂 We don’t currently have a grocery list of the ingredients for each recipe.
      You can find shopping lists to some of our menus here.

  7. Did you ever come up with a grocery list for this diet. It looks wonderful, It might take me several days just to find all the ingredients needed

    1. Thanks for your interest, Deb. We’ve taken our readers’ feedback and are in the process of putting one together. 🙂

  8. My wife and I are on day 20. The menus and recipes are delicious! Each lost 5 pounds so far. We will be making many of these recipes again.

  9. Woow, colourful and healthy food recipes. I want to lose 10 kg but with clean eating and workout and I hope these food ideas would be very helpful.

  10. Hi, Looking to lower calories some but 24wks pregnant so trying to keep around 2000. Will this diet caloric intake be too low daily? If so any suggestions

  11. Hi,

    I read through most of the comments. I am not a fan of pancakes, oatmeal and cereal. Any substitutes??

    Thank you.

      1. Thank you….working now. Might have been a bad reception day or something. Loving your recipes so far. Couldn’t do the Skinny Burrito in a Jar one though, so just had salad again from the previous day. Adding a little bit more meat here and there to make it a bit more hubby and family friendly, but SUPER! Thanking you 🙂

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