21-Day Weight Loss Menu

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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 SkinnyMs., 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.

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.

Week 1 Menu to Lose Weight

Day 1

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

Quinoa and Vegetable Stir Fry

Day 2

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

Baked Tilapia with Spicy Tropical Salsa

Day 3

Breakfast: Superfoods Smoothie

Snack: Homemade trail mix

Lunch: Caprese Quinoa Salad

Snack: Apple slices

Dinner: Baked Tilapia with Spicy Tropical Salsa

Day 4

Breakfast: Flax and Apple Raisin Oatmeal

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

Lunch: Perfect Turkey and Cheese Flat-Out Wrap

Snack: A clementine (Cutie) orange

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

Oven-Crisp Fish Tacos

Day 5

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)

Pictured: Blackened Sockeye Salmon

Blackened Sockeye Salmon

Day 6

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

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

Raw Kale Salad with Raspberry Vinaigrette

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   

Honey-Dijon Glazed Salmon with a Hint of Lemon

Day 9

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)

Slow Cooker Polynesian Chicken

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

Strawberry and Avocado Salad with Strawberry Balsamic Dressing

Day 11

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

Clean Eating Chicken Salad

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

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

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49 Comments on "21-Day Weight Loss Menu"

  1. Michele  June 4, 2014

    what about a 21 day for vegetarians?

    Reply
    • SkinnyMs  June 6, 2014

      Michele, Great Idea!!

      Reply
  2. Daisy  June 18, 2014

    what about grain free for those of us that cannot eat any grains, potatoes or corn

    Reply
  3. Ashleigh  June 21, 2014

    Hi, Is there a shopping list for this meal plan??

    Reply
    • SkinnyMs  June 26, 2014

      Ashleigh, We will work on putting one together.

      Reply
      • Brandie  March 20, 2015

        Hi there! Is there a shopping list available for this yet? I can't seem to find one? Thanks! 🙂

        Reply
        • SkinnyMs  March 21, 2015

          Brandie, Hi, no there is not.

          Reply
  4. Beth  June 22, 2014

    Is there a calorie/nutrient count for the menu anywhere?

    Reply
    • SkinnyMs  June 23, 2014

      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.

      Reply
  5. Crys  July 7, 2014

    is there a printer friendly version for this??

    Reply
  6. melissa  July 15, 2014

    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?

    Reply
    • SkinnyMs  July 16, 2014

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

      Reply
  7. Linda  November 15, 2014

    I am allergic to fish. What can I substitute? I can eat no fish at all.

    Reply
    • SkinnyMs  November 17, 2014

      Linda, Chicken is a good substitute.

      Reply
  8. Callista Chuah  November 25, 2014

    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?

    Reply
    • SkinnyMs  November 26, 2014

      Callista, Yes it is fine to replace one meal with another.

      Reply
  9. Molly  December 18, 2014

    Love this menu! Was wondering if you had a shopping list for this 21 days? if so, could you share? thanks

    Reply
    • SkinnyMs  December 18, 2014

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

      Reply
  10. Julia  February 26, 2015

    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

    Reply
  11. Angela  March 28, 2015

    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 🙂

    Reply
  12. katrina  September 4, 2015

    shopping list??

    Reply
    • SkinnyMs  September 7, 2015

      We haven't created a shopping list for this particular menu yet, but we will look into doing so!

      Reply
  13. RyanRif  October 27, 2015

    Has anyone tried this ? How are the results so far ?

    Reply
  14. Cecilia  January 21, 2016

    what is the proportion for these meals? cuz I want to make enough for me and my husband.

    Reply
    • Gale Compton  January 21, 2016

      Cecilla, Follow the serving size for each recipe. 🙂

      Reply
  15. Zooz  February 9, 2016

    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

    Reply
  16. Adithi  March 10, 2016

    I cant thank you enough for this !! Your website and recipes are just awesome! 🙂

    Reply
  17. Danielle  March 29, 2016

    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?

    Reply
    • Gale Compton  March 30, 2016

      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.

      Reply
  18. Deb  March 30, 2016

    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

    Reply
    • SkinnyMs.  March 31, 2016

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

      Reply
  19. Jen  August 28, 2016

    Where would we find the shopping list for this menu?

    Reply
    • Gale Compton  August 28, 2016

      Jen, We hope to have a shopping list in the near future. 🙂

      Reply
  20. Angelina  October 1, 2016

    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.

    Reply
    • Gale Compton  October 1, 2016

      Angelina, Great! Keep us posted on your progress. Love hearing success stories. 🙂

      Reply
  21. Darlene Scoggins  December 26, 2016

    I just bought 30 day book and didn’t get to save it website went down. How can I get it back?

    Reply
  22. Sana  March 5, 2017

    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.

    Reply
  23. Kelly  March 7, 2017

    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

    Reply
    • Gale Compton  March 7, 2017

      Kelly, Hmmmm…that’s a question for your doctor.

      Reply
  24. Heather  May 11, 2017

    Is there a grocery list yet?

    Reply
  25. Judy  August 5, 2017

    Is this 21 day menus good for diabetic

    Reply
    • Gale Compton  August 5, 2017

      Judy, Please check with your doctor to make sure. Thanks! 🙂

      Reply

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