Enjoy three meals and 2-3 snacks each day!
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
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
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
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: Turkey and Avocado Roll-Ups
Snack: A clementine (Cutie) orange
Dinner: Hearty Vegetable and Bean Soup **Save enough for tomorrow’s lunch
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)
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
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
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
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
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
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
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
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
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
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 weight loss 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!
Discover more healthy recipes and clean eating tips on our Pinterest boards.
what about a 21 day for vegetarians?
Michele, Great Idea!!
what about grain free for those of us that cannot eat any grains, potatoes or corn
Hi Daisy, That sounds a lot like the Paleo diet! Here are some Paleo recipes you might enjoy: https://skinnyms.com/17-premier-paleo-recipes-roun… https://skinnyms.com/zucchini-hummus/, https://skinnyms.com/paleo-pound-cake/.
Hi, Is there a shopping list for this meal plan??
Ashleigh, We will work on putting one together.
Hi there! Is there a shopping list available for this yet? I can't seem to find one? Thanks! 🙂
Brandie, Hi, no there is not.
Is there a calorie/nutrient count for the menu anywhere?
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.
is there a printer friendly version for this??
Crys, We are working on rolling out a new "print" button for articles for fall. Each recipe, however, can be printed out using the ziplist feature. https://skinnyms.com/saving-printing-recipes-on-sk…
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?
Melissa, Some of the articles in our site were down when doing testing yesterday. Please try again today.
I am allergic to fish. What can I substitute? I can eat no fish at all.
Linda, Chicken is a good substitute.
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?
Callista, Yes it is fine to replace one meal with another.
Love this menu! Was wondering if you had a shopping list for this 21 days? if so, could you share? thanks
Molly, So glad you love it:)! Unfortunately there's no shopping list at this time but check back because we are working on it.
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
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!
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 🙂
Angela, You should really try our Clean Eating Overhaul Book:). It has a shopping list for each week: https://skinnyms.com/clean-eating-overhaul-30-day-…. Great idea about the app:).
shopping list??
We haven't created a shopping list for this particular menu yet, but we will look into doing so!
Has anyone tried this ? How are the results so far ?
what is the proportion for these meals? cuz I want to make enough for me and my husband.
Cecilla, Follow the serving size for each recipe. 🙂
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
I cant thank you enough for this !! Your website and recipes are just awesome! 🙂
We’re glad you like them!
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?
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.
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
Thanks for your interest, Deb. We’ve taken our readers’ feedback and are in the process of putting one together. 🙂
Where would we find the shopping list for this menu?
Jen, We hope to have a shopping list in the near future. 🙂
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.
Angelina, Great! Keep us posted on your progress. Love hearing success stories. 🙂
I just bought 30 day book and didn’t get to save it website went down. How can I get it back?
Darlene, Please email the ebook title directly to me and I’ll get you the download link. 🙂 gale@skinnyms.com.
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.
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
Kelly, Hmmmm…that’s a question for your doctor.
Is there a grocery list yet?
Heather, Not for this particular menu.
Is this 21 day menus good for diabetic
Judy, Please check with your doctor to make sure. Thanks! 🙂
Hi,
I read through most of the comments. I am not a fan of pancakes, oatmeal and cereal. Any substitutes??
Thank you.
Hi Dawn, Take a look at our breakfast category. You’ll find tons of all sorts of breakfast recipes. 🙂
There are only 13 days on this menu.
Please scroll to the end. There are 21 days for this menu.
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 🙂