21-Day Weight Loss Menu

Enjoy three meals and 2-3 snacks each day!

Weight Loss Menu

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

Slow Cooker Savory Superfood Soup

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

Simply Sautéed Lemon Tilapia

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

Breakfast Yogurt Parfait To Go

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

Crustless Asparagus Quiche

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

Clean Eating Cobb Salad

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.

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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.

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    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.

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