21-Day Weight Loss Menu

This post may include affiliate links.

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 SkinnyMs. 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.


49 Comments on "21-Day Weight Loss Menu"

  1. Michele  June 4, 2014

    what about a 21 day for vegetarians?

    • SkinnyMs  June 6, 2014

      Michele, Great Idea!!

  2. Daisy  June 18, 2014

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

  3. Ashleigh  June 21, 2014

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

    • SkinnyMs  June 26, 2014

      Ashleigh, We will work on putting one together.

      • Brandie  March 20, 2015

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

        • SkinnyMs  March 21, 2015

          Brandie, Hi, no there is not.

  4. Beth  June 22, 2014

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

    • 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.

  5. Crys  July 7, 2014

    is there a printer friendly version for this??

  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?

    • SkinnyMs  July 16, 2014

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

  7. Linda  November 15, 2014

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

    • SkinnyMs  November 17, 2014

      Linda, Chicken is a good substitute.

  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?

    • SkinnyMs  November 26, 2014

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

  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

    • 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.

  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

  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 🙂

  12. katrina  September 4, 2015

    shopping list??

    • SkinnyMs  September 7, 2015

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

  13. RyanRif  October 27, 2015

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

  14. Cecilia  January 21, 2016

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

    • Gale Compton  January 21, 2016

      Cecilla, Follow the serving size for each recipe. 🙂

  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

  16. Adithi  March 10, 2016

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

  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?

    • 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.

  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

    • SkinnyMs.  March 31, 2016

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

  19. Jen  August 28, 2016

    Where would we find the shopping list for this menu?

    • Gale Compton  August 28, 2016

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

  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.

    • Gale Compton  October 1, 2016

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

  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?

  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.

  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

    • Gale Compton  March 7, 2017

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

  24. Heather  May 11, 2017

    Is there a grocery list yet?

  25. Judy  August 5, 2017

    Is this 21 day menus good for diabetic

    • Gale Compton  August 5, 2017

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


Leave a Comment

Your email address will not be published.