5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years

This post may include affiliate links.

Here’s how I’ve maintained my ideal weight for the last 5 years. I ate and still do eat, 5 small meals each day, which includes 3 small meals and 2 healthy snacks, mainly consisting of whole foods. I always eyeball my portions which are about the size of my palm. My meals consist of a lean protein, a complex carb, and a healthy fat. In addition, I workout 6 days a week, which includes weight training and some form of cardiovascular exercise–usually interval training. An example of my cardio is this 20 minute routine, Insane Fat Burning Boot Camp.

Running is now my passion and it can be yours too. Check out our training program, Running for Absolute Beginners. It’s life changing.

Find examples of how I plan my menu with Foods to Avoid and Foods to Include in Meal Planning.

5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years

Check out the menus below! And as always, I use a skinny plate rather than the traditional dinner plate. To learn more check out the Skinny Plate Challenge!

Menu 1:

1st MealCleanse & Detox Smoothie
2nd Meal – (Mid-morning snack) 3 tablespoons Roasted Red Pepper Hummus with one serving Easy Whole Grain Pita Chips
3rd MealMediterranean Tuna Salad wrapped in lettuce leaves or a whole grain wrap
4th Meal – (Mid-afternoon snack) 1 small slice Zucchini Bread and 1/2 cup low fat/ nonfat Greek yogurt
5th MealSkinny Lemon Chicken Skillet and 1/2 cup brown rice or quinoa.

Optional Dessert: No-Cook 5 Minute Chocolate Pudding

Menu 2:

Weight Loss Menu

1st MealStrawberry, Almond Butter, and Oatmeal Breakfast Parfait
2nd Meal – (Mid-morning snack) 1 Deviled Egg 
3rd Meal – One Skinny Lasagna Roll
4th Meal – (Mid-afternoon snack) 1 serving Classic Cucumber & Tomato Salad
5th MealOne-Pot Black Pepper Chicken with Roasted Broccoli and Red Peppers OR Swiss Chard Simple Sauté AND 1/2 cup brown rice or 1/2 baked potato with 1 teaspoon butter.

Optional Dessert: No-Bake Lemon Berry Cups

Menu 3:

slow cooker mommas roadhouse chili
1st MealWake Up,  Keep Me Going Smoothie
2nd Meal – (Mid-morning snack) Skinny Fruit & Yogurt Salad
3rd MealMomma’s Roadhouse Chili
4th Meal – (Mid-afternoon snack)1/2 cup raw vegetables (celery sticks , carrot sticks, radishes, bell pepper strips, or grape tomatoes) 1/4 cup hummus or guacamole (store-bought or homemade)
5th MealQuinoa and Shrimp Paella

Optional Dessert: Dark Chocolate Nut Clusters

Menu 4:

1st MealAvocado Breakfast Pizzas
2nd Meal – (Mid-morning snack) Skinny Peanut Butter & Yogurt Dip with one Apple (sliced to dip)
3rd MealBlackened Salmon and 1 cup steamed broccoli
4th Meal – (Mid-afternoon snack) Blueberry Banana Smoothie or SkinnyLicious Protein Smoothie
5th MealSlow Cooker Hearty Vegetable and Bean Soup

Optional Dessert: Healthy Frozen Yogurt with Fresh Fruit Salad and Mint

Menu 5:

1st Meal
Southwestern Protein Breakfast Burrito
2nd Meal – (mid-morning snack) 1 serving fruit (1 apple, pear, orange, banana, peach,  1/2 cup berries, or 1/4 cup dried fruit such as raisins) + 1/4 cup nuts of choice
3rd MealChocolate Peanut Butter Protein Smoothie
4th Meal – (mid-afternoon snack) 1/2 Quinoa Protein Bar
5th MealSlow Cooker Chicken Chili and a small salad with Romaine, grape tomatoes, and, bok choy with a drizzle of extra-virgin olive oil & balsamic vinegar.

Optional Dessert: Strawberries in Balsamic Yogurt Sauce

Don’t miss a thing! Subscribe to our newsletter and keep up with our Facebook and our Pinterest for clean eating tips, workout challenges, and healthy lifestyle tips!

Editor’s Note: Originally published March 19, 2013 

free email series

5 Secrets to Transform Your Eating Habits

New tips & recipes to feel & look great!

42 Comments on "5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years"

  1. Colleen  June 4, 2013

    Finally, someone that loves frozen grapes as much as I do! It's my favorite pre or post workout snack!

  2. Sarah  June 22, 2013

    I like your examples, but in some days you mention leftovers…what day and meal did you make this so you can have the leftovers? Or do you freezer cook and seperate into portion sizes?

    • Skinny Ms.  June 23, 2013


      The Hearty Vegetable Soup I did freeze. The other two recipes, prepared the day before for my family. These are examples of the foods I ate, how often and the portions sizes. Hope this helps! 🙂

  3. jan olinger  September 1, 2013

    Just reading this again and thinking that you can do a LOT of eating on a healthy diet!

    • Jess  September 13, 2014

      I was actually thinking that she doesn't do a lot of eating at all. In fact for someone who does 30 minutes of cardio a day and maintains instead of loses, I feel like this isn't much food. It's clean for sure, but I find I need to increase the portions otherwise I my stomach growls a lot.

  4. Dawn  October 29, 2013

    Hi, is there a shopping list to accompany this? I don't see one maybe I am missing it. Thanks!

    • Skinny Ms.  October 30, 2013

      Dawn, I’ve never added a shopping list. However, because you asked, I’ll start working on one today! Great idea!!! 🙂

  5. Jenni  November 14, 2013

    Do you have additional menus like this one.
    I am completely loving this so far!

  6. Terri  November 15, 2013

    Hi – I'm super low-tech, & would love to buy any of your stuff in a hard copy, (ie: anything printed & bound, or even loose or perhaps 3-hole punched). Even if it's self-done, I'm almost certain you'd have a following, & more persons interested than just myself. Thnx

    • GaleCompton  November 16, 2013

      Terri, Hmmmm….thanks for the suggestion.

      • Carrie  January 24, 2016

        I’m also interested in a hard copy of your program and menus.

        • Gale Compton  January 24, 2016

          Carrie, We don’t have a print button on this particular post.

  7. kontener 7  April 3, 2014

    Great blog. Thnaks for sharing.

  8. Leah  July 21, 2015

    I can't get to the link for the Skinny Lemon Chicken Skillet. Can you please help??

    • SkinnyMs  July 21, 2015

      Thanks for the heads-up! The link should be working now.

  9. Red  October 4, 2015

    OMG thank you for a menu that I actually want to eat!! This is the very first one I've EVER seen where I didn't turn my nose up at a majority of the meals. THANK YOU THANK YOU THANK YOU!!

    • SkinnyMs  October 4, 2015

      You are so welcome! I personally created this menu because it's the exact menu that I started with! Still maintaining to this day. 🙂 Please keep us posted.

  10. SkinnyMs  October 12, 2015

    Yes, we did. Here you go! https://skinnyms.com/5-daily-menus-grocery-list/

  11. linda  January 29, 2016

    When I click on the “print friendly” button to print off your five days of meals, it directs me to a page that talks about how you add the print friendly button to a website address. Am I doing something wrong or ?? Thanks!

    • Gale Compton  January 29, 2016

      Linda, The print button stopped working so I had to delete it. Hopefully we’ll have another solution soon. 🙂

  12. Rita  March 16, 2016

    Hi Gail, my question is unique but I also believe that there are a lot more people that are experiencing same or similar as to myself; (Question ) Can I loose weight with your meal suggestions without exercise? I’m unable to do any exercises due to 2 spine surgeries, one rotor cuff torn twice & two seriously bad knees ( I’ve been told to think about surgery for my knees ) I was once very athletic.

    • SkinnyMs.  March 16, 2016

      You can most definitely still lose weight, Rita. However, you will need to adjust your serving sizes/caloric intake to match your energy needs. All of our recipes are made with clean ingredients, but look for dishes with little to no sugar. Also, if you haven’t already spoken with your doctor about alternative, extremely low-impact exercises that you can perform from a seated position or prone position, that might also be beneficial.

  13. FitMerms  April 16, 2016


    I love the articles that I find on SkinnyMs, it helps me to keep motivated and stay healthy! I just recently lost 20lbs myself, and this menu is a great sample as to what I should be eating in order to maintain my current weight. My question though is, do you allow yourself any “indulgence/cravings” days? (For example: chips, burgers, greasy food). I’d love to get your opinion! thanks!!

    • Gale Compton  April 17, 2016

      Good question! I do from time to time have an indulgence. It’s important not to over do it, but 1-2 treat meals a week is perfectly fine. 🙂
      Be sure to do portion control…even better for your treat meals.

  14. Tam  April 21, 2016

    I love your posts. I am new to cooking and eating healthy, so your site has really helped me. Thank you!

    • Kym Votruba  April 21, 2016

      Thanks so much for sharing your feedback with us, Tam! 🙂

  15. Debbie  May 3, 2016

    Do you have a grocery list?

  16. Megan  June 27, 2016

    Hi, I was just wondering how long it took you to lose those first 30 lbs. I love the menu and exercises.

    • Gale Compton  June 27, 2016

      Hi Megan, As I recall it took about 6 months, maybe a little longer. It sounds like a long time but taking small steps is the key. I’ve still managed to keep it off…I say that as I eat a plate of sauteed spinach, kale, and chard. This is one of my all time favorite dishes.:) My tastes have changed completely from those days of eating junk.

      I’m so happy you love the menu and exercises. Keep me posted. 🙂

  17. Lois  July 27, 2016

    Hi, I wanted to let you know my family and I have been loving the recipes’! Food is healthy and delicious! I do have a few questions though. Is this 5 day menu for losing weight or maintaining your weight? Also, can you change the meals and snacks from different days around if you don’t like something or don’t have time to make something? Or do you have to follow these menus each day the way they are? I have notice many other recipes on Skinny Ms. Could they be substituted?


    • Gale Compton  July 29, 2016

      Lois, It’s actually for either. This is the exact type of menu that I used to lose 30 pounds and still use to this day. Of course, I haven’t eaten the same meals for all these years. But, I eat clean (99% of the time) and use portion control.

      You can definitely change up meals and snacks. Feel free to sub with other meals and/or menus on the site. The key is to adhere to the recommended servings sizes. 🙂

  18. Ashley  July 31, 2016

    Hi! I am planning to start this meal plan tomorrow! I just returned from the grocery store where I purchased all of the items on the suggested grocery list from above (posted on 5/6/16):


    However, I noticed that the grocery list does not align 100% with this meal plan. Some of them items do, but not all. Any suggestions? Is there another meal plan that aligns with that particular list?

    Thank you!

    • Gale Compton  July 31, 2016

      Hi Ashley, This is the grocery list that goes with the menu. I’ll have it rechecked to make sure it matches up. What items are you missing?

  19. Christine  January 12, 2017

    I do not like seafood. What can I do to replace salmon and shrimp?

    • Gale Compton  January 14, 2017

      Christine, A good white fish is fine. But, if you don’t eat fish, try using chicken without the skin.


Leave a Comment

Your email address will not be published.