5-Day Menu Plan with Perfect Portions

Pare down with these proper portions.

You can eat the healthiest diet in the world, loaded with fruits, veggies, lean meats, and healthy carbs, but if you’re eating double portions, that scale won’t move as much as you might like. That’s what makes portion control such a must-have part of losing weight and keeping it off. Here’s a 5-day menu plan with perfect portions.

Sometimes the challenge with healthy eating is that controlling portion size has become increasingly hard. Many restaurants and fast food places have given Americans an inflated sense of what a properly-portioned meal looks like. Even the processed and packaged foods and drinks at the store are bloated from what they were a few decades ago.

This portion control menu plan is designed to help you lose weight and trim inches–and it will help you get a better handle on what a proper portion size looks like. Each recipe contains clean-eating ingredients that will nourish the body with the nutrition it needs. Follow the portion sizes listed below, and remember to check portion size for every recipe you serve.

Learn more about losing weight by choosing proper portions:

7 Portion Control Tips
6 Easy Ways to Reduce Portion Sizes
30-Skinny Plate Challenge

Portion Control Menu Plan Breakfasts

1. Pita Pocket Breakfast Sandwich (1/2 pita)
2. Lean, Green Protein Smoothie Bowl (1/2 of recipe)
3. Berry Almond Breakfast Quinoa (1-1/2 cups)
4. Buckwheat Pancakes with Berry Sauce (2 pancakes)
5. Blueberry Banana Smoothie (1/2 of recipe)

Portion Control Menu Plan Lunches

1. Greek Pita Sandwich (1/2 pita with 1/4 chicken pieces)
2. Quinoa Salad with Fresh Vegetables (1 cup)
3. Skinny Taco Salad in a Jar (1 jar)
4. Mediterranean Quinoa Salad with Seasonal Vegetables (1 cup)
5. Spinach & Bean Burrito Wrap (1 wrap)

Portion Control Menu Plan Dinners

1. Slow Cooker Turkey and Chickpea Chili (1 cup)
2. Skinny Lemon Chicken Skillet (1-1/4 cup)
Sauteed Bok Choy (1/4 of recipe)
3. Slow Cooker Zucchini Ziti (3/4 cup)
4. Easy Chicken & Cheese Quesadillas (1 quesadilla)
One-Pot Mexican-Style Quinoa (3/4 cup)
5. Herbed Salmon with Broccoli Bulgur Pilaf (1 salmon filet and 1/2 cup bulgur)
Healthy Mashed Potatoes Wrapped in Spinach (1/4 of recipe)

Portion Control Menu Plan Snacks

1. Chili-Lime Spiced Pumpkin Seeds (1/6 of recipe)
2. 1 apple & 8 raw almonds
3. Zucchini Hummus (2 Tbsp) & 10 baby carrots
4. 1 hard-boiled egg & 1 orange
5. Quinoa Protein Bar (1 bar)
6. 1/2 cup plain fat-free Greek yogurt with 1 teaspoon of honey & 1/4 cup blueberries
7. Peanut Butter Yogurt Dip (2 Tbsp) & 1 apple
8. 1 orange & 8 raw almonds
9. Oven-Baked Zucchini Chips (1/4 of recipe)
10. 1 banana & 8 raw almonds


Check out Skinny Ms. on Pinterest. We share recipes and meal planning resources, including Healthy Salads and Easy Recipes.

Create a portion control menu plan that incorporates yummy, good-for-you ingredients. Check out Skinny Ms. Recipe Collection: 101 Fan Favorites ebook.


This post may include affiliate links.


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.

More by Skinny


  1. Where can I find a simple 30 day meal planner portioned for weight loss for becoming healthy. Where can I down load these meal planners?

    1. You did not answer my question sent to you by email on February 12,2017 today is October 16,2021. When will i get an answer?

  2. I was given the perfect portion containers but there was no book inside. Is that something that I can purchase seperatly?

  3. Hi Gale. Was wondering when measuring veggies …do we measure raw or cooked? Thank you, Carleigh

Leave a Reply

Your email address will not be published. Required fields are marked *