7-Day Portion Control Menu

Pare down with proper portions.

Forget the bass—it’s all about the portions. At least it is when it comes to losing weight and keeping it off for good. We’re sharing a 7-day portion control menu to help you get a handle on eating the serving sizes that support weight loss.

Portion sizes have ballooned compared to what our bodies actually need to function properly. While some restaurants, fast food places, and food manufacturers have slimmed down portion sizes, the fact is that many are still too large. Even “health” foods can be packaged in sizes that are too big. For example, some popular energy and vitamin drinks come in a bottle with two—and sometimes more!—servings. (Ditch the energy drinks from the store! Nourish that body with 5 Healthy Drink Recipes instead.)

For more tips on losing weight by sticking to recommended serving sizes, check out 6 Easy Ways to Reduce Portion Sizes and What is a Portion Size?.

This menu plan is divided into three meal sections, so you can mix and match based on your tastes and schedule. Each recipe has an easy-to-measure serving size. Remember, many of our dinner entrées do double duty—simply pack leftovers the next day for an easy, healthy lunch.

Breakfast Portion Control Menu Options

1. Pita Pocket Breakfast Sandwich (1/2 pita)

2. Strawberry Banana Protein Smoothie (1/2 of recipe)

3. Berry Almond Breakfast Quinoa (1-1/2 cups)

4. Breakfast Yogurt Parfait (1 cup)

5. Bagel with Sun-Dried Tomatoes & Provolone (1/2 bagel)

6. Protein Egg & Tomato on Toast (1 slice of toast + toppings)

7. Dairy-Free Crepes (1 crepe)

Lunch Portion Control Menu Options

Skinny Taco Salad in a Jar

1. Avocado and Mango Salad (1 cup)

2. Black Bean and Sweet Potato Wrap (1/2 wrap)

3. Skinny Taco Salad in a Jar (1 jar)

4. Chicken Caesar Wrap (1/2 wrap)

5. Mediterranean Quinoa Salad with Seasonal Vegetables (1 cup)

6. Over-Stuffed Veggie Sandwich (1 sandwich)

7. Asparagus Salad (about 2 cups)

Dinner Portion Control Menu Options

1. Skinny Lasagna Rolls (1 roll)

2. Slow Cooker Texas Chili (1 cup)

3. 6-Ingredient Chinese Chicken (3/4 cup) with Roasted Broccoli and Red Peppers (1 cup)

4. Easy Chicken & Cheese Quesadillas (1 quesadilla) with One-Pot Mexican-Style Quinoa (3/4 cup)

5. Slow Cooker Zucchini Ziti (3/4 cup)

6. Paprika Chicken Skillet (1 chicken breast plus sauce) with Creamy Garlic Mashed Cauliflower (3/4 cup)

7. Zucchini Noodles with Creamy Red Pepper Sauce (1-1/2 cups plus sauce)


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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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  1. Hi
    Can i eat two recipes options in one meal?
    For example
    The lunch
    The taco salad and the chicken caesar in the same meal


    1. Rahma, That’s really up to you. Decide what portion control means to you and eat until satisfied but not overly full.

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