7-Day Weight Loss Menu

The eating plan that helped Skinny Ms. co-founder lose 30 pounds for good.

grilled chicken and blueberry salad

At the beginning of her fitness journey, Skinny Ms. co-founder, Gale Compton, took a smart approach to menu planning when she gained control of her health and wellness in order to lose 30 pounds and keep it off. Gale changed her diet over six years ago and has successfully maintained her ideal weight by adopting a clean eating lifestyle.

You can achieve your weight loss goals by kicking off your own healthy lifestyle change with our 7-Day Weight Loss Menu. This plan, similar to the type of menu Gale designed years ago, consists of three small meals and two to three snacks per day, permitting you to stay satisfied while ensuring that you take in only the cleanest, healthiest of ingredients on your own path to fitness!

Once you’ve gotten started with this 7-Day Weight Loss Menu, be sure to read Gale’s article, How I Lost 30 Pounds and Kept it Off – Here’s How You Can Too, in order to maintain your healthy lifestyle changes.


Chocolate Peanut Butter Protein Smoothie
Breakfast – Chocolate Peanut Butter Protein Smoothie
Mid-morning Snack – Medium sized green apple with 1 tablespoon natural peanut butter
Lunch –  Veggie & Pesto Sandwich on 2 small pieces wheat or whole grain bread
Afternoon Snack – 12 plain almonds
Dinner – Chicken Pot Roast2 sliced carrots steamed or cooked with roast (use leftovers for sandwiches and roll-ups)
Evening Snack (optional) – 1/2 cup plain-nonfat Greek yogurt with 1 teaspoon agave nectar or 4 drops liquid stevia; 1/4 cup fresh berries (combine yogurt and berries)


Breakfast – Individual Egg & Spinach Bowl with 1 slice (dry) wheat toast
Mid-morning Snack – Zucchini Hummus with 1 carrot
Lunch – Clean Eating Chicken Salad in a 1/2 Whole Wheat Pita Pocket
Afternoon Snack – 1 hard boiled egg; 1 kiwi
Dinner – Stuffed Sweet Potato Southwestern Style 
Evening Snack (optional) – 1/2 cup low-fat cottage cheese with 4 sliced strawberries


Classic Cucumber & Tomato Salad
Breakfast – Quinoa Breakfast Cereal
Mid-morning Snack – 2 stalks celery with 1 tablespoon natural peanut butter
Lunch – Classic Cucumber & Tomato Salad with 1/2 cup diced chicken on 1 slice wheat bread or small tortilla
Afternoon Snack – 8 grapes; 8 walnut halves
Dinner – Grilled Chicken and Blueberry Salad (pictured in the poster above)
Evening Snack (optional) – 2 cups air popcorn


Strawberry Banana Protein Smoothie
Breakfast – SkinnyLicious Protein Smoothie or Strawberry-Banana Smoothie
Mid-morning Snack – 1 small baked sweet potato with 1/2 tsp cinnamon (delicious cold)
Lunch – Chicken roll-up with 1/2 cup diced chicken, lettuce, diced tomato and  mustard on small whole wheat tortilla
Afternoon Snack –  6 baby carrots; 8 almonds
Dinner – Roasted Corn and Black Bean Tacos
Evening Snack (optional) – 1 small pear and 6 walnut halves


Slow Cooker Savory Superfood Soup
Breakfast – Pita Pocket Breakfast Sandwich
Mid-morning Snack – 1 orange; 1/4 cup pastichios
Lunch – Leanilicious Chicken Posole
Afternoon Snack – Veggie Roll-Up (1/4 cup diced cucumber, 1/4 cup diced Roma tomato, dash of extra-virgin olive oil, dash of white wine vinegar – roll in whole wheat tortilla)
Dinner – Savory Superfood Soup
Evening Snack (optional) – 1 cup cubed cantaloup


Mediterranean Quinoa Salad with Seasonal Vegetables
Breakfast – Whole-Grain Banana Blueberry Pancakes
Mid-morning Snack – 1/2 cup edamame or Fava bean recipe
Lunch – Leftover Savory Superfood Soup
Afternoon Snack – 1/2 cup diced (lean) turkey breast, 1 romaine lettuce leaf,  1 small Roma tomato diced – roll in a whole wheat tortilla with mustard
Dinner – Mediterranean Quinoa Salad with Summer Vegetables
Evening Snack (optional) – 1/2 cup fresh blueberries


Breakfast – Crustless Vegetable Quiche
Mid-morning Snack – 8 baked whole wheat pita chip; 1 orange
Lunch – Creamy and Spicy Corn Soup
Afternoon Snack – 10 plain walnut halves and 1 green apple
Dinner – Chili Lime Grilled Shrimp with Quinoa Pilaf
Evening Snack (optional) – 1/2 cup Skinny Strawberry Yogurt

Check out our educational Q&A, and optimize your weight-loss success:

Q:  How much weight can I lose in seven days?
There are several variables that determine how much weight can be lost in seven days. Current weight, age, and overall physical health are all factors. While you may see results in these first seven days, keep in mind that this plan is designed to kick-start a lifestyle of clean eating that promotes a healthy weight that will last a lifetime.

Q:  Do I need to exercise in order to lose weight and keep it off?
A:  Yes. To optimize your weight loss success, it is important to begin an exercise program that incorporates both weight training and cardiovascular exercise. You can find free workout instruction for all fitness levels at SkinnyMs. Fitness.

Q:  After seven days of eating clean and exercising, what are my next steps? 
A:  Whether your goal is to lose five pounds or 75 pounds, by continuing to follow an eating plan similar to the 7 Day Weight-Loss Menu, eating smaller portions, and exercising six days per week, you will be well on your way to meeting your weight loss goals.

Once you’ve gotten started, be sure to like our Facebook page and follow us on Pinterest for clean eating tips and healthy lifestyle resources.

Do you have any questions or comments for us, or favorite recipes from Skinny Ms.? We’d love to hear from you. Tell us what you think in the comments section below.

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.

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    1. Gail, You can simply omit rather than replace the citrus fruits and tomatoes. You can always replace berries for any instance of citrus fruits if you want to though, and replace the tomatoes with cucumbers or zucchini (for a cooked dish).

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