5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years
5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years
It has been almost 10 years since I lost 30 pounds. Here’s how I lost 30 pounds and have maintained my ideal weight since that time:
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 Beginner’s. It’s life changing.
Find examples of how I plan my menu with Foods to Avoid and Foods to Include in Meal Planning.
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!
Be sure to check out the Fitness, Part 2 of How I’ve Maintained My Ideal Weight for 5 Years.
DOWNLOAD YOUR FREE CLEAN EATING MENU PLANNER!
Menu 1:
Meal 1 – Cleanse & Detox Smoothie
Meal 2 – (Mid-morning snack) 3 tablespoons Roasted Red Pepper Hummus with one serving Easy Whole Grain Pita Chips
Meal 3 – Mediterranean Tuna Salad wrapped in lettuce leaves or a whole grain wrap
Meal 4 – (Mid-afternoon snack) 1 small slice Zucchini Bread and 1/2 cup low fat/ nonfat Greek yogurt
Meal 5 – Skinny Lemon Chicken Skillet and 1/2 cup brown rice or quinoa.
Optional Dessert: No-Cook 5 Minute Chocolate Pudding
Menu 2:
Meal 1 – Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
Meal 2 – (Mid-morning snack) 1 Deviled EggÂ
Meal 3 – One Skinny Lasagna Roll
Meal 4 – (Mid-afternoon snack) 1 serving Classic Cucumber & Tomato Salad
Meal 5 – One-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:
Meal 1 – Wake Up,  Keep Me Going Smoothie
Meal 2 – (Mid-morning snack) Skinny Fruit & Yogurt Salad
Meal 3 – Momma’s Roadhouse Chili
Meal 4 – (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)
Meal 5 – Quinoa and Shrimp Paella
Optional Dessert: Dark Chocolate Nut Clusters
Menu 4:
Meal 1 – Avocado Breakfast Pizzas
Meal 2 – (Mid-morning snack) Skinny Peanut Butter & Yogurt Dip with one Apple (sliced to dip)
Meal 3 – Blackened Salmon and 1 cup steamed broccoli
Meal 4 – (Mid-afternoon snack) Blueberry Banana Smoothie or SkinnyLicious Protein Smoothie
Meal 5 – Slow Cooker Hearty Vegetable and Bean Soup
Optional Dessert: Healthy Frozen Yogurt with Fresh Fruit Salad and Mint
Menu 5:
Meal 1 – Southwestern Protein Breakfast Burrito
Meal 2 – (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
Meal 3 – Chocolate Peanut Butter Protein Smoothie
Meal 4 – (mid-afternoon snack) 1/2 Quinoa Protein Bar
Meal 5 – Slow 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
42 Comments on “5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years”
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Gale co-founded SkinnyMs. with a goal to provide women with delicious & clean recipes, fitness routines, and healthy ways to reach their ideal weight. Guided by her firm belief in clean eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run and has completed numerous half-marathons.
Colleen June 4, 2013
Finally, someone that loves frozen grapes as much as I do! It’s my favorite pre or post workout snack!
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
Sarah,
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! 🙂
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.
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!!! 🙂
Jenni November 14, 2013
Do you have additional menus like this one.
I am completely loving this so far!
GaleCompton November 15, 2013
Jenni, Great! Yes, we have lots and more on the way. http://skinnyms.com/category/recipes-menu/
GaleCompton November 15, 2013
Jenni, Great! Yes, we have lots and more on the way. http://skinnyms.com/category/recipes-menu/
GaleCompton November 15, 2013
Jenni, Great! Yes, we have lots and more on the way. http://skinnyms.com/category/recipes-menu/
GaleCompton November 15, 2013
Jenni, Great! Yes, we have lots and more on the way. http://skinnyms.com/category/recipes-menu/
ana December 12, 2016
Gale, can you repost the links please? because neither of them work anymore
Gale Compton December 18, 2016
Hi Ana, Which links specifically? I removed an old link that no longer exists. Is this what you were looking for? http://skinnyms.com/?s=shape+up+size+down 🙂
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.
kontener 7Â April 3, 2014
Great blog. Thnaks for sharing.
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.
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.
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. 🙂
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.
FitMerms April 16, 2016
Hi!
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.
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! 🙂
Debbie May 3, 2016
Do you have a grocery list?
Kym Votruba May 6, 2016
Yes! Here you go! http://skinnyms.com/5-daily-menus-grocery-list/
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. 🙂
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?
Thanks!
Lois
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. 🙂
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):
http://skinnyms.com/5-daily-menus-grocery-list/
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?
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.