Menu Plan: 1

**Vegetarian, Gluten-free and Dairy-free Options Included for All Menus

Day 1:

Breakfast

•Vegetables with Poached Egg - Recipe

Snack

•Cinnamon Apples: Slice an apple, put in plastic bag, squeeze lemon juice over slices, sprinkle with cinnamon and toss.

Lunch

•Farro Salad (can be made the night before): Recipe 

Snack

•Cucumber Slices with Hummus (if using store bought hummus check the ingredient list to make sure it includes healthy ingredients) Recipe  

Dinner

•Black Bean Chicken Salad: Recipe 

(make extra chicken for your chicken wrap and chicken stir fry tomorrow)

 

Day 2:

Breakfast

•Peach Smoothie - Recipe

Snack

•1/2 banana with small handful of nuts

Lunch

•Chicken Wrap: Spread hummus over 1/2 of a whole wheat or GF tortilla. Place sliced chicken, sliced red peppers and cucumbers in the center of the wrap and roll. (sub. extra veggies in place of chicken for vegetarian option)

•Organic tortilla chips and salsa

Snack

•Cutie or sliced oranges

Dinner

•Chicken Stir Fry: Recipe 

 

Day 3:

Breakfast

•Vegetable Omelet: Recipe

Snack

•Hard boiled egg

Lunch

•Quick Chili: Recipe  (Can be made ahead of time). 

Snack

•Carrots and hummus

Dinner

•One Pot Pasta with Broccoli and Sausage: Recipe

•Lettuce with tomatoes, cucumber and red pepper slices with Blue Cheese dressing. Recipe for dressing (for dairy free choose alternate dressing)

 

Day 4:

Breakfast

•Vegetables with Poached Egg: Recipe 

Snack

•Cinnamon Apples: Slice an apple, put in plastic bag, squeeze lemon juice over slices, sprinkle cinnamon and toss.

Lunch

•Turkey Lettuce Wrap: Recipe

•Potato Chips: 8 chips only!!

Buy plain potato chips that only list potatoes, oil and salt under the ingredients. Most flavored chips add a lot of extra ingredients that are not good for you. 

•Piece of fresh fruit

Snack

•Handful of nuts

Dinner

•Swordfish (or other type of fish) with Mushroom and Lemon Sauce: Recipe  (for vegetarian make large salad in place of swordfish)

•Baked Potato with low-fat plain greek yogurt (option use DF yogurt), salt and pepper

•Sautéed Green Beans: Recipe

 

Day 5:

Breakfast

•Banana with almond butter smeared on it or 1 slice whole wheat or gluten free toast with 2 tsp. almond or real peanut butter and 1/2 banana sliced on top of it

Snack

•Large lettuce leaf rolled with red pepper and cucumber strips and a squirt of mustard 

Lunch

•Curried Butternut Squash Soup: Soups are a great way to eat vegetables. If you are not home at lunchtime I suggest buying a good quality thermos so you can take soup wherever you go! Recipe

•4 Whole Wheat or GF Crackers

•Cutie or Sliced Oranges

Snack

•1 Cup of Grapes

Dinner

•Mediterranean Chicken Quinoa: Recipe

 •Side Salad with lettuce, apples slices, sliced almonds and balsamic dressing: Recipe

 Day 6:

Breakfast

•2 eggs scrambled

•1/2 grapefruit

Snack

•Apple Slices and Small Slice of Cheese (sub 1 tsp peanut butter in place of cheese for DF)

Lunch

•Tuna fish salad: Mix 1 small can tuna fish with 1/2 cup low-fat plain yogurt (sub 1/3 cup mayo for DF option), 1/2 tsp dried dill and 1 tbsp pickle relish. Place tuna salad on top of lettuce, sliced cucumbers and tomatoes. Drizzle small amount of balsamic vinegar over salad.

•Hard boiled egg

Snack

•1/2 red pepper, sliced

Dinner

•Broiled Chicken with Peppers: Recipe (for vegetarian option sub. 1 Cup cooked quinoa and pour sauce and veggies over it)

•Baked Sweet Potato

•Side Salad with Parmesan and Black Pepper Dressing: Recipe (choose alternate dressing for DF)

 

Day 7:

Breakfast

•Mango,  Spinach Smoothie: Recipe  

•Hard boiled egg

Snack

•6 Dried Apricots (no sugar or sulfur dioxide added)

Lunch

•Salad with black beans, chicken (optional), tomatoes, ½ an avocado, sliced green onions with creamy salsa salad dressing.

Recipe for dressing

Snack

•1 cup grapes and 1/2 slice of cheese

Dinner

•Rice noodles with sesame ginger sauce. Recipe

•Side salad with lettuce, apples, goat cheese (omit for DF) and balsamic dressing. Recipe for dressing

 

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