F4 Menu Plan 10

**VEGETARIAN, GLUTEN-FREE & DAIRY-FREE OPTIONS FOR ALL MENUS

Day One:

Breakfast

Cooked Bananas: Recipe

Quick, Healthy, and Gluten-Free Oats: Recipe

Snack

Almond Bar - 2" Square: Recipe 

Lunch

Tomato and Avocado Sandwich on gluten-free bread with lettuce and Refrigerator Pickles (optional) (Add turkey slices if you are not vegetarian and would like more protein)

Carrot Sticks

Snack

Apple Slices with 1 Tblsp. Real Peanut Butter

Dinner 

Simple Beef Tacos: Recipe (Vegetarian Option: Switch out beef for tofu cubes)

Side Salad with Black Beans, Diced Tomatoes and Red Peppers dressed with fresh lime and olive oil, salt & pepper to taste

Day Two:

Breakfast

Gluten & Dairy-Free Parfait: Recipe

Snack

1 Cup of Grapes

Lunch

Mediterranean Baby Spinach Salad: Recipe

10 Rice Crackers

Snack

Almond Bar - 2" Square: Recipe

Dinner

Herbed Chicken Breasts: Recipe

Vegetarian option- Spaghetti squash and Black Beans- Recipe

Brown Rice (make extra for tomorrow's dinner): 

Pureed Peas: Recipe

Day Three:

Breakfast

Vegetables with Poached Egg: Recipe

Snack 

5 Dates

Cutie or Orange

Lunch

Quinoa with Black Beans and Lemon Dressing (save leftovers for a snack tomorrow):Recipe

Snack

Almond Bar - 2" Square: Recipe

Dinner

Chicken and Vegetable Stir-fry: Recipe (Vegetarian Option: swap chicken for tofu cubes)

Day Four:

Breakfast

Banana, Strawberry, and Blueberry Smoothie: Recipe

Snack

Leftover Quinoa with Black Bean Salad

Lunch

Turkey Lettuce Roll-Up with Hummus, Cucumber, and Tomato in large leaf lettuce (Vegetarian Option: swap turkey with extra vegetable of choice)

8 Rice Crackers

Snack

Almond Bar

Dinner

Pork Tenderloin with Baked Apples: Recipe (Vegetarian option: Mushroom and Barley Soup Recipe... make extra for dinner tomorrow)

Sauteed Green Beans: Recipe

Baked Sweet Potato

Day Five:

Breakfast

Banana Chai Crepes with Strawberry Sauce: Recipe

Snack

Handful of Nuts

 Lunch

"Cream" of Broccoli Soup: Recipe

10 Rice Crackers & Hummus

Snack

Tropical Smoothie: Recipe 

Dinner

Meatloaf Made Easy (save some for tomorrow lunch): Recipe (Vegetarian Option: leftover Mushroom and Barley Soup)

Sauteed Zucchini and Tomatoes: Recipe

Side Salad

Day Six:

Breakfast

Banana, Strawberry and Blueberry Smoothie: Recipe

Snack

1/2 Cup Granola

Lunch

Leftover Meatloaf (Vegetarian Option: Quinoa with Black Beans and Lemon Dressing Recipe)

1/2 Avocado with Balsamic Vinegar

Snack

6 Dried Apricots (no sugar or sulfur dioxide added)

Dinner

Salmon with Fennel: Recipe (Vegetarian Option: Bean Burger with Chipotle Sauce- Recipe)

Baked Potato with Low-fat Plain Yogurt

Side Salad

Day 7:

Breakfast

1/2 Grapefruit

Healthy Oatmeal: Recipe

Snack

Handful of Nuts

Lunch

Asparagus & Turkey Roll-Up: Recipe (Vegetarian Option: Swap turkey for tofu)

Cucumber, Carrots and Celery with Hummus

10 Rice Crackers

Snack

Almond Bar

Dinner

Curried Squash Soup: Recipe

Nicoise Salad: Recipe

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