F4 Menu Plan 11

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

 

Day One:

Breakfast

1 slice gluten-free toast with tomato and basil

Snack

Ultimate Bar - 1" Square: Recipe

Lunch

Asparagus Roll-Up: Recipe

Chickpea Salad: Recipe

Snack

1/2 Banana Sliced with real peanut butter

Dinner 

Pasta With Clams: Recipe (Vegetarian Option: Cauliflower Pasta- Recipe... make extra for tomorrows dinner)

Side Salad with Home-made Dressing: Recipe

Day Two:

Breakfast

Cooked Bananas: Recipe

Egg Cooked your Favorite Way

Snack

Ultimate Bar: 1" Square

Lunch

Spciy Mexican Soup (make extra for leftovers on day 3) : Recipe (Vegetarian option: swap chicken broth for vegetable broth. Swap Chicken for extra beans

Handful of carrots

Snack

Sliced Peppers and Cucumbers with Hummus

Dinner

Salmon with Ginger Mint Sauce: Recipe (Vegetarian Option: Leftover Cauliflower Pasta)

Side Salad

Steamed Cauliflower

Day Three:

Breakfast

1/2 a Grapefruit

1 slice of gluten-free toast with real peanut butter

Snack 

Cinnamon Apples

Lunch

Leftover Spicy Mexican Soup

10 Organic Corn Tortilla Chips

Snack

Ultimate Bar: 1" Square

Dinner

Baked Chicken in Tomato Sauce: Recipe

Sauteed Spinach: Recipe

1 Cup gluten-free pasta

Vegetarian Option: Stuffed Poblano Pepper Recipe (make extra for tomorrows dinner) and sautéed Spinach

Day Four:

Breakfast

Quinoa Cereal with Fruit: Recipe

Snack

handful of nuts

Lunch

Nicoise Salad: Recipe

Snack

Ultimate Bar: 1" Square

Dinner

Grilled Chicken with Peach Jalapeno Sauce: Recipe (make extra chicken for tomorrow's lunch) 

Vegetarian option: leftover Stuffed Poblano Pepper

Pureed Peas: Recipe

Baked Potato with Plain Dairy-Free Yogurt

Day Five:

Breakfast

Gluten & Dairy-Free Parfait: Recipe

Snack

Fresh Raw Vegetables with Hummus

Lunch

Turkey Lettuce Wrap: Hummus, sliced turkey, and tomato in a large lettuce leaf (2) (Vegetarian Option: swap turkey for a vegetable of choice)

Tropical Smoothie: Recipe

Snack

Grapes: 1 Cup

Dinner

Baked Potato with Quick Chili Poured over it: Recipe (make enough chili for tomorrow's lunch) (Vegetarian option: omit chicken and add extra beans if you like)

Sauteed Zucchini and Tomatoes: Recipe

Day Six:

Breakfast

Chai Milk: Recipe

1 Slice Gluten-Free Toast

1 Egg Cooked Any Style

Snack

Ultimate Bar: 1"

Lunch

Leftover Chilli- May top with dairy-free yogurt or avocado

10 Organic Corn Tortilla Chips with Salsa

Snack

Cutie or Sliced Orange

Dinner

Red Lentil Curry: Recipe

 Sauteed Spinach 

Day 7:

Breakfast

Quick, Healthy, and Gluten-free Oats: Recipe

Snack

Handful of Nuts

Lunch

Turkey Lettuce Wrap: Recipe

Vegetarian Option: Grilled Vegetable and Hummus Wrap- Recipe

Snack

6 Dates with 1 Tblsp. Real Peanut Butter Smeared On Them

Dinner

1/3 Lb. Hamburger (hopefully grass-fed, organic beef or buffalo) Wrapped in Lettuce with sliced tomato

Vegetarian option: Bean Burgers with Chipotle Sauce- Recipe

Vegetable Fries of choice: Recipe

 

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