Menu Plan: 2

**Vegetarian, Gluten-free & Dairy-Free Options For All Menus 

Day 1

Breakfast

Almond Butter Smoothie Bowl- Recipe

Snack

Handful of Nuts

Lunch

Tomato Soup- Recipe

Sauteed Green Beans- Recipe

Snack

1" Square Ultimate Bar (make some for the week)- Recipe

Dinner

Salmon with Fennel- Recipe  (Veg. Option put fennel sauce over 1 cup cooked quinoa and add a baked sweet potato)

Baked Potato with Olive Oil, Salt and Pepper

Side Salad with Home-made Dressing: Recipe 

Day 2

Breakfast

Green Smoothie: Recipe

Snack

Banana with peanut butter and sprinkled flaxseed

Lunch

Quinoa with Turkey and Dried Cranberries: Recipe  (Veg. option: omit turkey)

Snack 

Handful of carrots & hummus 

Dinner

Pumpkin Coconut Soup: Recipe

Simple Kale & Chard Salad: Recipe

Day 3

Breakfast

Avocado & Tomato Toast with Whole Wheat or GF Bread: Recipe

Snack

Handful of grapes

8 Rice Crackers

Lunch 

Asparagus Roll-Up: Recipe

Berry Salad:Recipe

Snack

1" Square Ultimate Bar

Dinner

Spaghetti Squash with Chicken (make extra chicken for lunch tomorrow): Recipe (Veg. option: replace chicken with 8 oz. diced tofu)

Day 4

Breakfast

1 Poached or Fried Egg

Peach Smoothie - Recipe

Snack

1" Square Ultimate Bar- Recipe

Lunch

Chicken Wrap: Spread hummus tortilla (flour, corn or GF).  Place sliced chicken (for Veg. option replace with your favorite vegetable), sliced red peppers and cucumbers in the center of the wrap and roll. 

Tortilla Chips with Salsa (no more than 10 chips)

Snack

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

Dinner

Swordfish with Lemon Mushroom Sauce: Recipe  (Veg. option: Pour mushroom sauce over 1 cup cooked pasta or rice)

Sautéed Green Beans : Recipe

Dinner Salad with Dressing of your Choice: Recipe

Day 5

Breakfast

Banana Chai Crepes with Strawberry Sauce: Recipe

Snack

Handful of grapes

Lunch

Mango & Avocado Salad: Recipe

Apple 

Snack

Celery sticks & Hummus

Dinner

Shrimp Alfredo: Recipe  (Veg. Option replace shrimp with steamed broccoli) 

Day 6

Breakfast

Banana, Strawberry, and Blueberry Smoothie: Recipe

Snack

Sliced apple with almond butter

Lunch

Mushroom Quinoa Soup: Recipe

Tortilla Chips with Salsa (no more than 10)

Snack

Handful of nuts

Dinner

Broiled Lemon-Dill Chicken: Recipe  (Veg. option replace recipe for 1 Cup green beans)

Baked Sweet Potato with 1 tsp Olive Oil 

Side salad with Dressing of Choice : Recipes for Dressings

Day 7

Breakfast  

2 Scrambled eggs 

1/2 Grapefruit

Snack

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

Lunch

Warm Asparagus Salad: Recipe

8 Rice Crackers

Snack 

1 cup of Grapes

Dinner

Thai Beef Salad: Recipe (veg.option replace beef with diced tofu)

Baked Sweet Potato

 

 

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