Menu Plan: 3

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

Day 1:

Breakfast:

Breakfast Quinoa: Recipe

Snack:  

Small Handful of Almonds

Lunch: 

Lentil, Sweet Potato and Sausage Soup: Recipe

Snack:

Apple Slices

Dinner: 

Pork, Beef, Chicken or Vegetarian Stroganoff: Recipe

Garden Salad with Balsamic Dressing: Recipe

Day 2:   

Breakfast:

  • Mango Smoothie:  Recipe
  • Hard Boiled Egg

Snack:

  • Handful of Almonds

Lunch:

  • Pumpkin Coconut Soup- Recipe (add chicken or shrimp for more protein)
  • Garden Salad with ranch dressing- recipe

Snack:

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

Dinner:

  • Zucchini Mushroom Pizza - Recipe (Add meat to pizza for extra protein)

Day 3:

Breakfast:

Snack:

  • 1/2 banana with small handful of nuts

Lunch:

  • Orange and Chicken Salad- Recipe
  • 10 Potato Chips (not flavored make sure only potatoes, oil and salt are in the ingredients)

Snack:

  • Carrots and Hummus (if using store bought hummus check the ingredient list to make sure it includes healthy ingredients) 

Dinner:

  • Fish Tacos- Recipe (replace fish with rice and beans for vegetarian)
  • Fries (your choice) - Recipe

Day 4:

Breakfast:

  • Quick, Healthy Oatmeal- Recipe

Snack:

  • 1/2 Grapefruit

Lunch:

  • Grilled Vegetable and Hummus Wrap (Add meat for extra protein if you like) - Recipe
  • Tortilla Chips and Salsa (no more than 10)

Snack:

  • Hard Boiled Egg

Dinner:

  • Pork and Olive Caper Sauce- Recipe
  • Zucchini Fries- Recipe
  • Garden Salad with your choice of dressing - Recipe
  • Vegetarian Option: Chick Pea Cakes - Recipe 

Day 5:

Breakfast:

  • Banana, Strawberry, and Blueberry Smoothie- Recipe
  • Handful of nuts

Snack:

  • Sliced Apples with a  slice of cheese

Lunch:

  • Apple Walnut Salad with Cilantro (Add grilled chicken)- Recipe

Snack:

  • 1 cup of grapes

Dinner:

  • Shrimp and Cilantro Rice Bowl- Recipe (Make extra for lunch tomorrow. Replace Shrimp with Tofu for Vegetarian option)

Day 6:

Breakfast:

Snack:

  • Handful of nuts

Lunch:

  • Left over Shrimp and Cilantro Rice Bowl

Snack:

Dinner:

  • Smoked Salmon Salad- Recipe
  • Baked Sweet Potato

Day 7:

Breakfast:

  • Almond Butter Smoothie Bowl- Recipe

Snack:

  • cucumber slices and hummus

Lunch:

  • Tomato and Brie Sandwich- Recipe
  • 1/2 a Grapefruit

Snack:

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

Dinner:

  • Asian Scallops with Snow Peas and Eggplant- Recipe
  • 1/2 cup Brown Rice

 

Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out