f4 Menu Plan: 6 

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

Day 1

Breakfast:

Snack:

  • 1/2 a red pepper - sliced

Lunch:

  • Best Vegetable Soup (make extra for the week- add chicken for extra protein)- Recipe

Snack:

  • Small handful of almonds

Dinner:

  • Chicken and Vegetable Bake (make extra for lunch tomorrow and vegetarian option included with recipe) - Recipe
  • Salad- lettuce and choice or raw vegetables and dressing- recipe

Day 2:

Breakfast:

Snack:

  • Turkey and Sliced Peppers rolled in lettuce (vegetarian option omit turkey and add hummus)

Lunch:

  • Cold chicken and vegetable bake from last night on top of lettuce and salad dressing of your choice- recipe

Snack:

  • Bowl of vegetable soup from Day 1

Dinner:

  • Salmon with Fennel (make extra for tomorrows lunch) - Recipe
  • Spanish Quinoa- Recipe (make extra for lunch tomorrow)
  • Roasted Asparagus- Recipe
  • Vegetarians make extra Spanish quinoa and omit salmon)

Day 3:

Breakfast:

Snack:

  • Bowl of vegetable soup from day 1

Lunch:

  • Spanish Quinoa (from last night)
  • Organic Tortilla Chips (8 chips) with Salsa (I always buy corn products organic. About 95% of corn in GMO and to avoid that I buy organic)

Snack:

  • Red Pepper Slices with Hummus -Recipe

Dinner:

  • Pasta with Clams- Recipe
  • Tropical Fruit Salad (make extra salad for tomorrows breakfast)- Recipe

Day 4:

Breakfast

Snack:

  • Organic Tortilla Chips with Salsa (no more than 8 chips)

Lunch:

  • Apple Walnut Salad with Cilantro- Recipe

Snack:

  • 1/2 Grapefruit

Dinner:

  • Beef Tacos - Recipe (vegetarians replace beef with black beans)
  • Grilled Vegetables (make extra for tomorrow's lunch and dinner) - Recipe

 

Day 5:

Breakfast:

Snack:

  • Banana with 2 tsp. almond butter or peanut butter

Lunch:

  • Grilled Vegetable and Hummus Wrap- Recipe

Snack:

  • 1/2 Avocado with balsamic vinegar

Dinner:

  • Butternut Squash Lasagna (make extra for lunch tomorrow) -Recipe (vegetarians leave out meat in recipes)
  • Roasted Asparagus (make extra for breakfast tomorrow) - Recipe

Day 6:

Breakfast:

  • Turkey and Asparagus Crepe - Recipe (leave our turkey for vegetarian)

Snack:

  • 1/2 a grapefruit

Lunch:

  • Leftover Butternut Squash Lasagna

Snack:

  • Sliced Red Peppers

Dinner:

  • Pad Thai with Vegetable Noodles- Recipe
  • Curried Squash Soup (make extra for lunch tomorrow) - Recipe

Day 7:

Breakfast:

Snack:

  • 1/2 a grapefruit

Lunch:

  • Leftover Squash Soup
  • Salad with cucumber, tomato, onion, and balsamic vinegar

Snack:

Dinner:

  • Thai Chicken Salad- Recipe (leave out chicken and add extra vegetables for vegetarian)
  • Sautéed Green Beans- Recipe
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