f4 Menu Plan: 7

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

Day One:

Breakfast

Chop and 1 tomato. Chop 4 basil leaves. Add tomato and basil to 1 egg. Stir and scramble over med. heat.

Snack

1 Small Apple Sliced with real peanut butter (Real means only nuts and salt no added sugar or anything else)

Lunch

Kale Soup (make extra for a snack tomorrow): Recipe

1 Slice Whole Wheat of GF Bread with Turkey, Lettuce, Tomato and Mustard. (vegetarian substitute turkey for hummus)

Snack

Sliced Strawberries warmed. Mix berries and juice with 1/2 cup plain or dairy free yogurt 

Dinner 

Cabbage Rolls: Recipe (vegetarians make extra for dinner tomorrow)

Side Salad with Home-made Dressing: Recipe

Day Two:

Breakfast

Tropical Smoothie: Recipe

Snack

Almond Bar - 2" square:  Recipe 

Lunch

Berry Salad: Recipe

Turkey (omit for vegetarian), Hummus, Sliced Red Peppers and Tomato, wrapped in large leaf lettuce (2)

Snack

Leftover Kale Soup

Dinner

Salmon with Fennel: Recipe (make extra for tacos for lunch tomorrow)

Roasted Beets: Recipe

Baked Sweet Potato (make extra for tomorrow's salad)

Vegetarian option substitute salmon for left over cabbage rolls

Day Three:

Breakfast

Mexican Veggies with Poached Egg: Recipe

Snack 

Almond Bar - 2" square:  Recipe

Lunch

Salmon Tacos - Recipe (for vegetarian substitute salmon for beans and corn)

Sweet Potato Salad: Recipe

Snack

1/2 Avocado with Balsamic Vinegar

Dinner

Spicy Asian Shrimp: Recipe (vegetarian option substitute shrimp for diced bok choy)

Brown Rice (make a little extra for lunch tomorrow)

Side Salad of lettuce, orange slices, Avocado and Asian Vinaigrette: Recipe

Day Four:

Breakfast

Cooked Bananas: Recipe

Chai Milk : Recipe

Snack

Almond Bar -  2" square: Recipe

Lunch

Mushroom Quinoa Soup: Recipe (make extra for snack tomorrow)

Snack

Cinnamon Apples (slice apples and put in baggie, squeeze a slice of lemon over apples, sprinkle with cinnamon and shake)

Dinner

Herbed Chicken Breasts (make extra chicken for lunch): Recipe

Steamed Cauliflower

Sautéed Peas with Onions and Garlic

Vegetarian Option - Kung Pao Brussel Sprouts - Recipe

Day Five:

Breakfast

1/2 Grapefruit

2 Eggs Poached, Scrambled, or Fried

Snack

Mushroom Quinoa Soup

Lunch

Chicken Wraps (hopefully you have chicken from last nights dinner to use): Spread hummus over 1/2 of a large lettuce leaf. Place sliced chicken (vegetarians omit), sliced red peppers and cucumbers in the center of the wrap and roll.

Tropical Smoothie: Recipe

Snack

6 Dried Apricots, Prunes or Dates (4) with No Added Sugar or Sulfur Dioxide

Dinner

Mediterranean Cod (make extra fish for fish tacos): Recipe

Baked Potato

Sautéed Spinach: Recipe

Vegetarian Option - Omit Recipe and load your backed potato with broccoli, white beans and cheese

Day Six:

Breakfast

Vegetable Tart (save leftovers for tomorrow): Recipe

Snack

Cutie or Sliced Orange

Lunch

Fish Tacos (can use leftover cod) : Recipe (vegetarian option use beans and avocado instead of fish)

10 Organic Corn Tortilla Chips with Salsa

Snack

1/2 Grapefruit

Dinner

Rice Noodles with Sesame Sauce: Recipe

Simple Kale & Chard Salad: Recipe

Day 7:

Breakfast

Quick, Healthy, and Gluten-Free Oats: Recipe

Snack

Handful of Nuts

Lunch

Leftover Vegetable Tart

1 Cup Grapes or Berries

Snack

Cinnamon Apples

Dinner

Tarragon Chicken: Recipe

Asparagus Salad with Lemon Vinaigrette: Recipe

Quinoa with olive oil, salt and pepper

Vegetarian Option - stir fry your favorite vegetables and pour over quinoa 

 

Member Login
Welcome, (First Name)!

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