F4: Menu Plan 8

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

Day One:

Breakfast

Vegetables with Poached Egg: Recipe

Snack

Ultimate Bar - 1" Square: Recipe 

Lunch

Chickpea Salad: Recipe

Snack

Handful of Nuts

Dinner 

Tuscan Kale Soup: Recipe

Side Salad

Steamed Broccoli

Day Two:

Breakfast

Tomato and Basil on gluten- free toast

Snack

Ultimate Bar: 1" Square

Lunch

Quick Chili (make extra for Day 4 Lunch): Recipe 

1/2 Avocado with Balsamic Vinegar

Snack

Tropical Smoothie: Recipe

Dinner

Cumin Spiced Chicken: Recipe 

Vegetarian option Portobello Burger: Recipe

Baked Sweet Potato (make extra for tomorrows sweet potato salad)

side salad

Day Three:

Breakfast

1 Slice Gluten-Free Toast with Real Peanut Butter, Sliced Banana and sprinkled with Ground Flaxseed

Snack 

Pear or other Fruit

Lunch

Lettuce Wraps with Grilled Chicken, Red Peppers, cucumbers, and Hummus (Vegetarian option: Omit chicken and add a vegetable of choice like zucchini) 

Sweet Potato Salad: Recipe

Snack

Ultimate Bar - 1" Square: Recipe

Dinner

Grilled Salmon with Olive Oil, Fresh Squeezed Lemon and Sprinkled with Dried Dill

Brown Rice (make extra for snack tomorrow)

Vegetarian option- Stuffed Peppers: Recipe (Make extra for dinner the next day)

Steamed Asparagus & Cauliflower

Day Four:

Breakfast

Chai Milk: Recipe

Sliced Banana & Gluten-Free Toast

Snack

3/4 Cup Brown Rice with 1/2 Cup Black Beans and 2 Tblsps. Low-Fat Plain dairy-free yogurt

Lunch

Warm Asparagus Salad: Recipe

Quick Chili leftovers

Snack

Apple Slices with Handful of Nuts

Dinner

Grilled Chicken Breast

Vegetarian option: leftover Stuffed Peppers

 Sauteed Green Beans: Recipe

Side Salad

Baked Potato with salt & pepper, dollop of dairy-free yogurt

 Day Five:

Breakfast

Huevos Rancheros: Recipe

Snack

Ultimate Bar: 1" Square

Lunch

Turkey Toast: 1 Slice Gluten-free toast with Sliced Turkey, lettuce, tomato, and optional Refrigerator Pickles (Vegetarian option: omit turkey and add vegetable of choice)

10 Corn Tortilla Chips with Salsa

Carrot Sticks

Snack

6 Dates

Dinner

Greek Shrimp Rice: Recipe

Vegetarian Option- Pasta Primavera:  (Make extra for lunch tomorrow)

Sauteed Spinach: Recipe

Day Six:

Breakfast

1/2 Grapefruit

1 Egg Cooked Your Favorite Way

Snack

Banana with 1 Tsp. Real Peanut Butter

Lunch

Greek Chicken Salad: Recipe (Vegetarian option: leftover Pasta Primavera)

Sweet Potato Chips (store bought): 1 Cup

Snack

Apple Slices

Dinner

Pork Tenderloin with Baked Apples: Recipe

Vegetarian Option Cauliflower Gratin: Recipe

Mashed Acorn Squash (cut squash in 1/2 and remove seeds. Place cut side down on baking sheet and bake in 400° oven for about 40 min or until soft. Scoop out squash, add 2 tablespoons olive oil and mash)

Side Salad with Dressing: Recipe 

Day 7:

Breakfast

Quick, Healthy, and Gluten-Free Oats: Recipe

Snack

Handful of Nuts

Lunch

Chicken Burrito (make extra quinoa for tomorrow's dinner: Recipe (Vegetarian option- swap chicken for organic tofu)

10 Organic Corn Tortilla Chips with Salsa

Snack

Cinnamon Apples: Put apple slices in ziplock bag with 1/4 tsp cinnamon and shake

Dinner

Chicken Breast with Tomatoes and Artichoke: Recipe

2/3 Cup Quinoa (cooked according to package)

Side Salad with Dressing: Recipe

Vegetarian option- Zucchini Mushroom pizza: Recipe & side salad with dressing

Member Login
Welcome, (First Name)!

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