f4 Menu Plan: 9

Day One:

Breakfast

Mango Smoothie: Recipe

1 Hardboiled Egg (make extra for week)

Snack

Ultimate Bar - 1" Square: Recipe 

Lunch

Mediterranean Pasta Salad: Recipe

Carrot Sticks

Snack

1/2 Cup Plain Low-fat Yogurt with a Splash of Orange Juice and 1/2 Banana, Sliced

Dinner 

Quinoa with Black Beans and Lemon Dressing: Recipe (add grilled chicken for additional protein)

Baked Sweet Potato with olive oil and cinnamon

Asparagus Fries - Recipe

Day Two:

Breakfast

Cooked Bananas: Recipe

Deviled Egg - Recipe

Snack

Ultimate Bar: 1" Square

Lunch

Caprese Melt: Recipe (sub. dairy free cheese if needed)

1/2 cup sliced strawberries

Snack

Sliced Peppers and Cucumbers with Hummus

Dinner

White Bean Soup: Recipe (add shrimp for additional protein and flavor)

Asparagus Salad with Lemon Vinaigrette: Recipe

Strawberry , Blueberry Bread Pudding - Recipe (make enough for breakfast tomorrow)

Day Three:

Breakfast

Strawberry, Blueberry Bread Pudding

Snack 

Cup of White Bean Soup

Lunch

Seared Steak Salad - Recipe

Vegetarian Option - Greek Farro Salad: Recipe

Snack

Hardboiled Egg

Dinner

Meatloaf - Recipe (make extra for breakfast)

Eggplant Stacks: Recipe

Sautéed Spinach: Recipe

Vegetarian Option omit meatloaf and add - 1 cup whole wheat pasta with olive oil drizzle, salt, and pepper

Day Four:

Breakfast

Thin Slice of Meatloaf with 1 Egg (cooked your favorite way)

Vegetarian Option - Quinoa Cereal with Fruit: Recipe

Snack

Handful of Nuts and 1 Small Apple

Lunch

Whole wheat of GF tortilla with hummus, sliced cucumber, snap peas, sliced red pepper, and avocado

10 Organic Tortilla Chips

Snack

Ultimate Bar: 1" Square

Dinner

Warm Spinach Salad with Mushrooms: Recipe

Pureed Peas: Recipe

Day Five:

Breakfast

Apple Flaxseed Muffin with Real Peanut Butter: Recipe

Snack

Fresh Raw Vegetables with Healthy Dip: Recipe

Lunch

1 /2 Cup Quinoa Topped With 1/2 Diced Chicken (omit for vegetarian) 1/3 Cup Black Beans with sliced avocado and a dollop of low-greek of DF yogurt

Tropical Smoothie: Recipe

Snack

Apple Flaxseed Muffin

Dinner

Baked Potato with Vegetarian or Reg Chili Poured over it: Recipe (make enough chili for tomorrow's lunch)

Grilled Vegetables - Recipe (make extra)

Day Six:

Breakfast

Apple Flaxseed Muffin: Recipe

1 Egg Cooked Any Style

Snack

Ultimate Bar: 1"

Lunch

Chili with a spoonful of greek or DF yogurt

Lettuce topped with leftover grilled vegetables 

Snack

Cutie or Sliced Orange

Dinner

Fettuccini with Spinach Pesto and Peppers: Recipe (option add cooked, diced chicken) 

Small Dinner Salad with lettuce, tomatoes, cucumber and home made dressing  - Recipe

Day 7:

Breakfast

Diced grilled vegetables scrambled with 1 egg

Snack

Handful of Nuts

Lunch

Thai Beef Salad - Recipe

Vegetarian Option - Tomato Brie Sandwich: Recipe

Snack

4 Dates with 1 Tblsp. Real Peanut Butter Smeared On Them

Dinner

Pumpkin Coconut Soup: Recipe 

Roasted Asparagus: Recipe

 

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