F4 MENU PLAN 12

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

 

Day 1:

Breakfast: Banana Chai Crepes with Strawberry Sauce- Recipe

Snack: Handful of almonds

Lunch: Avocado Almond Milk Soup- Recipe and salad with tomatoes and cucumbers - recipe

Snack: Fresh Figs- Recipe (if you can't find fresh figs, use dried) 

Dinner: Zucchini Mushroom Pizza- Recipe  (Sub dairy-free cheese if dairy-free) (make extra for tomorrow's lunch)

Day 2:

Breakfast: Green Smoothie- Recipe and hard-boiled egg

Snack: Apple slices and 1 tbs almond butter 

Lunch: Leftover Zucchini Mushroom Pizza

Snack: 1 Ultimate Bar- Recipe

Dinner: Pork with Olive- Caper Sauce - Recipe, Vegetarian option: Tofu, Broccoli, and Red Pepper Asian Stir fry- Recipe

Day 3:

Breakfast:  Small Slice of Quinoa, Cranberry, Apple Bread- Recipe and small side of greek yogurt ( sub. dairy-free if needed)

Snack: Carrots and Hummus

Lunch: Grilled Vegetable and Hummus Wrap- Recipe (add grilled chicken or turkey for more protein if not vegetarian) (Swap Tortillas for Gluten-Free if Gluten-Free) and 1/2 cup Tropical Fruit Salad- Recipe (make extra for tomorrow's snack)

Snack: 10 organic gluten-free tortilla chips with salsa

Dinner: Mexican Chicken with Arugula- substitute beans for chicken if vegetarian - Recipe

Day 4:

Breakfast: Breakfast Quinoa- Recipe

Snack: 1/2 cup Tropical Fruit Salad

Lunch: Chicken Greek Salad- Recipe

Snack: 1 Ultimate Bar

Dinner: Swordfish with Lemon Mushroom Sauce- Recipe and Warm Asparagus Salad -Recipe (Make extras for tomorrow's lunch)

Vegetarian Option: Tempeh Rice Bowl- Recipe (Make extra's for tomorrow's lunch)

Day 5:

Breakfast: Tomato, Basil and Mozzarella Egg- Recipe (substitute dairy-free cheese for mozzarella if dairy-free)

Snack:  1 cup Tropical Fruit Salad- Recipe 

Lunch: Leftover from Last Nights Dinner (either Swordfish or Tempeh Rice Bowl)

Snack: Small slice of Quinoa, Cranberry, Apple Bread

Dinner:  Caprese Stuffed Portobello Mushrooms- Recipe, Italian Rice Pilaf- Recipe , and grilled chicken cooked in olive oil on stove (if not vegetarian) (make all items with extra for tomorrow's lunch)

Day 6:

Breakfast: Vegetable Omelette- Recipe,  Dairy-free option: Tropical Quinoa- Recipe

Snack: 1 Ultimate Bar

Lunch: Caprese Stuffed Portobello Mushrooms, Italian Rice Pilaf, and grilled chicken leftovers (omit chicken if vegetarian)

Snack: Grapefruit Caesar Salad- Recipe

Dinner: Red Lentil Curry- Recipe and salad with cucumbers, red onion, and carrots- recipe (make extra lentils for tomorrow's snack) 

Day 7:

Breakfast: Gluten and Dairy-Free Parfait- Recipe

Snack: Small cup of last night's Red Lentil Curry leftovers

Lunch: Mushroom Quinoa Soup- Recipe

Snack: Banana and 1 tbs. Almond Butter

Dinner: Stroganoff: Pork, Chicken or Vegetable- Recipe

 

 

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