f4 Menu Plan 13

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

Day 1:

Breakfast

Spinach, Feta, and Sun-dried Tomato Egg Sandwich- Recipe

Snack

Handful of Nuts

Lunch

Tomato Soup- Recipe

Sautéed Green Beans- Recipe

Snack

Lettuce wrapped with slice or turkey or cheese

Dinner

Sesame Rice Noodles- Recipe

Side Salad

Day 2:

Breakfast

Quinoa Cereal with Fruit- Recipe

Snack

Small Bowl of Leftover Tomato Soup

Lunch

Smoked Salmon Salad- Recipe (vegetarian option - omit smoked salmon add tempeh)

Raw Vegetables and Hummus - Recipe

Snack

Small handful of nuts

Dinner

Vegetarian Bean Chili- Recipe

Roasted Beets- Recipe

Day 3:

Breakfast

Vegetables with Poached Egg- Recipe

Snack

Green Smoothie- Recipe

Lunch

Cabbage Rolls- Recipe (leave out meat for vegetarian)

Snack

1/2 Cup plain, Greek yogurt (or df option) and 1/2 cup blueberries

Dinner

Herbed Chicken Breasts- Recipe

Quinoa and Edemame Salad - Recipe (make extra quinoa for breakfast tomorrow)

Day 4

Breakfast

Quinoa Scramble- Recipe

Snack

Apple

Lunch

One slice organic or gf Bread with drizzle of olive oil

Tropical Fruit Salad - Recipe

Snack

1 cup of grapes 

Dinner

Chicken Corn Chowder- Recipe (substitute tofu for chicken for vegetarian option)

Brushetta Avocado - Recipe

Day 5

Breakfast

Cooked 1/2 Banana- Recipe

One slice organic or gf bread with 1 tsp peanut or almond butter

Snack

Sliced jicama or carrots with healthy dip  (use df yogurt if needed) - Recipe

Lunch

Small side salad with choice of dressing - Recipe

Greek Chicken Soup (omit chicken for vegetarian and make extra for lunch tomorrow)- Recipe 

Snack

Apple

Dinner

Swordfish with a Lemon and Mushroom Sauce- Recipe

Mashed Sweet Potatoes- Recipe

Butternut Squash Lasagna (Vegetarian option) - Recipe

Day 6

Breakfast

Quick, Healthy Oatmeal- Recipe

Snack

1 cup of grapes

Lunch

Veggies and Healthy Dip

Leftover swordfish over lettuce or butternut squash lasagna

Snack

Banana, Strawberry, and Blueberry Smoothie- Recipe

Dinner

Pork Piccata- Recipe (for vegetarian option have quinoa and cauliflower only)

Quinoa seasoned with olive oil, salt, and pepper

Roasted Cauliflower

Day 7

Breakfast

Brown Rice Scramble- Recipe

Snack

1 Slice organic or gf toast with drizzle of olive oil 

Lunch

Side Salad

Leftover pork piccata

Curried Squash Soup (vegetarian option)- Recipe

Snack

1/2 grapefruit

Dinner:

Steak with Mango and Jalapeno Salsa- Recipe

Mashed Sweet Potatoes

Dinner Salad

 

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