f4 Menu Plan - 14

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

Day 1:

Breakfast

Swiss Breakfast- Recipe

Snack

1/2 Grapefruit

Lunch

Asian Chicken Salad- Recipe

Snack

Almond Smoothie Bowl- Recipe

Dinner

Salmon with Fennel- Recipe  (Substitute Salmon with Tempeh for vegetarian)

Sautéed Snap Peas and Ricotta- Recipe (omit ricotta for dairy free)

Day 2:

Breakfast

Huevos Rancheros- Recipe

Snack

1/2 grapefuit 

Lunch

Mushroom Barley Soup- Recipe (substitute quinoa for barley for gf)

Snack

Organic or gf slice of toast with 1 tsp. real peanut or almond butter

Dinner

Broiled Lemon-Dill Chicken with Peppers- Recipe (put peppers over rice and omit chicken for vegetarian)

Mixed Vegetables lightly drizzled in vegetable oil and seasoned with salt, pepper, and garlic powder, sautéed.

Greek Rice- Recipe

Day 3:

Breakfast

1/2 Cup organic, plain Greek yogurt (my favorite brand is Wallaby) 1/2 cup blueberries and 1/4 cup healthy granola

Snack

Green Smoothie- Recipe

Lunch

Fish Tacos- Recipe

with Peach Salsa- Recipe

Snack

8 Organic  Tortilla Chips with Peach Salsa

Dinner

Chicken Breast with Tomato and Artichoke- Recipe (omit chicken and put tomato and artichokes over pasta for vegetarian)

Whole Wheat Pasta (organic or gluten free)

Day 4

Breakfast

Yogurt Parfait- Recipe

Snack

Small Handful of Nuts

Lunch

Black Bean Chicken Salad- Recipe (substitute chicken with hard boiled egg for vegetarian)

Snack

Sliced apple sprinkled with cinnamon 

Dinner

Chicken and Vegetable Stir Fry- Recipe (omit chicken for vegetarian) make extra for tomorrow

Lettuce, tomato and cucumber salad with choice of salad dressing - Recipe

Day 5

Breakfast

Poached Egg over Spinach- Recipe

Snack

Turkey or Chicken wrapped in a large lettuce leaf

Lunch

Left over stir-fry from last night

Snack

Apple

Dinner

Tempeh Rice Bowl -  Recipe (Vegetarian Option)

Tandoori Chicken- Recipe (make extra for lunch)

Sautéed Spinach- Recipe

Day 6

Breakfast

Mushroom Eggs Benedict- Recipe 

Snack

5 dried apricots (no sugar or sulfur dioxide added)

Lunch

Piece of Tandoori Chicken or left over Tempeh Rice Bowl

Cream of Broccoli Soup- Recipe

Snack

Banana, Strawberry, and Blueberry Smoothie- Recipe

Dinner

Portobello Mushroom Burger- Recipe

Sweet Potato Cakes- Recipe

Day 7

Breakfast

Quick, Healthy Oatmeal- Recipe

Snack

1 cup of grapes

Lunch

Kale Apple Salad- Recipe (add turkey or grilled fish for extra protein)

Snack

1/2 grapefruit

Dinner:

Bell Pepper Slices

Mexican Chicken Casserole- Recipe (omit chicken for vegetarian)

Guiltless Desserts- Recipe

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