f4 Menu Plan: 15

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

Day 1

Breakfast

1 Slice Organic Whole Wheat or Gluten-Free toast and 1 tsp. real peanut butter

Snack

Hard Boiled Egg   

Lunch

Sliced Turkey wrapped in lettuce with sliced Refrigerator Pickles: Recipe

Vegetarian Option - Apple Walnut Salad with Cilantro - Recipe

Snack

Celery with Hummus

Dinner 

Pork Tenderloin with Baked Apples: Recipe  (Vegetarian option - omit pork and add broccoli to baked potato)

Baked Potato with Plain Yogurt or Greek Cultured Coconut Milk

Side Salad with Dressing: Recipe

Day Two:

Breakfast

Fruit Parfait: Recipe 

Snack

1/2 Piece of Organic Whole Wheat  or GF Bread with slice of turkey or peanut butter

Lunch

Healthy Vegetable Soup: Recipe

Side Salad

Snack

1" Square Ultimate Bar: Recipe

Dinner

Hamburger made with 3 oz. of lean, grass-fed beef or buffalo. Wrap burger in large lettuce leaf. Add sliced tomato, onion and mustard. (make extra hamburger for lunch tomorrow)

Vegetarian Option - Tempeh Rice Bowl - Recipe  make extra for lunch tomorrow

10 Plain organic, low sodium, potato chips

Steamed brocoli

Day Three:

Breakfast

Green Smoothie: Recipe

1 Slice gluten-free Toast with 1 Tblsp real peanut butter

Snack 

1" Square Ultimate Bar

Lunch

Mexican style hamburger lettuce wrap. Put leftover hamburger in large lettuce leaf and top with sliced red pepper, salsa, and dollop of dairy-free yogurt. 

12 Organic Corn Tortilla Chips with Salsa

Vegetarian Option - leftover Tempeh Rice Bowl

Snack

8 Carrot Sticks with Hummus

Dinner

Lamb with Herb and Peach Crust: Recipe (vegetarian option eat quinoa and salad)

Middle East Quinoa - Recipe (make extra for lunch tomorrow)

Side Salad of lettuce, tomatoes, celery or any veggies you like, olive oil and balsamic vinegar mixed togetherVegetarian Option

Day Four:

Breakfast

Huevos Rancheros: Recipe

Snack

1" Square of Ultimate Bar

Lunch

Middle East Quinoa (leftovers) 

Sliced Mango with Fresh Lime Juice and Chili Powder

Snack

1 Cup of Grapes

Dinner

Chicken & Vegetable Bake (make extra chicken for tomorrows lunch): Recipe (vegetarian option omit chicken)

Side Salad

Day Five:

Breakfast

Poached Egg over Spinach: Recipe

Snack

1" Square Ultimate Bar

Lunch

Mexican Salad (top with leftover chicken from last nights dinner): Recipe

Snack

Tropical Smoothie: Recipe

Dinner

Greek Shrimp Rice (make extra rice for tomorrows breakfast): Recipe (vegetarian option substitute broccoli for shrimp)

Side Salad

Day Six:

Breakfast

Brown Rice Scramble: Recipe

Snack

Strawberries - 5

Lunch

Citrus Beet Salad: Recipe

12 Organic Tortilla Chips with Salsa

Snack

Hard Boiled Egg

Dinner

Salmon with Ginger Mint Sauce (make extra salmon for lunch tomorrow) : Recipe

Vegetarian Option - Pasta Primavera - Recipe

Steamed Broccoli and Cauliflower

Day 7:

Breakfast

Quick, Healthy, and Gluten-Free Oats: Recipe

Snack

Cucumbers with Hummus

Lunch

Salmon Salad with Pesto Dressing: Recipe (Vegetarian option substitute beans for salmon)

Fresh Strawberries - 5

Snack

Handful of Nuts

Dinner

Sweet Potato Cakes: Recipe

Simple Kale Salad: Recipe

Sautéed Green Beans

Member Login
Welcome, (First Name)!

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