f4 Menu Plan - 16

**Vegetarian, Gluten-free, Dairy-free options included for all recipes

Day 1:

Breakfast

Green Smoothie: Recipe

Snack

1 Slice whole wheat or GF Bread, 2 tsp. Peanut Butter, 1/2 Banana, 1 tsp Ground Flaxseed. Spread peanut butter over bread, add slice banana and sprinkle flax seed over the bananas.   

Lunch

Citrus Beet Salad: Recipe

Hard Boiled Egg

Snack

4 Dried Apricots (no added sugar or sulfur dioxide) with a little bit of peanut butter smeared on each one

Dinner 

Mustard-Crusted-swordfish or Tofu: Recipe

Roasted Sweet Potatoes (dice potatoes, sprinkle with olive oil, salt and pepper). Cook in preheated 450° oven for 40 minutes. 

Kale Salad: Recipe

Day 2:

Breakfast

Tropical Quinoa (make extra quinoa for tomorrow's lunch): Recipe

Snack

1/2 a grapefruit

Lunch

Tropical Quinoa

Lettuce Wrap: Hummus with turkey slice (optional) and sliced red peppers and cucumbers

Snack

Jicama  slices with healthy dip - Recipe

Dinner

Stuffed Poblano Pepper: Recipe

Grilled Chicken Breast (optional)

Sautéed Green Beans - Recipe

Steamed Cauliflower

Day 3:

Breakfast

Almond Butter Smoothie Bowl: Recipe

Snack 

1/2 Avocado with Balsamic Vinegar and Salt 

Lunch

Simple Chicken or Veggie Tacos (2 Small) Organic Corn Tortillas with lettuce, black beans, salsa, and low fat yogurt or DF option

Snack

1 cup Grapes

Dinner

Chicken with Artichokes and Tomatoes - Recipe (make extra for lunch tomorrow)

Vegetarian Option Caprese Stuffed Portobello Mushrooms: Recipe (make extra for lunch tomorrow)

1 cup cooked polenta

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

Day 4:

Breakfast

Chai Milk: Recipe

Organic Whole Wheat or GF Toast with 2 tsp. peanut or almond butter

Snack

1/2 Grapefruit

Lunch

Kung Pao Brussel Sprouts - Recipe

Leftover Stuffed mushroom (vegetarian) or chicken with artichokes

Snack

Carrots and cucumbers dipped in healthy dip

Dinner

Rice Noodle Soup: Recipe

Grilled 4 oz Steak (optional)

Side salad

Day 5:

Breakfast

1/2 Grapefruit

Scrambled Eggs (2)

Snack

Apple - sliced and sprinkled with cinnamon

Lunch

Mexican Salad: Recipe (add leftover steak as an option)

Snack

Hard boiled egg

Dinner

Baked Chicken in Tomato Sauce - Recipe

Vegetarian Option Mac N' Cheese: Recipe

Side Salad

Day 6:

Breakfast

Avocado Tomato Toast - Recipe

Snack

Carrots and Grape Tomatoes with Hummus

Lunch

Kale & Avocado Salad: Recipe

1 cup grapes

Snack

Hard- Boiled Egg

Dinner

Shrimp and Cilantro Rice Bowl - Recipe

(Vegetarian Option) - Sweet Potato Cakes: Recipe

Sauteed Snap Peas and Ricotta: Recipe

Day 7:

Breakfast

 French Toast - Recipe

Snack

Sliced apples with almond butter

Lunch

Green Smoothie: Recipe

Hummus and Veggies Wrapped in Large Lettuce Leaf

Snack

Cutie or Orange Slices

Small Handful of Nuts

Dinner

Pork with Olive, Caper Sauce - Recipe

(Vegetarian Option) Tofu, Broccoli & Pepper Stir-Fry: Recipe

Side Brown Rice

 

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