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