f4 Menu Plan - 19

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

Day 1:

Breakfast

1 Egg cooked your favorite way

1/2 Grapefruit

Snack

Carrots, Celery and Healthy Dip - Recipe

(make extra dip for tomorrow)

Lunch

Chick Pea Cakes over Salad - Recipe (make extra chickpea cakes for breakfast tomorrow)

Snack

Small Handful on Nuts

Dinner

*Mexican Chicken - Recipe

*Substitute fish or tofu.  Make extra chicken, fish or tofu. We will be using it in upcoming recipes 

Brown Rice

Asparagus with Lemon Vinaigrette - Recipe

Choose 1 of our Guiltless Desserts - Recipe

Day 2

Breakfast

Chick pea cakes (leftover from lunch yesterday)

Snack

1/2 Grapefruit

Lunch

Lettuce leaf wrapped around sliced Mexican Chicken, Fish or Tofu

Carrots, Celery and Healthy Dip

Snack

1 Slice organic or GF toast with 1 tsp real peanut butter

Dinner

Mexican Chicken, fish or Tofu (really it's OK to have the same thing 2 nights in  a row)

Baked potato with healthy dip instead of sour cream

Brushetta Avocado - Recipe

Day 3

Breakfast

Healthy Hash Browns - Recipe

Almond Butter Smoothie Bowl - Recipe

Snack

Brushetta Avocado - Recipe

Lunch

Tuscan Kale and Sausage (omit sausage for vegetarian) Soup (make extra for lunch tomorrow) - Recipe

Snack

8 Organic Tortilla Chips with Salsa

Dinner

Salmon With Fennel (make extra for dinner tomorrow) - Recipe

Baked Sweet Potato (make an extra one for lunch tomorrow and snack the following day)

Herb Roasted Eggplant - Recipe

Day 4

Breakfast

Banana Crepes with Strawberry Sauce - Recipe

Snack

8 organic Tortilla Chips with Salsa

Lunch

Sweet Potato Cakes (make extra for breakfast tomorrow) - Recipe

Small bowl of Tuscan Kate and Sausage Soup

Snack

Small Apple with peanut butter 

Dinner

Salmon Tacos - Recipe

Side Salad 

Day 5

Breakfast

Sweet potato cake topped with 1 egg

Snack

Small Bowl of Tuscan Kale and Sausage Soup

Lunch

Lemon Thyme Grilled Chicken Salad (make extra chicken for dinner tonight and tomorrow) - Recipe

Snack

1 slice of organic of GF toast with 1 tsp. real peanut butter

Dinner

Mexican Lettuce Wraps (make an extra one for snack tomorrow) - Recipe

*Make extra quinoa for dinner tomorrow

Choose 1 of our Guiltless Desserts - Recipe

Day 6

Breakfast

Green Smoothie - Recipe

Snack

Mexican Lettuce Wrap

Lunch

Open Face Turkey Sandwich with cucumber slices and sprinkled with dried dill

Potato Salad (make extra for tomorrow) - Recipe

Snack

Handful of nuts

Dinner

Chicken and Quinoa - Recipe 

Day 7

Breakfast

Poached Egg over Spinach - Recipe

Snack

Apple - Sliced and sprinkled with Cinnamon 

Lunch

Open Face Turkey Sandwich with cucumber slices and sprinkled with dried dill

Potato Salad

Snack

Handful of Nuts

Dinner

Pasta with Clams (can use organic or gf pasta) - Recipe

Side Salad with Choice of Dressing - Recipe

 

 

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