f4 Menu Plan: 21 

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

Day 1

Breakfast:

Snack:

  • 1/2 a red pepper - sliced with healthy dip - Recipe

Lunch:

  • Best Vegetable Soup (make extra for the week- add chicken for extra protein)- Recipe

Snack:

  • Small handful of almonds

Dinner:

  • Chicken and Vegetable Bake (make extra for lunch tomorrow and vegetarian option included with recipe) - Recipe
  • Salad- lettuce and choice or raw vegetables and dressing- recipe

Day 2:

Breakfast:

Snack:

  • 1/2 a red pepper - sliced with healthy dip - Recipe

Lunch:

  • Chicken and vegetable bake from last night 

Snack:

  • Bowl of vegetable soup from Day 1

Dinner:

  • Grilled Chicken Breast (make extra for future recipes)
  • Spanish Quinoa- Recipe (make extra for lunch tomorrow)
  • Roasted Asparagus- Recipe (make extra for salad tomorrow)
  • Vegetarians make extra Spanish quinoa and omit Chicken)

Day 3:

Breakfast:

Snack:

  • Bowl of vegetable soup from day 1

Lunch:

  • Spanish Quinoa (from last night)
  • Lettuce topped with grilled chicken and asparagus from last night (omit chicken for vegetarian), and sliced tomatoes with Blue Cheese Dressing - Recipe

Snack:

  • Jicama Slices and chicken slices with Hummus (can use store bought hummus but check to make sure the ingredients are healthy) -Recipe 
  • If you haven't used jicama before it is awesome. Use a knife to cut off the hard skin and then slice it up!

 Dinner:

  • Pasta with vegetables make extra for lunch tomorrow- Recipe  
  • Tropical Fruit Salad (make extra salad for tomorrows breakfast)- Recipe

Day 4:

Breakfast

  • Tropical Fruit Salad (from last night) topped with yogurt- Recipe 

Snack:

  • Organic Tortilla Chips with Salsa (no more than 8 chips)

Lunch:

  • Pasta with clams (or broccoli for vegetarian) from last night- Recipe

Snack:

  • 1/2 Grapefruit

Dinner:

  • Beef Tacos - Recipe (vegetarians replace beef with black beans)
  • Grilled Vegetables (make extra for tomorrow's lunch) - Recipe

 

Day 5:

Breakfast:

  • Peach Smoothie- Recipe
  • Organic or GF Toast with 1 tsp of peanut butter (make sure only peanuts and salt listed as ingredients)

Snack:

  • 1/2 Avocado with balsamic vinegar (if your avocado 1/2 gets brown just slice off the outer most part)

Lunch:

  • Grilled Vegetable and Hummus Wrap- Recipe

Snack:

  • 1/2 Avocado with balsamic vinegar

Dinner:

  • Butternut Squash Lasagna (make extra for lunch tomorrow) -Recipe (vegetarians leave out meat in recipes)
  • Salad with lettuce, tomato, cucumber and choice of dressing - Recipe

Day 6:

Breakfast:

  • Turkey and Asparagus Crepe - Recipe (leave our turkey for vegetarian)

Snack:

  • 1/2 a grapefruit

Lunch:

  • Leftover Butternut Squash Lasagna

Snack:

  • Sliced Red Peppers

Dinner:

  • Pad Thai with Vegetable Noodles- Recipe
  • Curried Squash Soup (make extra for lunch tomorrow) - Recipe

Day 7:

Breakfast:

Snack:

  • 8 Organic Tortilla Chip

Lunch:

  • Leftover Squash Soup
  • Salad with cucumber, tomato, onion, and balsamic vinegar and olive oil

Snack:

Dinner:

  • Thai Chicken Salad- Recipe (leave out chicken and add extra vegetables for vegetarian)
  • Sautéed Green Beans- Recipe
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