f4 Menu Plan -  22

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

Day 1:

Breakfast

Tropical Quinoa- Recipe

Snack

Sliced Red Peppers

Lunch

Mediterranean Baby Spinach Salad- Recipe

Snack

1/2 Grapefruit

Handful of nuts

Dinner

Creamy Chicken and Vegetables (for vegetarian option omit chicken and double the vegetables)- Recipe

Mashed Potatoes - Recipe

Day 2:

Breakfast

Eggs with Smoked Salmon (omit for vegetarian), Asparagus, and Goat Cheese- Recipe

Snack

1/2 Cup Low-fat Plain Yogurt or DF option) with 1/2 Cup Fresh Berries

Lunch

Turkey (omit turkey for vegetarian) Caesar Salad- Recipe

Snack

Almond Bar - Recipe

Dinner

Pork Stroganoff - Recipe

Roasted Pear and Goat Cheese (omit goat cheese for DF) Salad - Recipe

Day 3:

Breakfast

One Hard Boiled Egg

Quick, healthy oatmeal- Recipe

Snack

Almond Bar -  Recipe

Lunch

Bell pepper slices

Black Bean Chicken (omit chicken for vegetarian option) Salad- Recipe

Snack

1/2 cup plain yogurt (or DF yogurt) with 1/2 cup berries

Dinner

Salmon with Lemon and Dill- Recipe

Baked Sweet Potato - preheat over to 400° and cook for about 40 min. or until knife easily goes through (make extra for tomorrow)

Small Side Salad

Vegetarian Option - Tempeh Rice Bowl - Recipe

Day 4

Breakfast

Egg Muffins - Recipe (make extra for breakfast tomorrow)

Snack

1/2 Baked Sweet Potato with cinnamon

Lunch

1 Fruit of Your Choice

Sweet Corn Chowder with Smoked Salmon- Recipe

Vegetarian Option Kale Soup - Recipe

Snack

Almond Bar

Dinner

Sautéed Zucchini and Tomatoes- Recipe

Meatloaf- Recipe

Vegetarian Option Zucchini Mushroom Pizza (make enough for lunch tomorrow) - Recipe

Day 5

Breakfast

Egg Muffins - Recipe (make extra for breakfast tomorrow)

Snack

Handful of almonds

Lunch

Meatloaf Lettuce Wrap - Put slice of meatloaf in large lettuce leaf, wrap and enjoy!

6 Dried Apricots

Vegetarian option leftover pizza

Snack

Cinnamon Apple Slices

Dinner

Quinoa cooked according to package and drizzle with 1 tsp olive oil, 1 tsp lemon and 1/4 tsp dried oregano (make extra for dinner tomorrow)

Chicken with Grilled Peaches (make extra for lunch tomorrow- Recipe

Vegetarian option - sautéed vegetables and put over quinoa

Day 6

Breakfast

1/2 Cup Healthy Granola- Recipe

1/2 Cup Low-Fat Plain Yogurt

1 Cup  Fresh Berries

Snack

Tropical Smoothie- Recipe

Lunch

Gazpacho Soup- Recipe

Grilled Chicken from last night's dinner

Vegetarian Option Mac N Cheese (make extra for dinner tomorrow)- Recipe

Snack

1 cup of grapes

Dinner

Quinoa

Steamed Carrots

Best Ever Grilled Chicken (make extra for tomorrow) - Recipe

Vegetarian Option Chickpea Cakes - Recipe

Day 7

Breakfast

1/2 Cup Healthy Granola- Recipe

1/2 Cup Low-Fat Plain Yogurt

1 Cup  Fresh Berries

Snack

Grilled Chicken from yesterday wrapped in Lettuce

Vegetarian Option Chickpea cake from yesterday wrapped in lettuce

Lunch

Cut up apples with 2 tbsp real peanut butter

Lemon Thyme Grilled Chicken Salad- Recipe

Vegetarian Option leftover mac n cheese and steamed broccoli

Snack

1" Square Ultimate Bar

Dinner:

Spicy Asian Shrimp (substitute tofu for shrimp for vegetarian option)- Recipe

Salad with Asian Dressing- Recipe

 

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