Menu Plan: 4
**VEGETARIAN, GLUTEN-FREE & DAIRY-FREE OPTIONS FOR ALL MENUS
Day 1:
Breakfast:
- Fruit Parfait - Recipe
Snack:
- Handful of nuts
Lunch:
- Tuscan Kale and Sausage Soup- Recipe
- 5 Pepper Slices with 1 Tbsp Hummus
Snack:
- 1 cup of grapes
Dinner:
- Pork Tenderloin and Baked Apples- Recipe
- 1/2 Cup Brown Rice
- Sliced Tomato, Cucumber and Onion drizzled with olive oil and balsamic vinegar
- Vegetarian Option: Pasta Primevera - Recipe
Day 2:
Breakfast:
- Breakfast Quinoa- Recipe
Snack:
- Apple Slices with 1 tbsp real peanut or almond butter (only nuts and salt)
Lunch:
- Mango and Black Bean Salad with Grilled Tuna- Recipe (omit Tuna for Vegetarian)
Snack:
- 1/2 Grapefruit
Dinner:
- Stuffed Peppers- Recipe (Make enough for lunch left-overs next day)
- Side salad with lettuce, cucumber and tomato with Dressing of your Choice - Recipe
Day 3:
Breakfast:
- 1 Egg poached, scrambled or fried in olive oil
- Tropical Smoothie - Recipe
Snack:
Cinnamon Apples: Slice an apple, put in plastic bag, squeeze lemon juice over slices, sprinkle with cinnamon and tos
Lunch:
- Left-over Stuffed Peppers
Snack:
- Brushetta Avocado - Recipe
Dinner:
Day 4:
Breakfast:
Snack:
- Cucumber Slices with Hummus (if using store bought hummus check the ingredient list to make sure it includes healthy ingredients) Recipe
Lunch:
- Mushroom and Barley Soup- Recipe (add chicken for extra protein)
Snack:
- Handful of nuts
Dinner:
- Cabbage Rolls- Recipe
- Side Salad with lettuce, apples slices, sliced almonds and balsamic dressing: Recipe
Day 5:
Breakfast:
- Banana with almond butter smeared on it or 1 slice whole wheat toast with 2 tsp. almond or real peanut butter and 1/2 banana sliced on top of it
Snack:
- Apple Slices with small slice of cheese
Lunch:
- Salad with black beans, chicken, tomatoes, ½ an avocado, sliced green onions with creamy salsa salad dressing.
- Recipe for dressing
Snack:
- 6 Dried Apricots (no sugar or sulfur dioxide added)
Dinner:
- Quick Chili- Recipe (Make extra for lunch tomorrow)
- Side Salad with Parmesan and Black Pepper Dressing: Recipe (choose different dressing if dairy-free)
Day 6:
Breakfast:
- Mango, Spinach Smoothie: Recipe
- Hard Boiled Egg
Snack:
- 1/2 Grapefruit
Lunch:
- Leftover chili from night before
- 10 Tortilla Chips with Salsa
Snack:
- 1/2 banana with 1 tsp of real peanut butter
Dinner:
- Shrimp, Asparagus, and Pesto Fettuccine- Recipe
Day 7:
Breakfast:
- Oatmeal Pancakes- Recipe
Snack:
- 1/2 red pepper, sliced with hummus
Lunch:
- Tuna Fish salad: Mix 1 small can tuna fish with 1/2 cup of low-fat plain yogurt (plain, diary free yogurt if needed) , 1/2 tsp dried dill and 1 tbsp pickle relish. Place tuna salad on top of lettuce, sliced cucumbers and tomatoes. Drizzle small amount of balsamic vinegar over salad.
- Vegetarian Option: Sweet Potato Salad - Recipe
- Hard boiled egg
Snack:
- 1 cup of grapes
Dinner:
- Chicken and Vegetable Bake- Recipe
- Side Salad of Lettuce, Cucumber and Tomato with Choice of Dressing - Recipe
- Vegetarian Option: Zucchini and Mushroom Pizza - Recipe