F4: Menu Plan 8

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

Day One:

Breakfast

Vegetables with Poached Egg: Recipe

Snack

Ultimate Bar - 1" Square: Recipe 

Lunch

Chickpea Salad: Recipe

Snack

Handful of Nuts

Dinner 

Tuscan Kale Soup (make extra for snack tomorrow and lunch the following day): Recipe

Side Salad: Lettuce, tomato and cucumber

Steamed Broccoli

Day Two:

Breakfast

1/2 Avocado smeared on organic or gluten- free toast,  1/2 cup blueberries

Snack

Ultimate Bar: 1" Square

Lunch

Quick Chili (make extra for Day 3 dinner): Recipe 

Snack

Tuscan kale soup (from Yesterday)

Dinner

Cumin Spiced Chicken: Recipe 

Vegetarian option Portobello Burger: Recipe

Baked Sweet Potato (make extra for tomorrows sweet potato salad)

side salad of lettuce, tomato and cucumber

Day Three:

Breakfast

1 Slice organic or Gluten-Free Toast with 1/2 avocado, 1/2 cup fresh blueberries

Snack 

Pear or other Fruit

Lunch

Tuscan Kale Soup (from dinner day 1)

apple slices with 2 tsp. peanut or almond butter

 

Snack

Ultimate Bar - 1" Square: Recipe

Dinner

Chili from yesterday's lunch

Brown Rice (make extra for snack tomorrow)

Steamed Asparagus (make extra for lunch tomorrow)

Day Four:

Breakfast

Chai Milk: Recipe

1 banana with 2 tsp peanut or almond butter

Snack

3/4 Cup Brown Rice with 1/2 Cup Black Beans and 2 Tbsps.

Lunch

Warm Asparagus Salad: Recipe

1/2  cup plain yogurt and 1/2 cup fresh blueberries

Snack

Apple Slices with cinnamon

Dinner

Tarragon Grilled Chicken  (make extra for dinner tomorrow and lunch the following day) 

Sautéed Green Beans: Recipe

Side Salad

Baked Potato with salt & pepper, dollop of  plain yogurt (make an extra fro breakfast tomorrow)

 Day Five:

Breakfast

Huevos Rancheros: Recipe

Snack

Ultimate Bar: 1" Square

Lunch

Turkey Toast: 1 Slice Organic or Gluten-free toast with Sliced Turkey, lettuce, tomato, and optional Refrigerator Pickles 

Carrot Sticks

green smoothie

Snack

6 Dates

Dinner

Lettuce topped with sliced red peppers, tomatoes and tarragon chicken (last night) 

Baked Sweet Potatoes

Day Six:

Breakfast

1/2 Grapefruit

1 Egg Cooked Your Favorite Way

Snack

Banana with 1 Tsp. Real Peanut Butter

Lunch

Greek Chicken Salad (can use leftover tarragon chicken): Recipe 

Sweet Potato Chips (store bought): 1 Cup

Snack

Apple Slices

Dinner

Pork Tenderloin with Baked Apples: Recipe

Mashed Acorn Squash (cut squash in 1/2 and remove seeds. Place cut side down on baking sheet and bake in 400° oven for about 40 min or until soft. Scoop out squash, add 2 tablespoons olive oil, salt and pepper and mash)

Side Salad with Dressing: Recipe 

Day 7:

Breakfast

Quick, Healthy, and Gluten-Free Oats: Recipe

Snack

Handful of Nuts

Lunch

Chicken Burrito (can substitute pork if you have left over from last night) - Recipe

8 Organic Corn Tortilla Chips with Salsa

Snack

Cinnamon Apples: Put apple slices in ziplock bag with 1/4 tsp cinnamon and shake

Dinner

Zucchini Mushroom pizza: Recipe 

Side Salad with Dressing: Recipe

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