f4 Menu Plan: 9
Day One:
Breakfast
Mango Smoothie: Recipe
1 Hardboiled Egg (make extra for week)
Snack
Ultimate Bar - 1" Square: Recipe
Lunch
Mediterranean Pasta Salad: Recipe
Carrot Sticks
Snack
1/2 Cup Plain Low-fat Yogurt with a Splash of Orange Juice and 1/2 Banana, Sliced
Dinner
Quinoa with Black Beans and Lemon Dressing: Recipe (add grilled chicken for additional protein)
Baked Sweet Potato with olive oil and cinnamon
Asparagus Fries - Recipe
Day Two:
Breakfast
Cooked Bananas: Recipe
Deviled Egg - Recipe
Snack
Ultimate Bar: 1" Square
Lunch
Caprese Melt: Recipe (sub. dairy free cheese if needed)
1/2 cup sliced strawberries
Snack
Sliced Peppers and Cucumbers with Hummus
Dinner
White Bean Soup: Recipe (add shrimp for additional protein and flavor)
Asparagus Salad with Lemon Vinaigrette: Recipe
Strawberry , Blueberry Bread Pudding - Recipe (make enough for breakfast tomorrow)
Day Three:
Breakfast
Strawberry, Blueberry Bread Pudding
Snack
Cup of White Bean Soup
Lunch
Seared Steak Salad - Recipe
Vegetarian Option - Greek Farro Salad: Recipe
Snack
Hardboiled Egg
Dinner
Meatloaf - Recipe (make extra for breakfast)
Eggplant Stacks: Recipe
Sautéed Spinach: Recipe
Vegetarian Option omit meatloaf and add - 1 cup whole wheat pasta with olive oil drizzle, salt, and pepper
Day Four:
Breakfast
Thin Slice of Meatloaf with 1 Egg (cooked your favorite way)
Vegetarian Option - Quinoa Cereal with Fruit: Recipe
Snack
Handful of Nuts and 1 Small Apple
Lunch
Whole wheat of GF tortilla with hummus, sliced cucumber, snap peas, sliced red pepper, and avocado
10 Organic Tortilla Chips
Snack
Ultimate Bar: 1" Square
Dinner
Warm Spinach Salad with Mushrooms: Recipe
Pureed Peas: Recipe
Day Five:
Breakfast
Apple Flaxseed Muffin with Real Peanut Butter: Recipe
Snack
Fresh Raw Vegetables with Healthy Dip: Recipe
Lunch
1 /2 Cup Quinoa Topped With 1/2 Diced Chicken (omit for vegetarian) 1/3 Cup Black Beans with sliced avocado and a dollop of low-greek of DF yogurt
Tropical Smoothie: Recipe
Snack
Apple Flaxseed Muffin
Dinner
Baked Potato with Vegetarian or Reg Chili Poured over it: Recipe (make enough chili for tomorrow's lunch)
Grilled Vegetables - Recipe (make extra)
Day Six:
Breakfast
Apple Flaxseed Muffin: Recipe
1 Egg Cooked Any Style
Snack
Ultimate Bar: 1"
Lunch
Chili with a spoonful of greek or DF yogurt
Lettuce topped with leftover grilled vegetables
Snack
Cutie or Sliced Orange
Dinner
Fettuccini with Spinach Pesto and Peppers: Recipe (option add cooked, diced chicken)
Small Dinner Salad with lettuce, tomatoes, cucumber and home made dressing - Recipe
Day 7:
Breakfast
Diced grilled vegetables scrambled with 1 egg
Snack
Handful of Nuts
Lunch
Thai Beef Salad - Recipe
Vegetarian Option - Tomato Brie Sandwich: Recipe
Snack
4 Dates with 1 Tblsp. Real Peanut Butter Smeared On Them
Dinner
Pumpkin Coconut Soup: Recipe
Roasted Asparagus: Recipe