14-Day Faithful & Fit Fast Start Menu Plan: Days 1 - 7

We recommend that you go through your weekly schedule and, as best you can, decide how many meals you will be eating at home. Then choose the recipes you will be using. Print out the grocery list and put a mark next to the items that you need to buy. At first your grocery list might seem overwhelming but in the future your list will get shorter because we use the same ingredients in quite a few of our recipes.  The only thing you will need to add to your list are your snacks. We've included a list of suggested snacks at the end of this page. Remember, healthy eating begins with a healthy menu plan! 

(We offer a vegetarian option for all our meals. If you choose the vegetarian option you will need to add those items to your grocery list.)


Day 1

Breakfast

  • 1/2 Grapefruit (or your favorite fruit)
  • Spinach Bar - Recipe
  • (make enough spinach bars for breakfast tomorrow)

Lunch

  • Tuna Cakes with Cucumber Relish - Recipe
  • (Vegetarian Option) - Sweet Potato and Black Bean Burger - Recipe

Dinner:

Day 2

Breakfast

  • Spinach Bar - Recipe
  • 1/2 Grapefruit (or your favorite fruit)
  • (DF Option) Organic or GF Toast with real peanut butter

Lunch

  • Greek salad with quinoa - Recipe
  • (make extra quinoa for lunch tomorrow)
  • (Vegetarian Option omit chicken and DF Option omit Feta)

Dinner

Click here to watch a video on how to cook tonight's dinner.

  • Salmon with Grilled Tomatoes, Green Beans and Salad - Recipe
  • (make extra green beans for lunch tomorrow and extra salmon for dinner tomorrow)
  • (Vegetarian Option) Stuffed Peppers - Recipe

Day 3

Breakfast

  • Organic or GF Toast with 1/2 an avocado spread on it. Salt and pepper to taste
  • Golden Milk - Recipe

Lunch

  • Quinoa and edamame salad - Recipe
  • Green Beans (hopefully you have some leftover from last night)

Dinner

  • Salmon Tacos (if you have leftover salmon from last night you can use that) - Recipe
  • Cole Slaw - Recipe
  • Black Beans (when using canned beans make sure they are BPA free)
  • (Vegetarian Option) Pasta Primavera - Recipe

Day 4

Breakfast

  • Huevos Rancheros topped with Avocado - Recipe 

Lunch

  • Tabbouleh - Recipe
  • Carrot Sticks
  • (Vegetarian Option) Substitute snap peas for shrimp

Dinner

  • Chicken with White Bean Mash - Recipe
  • Broccoli (steam or roast broccoli) 
  • Fruit Crisp - Recipe
  • (make extra chicken for lunch & dinner tomorrow and extra fruit crisp for breakfast tomorrow)
  • (Vegetarian Option) Mediterranean Tofu - Recipe

Day 5

Breakfast

  • Fruit Crisp topped with 1/3 cup plain Greek Yogurt - Recipe

Lunch

  • Asian Lettuce Wraps - Recipe
  • Apple
  • (Vegetarian Option) Omit chicken and use more vegetables in lettuce wraps

Dinner

  • Pasta with Chicken & Wilted Greens - Recipe
  • Side salad: Lettuce, cucumber, red peppers and dressing of your choice - Recipe
  • (make extra pasta for tomorrow's lunch)
  • (Vegetarian Option) Omit Chicken in Pasta Recipe

Day 6

Breakfast

  • 1/2 cup plain Greek (or dairy-free) yogurt with a 1/2 cup diced berries topped with 1 tbsp chopped pecans

Lunch

  • Pasta from last night's dinner (can eat hot or cold) - Recipe

Dinner

  • Super Quick Vegetable Soup - Recipe
  • Salad with Blueberries and Goat Cheese (omit cheese for DF) - Recipe
  • (make extra soup and salad for tomorrow's lunch, don't put dressing on the salad for tomorrow)

Day 7

Breakfast

  • 1/2 cup plain Greek (or Dairy free) yogurt with a 1/2 cup diced berries topped with 1 tbsp chopped pecans

Lunch

  • Vegetable Soup (from last night's dinner) - Recipe
  • Blueberry Salad (from last night's dinner) - Recipe

Dinner

  • Greek Style Shrimp - Recipe
  • Side Salad  (lettuce, peppers, onions, cucumber and dressing of your choice) - Recipe
  • (Vegetarian Option) Substitute white beans in place of shrimp

Snack Options

  • Dried apricots (no sulfur dioxide added) with real peanut or almond butter (made from only nuts & salt)
  • Apple sliced and sprinkled with lemon juice and cinnamon
  • 1/2 Banana with 2 tsp. real peanut butter
  • 1/2 Grapefruit
  • 1/2 Avocado with balsamic vinegar and olive oil
  • 8 Tortilla chips with salsa
  • Carrots and celery sticks with healthy dip- Recipe
  • Vegetable soup - Recipe  
  • Small handful of nuts
  • Some oatmeal with fruit and nuts on top
  • 1/2 Cup plain yogurt with fresh fruit 
  • Smoothie
  • Golden Milk - Recipe
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