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Lunch Menu

Follicular Phase Days 1-14

You can choose from any lunch or dinner menu, just make sure you follow the basic plan lunch or dinner plan.

Monday

1- 1 & 1/2 cups Homemade Chicken & Vegetable or Black Bean Lentil Soup (See recipes)
1 Tbs. natural peanut butter on 1 slice 100% whole grain bread (contains gluten)or GF cracker or celery
Spinach/lettuce/pear slices side salad w/olive oil vinaigrette dressing- See recipe
8oz water,
6 oz non-dairy milk of choice or 500mg calcium + D tablet
1 flaxseed or fish oil caplet

Tuesday

Large Mixed Iceberg/Spinach Salad , with 3-4 oz grilled chicken breast, tomato, celery, cucumber, red onion, hard boiled egg white
2 Tbs. olive oil vinaigrette dressing
Whole grain or GF roll or crackers- optional
Herbal or green tea and 500mg calcium + D tablet
1 flaxseed or fish oil caplet or 1Tbs. ground flax seed

Wednesday

1 cup of The Best Minestrone Ever - (see recipe) 
2oz Turkey open face sandwich on lettuce with 1 tsp mustard
8oz Herbal Tea
1 flax seed oil caplet, 500mg calcium + D

Thursday

Choice of Frozen Low Fat Convenient Entree:
Choose from organic, preservative-free vegetarian, chicken or baked fish selections (Amy's is a good brand) Or make your own convenient frozen foods from left-overs and save money.
Add 1/2-1 cup of fresh or frozen vegetable (don't forget to add these!)
Small apple
12oz Tea or water and 500mg calcium + vitamin D
1 flax seed oil caplet

Friday

Veggie-burger on whole grain bun or GF Bun (Udi's brand is good)
(Veggi-burger may contain gluten- read the label if GF or try this recipe
with lettuce, tomato, onion, pickle
1 Tbs. organic ketchup and mustard as desired. (Most ketchup contains HFCS)
Small baked potato-optional
Lettuce salad, with 2 Tbs. homemade salad dressing
8 oz tea or water
1 flaxseed or fish oil caplet, 1 500 mg calcium + D

Saturday

Grilled Chicken Breast Fajitas  See recipes, workbook or hit this link
2 Whole wheat tortillas (contain gluten) or GF brown rice or corn tortillas
Small whole orange or 1/2 cup canned mandarin oranges
12oz Tea or water and 500mg calcium + vitamin D 1 flaxseed or fish oil caplet

Sunday

2/3 cup Tuna Salad (see recipe on right) on 100% whole grain bread as sandwich (contains gluten)or  on top of large iceberg lettuce/field greens salad with green & red peppers, cucumbers, and cherry tomatoes
1 med. Granny Smith Apple
12oz Tea or water, and 500 mg calcium + vitamin D