Meal Plan 1

by | Sep 12, 2016 | Meal Plans | 0 comments

When the seasons change it’s always fun to get out your favorite outfits from last year. Whoops! They are a bit tight! Maybe it’s time to stick to a low carb diet or do a detox!
Choose one per day from each category–recipe links are highlighted. Enjoy!

Green Smoothie (Have at least two days in a row for best results)
Scrambled Egg veggie burrito in gluten free wrap
Veggie Omelet with eggplant, onion, zucchini, tomato
Scrambled egg wrapped in canadian bacon or natural ham wrap
Avocado gluten free toast with poached egg on top
Paleo Quiche

Green smoothie (if doing the 2-3 day detox)
Leftover zoodles, meat and sauce
Rotisserie chicken with Mediterranean Vegetables
Lunch salad with mixed nuts
Zucchini and Tomatoes with basil
Quinoa tabuli salad with rotisserie chicken if desired

Zoodle artichoke spaghetti with grass fed beef or chopped chicken sausage
Baked rotisserie chicken (can be store bought), sauteed green beans with butter, smashed cauliflower
Grass fed beef chili, tossed salad with citrus dressing
Chicken or fish foil packets with zucchini, onion and tomato
Greek Avogolemono Soup (lemon chicken soup) with sauteed Rapini or broccolini
Your favorite fat burning dinner and veggies
Lettuce wrap tacos with guacamole–Make your own tacos and wrap with lettuce

Avocado with sriracha sauce, handful nuts

Raw cheese and cut up veggies or half sliced apple

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

Dark chocolate and almonds

Easy apple crisp

Baked apple with chopped almonds and cinnamon

Fresh fruit with handful of nuts

Paleo pumpkin pudding

Dairy free pralines and cream ‘ice cream’


1-2 bunches parsley
1 red, 1 yellow pepper
1-2 cucumbers
container of baby kale
6-8 apples
2 red onions
2-4 zucchini
2 tomatoes
3 avocados
fresh mint/fresh oregano
green beans for two dinners
head of cauliflower
broccolini or rapini
2 leeks
bunch of carrots
4 lemons/1 orange
small thumb of ginger root

Meat, Fish, Poultry

2 lb ground beef (for two dinners)
1 lb ground turkey (one dinner)
natural ham or canadian bacon
1 whole oven cooked rotisserie chicken (for dinner and leftovers)
chicken breasts (for dinner and some leftovers)


1 dozen Eggs (add another dozen if making paleo quiche)
grass fed butter
2 cans beans for chili (black, pinto or kidney)
2 cans chopped tomatoes or tomato sauce for chili
1 large container of organic chicken broth
dark chocolate
1-2 cans or boxes of pumpkin
2 can full fat coconut milk
extra virgin olive oil
beef or turkey jerky
cumin and chili powder
1 can mild green chilis
slow cooking rolled oats
maple syrup

About Catherine Ebeling: I am Catherine (Cat) Ebeling. I am an RN with a Masters of Science in Nursing and Public Health. I have been studying diet, fitness and health for the past 30+ years–in addition to my clinical nursing experience, which includes anti-aging, preventative, regenerative medicine and bioidentical hormone therapy. I have had a life-long fascination with diet, fitness and nutrition, and have learned how to biohack my genetic capacity. I realized that we, as humans, have the ultimate power over our bodies and our health. Wanting to learn even more about human biology, nutrition, health and disease, I went back to school to study for a BSN in nursing. I just recently completed my MSN (at age 60). I’ve written six books on diet and health that have sold thousands–and even hundreds of thousands of copies all over the world through “The Nutrition Watchdog” publishing. I am an expert on diet and health and want to share that knowledge with you. I can be reached at or 314-369-6400 or on FB Instant Messenger.


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