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

Choose one from each category, recipe links are highlighted. Enjoy!

  • Ham, turkey or chicken wraps with avocado, asparagus and tomato (use lunchmeat as the wrap, add veggies)
  • Breakfast hash with cooked salmon, sausage, ham, or bacon plus red pepper and sliced onion.
  • Paleo Muffins w/nut butter sunflower butter and berries
  • Veggie egg scramble (use 2-3 eggs)
  • Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

  • Green salad with boiled egg, meat and/or tuna. Olive oil and balsamic dressing
  • Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
  • Chopped veggie salad, grilled chicken breast
  • Deviled eggs on a bed of arugula or baby power greens
  • Tuna salad on lettuce leaves
  • Leftovers from dinner. You can use meat leftovers on top of a salad for a tasty satisfying lunch.

  • 1/2 cup blueberries, handful of raw almonds, cashews, walnuts, etc
  • 1/2 serving fruit, 4 slices of raw cheese
  • Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
  • Celery with nut butter


  • 4 small squares extra dark chocolate
  • 4 squares dark chocolate dipped in nut butter
  • Chocolate avocado pudding
  • Hot herb tea with stevia; almonds, strawberries, balsamic vinegar and touch of maple syrup

3-4 avocados
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
2 red onions
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
1 small can or jar of artichokes
greek yogurt, plain
raw cheese
black beans
frozen baby peas

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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