Meal Plan 4

by | Aug 10, 2016 | Meal Plans | 0 comments

Choose one per day from each category–recipe links are highlighted. Enjoy!

  • Quinoa scramble with bacon
  • Ham or smoked turkey wraps with avocado, asparagus and tomato
  • Sweet potato hash with veggies and bacon
  • Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
  • Paleo Muffins w/nut butter sunflower butter and berries
  • Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
  • Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

  • Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
  • Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
  • Chopped veggies, quinoa or brown rice, chicken breast
  • Deviled eggs on a bed of arugula or baby power greens
  • Pea guacamole with hard boiled eggs, and veggies for dipping
  • Tuna salad on lettuce leaves
  • Leftovers from dinner

  • Coconut flour pancake with almond butter, apple or strawberry
  • 1/2 cup strawberries, 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)
  • Tuna on cucumber slices
  • Pea Guacamole on veggie slices
  • Celery with nut butter

Optional!

  • 4 small squares extra dark chocolate, berries
  • 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
  • 2 chocolate chip cookies

Produce
3-4 avocados
jicama
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
celery
2 red onions
cilantro
parsley
lemons
asparagus
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Meat
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
Misc
quinoa
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
tuna
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 caebeling@gmail.com or 314-369-6400 or on FB Instant Messenger.

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