Meal Plan 13

by | Jul 31, 2023 | Meal Plans, Recipes | 0 comments

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

  • Tuna Tomato bites
  • Leftover penne and asparagus
  • Leftover turkey meatballs on big salad
  • Leftover Thai hot pot soup
  • Leftover kale, apple and squash salad with cut up leftover chicken breasts
  • Leftover hamburger from dinner; side salad or fresh veggies
  • Leftover Mexican Fiesta salad

    • Bell pepper, carrots, radishes, and celery, hard boiled egg
    • Handful of pistachios, walnuts, almonds, cashews, etc.
    • Cut up veggies with avocado
    • Celery with Almond or other nut butter
    • 1/4 cup pistachios and 1/2 cup fresh fruit in season
    • 1/3 cup black olives, carrots, celery, radishes, etc.
    • 1/2 Sliced apple with 2 Tbsp nut butter
    • 1/4 cup black olives, fresh veggies, handful of almonds
    • Cut up fresh veggies, cashew hummus
    • Cashew, pumpkin seeds or other nuts, 2 slices cheese, raw veggies
    • 1/2 leftover chicken breast with salsa, fresh veggies
    • Beef jerky, 1/2 apple or 1/2 cup carrots/celery, etc.
    • Pea guacamole with cucumber, red bell pepper, and zucchini slices


  • Coconut flan
  • Bowl of strawberries or other berries with 1 tsp maple syrup drizzled on, and cinnamon
  • 1/4 cup pistachios, 2-4 squares dark chocolate, herb tea with stevia (optional)
  • 4 squares dark chocolate, dipped in 1 Tbsp nut butter
  • 1/2 cup fresh fruit, herb tea
  • Bowl of fresh blueberries, 2 squares dark chocolate
  •  1/2 cup avocado chocolate pudding with raspberries


1 bunch asparagus
4-6 medium to lg Roma tomatoes
1 bunch fennel
2 tomatillos (green mex tomatoes)
baby arugula
1-2 small zucchini
4 red bell peppers
4 medium avocados
2 jalepenos
1 cucumber
1 head leaf lettuce
1 small head Napa cabbage
1 bunch dinosaur kale or baby kale
broccoli or broccolini
1 container mixed baby greens
1 bunch cilantro
fresh basil
3-4 apples
bulb garlic
1 small ‘thumb’ ginger
1-2 red onions
baby bella mushrooms
cashews, pumpkin seeds, other nuts
black olives
canned salmon, canned tuna
gluten free penne
2 cans full fat coconut milk
tamarind sauce
fish sauce
rice wine vinegar
garbanzo flour
frozen peas
can of black beans
can of refried beans
2 cans pinto beans
2 can chopped tomatoes
1 small carton chicken stock
small can mild green chilis
natural turkey sausage
shrimp or chicken
chicken breasts
2 lbs grass fed ground beef

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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