Meal Plan 13

by | May 16, 2016 | Meal Plans, Recipes | 0 comments

(Hover over meals for recipe links)



Breakfast: Heuvos Rancheros
Snack: Handful of pistachios, walnuts, almonds, cashews, etc.
Lunch: Tuna Tomato bites
Snack: Bell pepper, carrots, radishes, and celery, hard boiled egg
Dinner: Seafood Penne with asparagus, baby spinach salad
Dessert: Coconut flan


Breakfast: Quinoa fried ‘rice’ with bacon, eggs and veggies
Snack: Cut up veggies with avocado
Lunch: Leftover penne and asparagus
Snack: Celery with Almond or other nut butter
Dinner: Turkey Meatballs, steamed broccoli
Dessert: Bowl of strawberries or other berries with 1 tsp maple syrup drizzled on, and cinnamon


Breakfast: Scrambled eggs with sauteed spinach, kale or other greens and mushrooms
Snack: 1/4 cup pistachios and 1/2 cup fresh fruit in season
Lunch: Leftover turkey meatballs on big salad
Snack: 1/3 cup black olives, carrots, celery, radishes, etc.
Dinner: Thai Hot Pot Soup
Dessert: 1/4 cup pistachios, 2-4 squares dark chocolate, herb tea with stevia (optional)



Breakfast: Buckwheat-flax pancakes, 2 pieces bacon or ham on side
Snack: 1/2 Sliced apple with 2 Tbsp nut butter
Lunch: Leftover Thai hot pot soup
Snack: 1/4 cup black olives, fresh veggies, handful of almonds
Dinner: Grilled chicken breasts with herbs (make extra chicken for lunches and snacks), Kale, apple, squash salad
Dessert: 4 squares dark chocolate, dipped in 1 Tbsp nut butter



Breakfast: Open faced gluten free grilled cheese with sliced avocado, natural turkey sausage, and baby spinach
Snack: 1/2 chicken breast, fresh veggies
Lunch: Leftover kale, apple and squash salad with cut up leftover chicken breasts
Snack: Cut up fresh veggies, cashew hummus
Dinner: Grilled grass fed burgers with avocado, tomato and onion; Fennel, arugula and zucchini salad
Dessert: 1/2 cup fresh fruit, herb tea


Breakfast: 4 slices natural bacon or 2 patties/links natural turkey sausage, 1/2 cup fresh fruit
Snack: Cashew, pumpkin seeds or other nuts, 2 slices cheese, raw veggies
Lunch: Leftover hamburger from dinner; side salad or fresh veggies
Snack: 1/2 leftover chicken breast with salsa, fresh veggies
Dinner: Mexican Fiesta salad
Dessert: Bowl of fresh blueberries, 2 squares dark chocolate
Breakfast: Dutch baby with fresh fruit, drizzle of maple syrup
Snack: Beef jerky, 1/2 apple or 1/2 cup carrots/celery, etc.
Lunch: Leftover Mexican Fiesta salad
Snack: Pea guacamole with cucumber, red bell pepper, and zucchini slices
Dinner: Chili, large tossed salad
Dessert: 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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