Meal Plan 14

by | May 13, 2016 | Meal Plans, Recipes | 0 comments

(Hover over meals for recipe links)

 

header_Sunday

Breakfast: Baked Salmon and Avocado eggs
Snack: Green smoothie
Lunch: Supersalad with leftover salmon
Snack: Celery sticks with 1-2 Tbsp peanut, almond or sunflower butter
Dinner: Beef or Chicken Fajitas, lettuce, tomato and avocado
Dessert: Cut up strawberries with shaved dark chocolate

 

header_Monday

Breakfast: Paleo Cranberry Muffins, grass fed butter, bacon or 1 link natural chicken sausage
Snack: 1 hard boiled egg with sliced avocado
Lunch: Lettuce wraps with leftover fajita meat, and salsa
Snack: 1/2 apple with 1-2 Tbsp almond or nut butter
Dinner: Garlic lemon fish, quinoa, sauteed kale or collard greens with mushrooms, garlic, butter and lemon
Dessert: 4 small squares of chocolate, herb tea with stevia

 

header_Tuesday

Breakfast: 2 Cranberry muffins with nut butter OR eggs scrambled with baby spinach
Snack: 3-4 pieces natural beef or turkey jerky, 1/2 apple
Lunch: 2-3 Leftover fish tacos: fish, chopped lettuce or cabbage, salsa, avocado in gluten free tortilla or lettuce leaf
Snack: 1 cranberry muffin, handful almonds
Dinner: Wine Country Chicken Salad
Dessert: Strawberries and blueberries, chopped almonds, pecans or walnuts on top

 

header_Wednesday

Breakfast: Veggie-egg scramble (use whatever veggies you have on hand: mushrooms, onion, green or red pepper, zucchini, greens, etc.
Snack: 3-4 pieces natural beef or turkey jerky, carrots and celery
Lunch: Tuna boats–1/2 avocado, add tuna salad or plain tuna, lemon juice, and sriracha.
Snack: 2 handfuls nuts, 2-3 slices raw cheese
Dinner: Spaghetti with spaghetti squash or zucchini noodles tossed salad
Dessert: Coconut milk custard

 

sitedesign_simplesmartNutrition_22

Breakfast: 2-3 slices of natural bacon, 1 cup fresh fruit in season
Snack: 1-2 hard boiled eggs, fresh veggies
Lunch: Baby greens salad with any other veggies, plus 2-3 leftover salmon patties
Snack: Hummus with cucumber slices
Dinner: Sizzling Beef Fajitas
Dessert: 1-2 Cat’s Energy Bars

 

sitedesign_simplesmartNutrition_19
Breakfast: 1-2 poached eggs on a bed of raw or steamed spinach, butter, sea salt and pepper. Add hot sauce or hot pepper flakes.
Snack: Banana with 1 tbsp nut butter
Lunch: Supersalad with leftover beef from fajitas. Add guacamole or avocado.
Snack: 1 boiled egg, 1/4 cup hummus, raw veggies
Dinner: Salad Nicoise
Dessert:  Paleo strawberry shortcakes 
sitedesign_simplesmartNutrition_27
Breakfast: Paleo Quiche
Snack: 2-3 slices raw cheese, 1/2 sliced apple
Lunch: Deli natural turkey, avocado wrapped in lettuce
Snack: 1-2 Cat’s Energy bars
Dinner: Middle Eastern beef kabobs, steamed broccoli, quinoa
Dessert: 2 Trail cookiesherb tea and stevia or small amount of honey

Strawberries and blueberries
2 Lemons, 2 Limes
2-3Bananas
2-4 apples
1 Bunch Cilantro
4 Avocados (varying degrees of ripeness to use all week)
1 bunch of kale, spinach or swiss chard
Collard greens
2 Red bell peppers, 1 yellow pepper
2-3 Medium size jalepenos
2 Large red onions
1 Small Shallot
1 Thumb size piece of fresh ginger
1-2 Heads fresh garlic
Salad ingredients: cucumber, celery, radishes, onion, baby greens, etc.
Head of leaf lettuce
4 Tomatoes
1 Bunch asparagus
Fresh basil
Small container baby arugula
1-2 Spaghetti squash
4-6 Small red potatoes
10 or so Dates
2 14 oz Cans chunky organic tomatoes
Fresh or frozen cranberries
Ground flax seed
Ground cumin seed
Chili powder
Oregano
Basil
Curry powder
Coconut flour
Slow cooking oats
Mixed natural nuts
Raw pumpkin seeds
Muffin papers
Herb tea
Natural beef or turkey jerky
Worcestershire sauce
Black Greek or Kalamata olives
1 Small jar of capers
2 or more cans tuna in olive oil
1 Can full fat coconut milk
1 pkg dried flaked or shredded coconut
1 lb grass fed beef skirt steak
1 lb chicken breast or boneless thighs
1 lb Strip steak or ribeye steak for kabobs
1 lb ground beef
Natural bacon
Fresh wild caught fish–salmon, halibut, etc
1 lb Wild caught tuna
4 oz pkg thin sliced smoked salmon
1  pkg frozen spinach, kale or other greens
1 pkg raw cheese like cheddar, etc
Parmigiana cheese
Eggs
Unsweetened hemp, coconut, almond milk

 

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.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Share This