Meal plan 15

by | May 1, 2016 | Meal Plans, Recipes | 0 comments

(Hover over meals for recipe links)

header_Sunday
Breakfast: Dutch Baby with fruit
Snack: ½ cup hummus and cut up veggies
Lunch: Salmon Salad with greens
Snack: Handful raw almonds, cut up veggies
Dinner: Roasted Chicken, sauteed broccolini, cauliflower mashed “potatoes“.
DessertChocolate Lava cakes
header_Monday

Breakfast: Salmon-egg-veggie stir-fry
Snack: 1 hard boiled egg with cut up veggies
Lunch: Lettuce wraps with leftover chicken, tomato and avocado, sriracha sauce or 1 Tbsp mayo
Snack: 1/2 avocado with lemon juice, salt and pepper
Dinner: Chili Chicken crockpot dinner (use leftover chicken or chicken thighs)
Dessert: 4 small squares of chocolate, 1/2 apple, 1/2 cup strawberries, blueberries, etc.

 

header_Tuesday

Breakfast: 1-2 poached eggs, 1 slice toasted Paleo bread with butter, 1/2 cup steamed spinach
Snack: 3-4 pieces natural beef or turkey jerky, veggies
Lunch: Supersalad with 1/2 regular size can tuna or 1 small can tuna, 1 tsp olive and vinegar
Snack: 1 slice Paleo bread with 1 Tbsp nut butter and 1/2 apple or 1/2 cup strawberries
Dinner: Asian Steak Salad, 1/2 cup quinoa with pan browned garlic
Dessert: Banana dipped in melted dark chocolate or herb tea with stevia

 

header_Wednesday

Breakfast: Breakfast quinoa scramble with bacon and veggies
Snack: 3-4 pieces natural beef or turkey jerky
Lunch: Egg salad in lettuce wraps
Snack: 1/2 medium avocado, with hot sauce
Dinner: Salmon Patties, baby greens salad with olive oil and balsamic vinegar dressing, salt and pepper
Dessert: 1 Cat’s Energy Bar, herb tea with stevia

 

sitedesign_simplesmartNutrition_22

Breakfast: Oatmeal with grass fed butter, flax seed, nuts, and fruit with hemp, coconut, or almond milk
Snack: 1-2 hard boiled egg, fresh veggies
Lunch: Baby greens salad with any other veggies, plus 2-3 leftover salmon patties
Snack: Hummus with cucumber slices
Dinner: 1/3 lb grass fed burgers with lettuce, tomato, avocado, Brussels Sprouts with bacon
Dessert: 1-2 Cat’s Energy Bars

 

sitedesign_simplesmartNutrition_19
Breakfast: Paleo or gluten free whole grain toast, avocado, tomato, lettuce
Snack: Handful raw almonds, 2-3 slices raw cheese
Lunch: Leftover hamburger from dinner, cut up fresh veggies
Snack: 1/2 apple with 1 Tbsp almond or other nut butter
Dinner: Grilled chicken or fish and grilled asparagus. Brush with olive oil, sea salt and pepper.
Dessert: Bowl of fresh blueberries, 2 squares dark chocolate
sitedesign_simplesmartNutrition_27
Breakfast: Buckwheat-flax Pancakes *with fresh berries, 2 slices bacon
Snack: 1/2 avocado smashed up with lemon juice, sriracha sauce. Dip with sliced cucumber, carrots or radishes
Lunch: Leftover fish or chicken from dinner and baby greens tossed salad with olive oil balsamic vinegar
Snack: 3 slices deli sliced turkey, 1/2 apple
Dinner: Asian Ribs, chopped sauteed greens with garlic and lemon
Dessert: Coconut milk flan

Fresh fruit and berries
Veggies to munch on raw: carrots, cucumber, radishes, zucchini, kohlrabi, turnips, etc.Baby Greens for salads
Leaf lettuce for wraps
Red pepper
Green onions or red onion
Broccolini or Broccoli
Cilantro
Brussels sprouts
2-3 Avocados
2 Tomatoes
Fresh Ginger root
10 or so dates
Hummus
8 oz. dark chocolate or more!
Coconut, hemp, or almond milk
Nuts, pumpkin seeds
Raisins
Cumin, chili powder, mild green chili’s (in can)
100% Buckwheat flour-not a mix
Salmon, fresh, frozen or canned
Whole chicken for roasting or store-roasted version
Chicken thighs or breasts
Grass fed steak (flank is good)
Bacon
Grass fed ground beef or bison
Ribs

 

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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