Meal plan 16

by | Apr 28, 2016 | Meal Plans, Recipes | 0 comments

(Hover over meals for recipe links)

header_Sunday
Breakfast: 2 Veggie Egg Quiche Cups (can make ahead and reheat)
Snack: ½ cup hummus and cut up veggies
Lunch: Supersalad with ½ cup meat leftover from dinner
Snack: Handful raw almonds, cut up veggies
Dinner: Grilled salmon with cranberry salsa, broccoli, small sweet potato with 1 tbsp butter
Dessert: 1.5 oz dark 70% cacao chocolate, herb tea with stevia
header_Monday

Breakfast: 2 Veggie Egg Quiche Cups (can make ahead and reheat)
Snack: Celery sticks with 2-3 Tbsp almond butter
Lunch: Supersalad with ½ cup salmon left over from dinner
Snack: Handful raw almonds, cut up veggies
Dinner: Chicken or fish with vegetables in foil packets
Dessert: 4 small squares of chocolate, handful of almonds

 

header_Tuesday

Breakfast: 2 Slices Paleo bread with nut butter, ½ apple sliced on bread or toast
Snack: 1-2 Veggie Egg Quiche Cups
Lunch: Supersalad with ½ cup meat leftover from dinner
Snack: 1/2 apple with 2 handfuls raw almonds
Dinner: Lettuce Wraps with turkey or beef
Dessert: Banana dipped in melted dark chocolate

 

header_Wednesday

Breakfast: Two scrambled eggs with veggies
Snack: ½ cup hummus and cut up veggies
Lunch: Guacamole deviled eggs (2 whole eggs with guacamole)
Snack: 1/2 medium avocado, with hot sauce
Dinner: Baconblue cheese, apple salad, quinoa with browned garlic
Dessert: 1-2  1″x1″ squares Paleo Fudge

 

sitedesign_simplesmartNutrition_22

Breakfast: Breakfast Quinoa Scramble
Snack: 1 hard boiled egg and carrot sticks
Lunch: ½ cup Tuna salad in avocado halves
Snack: Leftover Guacamole with cucumber slices
Dinner: Asian Spicy Pork Meatballs with Pineapple Mango Salsa
Dessert: 1-2 Squares Paleo Fudge

 

sitedesign_simplesmartNutrition_19
Breakfast: 1 Poached Egg, 1 slices Paleo bread with grassfed butter
Snack: Handful raw almonds, cut up veggies
Lunch: Supersalad with 2-3 meatballs leftover from dinner
Snack: 1/2 apple with 2 handfuls raw almonds
Dinner: Warm lentil, kale and bacon salad
Dessert: Bowl of fresh blueberries with handful of walnuts
sitedesign_simplesmartNutrition_27
Breakfast: 2 slices Paleo bread french toast with 1 tsp grass fed butter, smashed blueberry topping (1 tbsp maple syrup) and cinnamon
Snack: Leftover lentil, kale and bacon salad
Lunch: Egg salad (2 hard boiled eggs with 1 tbsp mayo and mustard) with celery sticks
Snack: 2 handfuls walnuts
Dinner: Sweet and Spicy Grilled Salmon, baked sweet potato, sauteed kale with lemon and butter
Dessert: 2 squares of Paleo Fudgeherb tea with stevia

2 or more avocados
Apples, bananas, fresh berries
Carrots, celery, radishes, red and green pepper
Zucchini, sweet onion, tomato
1/2 to 1 lb Fresh Okra or Substitute Green Beans
Pineapple and/or 2 mangoes or 3-4 peaches
Salad greens/baby greens
Romaine lettuce or boston or bibb lettuce
Fresh or frozen cranberries
1-2 Oranges
Broccoli
2-4 Sweet Potatoes
Quinoa
1 lb. Grass ground beef/gr. chicken or turkey
1 lb. Ground pork or any of above
1 dozen free range, pasture raised eggs
Hummus
Raw cheese (unpasteurized)
2-4 Chicken breasts or thighs
1-2 lbs Wild caught salmon
Blue Cheese (unpasteurized)
Lentils, dried or in can
1 store roasted chicken (optional–makes great leftovers, or great for salads, etc.

 

NOTES

*Good fast food choices are:

Chipotle Mexican Grill—Chipotle uses hormone and antibiotic free meat and free-range chicken, so this is a good choice. Order the “Bowl”, no white rice, and little or no cheese and sour cream. Go ahead and get the guacamole!

Qdoba—Similar to Chipotle, just order the “naked burrito” with any meat, and avoid the white rice, sour cream and cheese.

Jimmy John’s—Ask for the lettuce wrapped sandwich version. Any of their sandwiches can be made in a lettuce wrap and they are really good this way. Tuna salad is good this way, just realize it is a lot of tuna salad and pretty high calorie.

Other restauarant food choices—if ordering a burger or sandwich just ask for it minus the bun and eat it with lettuce, tomato, onion, pickles. NO FRIES! Sandwiches like this are good from Bread Co.

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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