Meal Plan 7

by | Aug 10, 2016 | Meal Plans, Recipes | 0 comments

It’s a holiday weekend, so we are featuring awesome outdoor items, great food to spice up your weekend and entertain! It’s the last weekend of summer so enjoy it!!
Choose one from each category, recipe links are highlighted. Enjoy!

  • Dutch Baby with fresh blueberries, blackberries and raspberries, 2 pieces of natural bacon.
  • Veggie omelet, 2 pieces of whole grain gluten free toast with grass fed butter, fruit of choice
  • Pumpkin Apple Turmeric Smoothie, 2 pieces bacon or 1 sausage on the side
  • Smoked salmon, egg and avocado shells
    Berry smoothie: blackberries, blueberries, kale or spinach, protein powder, cinnamon, ice, coconut water or almond/flax/coconut milk
  • Leftover gluten free salmon patties
  • 2 scrambled eggs with veggies on sweet potato slices

  • Chimichurri Steak with green beans
  • Thai Orange Soup with Roasted Brussels Sprouts
  • Salmon Patties and Bacon Bluecheese and Arugula Salad
  • Asian Ribs, Kale, squash and apple salad
  • Aisan Lettuce Wraps
  • Grilled chicken with cumin, honey and lime juice, steamed fresh green beans with lemon and butter
  • Healthy dinner out! Enjoy the weekend at friends, or try Q’doba, Chipotle, or Crazy Bowls and Wraps. Try a burrito bowl at Q’doba or Chipotle–hold the rice, sour cream, and other fattening add-ons. Just get meat or fish, and veggies (you can add guacamole if at Mex place). CBW has lots of great veggie/fish/meat bowls, hold the rice and avoid the syrupy sweet sauces. Or go to your fave healthy restaurant–HotPot or Symbowl are two of my favorites in St. Louis and they serve great Paleo styled meals. Hold the rice, noodles and starch!

  • Plain yogurt, with nuts and berries added
  • Boiled eggs with cut up fresh veggies
  • Apple or fruit with nut butter
  • Raw cheese and cut up veggies
  • Nuts and fresh blueberries
  • Beef or turkey jerky and cut up veggies
  • Hummus with fresh veggies
  • Deviled eggs with cut up carrots

Optional, of course!

baby greens or super greens
6 granny smith apples, 2 regular apples of your choice
4 avocados
1 bunch of dinosaur kale
Arugula, enough for a salad
bunch of parsley
1 small squash, your choice
2 medium sweet potatoes
small eggplant (optional)
2 medium tomatoes, 1 small container cherry tomatoes
blueberries, blackberries
a few small roots of turmeric, if you can find it–or turmeric in a jar, in spice section
1 or 2 red, yellow or green peppers
1 sweet onion
1 red onion
1 head garlic
veggies for cooking for dinner
thumb size of fresh ginger
1 lemon, 1 lime

Meat, Fish, Poultry
wild caught salmon with enough for leftovers
1-2 lbs chicken breasts and/or boneless skinless thighs
natural bacon and/or natural sausage
Grass fed steak–flank, skirt steak, tri-tip, ribeye to serve as main course
small amount of thin sliced smoked salmon

Dried cherries
Pumpkin seeds
1 can garbanzos, or other beans of choice
1 can organic pumpkin
Protein powder (cold processed, grass fed if possible, or RAW/vegan)
2-3 cans coconut milk (full fat) found in asian section
Rice wine vinegar
Maple syrup
Soy sauce or gluten free soy sauce
Sesame oil
Raw honey
Beef or turkey jerky
Dark chocolate for dessert or snacks
1 package frozen berries
Slow cooking oats
Chocolate chips (if making trail cookies)

For Thai Soup
6 cups chicken stock
2-3 medium fillets of cod or other mild fish
10 med shrimp
2 oranges
tamarind paste
fish sauce
baby bok choy
green beans,
green onions,

Raw cheese, your choice–for snacking, etc
Grass fed butter
Blue cheese

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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