Meal Plan 8

by | Aug 8, 2016 | Meal Plans, Recipes | 0 comments

Choose one each day from each category, recipe links are highlighted. Enjoy!
And feel free to repeat your favorites if you like!

  • Monster veggie salad with boiled egg, meat or tuna. Olive oil and balsamic dressing, top with raw cheese (optional)
  • Taco salad with leftover mexican turkey meat, red, yellow, green peppers, salsa, cilantro, topped with avocado
  • Natural deli turkey nori seaweed wraps with an assortment of veggies–peppers, onion, tomato, avocado (nori can be purchased at many grocery and health food stores like Whole Foods, it comes in square sheets)
  • Mango/peach chicken salad
  • Monster veggie/lettuce salad with leftover meat, tuna, chicken or boiled eggs
  • Leftovers from dinner
  • Steamed fresh veggies with garbanzos or other beans on top

  • Handful of fresh blackberries, or blueberries and handful of raw almonds or other nuts
  • 1 small or half large apple, sliced and dipped in 1 Tbsp peanut or nut butter
  • 3-4 slices raw cheese
  • 2 pieces of natural deli turkey rolled up with a slice of avocado inside
  • Nut butter on celery and carrots
  • 2 Tbsp Cashew hummus  and veggies


  • Frozen blueberries, drizzle with a touch of maple syrup and cinnamon
  • Fresh Strawberry Pie
  • Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
  • 1-2 small pieces Healthy Fudge

1 container blueberries
1 container strawberries
2-3 peaches
3-4 avocados
1 head leaf lettuce
4 medium sized tomatoes
bunch baby or large leaf spinach
watercress/arugula/baby greens
bunch of any type kale or baby kale
2 medium red onions
1 sweet vidalia-style onion
head of garlic
small chunk ginger
2-3 red bell peppers
1 jalepeno
1 apple
2 lemons,  1 lime

Meat, Eggs, Etc
2 packages Chicken breasts (including extra to make up and save for lunches)
1 lb ground turkey or chicken
Steak–tri tip, flank, ribeye, etc.
1 lb grass fed ground beef
1 package natural bacon
natural deli turkey

jar of salsa
buckwheat flour (not mix but pure buckwheat flour)
slow cooking oatmeal
cinnamon, curry powder
ground flax seeds
dried cranberries or raisins
nuts–almonds, walnuts, cashews, pistachios, etc
1 or 2 cans coconut water
nori seaweed squares for wraps (usually sold in Asian food section)
raw cheese
dijon mustard
almond meal/almond flour
1 bar dark chocolate
nut butter
gluten free bread, optional

Canned goods
1 can full fat coconut milk
1 can organic pumpkin–not pumpkin pie mix
1 can garbanzo beans

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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