Meal Plan 9

by | Jul 7, 2016 | Meal Plans, Recipes | 0 comments

Choose one per day from each category–recipe links are highlighted. Enjoy!

Pumpkin smoothie or breakfast bowl with nuts, cinnamon and maple syrup
Eggs in bacon cupcakes, serve with sliced avocado, sliced tomato
Scrambled egg (add veggies if desired) in Nori wrap burrito
Fried eggs in gluten free or paleo bread toast cutout-cut out center of toast, add to pan with butter, break eggs inside toast, cook and flip over
4 Balls of Energy
Paleo Carrot and Apple Muffins with nut butter
Sweet potato stir-fry with veggies–use bacon or sausage, and (cooked or leftover from dinner) sweet potato, and veggies

Tuna or chicken salad wrap with Nori (seaweed wraps you can buy at whole foods and other places)
Monster salad of mixed veggies with boiled egg, leftover meat or tuna, Olive oil and lemon juice, fresh herb
Tomato tuna bites with raw cheese
Maya Beach chopped salad, your choice of veggies and beans
Leftover taco-lettuce wraps with avocado

Power Bowl with chicken or tempeh and bone broth
Gazpacho with shrimp
Taco-lettuce wraps with guacamole, refried beans (make tacos, wrap in lettuce)
Tomato, zucchini and kale Ragout with black bean pasta (Trader Joe’s), grilled veggies
Easy grilled veggies and chicken bratwurst dinner  quinoa
Seafood penne with asparagus  tossed salad

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


Dark chocolate with fresh berries
Herb tea with stevia
Fresh fruit with handful of nuts
Chocolate avocado pudding

3-4 avocados
Salad greens
Head of green leafy lettuce
Veggies for salad, and for munching on
2 red bell peppers
2-4 zucchini
2 yellow squash
4-5 tomatoes
2 sweet onions
2 onions
Thumb of fresh ginger
1-2 turnips
Bunch of collard greens or kale
Blueberries or other fresh fruit in season
2 bananas
2 Sweet potatoes
1/2 cup dates

Meat, Fish, Poultry
Natural bacon, sausage
Chicken Bratwurst (enough for dinner)
1 lb grass fed ground beef
Chicken breasts (enough for dinner and leftovers for lunch)
Shrimp (for gazpacho)

Maple syrup
Coconut flour
Ground flax
Nori wraps (at Whole Foods)
Canned pumpkin
Canned coconut milk
Refried beans
Bone broth (can be found at WF and TJ’s)
Black Bean pasta (TJ’s)
2 small cans wild sockeye salmon
Beef or turkey jerky
Raw cheese
Parmigiana Cheese
Cocoa powder

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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