Eating Well for Weight Loss

EATING WELL FOR WEIGHT LOSS

DIETITIAN APPROVED RECIPES TO HELP YOU MEET AND MAINTAIN YOUR WEIGHT LOSS GOALS

MAIN DISHES & SIDES

Breakfast Pizza

Ingredients:

WholegrainEnglish

muffin-1/2

PizzaSauce-0.13c

Largeegg-1

Fatfreehalf&half-

1TBSP

Lowsodiumdeliturkey

HowToMake:

ToastEnglishmuffin.Whilethatis toasting,quarterpepperoni.

Heat up pizza sauce in microwave or anotherpan.

Partskimmozzarella

-4oz cheese-1oz

NutrionalInfo:

Servingsize:1

Calories:421

Carbs:19g

Fat:12g

Protein:39g

Sodium:1517mg

Sugar:5g

Scramble egg with half and half and pour over pepperoni. Heat up pizza sauceinmicrowaveorinanotherpan.

After eggs are cooked, turn off the burner and mound the eggs into the sizeofyourEnglishmuffinandtopwith mozzarellaandallowtomelt.

Pourwarmedpizzasauceoverthehalf English muffin and then top with egg mixture.

Cheesesteak Scramble

Ingredients:

Largeegg-1

Roastbeef-1oz

Provolonecheese-1oz

Mushrooms-1/2c

Fatfreehalf&half-

1TBSP

HowToMake:

Chopmushrooms,onionandroastbeef. Sauté in a lightly sprayed skillet over medium-lowheatuntilvegetablesare tender.

chopped-1/8c

Babybellamushrooms, Onion,chopped-1TBSP

NutrionalInfo:

Servingsize:1

Calories:273

Carbs:4g

Fat:17g

Protein:22g

Sodium:336mg

Sugar:3g

Whip egg and half and half until airy. Pour over roast beef and vegetables andcookuntildone.Turnoffheat.

Placecheeseovereggsandcoverpan untilcheeseismelted.

Servewithtoastorfruit.

Baked Marinara Chicken

Ingredients:

ChickenBreast16oz

Canned tomato paste-6oz

NutrionalInfo:

Servingsize:4

Calories:135

Carbs:8g

Fat:2g

Protein:28g

Sodium:117mg

Sugar:5g

HowToMake:

PreheatOvento350degrees.

Skinchickenbreasts.Youcanuse bonelessorbone-inchickenbreastsfor extraflavor.

Spray a 9x13 baking dish and place chickenbreastsinthepan.

Inasmallbowl,combinetomatopaste withwarmwaterandstiruntilsmooth. Addasplashofapplecidervinegarand spices to taste. Spoon sauce over the chickenbreasts.

Bake in the oven until the chicken reaches165degrees(aboutanhouror sodependingonthesizeofthebreasts andwhetherornottheyarebone-inor boneless.

Allowtorestbeforeservingorcutting. Servewithbroccoliandriceorpasta.

Low Cal Pizza

Ingredients:

Meatofchoice

Mission-LowCarb

FlourTortilla-1

Tomatosauce-1oz

Choppedham-2oz

Cherrytomatoes-6

Lowfatmozzarella -

cheese-4oz

Pittedblackolives-4

Gratedparmesan-

1tbsp

NutrionalInfo:

Servingsize:2

Calories:308

Carbs:14g

Fat:19g

Protein:22g

Sodium:1006mg

Sugar:3g

HowToMake: PreheatOvento375degrees.

Lightlygreaseoroilabakingtray.Place thetortillaontop.

Spray a 9x13 baking dish and place chickenbreastsinthepan.

Spread the tomato salsa evenly over thetortilla.Topwithyourchosenmeat orfish,thecherrytomatoes,mozzarella, olives or anchovies, parmesan and seasoningstotaste.

Bakeatonceforexactly10minutes. Serveandcutintowedgesandserve withasalad.

Black Bean Veggie Burger

Ingredients:

HowToMake:

chopped-1

Smallyellowonion, Fresh,frozenor

cannedcornkernels-1

Canned black beans, drained-1

Brownrice,cooked-

Sauté onion and corn in water or coconutoilsprayfortenminutes,until golden,soft,andfragrant

Addbeansandtomato.Stirinthesauté panuntilalliswarm.

Oatflour-1/4c

Tomatosauce-1/3c

Cuminpowder-2tsps

Paprika-1tsp

Chilipowder-1tsp

Salt&blackpepper

1C totaste

NutrionalInfo:

Servingsize:6

Calories:169

Carbs:33g

Fat:1g

Protein:7g

Sodium:393mg

Sugar:3g

Dump rice into the bowl of a food processor.Addthebeans,onion, tomatopaste,andcorn.Pulsequickly. Addspice,oatflour,andatouchof water,ifyouneedit.Pulse,untilyou haveathickandstickybutstilltextured mass.Ifit'stoowet,addatbsportwoof additionaloatflour.

Shapeinto4-6patties.Panfryuntil browned.Servewithfreshtoppingsand guacamole,ifdesired!

Braised Pork Burritos

Ingredients:

2lbsporkloin,trimmed ofvisiblefat

Yellowonion,diced-1

Garlic,minced-

2cloves

Apple,peeledand

diced-1medium

Water-1C

Applecidervinegar-

1TBSP

Diced,tomatoes-3lbs

Cinnamonstick-1

Goldenraisins-1/3c

Tortillashells-8-12

Saltandpepper,

totaste

NutrionalInfo:

Servings:12

Servingsize:1

Calories:280

Carbs:20g

Fat:12g

Protein:24g

Sodium:105mg

Sugar:5g

HowToMake:

Preheatovento350degrees.

Coat oven-safe sauté pan with a lid with cooking spray, then warm over medium-high heat. Once pan is hot, cookporkoneachsidefor2minutes.

Addonionstopanandcookuntilonions areclear,approximately4minutes.

Addgarlic,apples,water,andvinegar, stirring continuously for two minutes, scrapingthebottomofthepan.

Add tomatoes, cinnamon, cloves, and saltandpeppertotaste.

Cover pan and move it to the oven. Simmer in oven until pork is tender, approximately1hour.Addraisinsinthe lastfewminutesofcooking.

Removeporkandshred.Addbackinto panandmixwithotheringredients.

Filltortillaswithporkmixtureandserve.

Chicken Muffins

Ingredients:

Cannedchicken

drained-12oz

Eggs-2

Celery,minced-1/4c

HowToMake:

Combineallingredientsinmixingbowl. Mixwell.

Spoon mixture into (6) well-greased muffincups.

1tsp

Dry,mincedonionPepper-1/4tsp

Chickenseasoning-

1/2tsp

Pimento,minced-

2TBSP(optional)

Shreddedcheddar

cheese-2oz

NutrionalInfo:

Servings:6muffins

Servingsize:1

Calories:160

Carbs:1g

Fat:9g

Protein:17g

Sodium:379mg

Sugar:0g

Bakeat350degreesfor30-35minutes, untilsetandlightlybrowned.

Servewithsidesaladand/orfruit.

Healthy Meatloaf

Ingredients:

Leangroundbeef-

HowToMake:

Preheatovento425degrees.

Eggs-2

Ketchup-1/4c

2lbs 11/2tsp

DryonionflakesSeasoningsalt-2tsp

Pepper-1/4tsp

Shreddedcheddar

Ketchup (for glaze)1/2c

Drymustard-1/4tsp

Splenda(forglaze)-

cheese-4oz 2TBSP

NutrionalInfo:

Servings:8

Servingsize:1

Calories:279

Carbs:3g

Fat:19g

Protein:24g

Sodium:776mg

Sugar:0g

Linea9x5"loafpanwithheavydutyfoil. Lightlypressthemeatmixtureintothe pan;pushthesidesofthefoiluptoform acollartocatchanyexcessgrease. Mix the glaze ingredients and spread overthemeatloaf.

Placeloafinovenandbakefor15 minutes.

Reducetheoventemperatureto325 degreesandbakeabout50minutes longeroruntiltemperaturereads between140and150degrees.

Letthemeatloafrestforafewminutes beforeslicing.Servewithasalad,or cookedvegetables.

Quick and Easy Turkey Chili

Ingredients:

Leangroundturkey-

HowToMake:

Water-2C

Chilipowder-2TBSP

TomatoSauce-2C

Dicedtomatoesand

1lb greenchilies-1.25C

Cannedblackbeans-

2C

Redkidneybeans-3C

Cannedcorn-2C

NutrionalInfo:

Servings:8

Calories:264

Carbs:40g

Fat:6g

Protein:21g

Sodium:808mg

Sugar:6g

Inalargesaucepanovermediumheat, combinethebeefandgarlicandsauté untilmeatisbrowned.

Add the diced tomatoes with juice, tomatosauce,beansandwater.

Season with the chili powder and groundblackpeppertotaste.Bringtoa boil,reduceheattolow,coverandlet simmerfor15minutesormore.

Roast Turkey Breast

Ingredients:

Onion-1

Celerystalks-3

Wholecarrots-2

Orange,sliced-1

Thyme-2sprigs

Rosemary-2sprigs

Bone-inturkeybreast-

12-16lb

Canolaoil-1TBSP

NutrionalInfo:

Servings:12

Calories:180

Carbs:5g

Fat:2g

Protein:35g

Sodium:80mg

Sugar:3g

HowToMake:

Preheatovento425degrees.

Cutonion,celery,andcarrotsinto chunksandplacewithorangeslices andherbsinbottomofroastingpan.

Coatturkeywithoilandseasoningsof choice.Placeinroastingpanontopof vegetables-meatsidedown.

Placeinovenfor35minutes.

Turn over turkey and reduce heat to 375°F.Cookfor1½hoursoruntilinternal tempis165°F.Checkturkeyevery15 minutesafterfirsthourispast.

Removeturkeyfromovenandallowitto restfor10-15minutesoncuttingboard. Carveandserve.

Oven Roasted Mustard Broccoli and Brussel Sprouts

Ingredients:

Brusselsprouts-4C

Oliveoil-4TBSP

DijonMustard-12tsp

Broccoli,chopped-4C

NutrionalInfo:

Servings:8

Calories:101

Carbs:7g

Fat:7g

Protein:3g

Sodium:206mg

Sugar:2g

HowToMake:

Boilbrusselsproutsinhotwaterfor3-4 minutes.Thendrainandrinsewithcold water.

MixDijonmustard,oliveoil,salt,and peppertogetherinabowl.

Placebrusselsproutsandbroccoliinthe bowlofmustardmixture.

Marinateforatleast30minutes.

Placesproutsandbroccolionabaking sheet that has been sprayed with cookingspray.

Roastat400degreesfor15minutes.

Peanut Butter Pie Mug Cake

Ingredients:

Keebler's-Graham Sugar-freemaple Butter-1pat PlainGreekyogurtWheyProteinPowder

HowToMake:

Inamicrowaveablemug,meltbutterin themicrowave.Addgrahamcracker crumbsandmaplesyrupandmix.Press crustintobottomofthemug.

PB2-Peanutbutter

crackercrumbs-2TBSP syrup-1/8c 1/2c -1/2scoop powder-2TBSP

NutrionalInfo:

Servingsize:1

Calories:244

Carbs:25g

Fat:8g

Protein:26g

Sodium:303mg

Sugar:7g

In a separate bowl, combine yogurt, sweetener and PB2 until completely mixed.Ifyouareaddingintheoptional protein powder, mix it in little batches untilithasallbeenmixedanditisfree oflumps.

Spoonovercrustinmug.Garnishwith chocolatechips,bananas,ormore peanutbutter.

Healthy No Bake Cookies

Ingredients:

Banana-1

Sugar-1C

Unsweetenedcocoa

powder-1/4c

Milk -1/2c

Vanillaextract-1tsp

Instantoats-3C

Peanutbutter-8TBSP

NutrionalInfo:

Servings:24

Servingsize:1

Calories:115

Carbs:18g

Fat:3g

Protein:3g

Sodium:21mg

Sugar:9g

HowToMake:

Placeallingredientsexceptthevanilla and oats in a medium saucepan and bring to a boil over medium heat –stirringoften.

Letthemixtureboilfor1minute,remove fromheatandletthemixturecoolfor1 minute.

Addthevanillaandoatsandstirwellto combine.

Dropbyteaspoonfulsontowaxedpaper andcooltoroomtemperature.

Low-Fat Blueberry Muffins

Ingredients:

Wholewheatflour-1C

Wholewheatpastry

flour-1C

Bakingpowder-1TBSP

Salt-1/2tsp

Sugar-1/2c

Eggwhites-2

1%ornon-fatmilk-1C

Unsweetened

Applesauce-1/3c

Blueberries-1C

NutrionalInfo:

Servings:12

Servingsize:1

Calories:110

Carbs:25g

Fat:0.5g

Protein:4g

Sodium:250mg

Sugar:12g

HowToMake:

Preheatovento375degreesF.Sprinkle 1/4cupwholewheatflourover blueberriesandsetaside.

Place all dry ingredients in a mixing bowl.Mixeggwhites,milkand applesauceinaseparatebowl.

Addliquidingredientstodryingredients andmixgentlytomoisten.Addblueberries.Donotovermix!

Spoonintomuffinpanslinedwithmuffin papers.

Bakefor20-25minutesuntildone.

No Bake Protein Bites

Ingredients:

OldFashionedQuaker

Oats-1C

ProteinPowder-2

HowToMake:

Placeoats,proteinpowder,freeze-dried strawberriesandchocolatechipsintoa smallbowlandstirtocombine.

Peanutbutter-1/2c

Unsweetenedapple-

scoops sauce-0.25oz

Honey-2TBSPS

Milkchocolatebaking

chips-2TBSPS

Freeze-driedstraw-

berries-1/2c

NutrionalInfo:

Servings:18

Servingsize:1

Calories:85

Carbs:10g

Fat:4g

Protein:3g

Sodium:50mg

Sugar:4g

Inaseparatebowl,mixtogetherthe peanutbutter,applesauce,andhoney.

Pourthewetmixtureoverthedryand stirwell.Mixturemayseemcrumblyat first.Youcanuseyourhandstoknead thedoughneartheend.Ifit'stoo crumbly,addanextraTBSPofapplesaucetomoistenit.

Oncecombined,startformingthe doughintooneinchballs.Doughshould makeanywherefrom16-20balls.

Storeinacoveredcontainerinthe fridgeorfreezer.

Ingredients:

Pumpkin Pie Dip

HowToMake:

VanillaGreekyogurtSplenda-4tsp Pumpkinpuree-1/3c Cinnamon-1tsp

Vanillaextract-1tsp

Vanillaprotein

8oz powder-1.5scoops

NutrionalInfo:

Servingsize:4

Calories:121

Carbs:17g

Fat:1g

Protein:12g

Sodium:47mg

Sugar:10g

Mixingredientswellwithbeatersorina foodprocessor.

Servewithslicedapples,otherfruit, grahamcrackers,orvanillawafer cookies(inmoderation).

Banana Split Protein Shake

Ingredients:

Banana,small-1/2

Strawberries-2.5

Unsweetenedvanilla

almondmilk-3/4c

Chocolateprotein

powder-1scoop

KashiGoLeanCrunch

-1/4c

NutrionalInfo:

Servingsize:1

Calories:240

Carbs:33g

Fat:5g

Protein:23g

Sodium:234mg

Sugar:14g

HowToMake:

Blend together banana, strawberries, almondmilkandproteinpowder.

TopwithKashiGoLeanCrunchand enjoy!

Additional Guidelines for Healthy Eating & Snacking

GeneralGuidelines

It’s easy to feel bombarded by the latest healthy eatingordietingtrends.Butgoodnutritionisreally about consistently choosing healthy foods and beverages. When it comes to snacking between meals,it’simportanttokeepafewthingsinmind. Herearesomegeneraltipstoconsider:

Focus On Protein

Proteinwillbeyourprimarysource of energy in your diet, so keep focusing on getting enough proteineachday.You’llwanttoget between 60g to 80g of protein on anaverageday.

Bump Up Fiber

Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control bloodsugarandlowerscholesterol levels.Freshfruitsandvegetables, whole grains, legumes, nuts, and seedsaregoodsourcesoffiber.

Limit Added Sugars

Toomuchaddedsugarinyourdiet can contribute to weight gain, obesity,type2diabetes,andheart disease.Added sugars are sugars and syrups that are added to foods and drinks when they are processedorprepared.

Cut Back on Sodium

Eatingtoomuchsodiumcanraise your risk of high blood pressure, heartattack,andstroke.Morethan 70% of the sodium Americans consume comes from packaged andpreparedfoods.Whilesodium has many forms, 90% of the sodiumweconsumeisfromsalt

Aim for a Variety of Colors

A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like dark, leafygreens,oranges,and tomatoes even fresh herbs are loaded with vitamins, fiber, and minerals.

Healthy Snack Ideas

Carrots & Hummus

Carrots and hummus are an excellentcombinationofnutritious and delicious The carrots are a nice source of fiber and packed with vitamins, and the hummus providesproteinandniceflavor.

Peanut Butter & Nuts

If you need a quick injection of energy while you’re having a snack,aspoonfulofpeanutbutter orahandfulofnutswilldothetrick. They’repackedwithproteinanda greatsourceofenergy.

Eggs

Ahardboiledeggortwocanreally hit the spot in the afternoon or morning. Scrambled eggs in the morning may also be what you needtohelpgetonwithyourday.

Meat & Cheese

Meatandcheesearealwaysafine combo.Cutoutthebreadandyou have a great deconstructed sandwich Be sure to go for lean meats when possible, and to go easyonthecheese.

Yogurt

A little bit of yogurt or cottage cheese can really hit the spot. Pairingwithsomefruitcouldkeep youfeelingfullforafewhours.

Fruits to Consider

Apples

Avocado

Bananas

Berries

Cherries

Cherrytomatoes

Figs

Grapes

Mango

Melon

Oranges

Peaches

Pears

Vegetables to Consider

Bellpeppers

Broccoli

Carrots

Cauliflower

Celery

Cucumberslices

Greenbeans

Spinach

Cumberland Bariatric Institute

About Us

TheCumberlandBariatricInstituteofferscontinuoussupporttohelpeach individual patient deal with the physical, emotional and social problems that may accompany the severely overweight person. Our program is implementedbyamultidisciplinarymedicalteamconsistingofsurgeons, anesthesiologists,psychologist,programcoordinator,exercisespecialists, dietitian,nursingstaffandsupportstaff.Theyworktogethertoassesseach patient's needs on an individual basis to help them achieve a healthier lifestyle.

Surgical Options:

GastricSleeve(laparosopic

sleevegastrectomy)

GastricBypass(laparoscopic

Roux-enY)

GastricBandRepairsor

RevisionalandConversion

Removal Procedures

Non-Surgical Weight Loss

Youmaybereadytobeginyour weightlossjourney,butaren'tquite readyforthesurgicalstep.Or,you mayneedamedicallysupervised weightlossprogramaspartofthe bariatricsurgicalcounseling process.Ifso,wearehappytodirect youtoournon-surgicalweightloss specialist,RobinGoff,APRN,orwork with your regular PCP to identify a planthatmostimpactsyouroverall health. am

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