EATING WELL FOR WEIGHT LOSS
DIETITIAN APPROVED RECIPES TO HELP YOU MEET AND MAINTAIN YOUR WEIGHT LOSS GOALS
DIETITIAN APPROVED RECIPES TO HELP YOU MEET AND MAINTAIN YOUR WEIGHT LOSS GOALS
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.
Ingredients:
Largeegg-1
Roastbeef-1oz
Provolonecheese-1oz
Mushrooms-1/2c
Fatfreehalf&half-
1TBSP
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.
Ingredients:
ChickenBreast16oz
Canned tomato paste-6oz
NutrionalInfo:
Servingsize:4
Calories:135
Carbs:8g
Fat:2g
Protein:28g
Sodium:117mg
Sugar:5g
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.
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.
Ingredients:
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!
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.
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.
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.
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.
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.
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
Boilbrusselsproutsinhotwaterfor3-4 minutes.Thendrainandrinsewithcold water.
MixDijonmustard,oliveoil,salt,and peppertogetherinabowl.
Placebrusselsproutsandbroccoliinthe bowlofmustardmixture.
Marinateforatleast30minutes.
Placesproutsandbroccolionabaking sheet that has been sprayed with cookingspray.
Roastat400degreesfor15minutes.
Ingredients:
Keebler's-Graham Sugar-freemaple Butter-1pat PlainGreekyogurtWheyProteinPowder
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.
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
Placeallingredientsexceptthevanilla and oats in a medium saucepan and bring to a boil over medium heat –stirringoften.
Letthemixtureboilfor1minute,remove fromheatandletthemixturecoolfor1 minute.
Addthevanillaandoatsandstirwellto combine.
Dropbyteaspoonfulsontowaxedpaper andcooltoroomtemperature.
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
Preheatovento375degreesF.Sprinkle 1/4cupwholewheatflourover blueberriesandsetaside.
Place all dry ingredients in a mixing bowl.Mixeggwhites,milkand applesauceinaseparatebowl.
Addliquidingredientstodryingredients andmixgentlytomoisten.Addblueberries.Donotovermix!
Spoonintomuffinpanslinedwithmuffin papers.
Bakefor20-25minutesuntildone.
Ingredients:
OldFashionedQuaker
Oats-1C
ProteinPowder-2
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:
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).
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
Blend together banana, strawberries, almondmilkandproteinpowder.
TopwithKashiGoLeanCrunchand enjoy!
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:
Proteinwillbeyourprimarysource of energy in your diet, so keep focusing on getting enough proteineachday.You’llwanttoget between 60g to 80g of protein on anaverageday.
Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control bloodsugarandlowerscholesterol levels.Freshfruitsandvegetables, whole grains, legumes, nuts, and seedsaregoodsourcesoffiber.
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.
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
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.
Carrots and hummus are an excellentcombinationofnutritious and delicious The carrots are a nice source of fiber and packed with vitamins, and the hummus providesproteinandniceflavor.
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.
Meatandcheesearealwaysafine combo.Cutoutthebreadandyou have a great deconstructed sandwich Be sure to go for lean meats when possible, and to go easyonthecheese.
A little bit of yogurt or cottage cheese can really hit the spot. Pairingwithsomefruitcouldkeep youfeelingfullforafewhours.
Apples
Avocado
Bananas
Berries
Cherries
Cherrytomatoes
Figs
Grapes
Mango
Melon
Oranges
Peaches
Pears
Bellpeppers
Broccoli
Carrots
Cauliflower
Celery
Cucumberslices
Greenbeans
Spinach
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GastricBypass(laparoscopic
Roux-enY)
GastricBandRepairsor
RevisionalandConversion
Removal Procedures
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