Eating Well for Weight Loss

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

TABLE OF CONTENTS BREAKFAST 2

Breakfast Pizza

3

Cheesesteak Scramble

MAIN DISHES & SIDES 4

Baked Marinara Chicken

5

Low Cal Pizza

6

Black Bean Veggie Burger

7

Braised Pork Burritos

8

Chicken Muffins

9

Healthy Meatloaf

10

Quick and Easy Turkey Chili

11

Roast Turkey Breast

12

Oven Roasted Mustard Broccoli and Brussel Sprouts

DESSERTS 13

Peanut Butter Pie Mug Cake

14

Healthy No Bake Cookies

15

Low-Fat Blueberry Muffins

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No Bake Protein Bites

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Pumpkin Pie Dip

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Banana Split Protein Shake

ADDITIONAL INFO 19

Additional Guidelines for Healthy Eating & Snacking

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Healthy Snack Ideas

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About the Weight Loss Center

Breakfast Pizza

Ingredients : Whole grain English muffin - 1/2 Pizza Sauce - 0.13 c Large egg - 1 Fat free half & half 1 TBSP Low sodium deli turkey - 4 oz Part skim mozzarella cheese - 1 oz

Nutrional Info: Serving size: 1 Calories: 421 Carbs: 19 g Fat: 12 g Protein: 39 g Sodium: 1517 mg Sugar: 5 g

How To Make : Toast English muffin. While that is toasting, quarter pepperoni.

Heat up pizza sauce in microwave or another pan.

Scramble egg with half and half and pour over pepperoni. Heat up pizza sauce in microwave or in another pan.

After eggs are cooked, turn off the burner and mound the eggs into the size of your English muffin and top with mozzarella and allow to melt.

Pour warmed pizza sauce over the half English muffin and then top with egg mixture.

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Cheesesteak Scramble

Ingredients : Large egg - 1 Roast beef - 1 oz Provolone cheese - 1 oz Mushrooms - 1/2 c Fat free half & half 1 TBSP Baby bella mushrooms, chopped - 1/8 c Onion, chopped - 1 TBSP

Nutrional Info: Serving size: 1 Calories: 273 Carbs: 4 g Fat: 17 g Protein: 22 g Sodium: 336 mg Sugar: 3 g

How To Make : Chop mushrooms, onion and roast beef.

Sauté in a lightly sprayed skillet over medium-low heat until vegetables are tender.

Whip egg and half and half until airy.

Pour over roast beef and vegetables and cook until done. Turn off heat.

Place cheese over eggs and cover pan until cheese is melted.

Serve with toast or fruit.

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Baked Marinara Chicken

Ingredients : Chicken Breast 16 oz Canned tomato paste - 6 oz

Nutrional Info: Serving size: 4 Calories: 135 Carbs: 8 g Fat: 2 g Protein: 28g Sodium: 117 mg Sugar: 5 g

How To Make : Preheat Oven to 350 degrees.

Skin chicken breasts. You can use boneless or bone-in chicken breasts for extra flavor.

Spray a 9x13 baking dish and place chicken breasts in the pan.

In a small bowl, combine tomato paste with warm water and stir until smooth.

Add a splash of apple cider vinegar and spices to taste. Spoon sauce over the chicken breasts.

Bake in the oven until the chicken reaches 165 degrees (about an hour or so depending on the size of the breasts and whether or not they are bone-in or boneless.

Allow to rest before serving or cutting.

Serve with broccoli and rice or pasta.

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Low Cal Pizza

Ingredients : Meat of choice Mission - Low Carb Flour Tortilla - 1 Tomato sauce - 1 oz Chopped ham - 2 oz Cherry tomatoes - 6 Low fat mozzarella cheese - 4 oz Pitted black olives - 4 Grated parmesan 1 tbsp

Nutrional Info: Serving size: 2 Calories: 308 Carbs: 14 g Fat: 19 g Protein: 22 g Sodium: 1006 mg Sugar: 3 g

How To Make : Preheat Oven to 375 degrees.

Lightly grease or oil a baking tray. Place the tortilla on top.

Spray a 9x13 baking dish and place chicken breasts in the pan.

Spread the tomato salsa evenly over the tortilla. Top with your chosen meat or fish, the cherry tomatoes, mozzarella, olives or anchovies, parmesan and seasonings to taste.

Bake at once for exactly 10 minutes.

Serve and cut into wedges and serve with a salad.

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Black Bean Veggie Burger

Ingredients : Small yellow onion, chopped - 1 Fresh, frozen or canned corn kernels -1 Canned black beans, drained - 1 Brown rice, cooked 1C Oat flour - 1/4 c Tomato sauce - 1/3 c Cumin powder - 2 tsps Paprika - 1 tsp Chili powder - 1 tsp Salt & black pepper to taste

Nutrional Info: Serving size: 6 Calories: 169 Carbs: 33 g Fat: 1 g Protein: 7 g Sodium: 393 mg Sugar: 3 g

How To Make : Sauté onion and corn in water or coconut oil spray for ten minutes, until golden, soft, and fragrant Add beans and tomato. Stir in the sauté pan until all is warm.

Dump rice into the bowl of a food processor. Add the beans, onion, tomato paste, and corn. Pulse quickly.

Add spice, oat flour, and a touch of water, if you need it. Pulse, until you have a thick and sticky but still textured mass. If it's too wet, add a tbsp or two of additional oat flour.

Shape into 4 - 6 patties. Pan fry until browned. Serve with fresh toppings and guacamole, if desired!

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Braised Pork Burritos

Ingredients : 2 lbs pork loin, trimmed of visible fat Yellow onion, diced - 1 Garlic, minced 2 cloves Apple, peeled and diced - 1 medium Water - 1 C Apple cider vinegar 1 TBSP Diced, tomatoes - 3 lbs Cinnamon stick - 1 Golden raisins - 1/3 c Tortilla shells - 8 - 12 Salt and pepper, to taste

Nutrional Info: Servings : 12 Serving size: 1 Calories: 280 Carbs: 20 g Fat: 12 g Protein: 24 g Sodium: 105 mg Sugar: 5 g

How To Make : Preheat oven to 350 degrees.

Coat oven-safe sauté pan with a lid with cooking spray, then warm over medium-high heat. Once pan is hot, cook pork on each side for 2 minutes.

Add onions to pan and cook until onions are clear, approximately 4 minutes.

Add garlic, apples, water, and vinegar, stirring continuously for two minutes, scraping the bottom of the pan.

Add tomatoes, cinnamon, cloves, and salt and pepper to taste.

Cover pan and move it to the oven.

Simmer in oven until pork is tender, approximately 1 hour. Add raisins in the last few minutes of cooking.

Remove pork and shred. Add back into pan and mix with other ingredients.

Fill tortillas with pork mixture and serve.

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Chicken Muffins

Ingredients : Canned chicken drained - 12 oz Eggs - 2 Celery, minced - 1/4 c Dry, minced onion 1 tsp Pepper - 1/4 tsp Chicken seasoning 1/2 tsp Pimento, minced 2 TBSP (optional) Shredded cheddar cheese - 2 oz

How To Make : Combine all ingredients in mixing bowl.

Mix well.

Spoon mixture into (6) well-greased muffin cups.

Bake at 350 degrees for 30 - 35 minutes, until set and lightly browned.

Serve with side salad and/or fruit.

Nutrional Info: Servings : 6 muffins Serving size: 1 Calories: 160 Carbs: 1 g Fat: 9 g Protein: 17 g Sodium: 379 mg Sugar: 0 g

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Healthy Meatloaf

Ingredients : Lean ground beef 2 lbs Eggs - 2 Ketchup - 1/4 c Dry onion flakes 1 1/2 tsp Seasoning salt - 2 tsp Pepper - 1/4 tsp Shredded cheddar cheese - 4 oz Ketchup (for glaze) 1/2 c Dry mustard - 1/4 tsp Splenda (for glaze) 2 TBSP

Nutrional Info: Servings: 8 Serving size: 1 Calories: 279 Carbs: 3 g Fat: 19 g Protein: 24 g Sodium: 776 mg Sugar: 0 g

How To Make : Preheat oven to 425 degrees.

Line a 9x5" loaf pan with heavy duty foil.

Lightly press the meat mixture into the pan; push the sides of the foil up to form a collar to catch any excess grease.

Mix the glaze ingredients and spread over the meatloaf.

Place loaf in oven and bake for 15 minutes.

Reduce the oven temperature to 325 degrees and bake about 50 minutes longer or until temperature reads between 140 and 150 degrees.

Let the meatloaf rest for a few minutes before slicing. Serve with a salad, or cooked vegetables.

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Quick and Easy Turkey Chili

Ingredients : Lean ground turkey 1 lb Water - 2 C Chili powder - 2 TBSP Tomato Sauce - 2 C Diced tomatoes and green chilies - 1.25 C Canned black beans 2C Red kidney beans - 3 C Canned corn - 2 C

Nutrional Info:

How To Make : In a large saucepan over medium heat, combine the beef and garlic and sauté until meat is browned.

Add the diced tomatoes with juice, tomato sauce, beans and water.

Season with the chili powder and ground black pepper to taste. Bring to a boil, reduce heat to low, cover and let simmer for 15 minutes or more.

Servings: 8 Calories: 264 Carbs: 40 g Fat: 6 g Protein: 21 g Sodium: 808 mg Sugar: 6 g

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Roast Turkey Breast

Ingredients : Onion - 1 Celery stalks - 3 Whole carrots - 2 Orange, sliced - 1 Thyme - 2 sprigs Rosemary - 2 sprigs Bone-in turkey breast 12 - 16 lb Canola oil - 1 TBSP

Nutrional Info: Servings: 12 Calories: 180 Carbs: 5 g Fat: 2 g Protein: 35 g Sodium: 80 mg Sugar: 3 g

How To Make : Preheat oven to 425 degrees.

Cut onion, celery, and carrots into chunks and place with orange slices and herbs in bottom of roasting pan.

Coat turkey with oil and seasonings of choice. Place in roasting pan on top of vegetables - meat side down.

Place in oven for 35 minutes.

Turn over turkey and reduce heat to 375°F. Cook for 1 ½ hours or until internal temp is 165°F. Check turkey every 15 minutes after first hour is past.

Remove turkey from oven and allow it to rest for 10-15 minutes on cutting board.

Carve and serve.

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Oven Roasted Mustard Broccoli and Brussel Sprouts

Ingredients : Brussel sprouts - 4 C Olive oil - 4 TBSP Dijon Mustard - 12 tsp Broccoli, chopped - 4 C

How To Make : Boil brussel sprouts in hot water for 3 -4 minutes. Then drain and rinse with cold water.

Mix Dijon mustard, olive oil, salt, and pepper together in a bowl.

Place brussel sprouts and broccoli in the bowl of mustard mixture.

Marinate for at least 30 minutes.

Nutrional Info: Servings: 8 Calories: 101 Carbs: 7 g Fat: 7 g Protein: 3 g Sodium: 206 mg Sugar: 2 g

Place sprouts and broccoli on a baking sheet that has been sprayed with cooking spray.

Roast at 400 degrees for 15 minutes.

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Peanut Butter Pie Mug Cake

Ingredients :

How To Make :

Keebler's - Graham cracker crumbs - 2 TBSP Sugar-free maple syrup - 1/8 c Butter - 1 pat Plain Greek yogurt 1/2 c Whey Protein Powder - 1/2 scoop PB2 - Peanut butter powder - 2 TBSP

In a microwaveable mug, melt butter in the microwave. Add graham cracker crumbs and maple syrup and mix. Press crust into bottom of the mug.

Nutrional Info:

Spoon over crust in mug. Garnish with chocolate chips, bananas, or more peanut butter.

Serving size: 1 Calories: 244 Carbs: 25 g Fat: 8 g Protein: 26 g Sodium: 303 mg Sugar: 7 g

In a separate bowl, combine yogurt, sweetener and PB2 until completely mixed. If you are adding in the optional protein powder, mix it in little batches until it has all been mixed and it is free of lumps.

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Healthy No Bake Cookies

Ingredients : Banana - 1 Sugar - 1 C Unsweetened cocoa powder - 1/4 c Milk - 1/2 c Vanilla extract - 1 tsp Instant oats - 3 C Peanut butter - 8 TBSP

How To Make : Place all ingredients except the vanilla and oats in a medium saucepan and bring to a boil over medium heat – stirring often.

Let the mixture boil for 1 minute, remove from heat and let the mixture cool for 1 minute.

Add the vanilla and oats and stir well to combine.

Nutrional Info: Servings: 24 Serving size: 1 Calories: 115 Carbs: 18 g Fat: 3 g Protein: 3 g Sodium: 21 mg Sugar: 9 g

Drop by teaspoonfuls onto waxed paper and cool to room temperature.

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Low-Fat Blueberry Muffins

Ingredients : Whole wheat flour - 1 C Whole wheat pastry flour - 1 C Baking powder - 1 TBSP Salt - 1/2 tsp Sugar - 1/2 c Egg whites - 2 1% or non-fat milk - 1 C Unsweetened Applesauce - 1/3 c Blueberries - 1 C

Nutrional Info: Servings: 12 Serving size: 1 Calories: 110 Carbs: 25 g Fat: 0.5 g Protein: 4 g Sodium: 250 mg Sugar: 12 g

How To Make : Preheat oven to 375 degrees F. Sprinkle 1/4 cup whole wheat flour over blueberries and set aside.

Place all dry ingredients in a mixing bowl. Mix egg whites, milk and applesauce in a separate bowl.

Add liquid ingredients to dry ingredients and mix gently to moisten. Add blueberries. Do not over mix!

Spoon into muffin pans lined with muffin papers.

Bake for 20 - 25 minutes until done.

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No Bake Protein Bites

Ingredients : Old Fashioned Quaker Oats - 1 C Protein Powder - 2 scoops Peanut butter - 1/2 c Unsweetened applesauce - 0.25 oz Honey - 2 TBSPS Milk chocolate baking chips - 2 TBSPS Freeze - dried strawberries - 1/2 c

Nutrional Info: Servings: 18 Serving size: 1 Calories: 85 Carbs: 10 g Fat: 4 g Protein: 3 g Sodium: 50 mg Sugar: 4 g

How To Make : Place oats, protein powder, freeze-dried strawberries and chocolate chips into a small bowl and stir to combine.

In a separate bowl, mix together the peanut butter, applesauce, and honey.

Pour the wet mixture over the dry and stir well. Mixture may seem crumbly at first. You can use your hands to knead the dough near the end. If it's too crumbly, add an extra TBSP of applesauce to moisten it.

Once combined, start forming the dough into one inch balls. Dough should make anywhere from 16 -2 0 balls.

Store in a covered container in the fridge or freezer.

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Pumpkin Pie Dip

Ingredients : Vanilla Greek yogurt 8 oz Splenda - 4 tsp Pumpkin puree - 1/3 c Cinnamon - 1 tsp Vanilla extract - 1 tsp Vanilla protein powder - 1.5 scoops

How To Make : Mix ingredients well with beaters or in a food processor.

Serve with sliced apples, other fruit, graham crackers, or vanilla wafer cookies (in moderation).

Nutrional Info: Serving size: 4 Calories: 121 Carbs: 17 g Fat: 1 g Protein: 12 g Sodium: 47 mg Sugar: 10 g

17

Banana Split Protein Shake

Ingredients : Banana, small - 1/2 Strawberries - 2.5 Unsweetened vanilla almond milk - 3/4 c Chocolate protein powder - 1 scoop Kashi Go Lean Crunch - 1/4 c

How To Make : Blend together banana, strawberries, almond milk and protein powder.

Top with Kashi Go Lean Crunch and enjoy!

Nutrional Info: Serving size: 1 Calories: 240 Carbs: 33 g Fat: 5 g Protein: 23 g Sodium: 234 mg Sugar: 14 g

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Additional Guidelines for Healthy Eating & Snacking General Guidelines It’s easy to feel bombarded by the latest healthy eating or dieting trends. But good nutrition is really about consistently choosing healthy foods and beverages. When it comes to snacking between meals, it’s important to keep a few things in mind.

Here are some general tips to consider:

Focus On Protein

Cut Back on Sodium

Protein will be your primary source of energy in your diet, so keep focusing on getting enough protein each day. You’ll want to get between 60g to 80g of protein on an average day.

Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke. More than 70% of the sodium Americans consume comes from packaged and prepared foods. While sodium has many forms, 90% of the sodium we consume is from salt.

Bump Up Fiber Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.

Limit Added Sugars

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, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals.

Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared.

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Healthy Snack Ideas Carrots & Hummus Carrots and hummus are an excellent combination of nutritious and delicious. The carrots are a nice source of fiber and packed with vitamins, and the hummus provides protein and nice flavor.

Peanut Butter & Nuts If you need a quick injection of energy while you’re having a snack, a spoonful of peanut butter or a handful of nuts will do the trick.

They’re packed with protein and a great source of energy.

Eggs A hardboiled egg or two can really hit the spot in the afternoon or morning. Scrambled eggs in the morning may also be what you need to help get on with your day.

Fruits to Consider Apples Avocado Bananas Berries Cherries Cherry tomatoes Figs Grapes Mango Melon Oranges Peaches Pears

Vegetables to Consider Bell peppers Broccoli Carrots Cauliflower Celery Cucumber slices Green beans Spinach

Meat & Cheese Meat and cheese are always a fine combo. Cut out the bread and you have a great deconstructed sandwich. Be sure to go for lean meats when possible, and to go easy on the cheese.

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

Pairing with some fruit could keep you feeling full for a few hours.

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Cumberland Bariatric Institute About Us The Cumberland Bariatric Institute offers continuous support to help each individual patient deal with the physical, emotional and social problems that may accompany the severely overweight person. Our program is implemented by a multidisciplinary medical team consisting of surgeons, anesthesiologists, psychologist, program coordinator, exercise specialists, dietitian, nursing staff and support staff. They work together to assess each patient's needs on an individual basis to help them achieve a healthier lifestyle.

Surgical Options: Gastric Sleeve (laparosopic sleeve gastrectomy) Gastric Bypass (laparoscopic Roux-en Y) Gastric Band Repairs or Removal Revisional and Conversion Procedures

Non-Surgical Weight Loss You may be ready to begin your weight loss journey, but aren't quite ready for the surgical step. Or, you may need a medically supervised weight loss program as part of the bariatric surgical counseling process. If so, we are happy to direct you to our non-surgical weight loss specialist, Robin Goff, APRN, or work with your regular PCP to identify a plan that most impacts your overall health.

30 Tower Circle | Somerset, KY 42503 606-451-4011

Meet the Team

Dr. Joseph Eid General/Bariatric Surgery

Dr. Benjamin Stivers General/Bariatric Surgery

Robin Goff, APRN Non-Surgical Weight Loss

Myra Frye, RN Weight Loss Navigator

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