MBK Monthly: Choosing Success Spring 2021 Sample Meal Plans by My Bariatric Kitchen

MBK Monthly CHOOSING SUCCESS ELITE MEMBER SUBSCRIPTION

Meal Plan Sample Packet

40% Protein, 35% Carbohydrate, 25% Fat My Bariatric Kitchen and Living Healthy Nutrition Monthly Meal Plan Subscription

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 Dannon Light & Fit Greek yogurt, any flavor, 1 Tbsp protein powder, 2 Tbsp All Bran Buds

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche*

1 serving Banana Blueberry Cheesecake Coffeecake

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche

1 serving Banana Blueberry Cheesecake Coffeecake

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche

1 serving Banana Blueberry Cheesecake Coffeecake

SNACK 1

1 Chocolate Pecan Protein Ball*T

1 Lemon Coconut Protein Ball*T

1 Chocolate Pecan Protein Ball

1 Lemon Coconut Protein Ball

1 Chocolate Pecan Protein Ball

1 Lemon Coconut Protein Ball

1 Chocolate Pecan Protein Ball

LUNCH

1 serving Southwestern Chicken Bowl*

1 serving Quinoa Tuna Salad*

1 serving Southwestern Chicken Bowl

1 serving Quinoa Tuna Salad

1 serving Southwestern Chicken Bowl

1 serving Quinoa Tuna Salad

1 serving Southwestern Chicken Bowl

SNACK 2

1 serving turkey jerky, ½ small Gala apple

1 Oikos Triple Zero Greek yogurt, any flavor, 3 Tbsp All Bran Buds

1 serving turkey jerky, ½ small Gala apple

1 Oikos Triple Zero Greek yogurt, any flavor, 2 Tbsp protein powder

1 serving turkey jerky, ½ small Gala apple

1 Oikos Triple Zero Greek yogurt, any flavor, 2 Tbsp protein powder, ¼ cup All Bran Buds

1 serving turkey jerky, ½ small Gala apple

DINNER

1 serving Korean Barbecue Steak Skewers

1 serving Broccoli Bacon Cheddar Chicken in Foil Packets, ¼ cup quinoa

1 serving Incredible Pork Tenderloin*, ½ cup green beans

1 serving Steakhouse Turkey Burgers w/ Spiced Ketchup, 2 oz baked sweet potato fries

1 serving Taco Pie

1 serving Baked Garlic Lemon Salmon, ½ cup steamed broccoli

1 serving Incredible Pork Tenderloin, ½ cup green beans

SNACK 3

1 serving Banana Blueberry Cheesecake Coffeecake*

1 serving Banana Blueberry Cheesecake Coffeecake

1 Oikos Triple Zero Greek yogurt, any flavor, 1 tsp dark mini chocolate chips, 2 Tbsp protein powder

1 serving Banana Blueberry Cheesecake Coffeecake

1 Oikos Triple Zero Greek yogurt, any flavor, 1 tsp dark mini chocolate chips, 1 Tbsp All Bran Buds

1 serving Banana Blueberry Cheesecake Coffeecake

1 Oikos Triple Zero Greek yogurt, any flavor, 1 tsp dark mini chocolate chips, 1 Tbsp protein powder

981 Calories, 39% Protein 35% Carbohydrates, 26% Fat, 18g Fiber

972 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 21g Fiber

973 Calories, 40% Protein 36% Carbohydrates, 24% Fat, 20g Fiber

1009 Cals, 40% Protein 34% Carbohydrates, 26% Fat, 18g Fiber

1001 Cals, 39% Protein 35% Carbohydrates, 26% Fat, 18g Fiber

988 Calories, 40% Protein 34% Carbohydrates, 26% Fat, 24g Fiber

973 Calories, 40% Protein 36% Carbohydrates, 24% Fat, 20g Fiber

*Save remainder for later

TCount what you need and freeze remainder July 5, 2019.

DISCLAIMER: As with any recipe / meal plan, you must input your own ingredients and enter your own data into your tracker. This is merely a guide and data may not match exactly due to the specific brands you use.

07.05.2019 Balanced Macros Shopping List Onion powder Cayenne pepper Garlic powder Paprika Smoked Paprika Montreal Steak Seasoning Liquid Smoke

Produce □ Garlic □ Ginger □ Bibb (or other) lettuce □ 2 Lemons □ 1 Orange □ 2 Gala apples □ 2 Bananas □ Blueberries □ English cucumber □ Broccoli florets □ Cherry tomatoes □ 1 Roma tomato □ 3 yellow onions □ 1 large yellow pepper □ 1 medium red bell pepper □ 2 medium green bell pepper □ 3 scallions (green onions) □ Mushrooms (½ cup)* □ Green beans □ Baby spinach

□ □ □ □ □ □ □

Dairy □ Unsweetened almond milk □ Skim Fairlife (or high protein) milk □ 1% cottage cheese □ Fat-free ½ & ½ □ Light cream cheese □ 14 large eggs □ 1 cup egg beaters □ 0% plain Greek yogurt □ 8 oz Greek cream cheese □ 6 Oikos Triple Zero Greek yogurt – any flavor □ 1 Dannon Light & Fit Greek yogurt – any flavor □ Fat free shredded cheddar cheese □ 2% shredded cheddar cheese □ 2% Italian shredded cheese

Grocery Items □ Ziploc bags □ Metal or wooden skewers □ Apple cider □ Unsweetened coconut flakes □ Natural almond butter □ Pecan chips □ 1 Box Sugar Free yellow cake mix □ Honey □ Olive oil □ Sesame oil □ Rice Vinegar □ Ginger paste □ Garlic paste □ Asian Garlic Chili Paste □ Worcestershire sauce □ Non-stick olive oil cooking spray □ Dijon mustard □ Low sugar ketchup □ Low-sodium soy sauce □ Fish sauce □ Low-sodium chicken stock □ Low-sodium beef stock □ Quinoa □ 1 – 4oz. chopped green chiles □ 2 – 14 oz. low sodium black beans □ Picante sauce □ 1 can diced green chilies □ 2 – 5oz cans Albacore tuna □ Corn tortillas □ All-Bran Buds

Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Quick oats □ Ground flaxseed □ Vanilla extract □ Coconut extract □ Lemon juice □ Truvia Nectar □ Mini dark chocolate chips □ Ground cinnamon □ Ground ginger □ Crushed dried rosemary □ Low-sodium taco seasoning □ Lemon pepper seasoning □ Ground cumin □ Rubbed sage □ Dried thyme □ Dried dillweed □ Dried parsley

Meat/ Frozen Food □ 2 lb. boneless, skinless chicken breast □ 1/2 lb. very lean ground beef □ 1 lb. petite sirloin steaks □ 2 lb. ground turkey □ 1 - 2lb. pkg pork tenderloin (contains 2, ~1lb each) □ 1 lb. salmon filets □ 1 lb. bulk Turkey breakfast sausage □ 2 slices thick cut bacon (meat dept) □ Turkey jerky □ Canadian bacon □ Broccoli □ Onion / Bell Pepper blend

Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

*Purchase from salad bar if possible, to save waste!

MBK Monthly Baked Garlic Lemon Salmon 4 servings INGREDIENTS ⅓ cup lemon juice 1 Tbsp olive oil 1 Tbsp minced garlic ½ tsp paprika ¼ tsp smoked paprika

½ tsp salt ¼ tsp black pepper ½ tsp dried dillweed 1 lb salmon fillets

DIRECTIONS 1. 2. 3. 4. 5.

Preheat oven to 350º. Spray baking dish with non-stick cooking spray. Combine lemon juice THROUGH ground dillweed in large Ziploc baggie. Add fish and seal. Refrigerate for 30 minutes, carefully turning bag over after 15 minutes. Place fish on baking sheet and pour marinade over all pieces. Bake 15-18 minutes or until fish is cooked through and flakes easily with a fork.

Recipe by Patricia Hill

Calories 200, Fat 11g, Carbs 1g, Fiber 0g, Protein 23g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients. This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © My Bariatric Kitchen, Patricia A. Hill 2019

MBK Monthly Blueberry Banana Cheesecake Coffee Cake 16 servings INGREDIENTS 2 medium ripe bananas 1 tsp vanilla extract ⅓ cup 0% plain Greek yogurt ¼ cup unsweetened Almond milk 3 egg whites 1 box sugar-free yellow cake mix 2 scoops vanilla protein powder*

1 tsp ground cinnamon 1 Tbsp lemon zest ½ tsp lemon extract ½ cup blueberries 8 oz Greek cream cheese, softened ½ scoop vanilla protein powder* 1 large egg

*I use Muscle Tech Nitro-Tech Whey Isolate Protein

DIRECTIONS 1. Preheat oven to 325°. Spray a Bundt pan with non-stick cooking spray and set aside. 2. Combine bananas, vanilla yogurt, milk and egg whites in a medium sized bowl and mix with an electric mixer. 3. Add cake mix, protein powder, cinnamon, lemon zest, and extract. Blend with mixer on medium speed for 30 seconds. 4. Stir in blueberries and set aside. 5. In a separate mixing bowl, blend cream cheese, protein powder and egg until smooth. 6. Pour half of the cake batter into prepared Bundt pan and smooth with a spatula. 7. Evenly distribute the cheese cake mixture over the batter. Do not blend or stir after it is placed on the layer. 8. Cover the cheese cake layer with the remaining cake batter. 9. Bake 45-50 minutes or until cooked through. Cake is done when toothpick comes out clean after entered into center of cake. 10. Allow to rest in pan for 5 minutes, then turn out onto rack to cool for minimum of 30 minutes before cutting. NOTE: Freeze leftovers wrapped in single serving sized pieces. Thaw slightly and reheat in microwave at 50% power just until warm.

Recipe by Cristal Russell

Calories 176, Fat 5g, Carbs 28g, Fiber 2g, Protein 10g

MBK Monthly Broccoli Bacon Cheddar Chicken in Foil Packets 4 servings INGREDIENTS ½ cup 0% plain Greek yogurt ½ tsp dried dill 1 Tbsp dried parsley ½ tsp onion powder ¼ tsp paprika ¼ tsp black pepper

⅛ tsp cayenne pepper ½ tsp garlic powder 2 slices thick cut bacon (meat dept.) 2 cups fresh broccoli florets 1 lb boneless skinless chicken breast (4 pieces) 1 cup 2% shredded cheddar cheese

DIRECTIONS 1. Combine Greek yogurt through garlic powder in bowl and whisk well to combine. 2. Place chicken and Greek yogurt mixture in large Ziploc gallon baggie. Place in refrigerator for a minimum of 30 minutes up to 4 hours. 3. Preheat oven to 400°. 4. Meanwhile, fry bacon on stovetop until crispy. Crumble into small pieces. 5. Cut 4 squares of aluminum foil, approximately 12” square and spray with non-stick cooking spray. 6. Place ½ cup broccoli in center of each piece of foil. 7. Top broccoli with 1 piece chicken. 8. Top chicken with ¼ cup cheddar cheese and distribute bacon evenly among packets. 9. Fold up the sides of the packet and roll over to seal. 10. Place packets on a baking sheet and bake for 35 minutes or until chicken is cooked through and juices run clear. 11. Let stand 5 minutes before serving. Be careful when opening to avoid steam burns.

Recipe by Patricia Hill

Calories 216, Fat 9g, Carbs 5g, Fiber 1g, Protein 32g

My Bariatric Kitchen Chocolate Pecan Chip Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* ¼ cup almond butter

1 tsp vanilla extract 3 Tbsp unsweetened almond milk 1 Tbsp mini dark chocolate chips 2 Tbsp pecan chips

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Combine oats through protein powder in bowl of food processor. 2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter, extract, and almond milk to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon almond milk, 1 tsp at a time. 4. Add chocolate chips and pecans, pulsing only long enough to combine. 5. Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 131, Fat 7g, Carbs 10g, Fiber 2g, Protein 8g

MBK Monthly Incredible Pork Tenderloin 8 servings INGREDIENTS ¼ cup low sodium soy sauce 1 Tbsp Worcestershire sauce 4 Tbsp honey 2 Tbsp fresh orange juice 1 Tbsp fresh rosemary, minced ½ tsp black pepper

3 Tbsp olive oil 4 cloves garlic, minced 2 Tbsp Dijon mustard 1 – 2lb package pork tenderloin (contains 2 tenderloins)

DIRECTIONS 1. Combine soy sauce through Dijon mustard in gallon size zip lock bag or container large enough to hold both tenderloins. 2. Place tenderloins in bag and coat well. Place in refrigerator for 4 hours to overnight (we marinate overnight). 3. Preheat oven to 350° 4. Spray 11x17 baking dish with cooking spray. 5. Remove tenderloins from bag, gently removing a small amount of the excess marinade. Place meat in baking dish. 6. Bake uncovered for 40-45 minutes or until thickest part of the meat reaches 160°. 7. Remove from oven and let rest for 5 minutes. 8. Slice in ½ to ¾ inch slices and serve immediately. Serving Suggestions: This pork is great with a green veggie such as broccoli, green beans, or zucchini. It also pairs very well with the Savory Kale Sauté.

Recipe by Patricia Hill

Calories 165, Fat 6g, Carbs 6g, Fiber 0g, Protein 24g

MBK Monthly Korean Barbecue Steak Skewers 4 servings INGREDIENTS 1 lb petite sirloin steaks, cut in bite size pieces 1 medium red bell pepper 1 medium green bell pepper ½ yellow onion metal or wooden skewers

Marinade 1 ½ tsp sesame oil 1 ½ tsp olive oil 2 tsp Truvia Nectar 2 Tbsp rice vinegar 3 Tbsp low sodium soy sauce 1 tsp ginger paste 2 tsp garlic paste ½ tsp black pepper 2 tsp Asian garlic chili paste (+/- to taste) ¼ cup chopped green onions

*Marinade is based on 12 servings since much is discarded

DIRECTIONS 1. 2. 3. 4. 5.

Combine all marinade ingredients in gallon Ziploc baggie. Put steak pieces in the Ziploc bag and seal bag tightly. Marinate in the refrigerator for a minimum of 8 hours to overnight. Cut peppers and onions into 1- 1 ½” pieces. Preheat grill to medium-high. Coat racks with non-stick cooking spray. If using wooden skewers, soak in water for 15 minutes prior to preparing skewers. 6. Divide steak into 4 equal piles. Reserve marinade and place in small bowl. 7. Thread steak onto skewers alternating with red and green peppers and onion slices in between steak pieces. 8. Grill skewers for 10-12 minutes, turning and basting with reserved marinade frequently until steak is cook through.

Recipe by Patricia Hill

Calories 227, Fat 10g, Carbs 6g, Fiber 2g, Protein 24g

MBK Monthly Lemon Coconut Protein Balls 10 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* 2 Tbsp lemon zest

3 Tbsp unsweetened coconut flakes ¼ cup almond butter 3 Tbsp lemon juice 1 tsp coconut extract

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Combine oats through coconut flakes in bowl of food processor. 2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter, lemon juice, and coconut extract to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of lemon juice, 1 teaspoon at a time. 4. Form mixture into 10 balls and refrigerate.

Recipe by Patricia Hill

Calories 119, Fat 6g, Carbs 9g, Fiber 3g, Protein 8g

MBK Monthly Quinoa Tuna Salad 3 servings INGREDIENTS ½ cup cooked quinoa 2-5oz cans albacore tuna, drained ¼ cup diced cucumber 1 Roma tomato, seeded & diced

¼ cup 0% plain Greek yogurt 1 tsp lemon pepper seasoning (+/- to taste) ¼ tsp onion powder

DIRECTIONS 1. Combine all ingredients in medium bowl. 2. Toss until completely blended. 3. Refrigerate for a minimum of 1 hour before serving to allow flavors to blend.

Recipe by Patricia Hill

Calories 124, Fat 1g, Carbs 9g, Fiber 2g, Protein 19g

MBK Monthly Savory Kale Sauté 6 servings INGREDIENTS 1 Tbsp pine nuts (pignolias), toasted 2 Tbsp olive oil ¼ cup yellow onion, diced 3 cloves garlic, minced 2 Tbsp Dijon mustard

1 Tbsp white wine vinegar 1 ¾ cups low sodium chicken broth 1 lb bag chopped kale 1 Tbsp grated parmesan cheese

DIRECTIONS 1. Heat small frying pan over medium heat. 2. Add pine nuts and stir constantly until nuts begin to turn golden brown. 3. Remove pan from heat and allow pine nuts to cool. 4. Once cool, coarsely chop pine nuts and set aside. 5. Heat olive oil over medium-high heat in large stock pot. 6. Add onion and garlic and sauté until veggies begin to soften. 7. Add mustard, vinegar, and broth. Stir to combine. 8. Increase heat to high and bring mixture to a boil. 9. Add kale and stir to coat. 10. Cover and cook, stirring often, approximately 5 minutes or until kale begins to uniformly wilt. 11. Uncover and continue to cook, stirring often, until most of the liquid has evaporated. 12. Remove from heat, sprinkle with parmesan cheese and chopped pine nuts. Mix together and serve immediately.

Recipe by Patricia Hill

Calories 81, Fat 4g, Carbs 7g, Fiber 3g, Protein 4g

MBK Monthly Southwestern Chicken Bowl 4 servings INGREDIENTS 12 oz boneless skinless chicken breast 1 Tbsp low sodium Taco seasoning mix 1 Tbsp olive oil 1 cup frozen onion and pepper blend

1 cup low sodium black beans, drained, rinsed ¼ cup picante sauce* ¼ cup plain 0% Greek yogurt ¼ cup 2% shredded cheddar cheese

*I used Pace Picante, Medium

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8.

Chop chicken into ¾” chunks. Sprinkle with taco seasoning and stir well to distribute. Place olive oil in large non-stick skillet and heat to medium-high. Add onions and peppers and sauté until beginning to soften, approximately 2-3 minutes. Add chicken breast and cook, stirring mixture frequently, until chicken is cooked through, approximately, 8 minutes. Remove from heat. Stir in black beans and picante sauce. Separate into 4 storage containers. Top each container with 1 Tbsp plain Greek yogurt and 1 Tbsp cheddar. Refrigerate.

Serving Suggestions: Can be eaten warm or cold. If you are going to heat, put cheese and Greek yogurt in small storage containers and add after heating. Top with lettuce, tomato, avocado, diced jalapenos, etc. Just be sure to add to your food tracking!

Recipe by Patricia Hill

Calories 209, Fat 7g, Carbs 16g, Fiber 3g, Protein 23g

MBK Monthly Steakhouse Turkey Burgers with Spiced Ketchup 5 servings INGREDIENTS ½ cup black beans 1 lb lean ground turkey 2 Tbsp green onions, chopped 1 tsp diced garlic ¼ cup quick oats 1 large egg ¼ cup mushrooms, diced ½ tsp ground cumin

1 tsp smoked paprika 1 tsp Montreal steak seasoning ¼ tsp liquid smoke 2 Tbsp olive oil 1 tsp Truvia Nectar 4 Tbsp low sugar ketchup 1 Tbsp Worcestershire sauce

DIRECTIONS 1. Preheat oven to 375° or preheat grill to medium high. 2. In a medium sized bowl, mash beans with a fork until well smooshed. Add turkey, green onions, garlic, oats, egg, mushrooms, cumin, paprika, steak seasoning, and liquid smoke. 3. Mix with hands just until combined, being careful not to over mix. 4. Shape into 5 patties and set aside. 5. Heat olive oil in a sauté pan over medium high heat. Add burgers and cook until just browned, 2-3 minutes per side. Transfer to a baking sheet and bake 8-10 minutes or until cooked through OR grill until done. 6. While burgers are cooking, mix Truvia nectar, ketchup, and Worcestershire sauce in a small bowl and set aside. Top each burger with 1 Tbsp sauce.

Recipe by Cristal Russell

Calories 216, Fat 8g, Carbs 9g, Fiber 2g, Protein 25g

MBK Monthly Taco Pie 8 cup servings INGREDIENTS 1 Tbsp olive oil ½ cup yellow onion, chopped 2 cloves garlic, minced 1 lb extra lean ground turkey breast ½ lb 97% lean ground beef 1 4oz can chopped green chiles

1 ½ pkg Old El Paso Low Sodium Taco Seasoning ¾ cup salt free (low sodium) beef stock 1 cup 2% sharp cheddar, shredded 4 large eggs 3 large egg whites ½ cup fat free half & half

DIRECTIONS 1. Preheat oven to 350°. 2. Heat large skillet to medium-high. Add olive oil and onions and sauté, stirring frequently, until beginning to soften. 3. Add garlic, ground turkey, and ground beef. Continue cooking until meat is cooked through and no longer pink, stirring frequently. 4. Add green chiles, taco seasoning, and beef broth. 5. Reduce heat to medium-low and simmer, stirring frequently, until most of the liquid is absorbed, approximately 5 minutes. 6. Remove skillet from heat and stir in cheese. 7. In a large bowl, add eggs, egg whites and half & half. Whisk to combine. 8. Add taco meat mixture to egg mixture, stirring well. 9. Pour mixture into a deep-dish pie pan or 2-quart casserole dish sprayed with non-stick cooking spray. 10. Bake for 30-40 minutes or until mixture is set and beginning to brown slightly.

Serving Suggestions: Top with your favorites – low fat sour cream or plain Greek yogurt, additional cheese, salsa, lettuce, tomato, guacamole. Add refried black beans or Mexican brown rice/quinoa for your family.

Baked Corn Tortilla Chips: Cut 6 corn tortillas into 6 wedges each. Preheat oven to 375º. Lightly spray both sides of tortilla wedges with non-stick olive oil cooking spray. Arrange in a single layer on a baking sheet. Sprinkle lightly with salt. Bake 10-15 minutes or until crisp. 6 servings.

Calories 52, Fat 1g, Carbs 10g, Fiber 2g, Protein 1g

Recipe by Patricia Hill

Calories 231, Fat 9g, Carbs 7g, Fiber 0g, Protein 27g

MBK Monthly Turkey Sausage, Bacon & Veggie Crustless Quiche 8 servings INGREDIENTS 2 slices turkey bacon 5 oz bulk turkey breakfast sausage 4 slices Canadian bacon, diced ½ large green bell pepper, diced ¼ medium yellow onion, diced 1 tsp rubbed sage (optional) 1 cup (packed) spinach leaves, rough chopped 2 large eggs 1 cup egg beaters

½ cup fat-free half and half ½ cup skim Fairlife (or high protein) milk ¼ cup 1% cottage cheese ¼tsp pink Himalayan sea salt ¼ tsp black pepper ½tsp dried thyme ¼ cup 2% Italian shredded cheese ½ cup fat free shredded cheddar cheese

DIRECTIONS 1. Preheat oven to 350°. Spray a deep-dish pie plate or an 8x8 glass cooking pan with non-stick cooking spray and set aside. 2. In a large sauté pan, cook bacon and remove from pan. Crumble when cooled. 3. Add sausage, Canadian bacon, bell pepper, onion and sage. Cook over medium high heat until all meat is cooked, and vegetables are softened or until all liquid is evaporated. 4. Add spinach leaves and allow to wilt slightly from the heat of the hot food. Remove from heat. 5. In a large bowl, whisk together eggs, half and half, milk, cottage cheese, salt, pepper, thyme and cheeses. 6. Add meat/vegetable mixture and crumbled bacon to the baking dish and spread out evenly. 7. Spoon or slowly pour the egg and cheese mix over the top, gently stirring with a fork if needed to distribute egg mixture evenly. 8. Bake for one hour or until top is lightly browned and dish is completely done in the center and a knife comes out clean. NOTE: FREEZE leftovers for quick breakfasts, lunches, or dinners! Reheat individual pieces on 50% power in the microwave just until warmed through.

Recipe by Cristal Russell

Calories 136, Fat 6g, Carbs 4g, Fiber 4g, Protein 15g

60% Fat, 25% Protein, 15% Carbohydrate My Bariatric Kitchen and Living Healthy Nutrition Monthly Meal Plan Subscription

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche*

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche

1 Raspberry Crème Noatmeal*

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche

1 Raspberry Crème Noatmeal

1 serving Turkey Sausage, Bacon & Veggie Crustless Quiche

SNACK 1

1 French Toast Fat BombT*

1 Chocolate Pecan Chip Protein BallT*

1 French Toast Fat Bomb

1 Chocolate Pecan Chip Protein Ball

1 French Toast Fat Bomb

1 Chocolate Pecan Chip Protein Ball

1 French Toast Fat Bomb

LUNCH

1 serving Loaded Chicken Salad*

1 serving Creole Avocado Shrimp Salad*

1 serving Loaded Chicken Salad

1 serving Creole Avocado Shrimp Salad

1 serving Loaded Chicken Salad

1 serving Creole Avocado Shrimp Salad

1 serving Loaded Chicken Salad

SNACK 2

20 slices turkey pepperoni, 2 Tbsp natural almonds

2 oz low sodium deli turkey, 1 Tbsp macadamia nuts

¼ cup macadamia nuts

8 slices turkey pepperoni, 2 Tbsp macadamia nuts

24 slices turkey pepperoni, 2 Tbsp natural almonds

2 oz low sodium deli turkey, 1 Tbsp macadamia nuts

2 oz low sodium deli turkey, 2 Tbsp macadamia nuts

1 serving Crock Pot Cheeseburger Stew*

1 serving Incredible Grilled Pork Chops, 1 serving Savory Kale Sauté

1 serving Baked Garlic Lemon Salmon, ½ cup steamed broccoli

1 serving Taco Pie

1 serving Crock Pot Cheeseburger Stew

1 serving Steakhouse Burgers w/ Spiced Ketchup, ¼ cup green beans

1 serving Key Lime Coconut Bars

1 Dannon Light & Fit Greek yogurt, any flavor, 1 Tbsp protein powder

1 serving Key Lime Coconut Bars

1 Dannon Light & Fit Greek yogurt, any flavor, 2 Tbsp chopped macadamia nuts

1 serving Key Lime Coconut Bars

DINNER

MONDAY

1 serving Korean Barbecue Steak Skewers

SNACK 3

1 serving Key Lime Coconut Bars*

1147 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 31g Fiber

*Save remainder for later

1192 Calories, 24% Protein, 17% Carbohydrates, 59% Fat, 32g Fiber

1145 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 14g Fiber

TCount what you need and freeze remainder July 5, 2019

1179 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 32g Fiber

1137 Calories, 24% Protein, 16% Carbohydrates, 60% Fat, 13g Fiber

1192 Calories, 24% Protein, 17% Carbohydrates, 59% Fat, 32g Fiber

1142 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 30g Fiber

07.05.2019 Balanced Keto Shopping List Produce □ Garlic □ 3 Onion □ Celery □ 1 red bell pepper □ 2 green bell pepper □ 2 Roma tomatoes □ 1 lb. bag chopped kale □ Cauliflower florets □ Broccoli (fresh or frozen) □ Green beans (fresh, frozen or canned) □ 2 scallions (green onions) □ 1 small avocado □ 2 limes □ Lemon juice □ Orange juice □ Freeze dried raspberries □ Fresh rosemary □ Fresh Button mushrooms □ Baby spinach leaves □ Ginger paste □ Garlic paste Dairy □ Unsweetened almond milk □ 4% plain Greek yogurt □ 4% cottage cheese □ Half and half □ Heavy whipping cream □ Sour cream □ Cream cheese □ Grass-fed butter □ Ghee □ 12 eggs □ 2 Dannon Light & Fit Greek yogurt – any flavor □ Shredded sharp cheddar cheese □ Grated parmesan cheese □ Shredded Mexican blend cheese □ Italian shredded cheese Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Almond flour □ Coconut flour □ Baking powder □ Ground flaxseed □ Hemp seeds □ Chia seeds □ Ground cinnamon □ Garlic powder □ cornstarch □ Paprika □ Smoked paprika □ Dried dillweed □ Dried parsley □ Dried thyme □ Rubbed sage □ Ground cumin

□ □ □ □ □ □ □ □ □ □ □ □ □

Cajun seasoning Montreal steak seasoning Truvia Nectar Erythritol Swerve Vanilla extract Coconut extract Sugar-free maple syrup Sugar-free chocolate chips Unsweetened coconut flakes Pecan chips Macadamia nuts Pine nuts

Meat/ Frozen Food □ lb. boneless, skinless chicken breast □ 1 ¼ lb. 93% ground beef □ 1 lb. ground turkey □ 5 oz bulk turkey breakfast sausage □ 1 lb. boneless pork loin chops □ 1 lb. top sirloin steak □ 1 lb. salmon fillets □ ½ lb. cooked peeled shrimp □ Turkey pepperoni □ Turkey bacon / bits □ Low-sodium deli turkey □ 12 oz chicken (cooked or canned) □ 4 slices Canadian bacon Grocery Items □ Unsweetened applesauce □ Mayonnaise □ Key lime juice □ 1 canned lite coconut milk □ Natural almond butter □ Natural almonds □ Low sodium taco seasoning mix □ Mild picante sauce □ Spicy brown mustard □ Worcestershire sauce □ Liquid smoke □ Low-sodium soy sauce □ Asian garlic chili paste □ Dijon mustard □ Low-sugar ketchup □ Tomato sauce □ Beef stock, low sodium □ Rice vinegar □ White wine vinegar □ Low sodium chicken broth □ 1 can Mild Rotel tomatoes □ Olive oil □ Sesame oil □ Coconut oil Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly Baked Garlic Lemon Salmon 4 servings INGREDIENTS ⅓ cup lemon juice 1 Tbsp olive oil 1 Tbsp minced garlic ½ tsp paprika ¼ tsp smoked paprika

½ tsp salt ¼ tsp black pepper ½ tsp dried dillweed 1 lb salmon fillets

DIRECTIONS 1. 2. 3. 4. 5.

Recipe by Patricia Hill

Calories 200, Fat 11g, Carbs 1g, Fiber 0g, Protein 23g

MBK Monthly Chocolate Pecan Chip Protein Balls 9 servings INGREDIENTS ½ cup almond flour 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* ¼ cup almond butter

1 tsp vanilla extract 3 Tbsp unsweetened almond milk 2 Tbsp sugar free chocolate chips 3 Tbsp pecan chips

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Combine almond flour through protein powder in bowl of food processor. 2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter, extract, and almond milk to mixture. Pulse until combined and beginning to clump slightly. 4. Add chocolate chips and pecans, pulsing only long enough to combine. If too dry, add another tablespoon almond milk, 1 tsp at a time. 5. Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 148, Fat 10g, Carbs 7g, Fiber 2g, Protein 9g

MBK Monthly Creole Avocado Shrimp Salad 3 servings INGREDIENTS 1 small avocado, peeled and diced 2 tsp lemon juice ½ lb cooked peeled shrimp 2 Tbsp mayonnaise 2 Tbsp 4% plain Greek yogurt

1 tsp spicy brown mustard ½ to 1 tsp Cajun seasoning (+/- to taste) Dash Worcestershire sauce ⅛ tsp garlic powder

DIRECTIONS 1. Place avocado in medium bowl. Drizzle with lemon juice and toss to coat. 2. Add all remaining ingredients and toss well. Season with additional salt, pepper, and/or Cajun seasoning. 3. Refrigerate.

Recipe by Patricia Hill

Calories 226, Fat 15g, Carbs 5g, Fiber 3g, Protein 17g

MBK Monthly Crockpot Cheeseburger Stew 12 – ½ cup servings INGREDIENTS 1 lb 93% ground beef 1 cup minced onion ½ cup chopped celery 2 tsp minced garlic 2 Roma tomato, seeded and diced 2 cups cauliflower florets ¾ cup tomato sauce

2 tsp Montreal Steak seasoning blend 8 oz cream cheese 3 ½ cups beef stock 1 cup half & half 2 Tbsp cornstarch 2 tsp dried parsley 2 cups shredded sharp cheddar cheese

DIRECTIONS 1. 2. 3. 4. 5.

Brown ground beef, onions, celery, and garlic in large skillet. Drain and add to crock pot. Add tomatoes, cauliflower, tomato sauce, seasoning, cream cheese and beef stock. Stir well to combine. Cover and cook on low for 6-8 hour or high for 3-4 hours. Whisk together milk and cornstarch. Add to crock pot with parsley and cheddar. Cover and cook 10-20 minutes, stirring occasionally until cheese has melted and soup has thickened.

Recipe by Patricia Hill

Calories 253, Fat 17g, Carbs 7g, Fiber 1g, Protein 16g

MBK Monthly French Toast Fat Bombs 10 servings INGREDIENTS ½ cup almond flour 3 Tbsp grass-fed butter, softened 1 Tbsp coconut oil, melted 1 Tbsp Erythritol

2 Tbsp sugar free maple syrup ½ tsp vanilla extract ½ tsp ground cinnamon

DIRECTIONS 1. 2. 3. 4.

Combine all ingredients in medium bowl. Mix until well combined. Freeze 10-15 minutes or until beginning to firm slightly. Roll mixture into 10 balls. Refrigerate.

Recipe by Patricia Hill

Calories 77, Fat 7g, Carbs 4g, Fiber 2g, Protein 2g

MBK Monthly Incredible Grilled Pork Chops 4 servings INGREDIENTS ¼ cup low sodium soy sauce 1 Tbsp Worcestershire sauce 2 Tbsp Truvia Nectar 2 Tbsp fresh orange juice 1 Tbsp fresh rosemary, minced ½ tsp black pepper

2 Tbsp olive oil 4 cloves garlic, minced 2 Tbsp Dijon mustard 1 lb boneless pork loin chops

Note: Marinade makes 12 servings.

DIRECTIONS 1. Combine soy sauce through Dijon mustard in gallon size zip lock bag or container large enough to hold both tenderloins. 2. Place pork chops in bag and coat well. Place in refrigerator for 4 hours to overnight (we marinate overnight). 3. Preheat grill to medium high. Spray grill racks with non-stick cooking spray. 4. Remove chops from marinade and grill, 5-6 minutes per side or until cooked through.

Recipe by Patricia Hill

Calories 192, Fat 11g, Carbs 2g, Fiber 0g, Protein 23g

MBK Monthly Key Lime Coconut Squares with Coconut Macadamia Crust 9 servings INGREDIENTS Crust 1 cup almond flour ¼ cup coconut flour ¼ cup erythritol 1 tsp lime zest (optional) ¼ cup grass-fed butter, softened ¼ cup chopped macadamia nuts 2 Tbsp unsweetened coconut flakes

Filling ¾ cup erythritol 1 Tbsp grass-fed butter ½ cup canned lite coconut milk 1 tsp lime zest (optional) 1 cup key lime juice ½ tsp coconut extract 5 large eggs, beaten

DIRECTIONS 1. 2. 3. 4. 5. 6.

Preheat oven to 350°. Spray 9x9” baking dish with non-stick cooking spray and set aside. Place almond flour, coconut flour, erythritol, lime zest, and butter in food processor. Pulse until well blended. Transfer to mixing bowl. Stir in macadamia nuts and coconut. Press mixture firmly into the bottom of baking dish. Bake 15 minutes. Remove and set aside. Meanwhile, prepare filling. Add erythritol, butter, coconut milk, and zest and cook over medium heat until sweetener has dissolved. 7. Add lime juice. 8. Slowly whisk in eggs, stirring constantly over medium-low heat for approximately 10 minutes or until mixture begins to thicken and coats a spoon. 9. Pour mixture over crust. 10. Bake 15-20 minutes or until filling is set. 11. Allow to cool completely before cutting.

Note: The carbs in this recipe come mostly from the erythritol, which is a sugar alcohol, and is not absorbed in the body, accounting for the fiber as well. Recipe by Patricia Hill

Calories 228, Fat 18g, Carbs 29g, Fiber 24g, Protein 8g

MBK Monthly Korean Barbecue Steak Skewers 4 servings INGREDIENTS 1 lb top sirloin steak, cut in bite size pieces 1 medium red bell pepper 1 medium green bell pepper ½ yellow onion metal or wooden skewers

Marinade 1 Tbsp sesame oil 1 Tbsp olive oil 2 tsp Truvia Nectar 2 Tbsp rice vinegar 3 Tbsp low sodium soy sauce 1 tsp ginger paste 2 tsp garlic paste ½ tsp black pepper 2 tsp Asian garlic chili paste (+/- to taste) ¼ cup chopped green onions

*Marinade is based on 12 servings since much is discarded

DIRECTIONS 1. 2. 3. 4. 5.

Recipe by Patricia Hill

Calories 263, Fat 14g, Carbs 9g, Fiber 2g, Protein 23g

MBK Monthly Loaded Chicken Salad 5 servings INGREDIENTS 2 large hard-boiled eggs 12 oz can chicken breast, drained 3 Tbsp mayonnaise 3 Tbsp 4% plain Greek yogurt ½ cup shredded cheddar

¼ cup turkey bacon bits 2 stalks green onion, chopped ¼ tsp garlic powder ¼ tsp pink Himalayan salt ⅛ tsp black pepper

DIRECTIONS 1. Peel and chop eggs. 2. Combine all ingredients in medium bowl. Mix until well combined. 3. Refrigerate.

Recipe by Patricia Hill

Calories 198, Fat 14g, Carbs 2g, Fiber 0g, Protein 17g

MBK Monthly Raspberry Creme Noatmeal 2 servings – Updated INGREDIENTS ½ cup unsweetened almond milk 2 Tbsp hemp seeds 2 Tbsp chia seeds 2 Tbsp ground flaxseed ¼ cup freeze dried raspberries

2 Tbsp Swerve ⅛ tsp pink Himalayan sea salt 1 tsp vanilla extract 1 Tbsp cream cheese 2 Tbsp ½ & ½

DIRECTIONS 1. 2. 3. 4.

Combine all ingredients EXCEPT vanilla extract, cream cheese, and ½ & ½ in medium saucepan. Heat over medium heat, stirring constantly, until thickened and warmed, approximately 4-5 minutes. Remove from heat and mix in extract and cream cheese. Stir until combined. Divide into 2 serving containers and refrigerate until needed.

To rewarm, add additional almond milk to thin a bit and heat in the microwave on 50% power for 1-2 minutes, stirring half way through cooking time. Top with 1 Tbsp ½ & 1/2.

Recipe by Patricia Hill

Calories 218, Fat 15g, Carbs 20g, Fiber 7g, Protein 9g

MBK Monthly Savory Kale Sauté 6 servings INGREDIENTS 2 Tbsp pine nuts (pignolias), toasted 1 Tbsp olive oil 1 Tbsp Ghee ¼ cup yellow onion, diced 3 cloves garlic, minced

2 Tbsp Dijon mustard 1 Tbsp white wine vinegar 1 ¾ cups low sodium chicken broth 1 lb bag chopped kale ¼ cup grated parmesan cheese

DIRECTIONS

1. Heat small frying pan over medium heat. 2. Add pine nuts and stir constantly until nuts begin to turn golden brown. 3. Remove pan from heat and allow pine nuts to cool. 4. Once cool, coarsely chop pine nuts and set aside. 5. Heat olive oil over medium-high heat in large stock pot. 6. Add onion and garlic and sauté until veggies begin to soften. 7. Add mustard, vinegar, and broth. Stir to combine. 8. Increase heat to high and bring mixture to a boil. 9. Add kale and stir to coat. 10. Cover and cook, stirring often, approximately 5 minutes or until kale begins to uniformly wilt. 11. Uncover and continue to cook, stirring often, until most of the liquid has evaporated. 12. Remove from heat, sprinkle with parmesan cheese and chopped pine nuts. Mix together and serve immediately.

Recipe by Patricia Hill

Calories 130, Fat 9g, Carbs 8g, Fiber 3g, Protein 6g

MBK Monthly Steakhouse Turkey/Beef Burgers with Spiced Ketchup 6 servings INGREDIENTS ¼ lb 93% lean ground beef 1 lb ground turkey 3 Tbsp green onions, chopped 2 tsp minced garlic ¼ cup almond meal 1 large egg ⅓ cup mushrooms, diced ½ tsp ground cumin

1 tsp smoked paprika 1 ½ tsp Montreal steak seasoning ¼ tsp liquid smoke 2 Tbsp olive oil 1 tsp Truvia Nectar 4 ½ Tbsp low sugar ketchup 1 ½ Tbsp Worcestershire sauce

DIRECTIONS 1. Preheat oven to 375° or preheat grill to medium high. 2. In a medium sized bowl combine beef, turkey, green onions, garlic, almond flour, egg, mushrooms, cumin, paprika, steak seasoning, and liquid smoke. 3. Mix with hands just until combined, being careful not to over mix. 4. Shape into 6 patties and set aside. 5. Heat olive oil in a sauté pan over medium high heat. Add burgers and cook until just browned, 2-3 minutes per side. Transfer to a baking sheet and bake 8-10 minutes or until cooked through OR grill until done. 6. While burgers are cooking, mix Truvia nectar, ketchup, and Worcestershire sauce in a small bowl and set aside. Top each burger with 1 Tbsp sauce.

Recipe by Patricia Hill, Inspired by Cristal Russell

Calories 237, Fat 14g, Carbs 6g, Fiber 1g, Protein 21g

MBK Monthly Taco Pie 8 servings INGREDIENTS 1 lb ground turkey 1 Tbsp olive oil 1 pkg low sodium taco seasoning mix 1 10oz can mild Rotel tomatoes, drained ⅓ cup low sodium beef stock 4 large eggs

⅓ cup heavy whipping cream ¼ tsp pink Himalayan sea salt 1 cup shredded Mexican blend cheese, divided 8 Tbsp sour cream 8 Tbsp mild picante sauce

DIRECTIONS 1. Preheat oven to 350°. Heat oil in large non-stick skillet over medium high heat. Cook turkey until no longer pink. 2. Add taco seasoning, Rotel tomatoes, and beef stock. Continue cooking until most of the liquid has been absorbed. 3. Remove from. Heat and let cool slightly. 4. Meanwhile, combine eggs, whipping cream and salt in a medium size bowl. Whisk until well combined. 5. Stir in ¾ cup cheese blend. 6. Spray 9” pie pan with non-stick cooking spray. 7. Spread cooked turkey in bottom of pan. 8. Pour egg mixture over the top and gently nudge with a fork until well combined. 9. Top with remaining ¼ cup cheese and bake 35-40 minutes or until top is golden brown and the pie is set.

Let cool 5 minutes on counter. Top each serving with 1 Tbsp sour cream and 1 Tbsp picante sauce. Add additional toppings such as lettuce, olives, chopped jalapenos, etc., just be sure to calculate the nutritional stats for the added toppings.

Recipe by Patricia Hill

Calories 270, Fat 19g, Carbs 7g, Fiber 1g, Protein 18g

MBK Monthly Turkey Sausage, Bacon & Veggie Crustless Quiche 8 servings INGREDIENTS 2 slices turkey bacon 1 Tbsp grass fed butter 5 oz bulk turkey breakfast sausage 4 slices Canadian bacon, diced ½ large green bell pepper, diced ¼ medium yellow onion, diced 1 tsp rubbed sage (optional) 1 cup (packed) spinach leaves, rough chopped 6 large eggs

¼ cup heavy cream ¾ cup half & half ¼ cup 4% cottage cheese ¼tsp pink Himalayan sea salt ¼ tsp black pepper ½tsp dried thyme ¼ cup Italian shredded cheese ½ cup shredded cheddar cheese

DIRECTIONS 1. Preheat oven to 350°. Spray a deep-dish pie plate or an 8x8 glass cooking pan with non-stick cooking spray and set aside. 2. In a large sauté pan, cook bacon and remove from pan. Crumble when cooled. 3. Add butter, sausage, Canadian bacon, bell pepper, onion and sage. Cook over medium high heat until all meat is cooked, and vegetables are softened or until all liquid is evaporated. 4. Add spinach leaves and allow to wilt slightly from the heat of the hot food. Remove from heat. 5. In a large bowl, whisk together eggs, cream, half and half, cottage cheese, salt, pepper, thyme, and cheeses. 6. Add meat/vegetable mixture and crumbled bacon to the baking dish and spread out evenly. 7. Spoon or slowly pour the egg and cheese mix over the top, gently stirring with a fork if needed to distribute egg mixture evenly. 8. Bake for one hour or until top is lightly browned and dish is completely done in the center and a knife comes out clean. NOTE: FREEZE leftovers for quick breakfasts, lunches, or dinners! Reheat individual pieces on 50% power in the microwave just until warmed through.

Recipe by Patricia Hill

Calories 219, Fat 16g, Carbs 4g, Fiber 1g, Protein 14g