MBK Monthly: Choosing Success Keeping it Simple Meal Plan Sample

MBK Monthly CHOOSING SUCCESS ELITE MEMBER SUBSCRIPTION

Keeping It Simple Meal Plan Sample Packet

MBK Monthly CHOOSING SUCCESS Balanced Macros for weight loss is based on 1000 calories (with minimal exercise, <30 minutes per day), 40% protein, 35% high fiber carbs (fruits, veggies, whole grains), and 25% fats with 20+g fiber. This plan is more closely based on the Dietary Reference Intakes put forth by the Food and Nutrition Board and the Institute of Medicine. It's a very healthy balance of macros that allows for higher (high fiber) carbs and low fats, while still hitting protein goals.

Balanced Keto for weight loss is based on 1200 calories (with minimal exercise, <30 minutes per day), 60% fats, 25% protein, and 15% high fiber carbs with 10+g fiber and works well for those with PCOS, Hashimotos, Type 2 Diabetes, or insulin resistance... or for those that have carb or sugar addictions. The plan I created is essentially a "lite" version of traditional keto and one that ensures that we (bariatric patients) still get the required level of proteins and enough carbs for proper body and brain function.

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Keeping it Simple!

Balanced Macro Sample Day 40% Protein, 35% Carbs, 25% Fats Breakfast

1 serving Meat n’ Veggie On-the-Go Omelet

Snack 1

1 Simply Peanut Butter Protein Ball

Lunch

1 serving Simply Delicious Tuna Salad, 1 WASA Multigrain crispbread

Snack 2

1 WASA Multigrain crispbread, 1 Laughing Cow cheese wedge, ½ cup unsweetened applesauce

Dinner

1 serving Homestyle Turkey Meatloaf, ½ cup green beans

Snack 3

1 Oikos Triple Zero Greek yogurt, any flavor, 2 tsp mini semi-sweet chocolate chips

Nutritional Data

986 Calories, 41% Protein, 34% Carbohydrates, 25% Fat, 19g fiber

Balanced Keto Sample Day 25% Protein, 15% Carbs, 60% Fats Breakfast

1 large egg cooked w/ 1 tsp grass-fed butter, ½ small Gala apple

Snack 1

1 Simply Peanut Butter Protein Ball

Lunch

1 serving Simply Delicious Tuna Salad*, ½ cup unsweetened applesauce

Snack 2

¼ cup macadamia nuts

Dinner

1 serving Homestyle Turkey Meatloaf, ¼ cup green beans

Snack 3

1 Dannon Light & Fit Greek yogurt, any flavor, 3 Tbsp macadamia nuts

Nutritional Data

1187 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 12g Fiber

MBK Monthly Simply Peanut Butter Protein Balls 8 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder*

¼ cup natural peanut butter 3 Tbsp unsweetened almond milk ¼ tsp vanilla extract

*I used MuscleTech NitroTech Vanilla Whey Isolate

DIRECTIONS 1.

2.

3.

4.

Combine oats through protein powder in bowl of food processor.

Melt peanut butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. Add peanut butter to the mixture.

Add 2 Tbsp almond milk and vanilla extract and pulse until mixture becomes clumpy and sticks together. If too dry, add more almond milk, 1 Tbsp at a time.

5. Form into 8 balls and refrigerate.

Recipe by Patricia Hill

Calories 126, Fat 6g, Carbs 10g, Fiber 2g, Protein 9g

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 2020

MBK Monthly Simply Delicious Tuna Salad 1 serving INGREDIENTS 5oz can white albacore tuna in water 1 Tbsp light mayonnaise

1 Tbsp dill pickle relish ⅛ tsp black pepper

DIRECTIONS 1. Combine all ingredients dish.

2. Refrigerate. Best if COLD!

Recipe by Patricia Hill

with Greek yogurt: Calories 125, Fat 1g, Carbs 1g, Fiber 0g, Protein 28g with light mayo: Calories 151, Fat 5g, Carbs 1g, Fiber 0g, Protein 26g

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 2020

MBK Monthly Homestyle Turkey Meatloaf 4 servings INGREDIENTS 1 lb ground turkey ¼ cup low sugar ketchup ⅓ cup quick oats ¼ cup minced onion 1 egg

1 Tbsp dried parsley 1 Tbsp brown sugar (optional) ½ tsp salt ¼ tsp black pepper 2 Tbsp low sugar ketchup

DIRECTIONS 1.

2.

3.

4.

5.

6.

Preheat oven to 350°.

Spray baking sheet with cooking spray and set aside.

Combine ground turkey through pepper in a large bowl. Mix well with your hands to combine.

Place meat mixture on baking sheet and form into a loaf shape – approximately 9” long and 4” wide.

Spread remaining 2 Tbsp ketchup over top and sides of loaf.

Bake 40 minutes. Remove from oven and let rest 5 minutes before serving.

Recipe by Patricia Hill

Calories 147, Fat 3g, Carbs 8g, Fiber 1g, 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 Meat n’ Veggie On-the Go Omelet 1 serving INGREDIENTS 1 medium sized plastic Ziploc bag 3 large egg whites 1 oz lean deli meat, chopped (approx. 2 Tbsp) 2 Tbsp shredded 2% cheddar cheese

3 Tbsp diced vegetables (any combination, fresh or frozen/thawed)) salt and pepper to taste

DIRECTIONS 1.

2.

3.

4.

5.

Bring a large saucepan of water to a full boil.

Meanwhile, combine egg whites through salt and pepper and stir well to combine.

Pour mixture into the Ziploc bag and seal, pressing out excess air.

Carefully slide baggie into the water and boil for 13 minutes.

Remove bag from the water and serve egg omelet.

Veggie Suggestions: onions, bell peppers, zucchini, mushrooms, broccoli, asparagus, yellow squash, etc.

Meat Suggestions: chicken, ham, turkey – experiment with flavored varieties too!

Recipe by Patricia Hill

Calories 148, Fat 4g, Carbs 5g, Fiber 1g, 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 20120

MBK Monthly Simply Peanut Butter Protein Balls 8 servings INGREDIENTS ½ cup almond flour 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder*

¼ cup natural peanut butter 3 Tbsp unsweetened almond milk ¼ tsp vanilla extract

*I used MuscleTech NitroTech Vanilla Whey Isolate

DIRECTIONS 1.

2.

3.

4.

Combine almond flour through protein powder in bowl of food processor.

Melt peanut butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. Add peanut butter to the mixture.

Add 2 Tbsp almond milk and vanilla extract and pulse until mixture becomes clumpy and sticks together. If too dry, add more almond milk, 1 Tbsp at a time.

5. Form into 8 balls and refrigerate.

Recipe by Patricia Hill

Calories 126, Fat 8g, Carbs 5g, Fiber 2g, Protein 9g

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 2020

MBK Monthly Simply Delicious Tuna Salad 3 servings INGREDIENTS 2 - 5oz cans white albacore tuna in oil, drained 2 Tbsp mayonnaise

2 Tbsp dill pickle relish ¼ tsp black pepper

DIRECTIONS 1. Combine all ingredients dish.

2. Refrigerate. Best if COLD!

Recipe by Patricia Hill

Calories 186, Fat 12g, Carbs 0g, Fiber 0g, Protein 17g

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 2020

MBK Monthly Homestyle Turkey Meatloaf 4 servings INGREDIENTS 1 lb ground turkey ¼ cup low sugar ketchup ¼ cup almond flour 1 Tbsp flaxseed meal ¼ cup minced onion

1 egg 1 Tbsp dried parsley ½ tsp pink Himalayan sea salt ¼ tsp black pepper 2 Tbsp low sugar ketchup

DIRECTIONS 1.

2.

3.

4.

5.

6.

Preheat oven to 350°.

Spray baking sheet with cooking spray and set aside.

Combine ground turkey THROUGH pepper in a large bowl. Mix well with your hands to combine.

Place meat mixture on baking sheet and form into a loaf shape – approximately 9” long and 4” wide.

Spread remaining 2 Tbsp ketchup over top and sides of loaf.

Bake 40 minutes. Remove from oven and let rest 5 minutes before serving.

Recipe by Patricia Hill

Calories 234, Fat 11g, Carbs 4g, Fiber 2g, Protein 28g

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 2018