MBK Monthly Balanced Keto Preview

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

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 serving Sausage Guacamole Egg Stack*

1 serving Sausage Guacamole Egg Stack

1 serving Over the Top Scrambled Eggs*

1 serving Sausage Guacamole Egg Stack

1 serving Over the Top Scrambled Eggs*

1 serving Sausage Guacamole Egg Stack

1 serving Hot Cinnamon Coconut Cereal

SNACK 1

1 Mocha Almond Protein Ball*

1 Salted Caramel Chocolate Fat Bomb, ¼ cup blueberries

1 Mocha Almond Protein Ball, ¼ cup blueberries

1 Salted Caramel Chocolate Fat Bomb, ¼ cup blueberries

1 Mocha Almond Protein Ball, ¼ cup blueberries

1 Salted Caramel Chocolate Fat Bomb, ¼ cup blueberries

1 Mocha Almond Protein Ball

LUNCH

1 serving Italian Un-Sub Roll Ups*

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes*

1 serving Italian Un-Sub Roll Ups

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes

1 serving Italian Un-Sub Roll Ups

1 serving Italian Un-Sub Roll Ups

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes

SNACK 2

¼ cup natural almonds, 4 cherry tomatoes

1 hard-boiled egg, ½ serving turkey jerky, 4 cherry tomatoes

3 Tbsp raw cashews, 5 cherry tomatoes

3 Tbsp raw almonds, 4 cherry tomatoes

½ small Gala apple, 1 cheddar cheese stick

1 Baby Bel Light Cheese, 3 Tbsp natural almonds

3 Tbsp almonds, 1 Salted Caramel Chocolate Fat Bomb

DINNER

1 serving Cheesy Florentine Chicken, 4 spears steamed asparagus

1 serving Meat Lovers Deep Dish Pizza

1 serving Greek Gyro Style Meatballs w/ Tzatziki, ¼ cup steamed broccoli

1 serving Incredible Grilled Pork Chops, 1 serving Broccoli Cheddar Cauliflower Rice

1 serving Salmon Cakes with Spicy Avocado Sauce, ½ cup steamed broccoli

1 serving Beefy Enchilada Casserole

1 serving Cashew Chicken

SNACK 3

1 serving Cheesecake Fluff with Strawberries

1 serving Cheesecake Fluff with Strawberries

1 serving Cheesecake Fluff with Strawberries

1 serving Cheesecake Fluff with Strawberries

1 serving Cheesecake Fluff with Strawberries

1 Oikos Triple Zero Greek yogurt, any flavor

1 serving Cheesecake Fluff with Strawberries

1200 Calories, 26% Protein, 14% Carbohydrates, 60% Fat, 10g Fiber

1201 Calories, 26% Protein, 14% Carbohydrates, 60% Fat, 14g Fiber

1200 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 10g Fiber

1180 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 15g Fiber

1182 Calories, 24% Protein, 15% Carbohydrates, 61% Fat, 17g Fiber

BREAKFAST

MONDAY

1180 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 13g fiber

*Save remainder for later

1182 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 13g Fiber

TCount what you need and freeze remainder SEPTEMBER 1, 2018

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.

09.01.18 Shopping List Produce □ 2 pints cherry tomatoes □ 5 large Roma tomatoes □ Blueberries □ Strawberries □ Asparagus (or frozen) □ 2 heads Broccoli □ 1 small Gala apple □ 1 yellow onion □ 1 white onion □ Cilantro paste □ Ginger paste □ Small jar minced garlic □ 4 large shallots □ 3 cups riced cauliflower □ Red bell pepper □ English cucumber □ Lemon □ Chives □ 1 large orange (for juice) □ Fresh rosemary □ Shredded lettuce □ 2 large avocado □ 2 limes Dairy □ 11 large egg □ Cheddar cheese sticks □ Baby Bel Light Cheese □ 1 Oikos Triple Zero Greek yogurt, any flavor □ Plain Greek yogurt □ Large Heavy whipping cream □ Low fat cottage cheese □ Shredded Sharp cheddar cheese □ 3 blocks Greek yogurt cream cheese □ Laughing Cow Garlic & Herb cheese (8 wedges) □ Shredded Italian cheese blend □ 1 ½ cups full fat cottage cheese □ Shredded mozzarella cheese □ Fairlife whole milk □ Full fat ricotta cheese □ Organic unsalted butter Baking Goods/ Spices □ Chili powder □ Ground cumin □ Dried oregano □ Dried marjoram □ Dried thyme □ Dried dill □ Dried parsley □ Dried basil □ Crushed red pepper flakes (optional) □ Paprika □ Ground cayenne □ Ground cinnamon □ Pink Himalayan sea salt □ Garlic powder □ Onion powder □ Nutritional Yeast (optional)

□ □ □ □ □ □ □ □ □ □ □ □ □ □

Black pepper Italian herb seasoning Almond flour Coconut flour Flaxseed meal Psyllium husk powder Unsweetened coconut flakes SWERVE brown sugar SWERVE granulated Truvia Nectar Unsweetened dark cocoa powder Chia seeds Caramel extract Torani sugar free vanilla syrup

Meat/ Frozen Food □ 2 lbs lean ground beef □ 1 lb boneless skinless chicken thighs □ 1 lb boneless skinless chicken breast □ Frozen chopped spinach □ 1 lb boneless pork loin chops □ 4 deli slices genoa salami □ 4 deli slices mortadella □ 4 slices sandwich style pepperoni □ 4 thin slices provolone □ 2 slices thick cut bacon □ Turkey pepperoni □ Turkey Italian sausage □ 1 package Jimmy Dean turkey sausage patties Grocery Items □ Natural almonds □ 1 cup Natural cashews □ Slivered almonds □ Turkey jerky □ 10 oz can tomatoes and green chiles □ 2 small cans sliced black olives □ Ghee □ Coconut oil □ Avocado oil (can substitute coconut oil) □ Asian garlic chili paste □ Rice wine vinegar □ White wine vinegar □ Red wine vinegar □ Low sodium soy sauce □ Worcestershire sauce □ Sesame oil □ Olive oil □ 2 5oz cans albacore tuna in water □ Dijon mustard □ 1 jar sliced banana peppers □ 1 jar sliced roasted red peppers □ Zesty Italian salad dressing □ 14 oz low/no sugar crushed tomatoes □ Decaf espresso powder □ Almond butter □ 15 oz canned salmon □ 1 bag pork rinds □ Sriracha sauce □ Chocolate Whey Isolate protein powder

MBK Monthly

Beefy Enchilada Casserole

6 servings INGREDIENTS 1 lb lean ground beef ¼ cup minced onion 1 tsp chili powder 1 tsp ground cumin 1 tsp paprika ½ tsp pink Himalayan salt ½ tsp garlic powder

¼ cup whipping cream ½ cup low fat cottage cheese 1 tsp Nutritional Yeast (optional) 1 tsp cilantro paste 1 10oz can tomatoes and green chiles, drained ¼ cup sliced black olives ½ cup shredded sharp cheddar

DIRECTIONS 1.

2.

3.

4.

5.

Preheat oven to 350°. Spray square baking dish with non-stick cooking spray.

Heat large non-stick skillet over medium-high heat. Add ground beef and onion, Cook until no pink remains. Stir in chili powder, cumin, paprika, salt and garlic powder.

Pour meat into baking dish and distribute evenly.

Combine cream, cottage cheese, Nutritional Yeast, and cilantro in food processor. Pulse just until combined and creamy.

6. Spread mixture evenly over ground beef.

7. Top mixture with tomatoes and black olives.

8. Bake 25 minutes. Remove from oven and top with cheese. Return to oven and bake an additional 5-10 minutes or until cheese has melted.

Recipe by Patricia Hill

Calories 281, Fat 17g, Carbs 5g, Fiber 1g, Protein 24g

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

MBK Monthly

Broccoli Cheddar Cauliflower

“Rice” 8 servings INGREDIENTS 1 Tbsp Ghee 1 tsp minced garlic 1 Tbsp minced shallot 3 cups riced cauliflower 1 cup finely chopped broccoli

½ tsp salt ¼ tsp black pepper ½ cup shredded sharp cheddar cheese ¼ cup Greek yogurt cream cheese, softened

DIRECTIONS 1.

2.

3.

4.

5.

Place Ghee, garlic, shallots, cauliflower, broccoli, salt and pepper in microwaveable bowl.

Cook on HIGH heat for 4 minutes. Stir.

Cook an additional 3 minutes.

Stir in cheddar cheese and cook an additional 2 minutes Add cream cheese and stir until thoroughly combined.

Recipe by Patricia Hill

Calories 97, Fat 5g, Carbs 3g, Fiber 1g, Protein 3g

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

MBK Monthly

Cashew Chicken

4 servings INGREDIENTS ¼ cup unsalted cashews, coarsely chopped 1 lb boneless skinless chicken thighs 2 Tbsp coconut oil ½ large red bell pepper ¼ large white onion 2 cups bite-size broccoli florets 1 tsp minced garlic

1 tsp ginger paste 1 tsp Asian garlic chili paste ½ tsp pink Himalayan sea salt ¼ tsp black pepper 1 Tbsp rice wine vinegar 2 Tbsp low sodium soy sauce 1 tsp sesame oil

DIRECTIONS 1. Dice chicken into bite size chunks. Cut bell pepper and onion into 1” pieces, separating onion into individual pieces.

2. Heat large non-stick skillet or wok over low heat. Add cashews and cook, stirring frequently, until they begin to brown and turn fragrant. Remove from pan and set aside.

3. Add coconut oil to pan and increase heat to high.

4. Add chicken thighs and cook, stirring constantly, until nearly cooked through, approximately 4 minutes.

5. Add peppers, onions, broccoli, garlic, ginger paste, chili paste, salt, and pepper, Tossing well to coat in oil.

6. Cook, stirring constantly, 3-4 minutes.

7. Add rice vinegar, soy sauce and cashews. Continue cooking until liquid has nearly evaporated and mixture is slightly sticky.

8. Remove from heat. Drizzle with sesame oil and toss to coat. Serve immediately.

Recipe by Patricia Hill

Calories 263, Fat 16g, Carbs 6g, Fiber 1g, Protein 25g

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

MBK Monthly

Cheesy Florentine Chicken

4 servings INGREDIENTS 1 lb boneless skinless chicken breast 1 Tbsp olive oil ¼ tsp pink Himalayan sea salt 1/8 tsp black pepper ½ tsp Italian herb seasoning

4 wedges Laughing Cow Garlic & Herb cheese, softened 1 cup frozen chopped spinach, thawed ¼ tsp pink Himalayan sea salt ½ cup shredded Italian cheese blend

DIRECTIONS 1. Preheat oven to 400°. Spray square baking dish with non-stick cooking spray.

2. Place olive oil, ¼ tsp salt, pepper, and Italian herbs in large Ziploc baggie. Add chicken and massage until well coated.

3. Place chicken breasts snugly in baking dish.

4. Spread one cheese wedge over each chicken breast.

5. Drain spinach of excess liquid. Top each chicken breast with ¼ cup spinach (or an equal amount).

6. Sprinkle with remaining salt and top with shredded cheese.

7. Bake for 25-30 minutes or until chicken is cooked through.

Recipe by Patricia Hill

Calories 226, Fat 11g, Carbs 3g, Fiber 0g, 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

MBK Monthly

Greek Gyro Style Meatballs

with Tzatziki Sauce 4 servings INGREDIENTS 1 lb lean ground beef* ¼ cup almond flour 1 large egg 2 tsp minced garlic ¼ cup minced shallots 1 tsp dried oregano ¼ tsp ground cumin ½ tsp dried marjoram ½ tsp dried thyme ½ tsp pink Himalayan sea salt ½ tsp black pepper

1 Tbsp Ghee 1 Tbsp coconut oil Tzatziki ½ cup shredded English cucumber ½ cup 0% plain Greek yogurt 1 tsp minced garlic 1 tsp dried dill 1 tsp lemon juice ¼ tsp pink Himalayan sea salt

*For higher fat content, substitute higher fat ground beef or ground lamb and adjust recipe accordingly.

DIRECTIONS 1. Combine ground beef, almond flour, egg, garlic, shallots, and spices in large bowl. With your hands, combine mixture WELL, to the point that they are slightly sticky. You don’t want to see any “threads” of hamburger meat left in the mixture.

2. Scoop and roll mixture into 24 equal sized meatballs.

3. Heat Ghee and coconut oil in large non-stick skillet over medium-high heat.

4. Add meatballs, making sure to leave a little space between them for turning (cook in two batches if needed).

5. Brown meatballs on all sides, approximately 1 minute per side. Turn heat to low and continue cooking, turning frequently, until meatballs are cooked through.

6. Remove from skillet and drain on a layer of paper towels.

7. Meanwhile, place cucumber on a layer of 3-4 paper towels and roll up… gently squeezing out as much liquid as possible.

8. Combine cucumber through salt in small bowl and stir well to combine. Refrigerate.

9. Serve 6 meatballs with ¼ cup Tzatziki sauce.

Recipe by Patricia Hill

Calories 233, Fat 18g, Carbs 6g, Fiber 1g, Protein 12g

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

MBK Monthly Herbed Tuna & Cottage Cheese Stuffed Tomatoes 4 servings INGREDIENTS 4 large Roma tomatoes 1 ½ cups full fat cottage cheese 2 5oz can albacore tuna, drained ½ cup diced cucumber 2 tsp white wine vinegar

2 Tbsp olive oil 2 tsp dried basil 2 tsp minced chives ¼ tsp black pepper ½ tsp pink Himalayan sea salt

DIRECTIONS 1. Cut tomatoes in half. Scoop out seeds and solids, leaving only the outer flesh and skin. Discard juice and seeds and chop the solids.

2. Place chopped tomatoes with all remaining ingredients in small bowl and toss well to combine.

3. Divide mixture between 8 halves of tomato, mounding slightly. You may have excess, depending on the size of your tomatoes.

4. Refrigerate until ready to consume.

Recipe by Patricia Hill

Calories 245, Fat 10g, Carbs 9g, Fiber 4g, Protein 25g

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

MBK Monthly

Hot Cinnamon Coconut Cereal

2 servings INGREDIENTS 2 Tbsp coconut flour 2 Tbsp flaxseed meal ½ tsp psyllium husk powder 1 cup water

1 Tbsp heavy cream 2 Tbsp unsweetened coconut flakes 1 tsp Swerve brown sugar ⅛ tsp ground cinnamon

DIRECTIONS 1.

2.

3.

4.

5.

6.

Combine coconut flour, flaxseed meal, psyllium powder and water in small saucepan.

Turn heat to medium and cook, stirring constantly, until mixture begins to thicken.

Remove from heat, Stir in cream, coconut flakes, Swerve, and ground cinnamon.

Separate in two servings.

To reheat, add 2 Tbsp water or cream and microwave for 1 minute on 50% power. Stir and heat an additional 30 seconds or more if needed.

Recipe by Patricia Hill

Calories 111, Fat 9g, Carbs 10g, Fiber 6g, Protein 3g

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

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

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

MBK Monthly

Italian Un-Sub Rollups

4 servings INGREDIENTS 4 slices genoa salami 4 slices mortadella 4 slices sandwich style pepperoni 4 slices low sodium ham 4 slices ultra-thin provolone 4 wedges Laughing Cow Light, Garlic & Herb

1 cup shredded lettuce ¼ cup sliced banana peppers ¼ cup sliced roasted red peppers 4 Tbsp Black olives 8 Tbsp Zesty Italian salad dressing

DIRECTIONS 1. Start with one slice of the largest circle of meat. Layer 1 slice of each of the meats and provolone by staggering them in order of size from largest to smallest, leaving ½” at the top of each slice, forming a column.

2. Carefully spread once laughing cow cheese over slices, spreading out as much as possible.

3. Divide lettuce, banana peppers, red peppers, and olives between the four columns.

4. Carefully begin rolling from the smallest end towards the largest. Lay seam side down and secure with toothpick if needed.

5. Wrap in plastic wrap and refrigerate for up to 5 days.

6. Serve one rollup with 2 Tbsp dressing for dipping.

Recipe by Patricia Hill

Calories 233, Fat 18g, Carbs 6g, Fiber 1g, Protein 12g

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

MBK Monthly

Meat Lovers Deep Dish Pizza

6 servings INGREDIENTS PIZZA CRUST 1 cup almond flour ½ cup shredded mozzarella cheese 2 large eggs 2 Tbsp Ghee 2 tsp minced garlic 1 Tbsp dried Italian herbs

PIZZA SAUCE (makes 12 servings) * 14 oz crushed tomatoes (low/no sugar) 1 tsp minced garlic 2 tsp red wine vinegar 2 Tbsp olive oil ¼ tsp black pepper ½ tsp onion powder 1 tsp dried basil 1 tsp dried parsley ½ tsp dried oregano ½ tsp pink Himalayan sea salt ¼ tsp crushed red pepper flakes (optional)

MEAT LOVERS PIZZA TOPPINGS 2 slices cooked thick cut bacon, diced 17 slices turkey pepperoni 1 link turkey Italian sausage, casing removed, cooked and drained ¾ cup shredded mozzarella 1 cup PIZZA SAUCE (recipe included)

*Freeze remainder

DIRECTIONS 1. Preheat oven to 350°.

2. To make crust, place mozzarella in microwave safe bowl and cook on HIGH for 30 seconds to 1 minute, or until melted.

3. Add all remaining pizza crust ingredients and stir well to combine.

4. Place dough in the bottom of a deep-dish pie pan and spread out evenly and up sides. Use a piece of parchment paper or wax paper to help you press down if too sticky.

5. Bake 20 minutes and remove.

6. Layer MEAT toppings over crust. Top evenly with cheese.

7. Spread 1 cup sauce over toppings.

8. Return to oven and bake an additional 30 minutes.

9. Let cool 5 minutes before cutting.

Recipe by Patricia Hill

Calories 265, Fat 21g, Carbs 5g, Fiber 2g, Protein 15g

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

MBK Monthly

Mocha Almond

Protein Balls 9 servings INGREDIENTS ½ cup almond flour 3 Tbsp flaxseed meal 1 ½ scoops chocolate whey protein powder* 1 Tbsp dark chocolate cocoa powder 1 Tbsp chia seeds

1 Tbsp decaf espresso powder** 2 Tbsp almond butter 3 Tbsp almond milk 3 Tbsp slivered almonds

*I used MuscleTech™ Nitro-Tech Decadent Brownie Cheesecake Whey Isolate

**I use Café Bustelo decaf espresso powder

DIRECTIONS 1.

2.

3.

4.

5.

6.

Combine almond flour THROUGH espresso 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 and almond milk to mixture. Pulse until combined.

If mixture is still too dry, add more almond milk, 1 tsp at a time.

Add slivered almonds, pulsing just until combined.

Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 118, 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 2018

MBK Monthly

Over the Top Egg Scramble

1 serving INGREDIENTS 1 large egg ¼ cup whole Fairlife milk ⅛ tsp pink Himalayan sea salt ⅛ tsp black pepper

1 tsp Ghee ¼ cup whole milk Ricotta cheese, at room temperature 1 tsp chopped chives

DIRECTIONS 1.

2.

3.

4.

5.

Whisk together egg and milk in small bowl.

Heat ghee in small skillet over medium-high heat.

Add eggs and scramble until almost done.

Stir in salt, pepper, and ricotta and heat through.

Top with chives and serve.

Recipe by Patricia Hill

Calories 239, Fat 17g, Carbs 4g, Fiber 0g, Protein 16g

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

MBK Monthly

Salmon Cakes with Spicy Avocado Sauce 4 servings INGREDIENTS SALMON CAKES 15 oz canned salmon, drained 1 large egg 2 Tbsp minced shallots 2 Tbsp minced red bell peppers 1 tsp minced garlic 6 Tbsp ground pork rinds 1-2 Tbsp mayonnaise (may not need) 2 Tbsp avocado oil (or coconut oil)

SPICY AVOCADO SAUCE ½ medium avocado 1 Tbsp avocado oil (or coconut oil) 1 Tbsp lime juice ¼ tsp pink Himalayan sea salt ¼ tsp black pepper 2 Tbsp plain Greek yogurt 2 tsp cilantro paste 1 tsp Sriracha (to taste) 2 tsp water (may not need)

DIRECTIONS 1. Combine salmon, egg, shallots, bell pepper, garlic and pork rinds in large mixing bowl. Stir well to combine.

2. Form mixture into 8 patties. If too dry, mix in 1-2 Tbsp mayonnaise. Place on plate in refrigerator for 15 minutes.

3. Meanwhile, combine all Avocado Sauce ingredients except water in food processor. Pulse until creamy and no chunks remain, scraping down sides as needed. Add 1 tsp of water at a time until desired consistence is reached. Set aside.

4. Heat avocado oil in large non-stick skillet over medium heat.

5. Cook salmon cakes for 4-5 minutes per side or until golden brown and crispy. Remove from skillet and drain briefly on a layer of paper towels.

Recipe by Patricia Hill

Calories 335, Fat 22g, Carbs 5g, Fiber 2g, Protein 25g

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

MBK Monthly

Salted Caramel Chocolate

Fat Bombs 12 servings INGREDIENTS ¼ cup heavy whipping cream 1 tsp caramel extract 3 Tbsp Greek yogurt cream cheese ¼ cup coconut oil ¼ cup almond butter

2 Tbsp unsalted butter 1 Tbsp unsweetened dark cocoa powder 2 Tbsp Swerve 1 tsp pink Himalayan sea salt

DIRECTIONS 1. Whip heavy cream with a hand mixer until stiff peaks form. Add caramel extract and whip just until combined.

2. Place cream cheese, coconut oil, almond butter, butter, cocoa powder, and Swerve in food processor. Pulse until smooth.

3. Gently fold mixture into whipped cream until thoroughly combined.

4. Divide mixture among 12 cups of silicone muffin tin or ice cube tray (or metal tin coated with butter).

5. Sprinkle salt evenly over all 12 cups.

6. Freeze until firm. Remove from mold and store in freezer in Ziploc bag.

Recipe by Patricia Hill

Calories 119, Fat 13g, Carbs 4g, Fiber 1g, Protein 1g

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

MBK Monthly

Sausage Guacamole Egg Stacks

4 servings INGREDIENTS 4 tsp Ghee (divided) 4 large eggs 4 Jimmy Dean Turkey Sausage patties

GUACAMOLE* 1 large avocado, peeled and seeded 1 Roma tomato, seeded and diced 1 Tbsp minced shallot 1-2 tsp lime juice ¼ tsp salt ⅛ tsp ground cumin dash ground cayenne

NOTE: Prepare guacamole and refrigerate. Assemble each stack on the day it will be consumed.

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

Chop avocado into small pieces. Add 1 tsp lime juice and smash with a fork to form a chunky paste.

Stir in tomato, shallots, salt, cumin, and cayenne.

Season for additional lime juice if needed.

Heat sausage 1 sausage patty according to package instructions.

Top with one fourth of the guacamole mixture.

Heat 1 tsp Ghee in small non-stick skillet. Fry egg to desired doneness (over easy is DELICIOUS) Place egg on top of guacamole.

Recipe by Patricia Hill

Calories 236, Fat 19g, Carbs 5g, Fiber 3g, Protein 13g

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

MBK Monthly

Vanilla Cheesecake Fluff

with Strawberries 6 servings INGREDIENTS 4 oz heavy whipping cream 8 oz Greek yogurt cream cheese, softened Âź cup plain Greek yogurt

4 Tbsp Torani sugar-free Vanilla syrup 12 large strawberries

DIRECTIONS 1.

2.

3.

4.

5.

Place whipping cream in medium size bowl. Beat to stiff peaks with hand mixer.

In separate bowl, beat together cream cheese, yogurt, and syrup, until no lumps remain.

Fold mixture into whipped cream.

Spoon mixture into 6 serving containers.

Top each with 2 chopped strawberries.

Recipe by Patricia Hill

Calories 166, Fat 11g, Carbs 8g, Fiber 1g, Protein 7g

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. Š My Bariatric Kitchen, Patricia A. Hill 2018