Meal Plans for Singles 40% Protein, 35% Carbohydrate, 25% Fat My Bariatric Kitchen and Living Healthy Nutrition Monthly Meal Plan Subscription
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
1 Dannon Light & Fit Greek yogurt, any flavor, 3 Tbsp All Bran Buds
1 serving Strawberry Cheesecake Overnight Oats
1 Oikos Triple Zero Greek yogurt, any flavor, 3 Tbsp protein powder
1 serving Strawberry Cheesecake Overnight Oats
1 Oikos Triple Zero Greek yogurt, any flavor, 3 Tbsp protein powder
1 large egg, ¼ cup blueberries
1 Oikos Triple Zero Greek yogurt, any flavor, 3 Tbsp protein powder
SNACK 1
1 Apple Chai Protein Ball*❄
1 Apple Chai Protein Ball
1 Apple Chai Protein Ball
1 Apple Chai Protein Ball
1 Apple Chai Protein Ball
1 Apple Chai Protein Ball
1 Apple Chai Protein Ball
LUNCH
4 oz albacore tuna, 1 Tbsp light mayonnaise, 1 Tbsp pickle relish, 1 WASA Multigrain crispbread
1 serving Oven Roasted Italian Chicken & Vegetables
1 serving Chili Con Carne
4 oz chicken breast with any marinade, ¼ cup steamed broccoli
1 serving Chili Con Carne
1 serving Oven Roasted Italian Chicken & Vegetables
1 serving Chili Con Carne
SNACK 2
1 serving turkey pepperoni, 1 wedge Laughing Cow, 6 baby carrots
1 serving turkey pepperoni, ¼ cup blueberries
½ small Gala apple, 1 Tbsp natural peanut butter
1 Baby Bel Light, 6 baby carrots
½ small Gala apple, 1 Tbsp natural peanut butter
1 Baby Bel Light, 1 serving turkey jerky
½ small Gala apple, 1 Tbsp natural peanut butter
DINNER
1 serving Oven Roasted Italian Chicken & Vegetables*
1 serving Chili Con Carne*
4 oz chicken breast with any marinade* (cook 4 breasts), ¼ cup steamed broccoli
1 serving Oven Roasted Italian Chicken & Vegetables
4 oz chicken breast with any marinade, ¼ cup steamed broccoli
1 serving Chili Con Carne
4 oz chicken breast with any marinade, ¼ cup steamed broccoli
1 serving Mocha Mousse “Pie”*
1 Dannon Light & Fit Greek yogurt, any flavor, 1 tsp dark mini chocolate chips
1 serving Mocha Mousse “Pie”
1 Dannon Light & Fit Greek yogurt, any flavor, ¼ cup All Bran Buds, 1 tsp dark mini chocolate chips
1 serving Mocha Mousse “Pie”
1 Oikos Triple Zero Greek yogurt, any, 2 Tbsp All Bran Buds, 2 tsp dark mini chocolate chips
1 serving Mocha Mousse “Pie”
965 Calories, 40% Protein, 35% Carbohydrates, 25% Fat, 24g Fiber
992 Calories, 40% Protein, 35% Carbohydrates, 25% Fat, 20g fiber
962 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 27g Fiber
958 Calories, 40% Protein, 34% Carbohydrates, 26% Fat, 24g fiber
962 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 27g Fiber
1000 Cals, 40% Protein, 35% Carbohydrates, 25% Fat, 28g fiber
962 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 27g Fiber
SNACK 3
MONDAY
*Save remainder for later
TCount what you need and freeze remainder January 04, 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.
01.04.19 Simply Balanced Shopping List PRODUCE □ Minced garlic □ Fresh cilantro □ 2 heads broccoli, or 2 bags frozen florets □ 1 red onion □ 1 yellow onion □ 1 yellow or orange bell pepper □ 1 zucchini □ baby carrots □ 2 cups grape tomatoes □ Blueberries □ Strawberries □ 2 small Gala apples
GROCERY ITEMS □ Almond butter □ Natural peanut butter □ Decaf espresso powder □ Dried apples □ Light mayonnaise □ Sweet or dill pickle relish □ Mild or medium salsa □ 1 - 15 oz. can black beans □ 1 – 15 oz. can fire roasted crushed tomatoes □ 1 – 4 oz. can albacore tuna in water □ All Bran Buds □ WASA Multigrain crispbreads
DAIRY □ Unsweetened almond milk □ 1 large egg □ 0% plain Greek yogurt □ 3 Dannon Light Fit Greek yogurt– any flavor □ 4 Oikos Triple Zero Greek yogurt – any flavor □ Laughing Cow Light garlic herb cheese
HEALTH FOOD □ Vanilla Protein Powder □ Chocolate Protein Powder
BAKING GOODS/ SPICES □ Salt/Pepper □ Quick oats □ Flaxseed meal □ Liquid stevia □ SF/FF instant Chocolate pudding mix □ Dark mini chocolate chips □ Dark cocoa powder □ Cinnamon □ Dried Italian herb seasoning □ Paprika □ Chili powder □ Ground cumin □ Ground cardamom □ Ground cloves □ Ground ginger □ Chia seeds (optional) □ Olive oil □ Coconut oil
Meat/ Frozen Food □ 2 lb boneless skinless chicken breast □ ½ lb ground turkey breast □ ½ lb 97% lean ground beef □ Turkey pepperoni
*Include the ingredients for the marinade of choice
MBK Monthly
Apple Chai Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* ½ cup diced dried apples ½ tsp cinnamon
⅛ tsp ground cardamom ⅛ tsp ground cloves ⅛ tsp ground ginger 3 Tbsp almond butter 3 Tbsp unsweetened almond milk
*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate
DIRECTIONS 1. Combine Oats through ginger in bowl of food processor. Pulse until apples are chopped well. 2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter and almond milk to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of almond milk, 1 teaspoon at a time. 4. Form mixture into 9 balls and refrigerate.
Recipe by Patricia Hill
Calories 138, Fat 6g, Carbs 15g, Fiber 3g, Protein 8g
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
Chili Con Carne
6 servings INGREDIENTS ½ lb ground turkey breast ½ lb 97% ground beef 1 cup chopped onion 2 tsp minced garlic 1 cup mild or medium salsa 1 15oz can black beans, rinsed and drained
1 15oz can fire roasted crushed tomatoes 1 Tbsp chili powder ¼ tsp ground cumin ¼ tsp salt ¼ tsp black pepper 2 Tbsp minced cilantro
DIRECTIONS 1. Preheat large non-stick stock pot over medium-high heat. Add turkey, beef and onions and cook until no pink remains. 2. Add garlic and sauté 1 minute. 3. Add all remaining ingredients EXCEPT for cilantro. 4. Bring to a boil, reduce heat to simmer and cover. Cook 45 minutes to 1 hour, stirring occasionally. 5. Stir in cilantro and serve. NOTE: If too thick, add a bit of beef stock to reach desired consistency. Top with your favorite chili toppings: diced avocado, chopped onions, chopped jalapenos, 0% plain Greek yogurt, 2% shredded cheddar, etc.
Recipe by Patricia Hill
Calories 220, Fat 4g, Carbs 22g, Fiber 7g, Protein 22g
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
Marinades
for Chicken, Pork, or Seafood
Zesty Marinade (6 servings) 1 Tbsp cider vinegar 1 Tbsp orange juice 1 Tbsp Worcestershire sauce 1 Tbsp olive oil
½ tsp Truvia Nectar ½ tsp Montreal Chicken Seasoning ½ tsp Chili powder ½ tsp minced garlic Calories 25, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Rosemary Lemon Marinade (6 servings) 1 Tbsp olive oil 1 Tbsp lemon juice 1 tsp minced garlic ¼ tsp Truvia Nectar
½ tsp crushed dried rosemary ¼ tsp salt ¼ tsp lemon zest ⅛ tsp black pepper Calories 21, Fat 2g, Carbs 0g, Fiber 0g, Protein 0g
Zesty Dijon (6 servings) ¼ cup balsamic vinegar 2 Tbsp Dijon mustard 2 Tbsp olive oil
¼ tsp black pepper ⅛ tsp salt 1 tsp minced garlic Calories 20, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Herb (6 servings) 1 Tbsp Dijon Mustard ½ tsp dried crushed rosemary ½ tsp dried oregano ½ Tbsp minced shallot
1 tsp red wine vinegar ½ tsp soy sauce 1 tsp minced garlic 2 tsp water Calories 23, Fat 0g, Carbs 3g, Fiber 0g, Protein 0g
Recipe by Patricia Hill 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
Homestyle Savory (6 servings) 2 Tbsp olive oil 3 Tbsp low sodium soy sauce 2 Tbsp Worcestershire sauce 2 Tbsp red wine vinegar 1 ½ tsp lemon juice
1 ½ tsp dry mustard (spice aisle) ¼ tsp salt ¾ tsp black pepper 1 ½ tsp minced garlic Calories 20, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Greek (6 servings) 2 Tbsp lemon juice 2 tsp olive oil 1 ½ tsp red wine vinegar ½ tsp minced garlic 1 tsp dried oregano
¼ tsp crushed rosemary ¼ tsp dried basil ¼ tsp dried mint ¼ tsp salt ⅛ tsp black pepper Calories 13, Fat 1g, Carbs 1g, Fiber 0g, Protein 0g
Southwest (6 servings) 2 Tbsp orange juice 3 tsp olive oil 1 ½ tsp red wine vinegar 1 tsp minced garlic ½ tsp chili powder
¼ tsp ground cumin ½ tsp dried oregano ¼ tsp salt ⅛ tsp black pepper dash ground cinnamon (optional) Calories 14, Fat 1g, Carbs 1g, Fiber 0g, Protein 0g
Southwestern II (6 servings) 1 Tbsp olive oil t Tbsp lime juice ½ tsp Truvia Nectar ¼ tsp lime zest ½ tsp minced garlic ½ tsp chili powder
½ tsp dried oregano ¼ tsp onion powder ¼ tsp paprika ¼ tsp ground cumin ¼ tsp salt ⅛ tsp black pepper Calories 24, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Recipe by Patricia Hill 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
Mocha Mousse “Pie”
4 servings INGREDIENTS ⅔ cup All Bran Buds cereal 2 tsp coconut oil 6 drops liquid stevia 1 Tbsp mini dark chocolate chips 1 ½ cups plain Greek yogurt 1 Tbsp dark cocoa powder
¼ cup unsweetened almond milk 1 scoop chocolate protein powder* ½ tsp decaf espresso powder** 2 Tbsp SF/FF Chocolate pudding mix 6 drops liquid stevia (optional)
*I used MuscleTech Nitro-tech Decadent Brownie Cheesecake Whey Isolate **I use Cafe Bustelo Decaf Espresso Powder
DIRECTIONS 1. 2. 3. 4. 5. 6.
Combine cereal, coconut oil, and stevia in food processor. Pulse until finely crushed. Add chocolate chips and pulse just until slightly chopped and incorporated. Divide mixture among 4-1 cup dishes. Pat down evenly. Combine remaining ingredients, Greek yogurt through pudding mix, in a bowl and whisk well until combined. Divide pie filling among dishes. Cover and refrigerate until set.
Recipe by Patricia Hill
Calories 169, Fat 5g, Carbs 19g, Fiber 6g, Protein 18g
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
Oven Roasted Italian Chicken
and Vegetable Medley 4 servings INGREDIENTS 1 lb boneless skinless chicken breast ½ cup red onion, chopped 1 medium zucchini, in bite size pieces 2 cups grape tomatoes, halved 2 cups broccoli florets 1 cup yellow or orange bell pepper
1 Tbsp Olive oil 1 tsp minced garlic ½ tsp salt ½ tsp black pepper 2 tsp Italian seasoning ½ tsp paprika
DIRECTIONS 1. 2. 3. 4. 5.
Preheat oven to 400°. Cut chicken into bite size pieces. Coat baking sheet with non-stick cooking spray. Place chicken and veggies in large bowl. Drizzle with olive oil. Sprinkle seasonings over and toss well to coat. Spread out evenly on baking sheet and cook 15-20 minutes or until veggies are beginning to brown and chicken is cooked through.
Recipe by Patricia Hill
Calories 219, Fat 7g, Carbs 13g, Fiber 4g, Protein 27g
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
Strawberry Cheesecake Overnight Oats 2 servings INGREDIENTS ½ cup diced strawberries ¼ cup 0% plain Greek yogurt ⅓ cup unsweetened almond milk
½ cup quick oats 1 scoop vanilla whey isolate protein powder* 1 Tbsp chia seeds (optional)
*I used MuscleTech NitroTech Vanilla Whey Isolate
DIRECTIONS 1. 2. 3. 4. 5.
Combine oats, protein powder and chia seeds in mason jar. Place almond milk, yogurt, and strawberries in blender and pulse until liquefied. Pour over oat mixture. Seal jar and shake well until thoroughly blended. Store in refrigerator overnight. Serve cold or warmed in microwave. (May need to add an additional Tbsp of almond milk if too thick)
Recipe by Patricia Hill
Calories 209, Fat 4g, Carbs 21g, Fiber 5g, Protein 22g
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