MBK Monthly: Choosing Success Simply Balanced Meal Plan Sample by My Bariatric Kitchen

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 serving Baked Egg Canadian Bacon Cups*, ¼ cup berries

1 serving Baked Egg Canadian Bacon Cups, ¼ cup berries

1 Oikos Triple Zero Greek yogurt, any flavor, ⅓ cup AllBran Buds

1 serving Baked Egg Canadian Bacon Cups, ¼ cup berries

SNACK 1

1 Toasted Coconut Protein BallT*

1 Toasted Coconut Protein Ball

LUNCH

1 serving Zesty “Fried” Chicken*, ½ cup green beans

1 serving Savory Salmon Salad*, 1 WASA Multi-grain Crispbread

1 serving Zesty “Fried” Chicken, ½ cup green beans

1 serving Herbed Turkey Meatloaf w/ Mushroom Brown Gravy, ¼ cup broccoli, ¼ cup quinoa

1 serving Zesty “Fried” Chicken, ½ cup green beans

1 serving Savory Salmon Salad, 1 WASA Multi-grain Crispbread

1 serving Zesty “Fried” Chicken, ½ cup green beans

SNACK 2

1 Oikos Triple Zero Greek yogurt, any flavor, ⅓ cup AllBran Buds

3 oz deli turkey or ham, 1 Baby Bel light cheese

1 Oikos Triple Zero Greek yogurt, any flavor, ⅓ cup AllBran Buds

DINNER

1 serving Herbed Turkey Meatloaf w/ Mushroom Brown Gravy*, ¼ cup broccoli, ¼ cup quinoa

1 serving Orange Teriyaki Chicken Skewers*, ½ cup mixed vegetables

1 serving Herbed Turkey Meatloaf w/ Mushroom Brown Gravy, ¼ cup broccoli, ¼ cup quinoa

1 serving Orange Teriyaki Chicken Skewers, ½ cup mixed vegetables

1 serving Herbed Turkey Meatloaf w/ Mushroom Brown Gravy, ¼ cup broccoli, ¼ cup quinoa

1 serving Orange Teriyaki Chicken Skewers, ½ cup mixed vegetables

1 serving Herbed Turkey Meatloaf w/ Mushroom Brown Gravy, ¼ cup broccoli, ¼ cup quinoa

SNACK 3

1 serving Peanut Butter Cookie Dough Fluff*

1 serving Peanut Butter Cookie Dough Fluff

1 small Gala apple, 1 Tbsp natural peanut butter

1 serving Peanut Butter Cookie Dough Fluff

999 Calories, 41% Protein 34% Carbohydrates, 25% Fat, 27g Fiber

957 Calories, 40% Protein 36% Carbohydrates, 24% Fat, 28g Fiber

999 Calories, 41% Protein 34% Carbohydrates, 25% Fat, 27g Fiber

949 Calories, 39% Protein 36% Carbohydrates, 25% Fat, 29g Fiber

999 Calories, 41% Protein 34% Carbohydrates, 25% Fat, 27g Fiber

957 Calories, 40% Protein 36% Carbohydrates, 24% Fat, 28g Fiber

999 Calories, 41% Protein 34% Carbohydrates, 25% Fat, 27g Fiber

*Save remainder for later

TCount what you need and freeze remainder May 8, 2020

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.

05.08.2020 Simply Balanced Shopping List Produce □ Garlic □ 1 shallot □ 1 onion □ Green beans □ Broccoli crowns □ Sliced mushrooms □ Mixed vegetables (fresh or frozen) □ Small Gala apple □ Berries – of choice □ Lemon juice □ Ginger paste □ Garlic paste Dairy □ Unsweetened almond milk □ 0% plain Greek yogurt □ 16oz fat free cottage cheese □ Grass-fed butter □ 8 eggs □ 7 Oikos Triple Zero Greek yogurt – any flavor □ Baby bel light cheese □ 2% shredded sharp cheddar cheese □ Parmesan cheese Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Almond flour □ Cornmeal □ Baking powder □ Ground flaxseed □ Ground cinnamon □ Italian herb seasoning □ Dried parsley □ Smoked paprika □ Paprika □ Cumin □ Garlic powder □ Dried thyme □ Truvia Nectar/ honey □ Vanilla extract □ Coconut extract □ Mini semi-sweet chocolate chips □ Unsweetened coconut flakes

Meat/ Frozen Food □ 1 lb. boneless, skinless chicken breast □ 1 lb. chicken tenderloins □ 1 lb. ground turkey □ Deli ham / turkey □ Canadian bacon □ Sugar free whipped topping Grocery Items □ Wooden or metal skewers □ Quinoa □ Quick oats □ PB2 powder □ Natural almond butter □ Natural peanut butter □ Olive oil □ Non-stick olive oil cooking spray □ All Bran Buds □ WASA Multi Grain crispbread □ Chicken broth □ Low sodium soy sauce □ Sugar free orange marmalade □ Cooking Sherry □ 1 – 5oz can salmon □ Dijon mustard □ Tomato paste □ Worcestershire sauce □ 1 pkg brown gravy mix Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly Baked Egg Canadian Bacon Cups 6 servings INGREDIENTS 6 slices Canadian Bacon 6 large eggs 6 Tbsp grated parmesan cheese

1 tsp Italian herb seasoning Salt pepper

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

Preheat the oven to 350Â° Spray 6 muffin cups with non-stick cooking spray. Place one slice Canadian bacon in each cup and gently push down to form cup. Crack one egg into each well. Sprinkle Italian herb seasoning over all cups and season with salt and pepper. Top each egg with 1 Tbsp parmesan. Bake 15 minutes or until cheese is golden brown.

Recipe by Patricia Hill

Calories 126, Fat 8g, Carbs 1g, Fiber 0g, 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. ÂŠ My Bariatric Kitchen, Patricia A. Hill 2018

MBK Monthly Orange Teriyaki Chicken Skewers 4 servings INGREDIENTS 1 lb chicken tenderloins ¼ cup sugar free orange marmalade ¼ cup low sodium soy sauce 2 Tbsp cooking Sherry

1 tsp ginger paste 1 tsp garlic paste wood or metal skewers

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

Place chicken tenders in gallon size Ziploc bag. Combine orange marmalade through garlic paste in medium size bowl and whisk well to combine. Pour over chicken and marinade for a minimum of 30 minutes to 1 hour. If using wooden skewers, soak skewers in water for 30 minutes prior to using. Preheat grill to medium-high and coat racks with non-stick cooking spray. Thread two chicken tenders on each skewer. Grill chicken for 3-4 minutes per side or until chicken is cooked through.

Alt Cooking Method: Heat oven broiler to HIGH and move rack to 5” from heat source. Coat broiler rack with non-stick cooking spray. Cook skewers 3-4 minutes per side or until chicken is cooked through. Watch carefully so as not to burn. Lower rack if necessary.

Recipe by Patricia Hill

Calories 131, Fat 2g, Carbs 5g, Fiber 2g, Protein 25g

MBK Monthly Peanut Butter Cookie Dough Fluff 6 servings INGREDIENTS 16oz fat free cottage cheese ¼ tsp vanilla extract 1 scoop vanilla whey isolate* 1 Tbsp natural peanut butter

¼ cup PB2 2 Tbsp unsweetened almond milk 4 oz frozen sugar free whipped topping, thawed 2 Tbsp mini semi-sweet chocolate chips

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. 2. 3. 4. 5.

Combine cottage cheese and vanilla extract in food processor and pulse until smooth. Add protein powder, peanut butter, and PB2 and pulse until incorporated. Add almond milk and pulse. Transfer to large mixing bowl. Stir in whipped topping and chocolate chips. Separate into 6 serving containers and refrigerate until set.

Recipe by Patricia Hill

Calories 151, Fat 4g, Carbs 12g, Fiber 1g, Protein 17g

MBK Monthly Savory Salmon Salad 2 servings INGREDIENTS 5 oz can salmon, drained 1 large hard-boiled egg, chopped 3 Tbsp 0% plain Greek yogurt 2 Tbsp minced shallot 1 tsp Dijon mustard 1 tsp lemon juice

1 tsp honey 2 tsp dried parsley ¼ tsp smoked paprika ¼ tsp salt ⅛ tsp pepper

DIRECTIONS 1. Combine salmon, egg, and minced shallot in mixing bowl. Toss to combine. 2. Add all remaining ingredients and mix well. 3. Refrigerate a minimum of 30 minutes to allow flavors to blend.

Recipe by Patricia Hill

Calories 145, Fat 5g, Carbs 6g, Fiber 0g, Protein 18g

MBK Monthly Toasted Coconut Protein Balls 9 servings INGREDIENTS ¼ cup unsweetened coconut flakes 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder*

¼ cup natural almond butter 2-3 Tbsp unsweetened almond milk 1 tsp coconut extract

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Heat small non-stick skillet to medium. Add coconut and cook, stirring constantly, until golden brown. Remove from pan and let cool completely. 2. Combine Oats THROUGH protein powder in bowl of food processor. 3. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 4. Add almond butter through coconut extract to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon almond milk. 5. Add toasted coconut and pulse just enough to incorporate. 6. Form mixture into 10 balls and refrigerate.

Recipe by Patricia Hill

Calories 121, Fat 7g, Carbs 8g, Fiber 3g, Protein 7g

MBK Monthly Herbed Turkey Meatloaf with Mushroom Brown Gravy 5 servings INGREDIENTS 1 lb ground turkey breast 1 ½ tsp tomato paste 1 ½ tsp Worcestershire ⅓ cup quick oats ¼ cup minced onion 1 tsp minced garlic 1 ½ tsp olive oil 1 egg 1 ½ tsp dried parsley ½ tsp dried thyme

2 oz sliced mushrooms 1 ½ tsp grass-fed butter ½ tsp minced garlic 1 package brown gravy mix 1 cup water 1 ½ tsp Worcestershire

DIRECTIONS 1. Preheat oven to 350°. 2. Spray baking sheet with cooking spray and set aside. 3. Combine ground turkey through thyme in a large bowl. Mix well with your hands to combine. 4. Form mixture into a loaf shape – approximately 9” long and 4” wide. 5. Bake 40 minutes. Remove from oven and let rest 5 minutes before serving. 6. Meanwhile, heat butter in large nonstick saucepan over medium-high heat. 7. Add mushrooms and cook, stirring frequently, until softened and beginning to brown. 8. Add garlic and cook 1 minute. 9. Combine gravy mix, water, and Worcestershire in large measuring cup or bowl. Whisk well. 10. Add mixture to mushrooms and garlic, stirring well. Bring mixture to a low boil. Reduce heat to medium and cook 2 minutes. Turn to LOWEST setting and stir occasionally until meatloaf has finished cooking.

Recipe by Patricia Hill

Calories 180, Fat 5g, Carbs 8g, Fiber 1g, Protein 24g

MBK Monthly Zesty “Fried” Chicken 4 servings INGREDIENTS 1 lb boneless skinless chicken breast 4 Tbsp cornmeal 2 tsp paprika 1 tsp salt

1 tsp black pepper ½ tsp ground cumin 1 tsp garlic powder

DIRECTIONS 1. Combine cornmeal THROUGH garlic powder in a shallow dish and stir to combine. 2. Pound chicken breasts to an even thickness. 3. Rinse chicken breast with water (do not pat dry) and coat both sides of chicken with a light coating of cornmeal mixture. 4. Spray large non-stick skillet with cooking spray and preheat to medium. 5. Cook chicken 8-10 minutes or until cooked through, turning occasionally to brown evenly on both sides.

Recipe by Patricia Hill

Calories 134, Fat 3g, Carbs 5g, Fiber 1g, Protein 23g