MBK Monthly: Choosing Success Simply Keto Meal Plan Sample

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

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 serving Havarti Baked Egg Cups*, ¼ cup applesauce

1 Strawberry Shortcake Noatmeal*

1 serving Havarti Baked Egg Cups, ¼ cup applesauce

1 serving Lemon Blueberry Mug Cakes, 2 Tbsp natural almonds

1 serving Havarti Baked Egg Cups, ¼ cup applesauce

1 Strawberry Shortcake Noatmeal

1 serving Havarti Baked Egg Cups, ¼ cup applesauce

SNACK 1

1 Cinnamon Maple Pecan Protein Ball, ¼ c unsweetened applesauce

1 Cinnamon Maple Pecan Protein Ball

1 Cinnamon Maple Pecan Protein Ball, ¼ unsweetened applesauce

1 Cinnamon Maple Pecan Protein Ball

1 Cinnamon Maple Pecan Protein Ball, ¼ c unsweetened applesauce

1 Cinnamon Maple Pecan Protein Ball

1 Cinnamon Maple Pecan Protein Ball, ¼ c unsweetened applesauce

LUNCH

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes*

1 serving Meat Lovers Deep Dish Pizza

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes

4 oz chicken thighs w/ any marinade, ¼ cup steamed broccoli, 1 tsp grass-fed butter

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes

1 serving Meat Lovers Deep Dish Pizza

1 serving Herbed Tuna & Cottage Cheese Stuffed Tomatoes

SNACK 2

1 Oikos Triple Zero Greek yogurt, any flavor, 1 ½ Tbsp macadamia nuts

1 serving Lemon Blueberry Mug Cake

1 Oikos Triple Zero Greek yogurt, any flavor, 1 ½ Tbsp macadamia nuts

¼ cup macadamia nuts, ½ cup unsweetened applesauce

1 Oikos Triple Zero Greek yogurt, any flavor, 1 ½ Tbsp macadamia nuts

1 serving Lemon Blueberry Mug Cake

1 Oikos Triple Zero Greek yogurt, any flavor, 1 ½ Tbsp macadamia nuts

DINNER

1 serving Meat Lovers Deep Dish Pizza

4 oz chicken thighs w/ any marinade, ¼ cup steamed broccoli, 1 tsp grass-fed butter

1 serving Meat Lovers Deep Dish Pizza

1 serving Pork Chops with Creamy Dijon Sauce, ¼ cup zucchini, 1 tsp grass-fed butter

1 serving Meat Lovers Deep Dish Pizza

1 serving Pork Chops with Creamy Dijon Sauce, ¼ cup zucchini, 1 tsp grass-fed butter

1 serving Meat Lovers Deep Dish Pizza

SNACK 3

1 serving Creamy Chocolate Mousse*

1 Oikos Triple Zero Greek yogurt, any flavor, 3 Tbsp macadamia nuts

1 serving Creamy Chocolate Mousse

1 Dannon Light & Fit Greek yogurt, any flavor

1 serving Creamy Chocolate Mousse

1 Oikos Triple Zero Greek yogurt, any flavor, 1 Tbsp macadamia nuts

1 serving Creamy Chocolate Mousse

1175 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 15g Fiber

*Save remainder for later

1173 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 23g Fiber

1175 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 15g Fiber

TCount what you need and freeze remainder June 7, 2019

1184 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 13g Fiber

1175 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 15g Fiber

1174 Calories, 26% Protein, 14% Carbohydrates, 60% Fat, 21g Fiber

1175 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 15g Fiber

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.

06.07.19 Simply Keto Shopping List

Produce □ Garlic □ 4 large Roma tomatoes □ 1 small cucumber □ Chives □ Lemon juice □ Blueberries Dairy □ Unsweetened almond milk □ Heavy whipping cream □ ½&½ □ 9 large eggs □ Grass-fed butter □ 6 Oikos Triple Zero Greek yogurt – any flavor □ 1 Dannon Light & Fit Greek yogurt – any flavor □ Cream cheese □ Full-fat cottage cheese □ Ricotta cheese □ Havarti cheese □ Shredded mozzarella cheese Baking Goods/ Spices □ Salt/ Pepper □ Pink Himalayan salt □ Almond flour □ Coconut flour □ Baking soda □ Ground flaxseed □ Hemp seeds □ Chia seeds □ Unsweetened dark cocoa powder □ Liquid stevia □ Erythritol □ Swerve □ Maple extract □ Vanilla extract □ Cinnamon □ Dried basil □ Dried Italian herbs □ Poultry seasoning □ Onion powder □ Dried parsley □ Dried oregano □ Crushed red pepper flakes

Meat/ Frozen Food □ 2 lbs. boneless pork loin chops □ 8 oz. boneless, skinless chicken thighs □ 2 sliced thick cut bacon □ 1 link Italian sausage □ Turkey pepperoni □ Sugar-free whipped topping □ Broccoli (or fresh) Grocery Items □ Almond butter □ Coconut butter □ Ghee □ Olive oil □ Chopped pecans □ Macadamia nuts □ Freeze dried strawberries □ Unsweetened apple sauce □ Chicken stock □ White wine vinegar □ Red wine vinegar □ Dijon mustard □ 2 - 5 oz. cans albacore tuna □ 1 – 14 oz. can (low/no sugar) crushed tomatoes *Please include ingredients for marinated chicken Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly

Cinnamon Maple Pecan

Protein/Energy Balls 9 servings INGREDIENTS ½ cup almond flour 3 tbsp. ground flaxseed 1 ½ scoops Vanilla Protein Powder* 1 tsp ground cinnamon

1 ½ tsp maple extract 2 Tbsp almond butter 3 Tbsp unsweetened almond milk 2 Tbsp chopped pecans

*I used MuscleTech NitroTech Vanilla Whey Isolate

DIRECTIONS 1. Combine almond flour through maple extract in food processor. Pulse to combine.

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 mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of almond milk.

4. Add pecans and pulse just until combined.

5. Form mixture into 9 balls. Refrigerate.

Recipe by Patricia Hill

Calories 107, Fat 7g, Carbs 4g, Fiber 1g, 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 2018

MBK Monthly

Creamy Chocolate Mousse

4 servings INGREDIENTS 1 oz coconut butter, softened 10 drops liquid stevia 2 oz cream cheese, softened 2 oz ricotta cheese

1 Tbsp unsweetened dark cocoa powder 2 oz heavy whipping cream ½ tsp vanilla extract

DIRECTIONS 1.

2.

3.

4.

Blend coconut butter, stevia, cream cheese, ricotta, and cocoa powder in food processor until smooth.

In separate cup, whip heavy cream and vanilla extract with hand mixer until stiff peaks form.

Gently fold whipped cream into chocolate mixture and stir just until blended.

Refrigerate until set.

Recipe by Patricia Hill

Calories 183, Fat 17g, Carbs 2g, Fiber 0g, 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. Š My Bariatric Kitchen, Patricia A. Hill 2018

MBK Monthly

Creamy Dijon Pork Chops 2 servings INGREDIENTS 2 boneless pork loin chops ¼ tsp salt ¼ tsp black pepper ¼ tsp poultry seasoning 1 ½ tsp Ghee

½ tsp minced garlic ¼ cup chicken stock ¾ tsp Dijon mustard 2 Tbsp whipping cream

DIRECTIONS 1. Season both sides of pork chops with salt, pepper, and poultry seasoning.

2. Add Ghee to small skillet and preheat to medium-high.

3. Add chops and cook, turning once, until temperature reaches 145 degrees and juices run clear.

4. Remove chops from skillet and set aside.

5. Add garlic to skillet and cook 1 minute, stirring constantly.

6. Add broth and Dijon and whisk to combine.

7. Bring to a boil and let cook 3-4 minutes, stirring occasionally until beginning to thicken slightly.

8. Add cream and stir to combine.

9. Heat just to a boil and add pork chops and any juices back to pan to reheat.

10. Turn chops several times to coat with sauce.

11. Serve immediately drizzled with pan sauce.

Recipe by Patricia Hill

Calories 264, Fat 17g, Carbs 1g, Fiber 0g, 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

Havarti Baked Eggs

4 servings INGREDIENTS 4 large eggs 4 tsp grass-fed butter 4 Tbsp whipping cream

4 Tbsp grated Havarti cheese* Pink Himalayan sea salt to taste Black pepper to taste

DIRECTIONS 1. Preheat oven to 425°.

2. Place 1 tsp butter in each of 4-3oz ramekins or other small individual baking cups. (Muffin tin can be used if lined with individual silicone liners). Spread butter around bottom and sides of each cup.

3. Gently crack one egg into each cup.

4. Top each egg with 1 Tbsp whipping cream and 1 Tbsp cheese.

5. Sprinkle with salt and pepper.

6. Bake 8-10 minutes or until white is firm and center is still soft.

*Tip: Place cheese in freezer for 10-15 minutes prior to grating to allow it to firm up some. Other cheeses may be substituted; cheddar, swiss, etc.

Recipe by Patricia Hill

Calories 184, Fat 16g, Carbs 1g, Fiber 0g, 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. Š 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

Lemon Blueberry Mug Cakes

4 servings INGREDIENTS 3 large eggs ¼ cup heavy cream ¼ cup coconut flour ¼ cup lemon juice

1 ½ tsp erythritol (more to taste) ⅛ tsp pink Himalayan sea salt ¼ tsp baking soda ¼ cup fresh blueberries

DIRECTIONS 1.

2.

3.

4.

5.

6.

7.

Preheat oven to 375°. Spray 4-5 oz ramekins with non-stick cooking spray.

Whisk together eggs, cream, coconut flour, lemon juice, erythritol, and salt.

Allow to rest for 5 minutes and stir again until completely smooth.

Add baking soda and stir again.

Pour mixture evenly into ramekins.

Top evenly with blueberries, pressing slightly down into batter.

Bake 18-20 minutes or until edges begin to brown slightly and the center bounces back when gently pressed. A toothpick entered in the center (not through a blueberry) should come out clean.

8. Allow to cool slightly then serve.

Top with sugar free whipped topping and/or fresh blueberries.

Recipe by Patricia Hill

Calories 138, Fat 9g, Carbs 8g, Fiber 4g, 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

Marinades

for Chicken, Pork, Seafood, or Beef 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 1 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 small shallot, minced

1 tsp red wine vinegar ½ tsp soy sauce 1 tsp minced garlic ½ Tbsp 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 2018

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 2 minced garlic Calories 20, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g

Greek (6 servings) 2 Tbsp lemon juice 1 ½ 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 2 tsp olive oil 1 ½ tsp red wine vinegar 1 tsp minced garlic ½ tsp chili powder

¼ tsp ground cumin ¼ tsp dried oregano ¼ tsp salt ⅛ tsp black pepper ⅛ tsp ground cinnamon (optional) Calories 14, Fat 1g, Carbs 1g, Fiber 0g, Protein 0g

Southwestern II (6 servings) 1 Tbsp olive oil 2 Tbsp lime juice ¼ 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 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. Meanwhile, place all sauce ingredients in medium saucepan. Bring to a low boil, reduce heat, and simmer 15 minutes.

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

8. Spread 1 cup sauce over toppings.

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

10. 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

Strawberry Shortcake Noatmeal 2 servings INGREDIENTS ½ cup unsweetened almond milk 2 Tbsp hemp seeds 2 Tbsp chia seeds 2 Tbsp ground flaxseed ¼ cup freeze dried strawberries

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 & ½.

Recipe by Patricia Hill

Calories 223, Fat 16g, Carbs 11, Fiber 8g, 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 2018