Simply Healthy Meal Plan Notes This meal plan is designed to be as flexible as possible. In most situations, I will provide an alternative if a ready-to-cook grocery option is not available. Please note, it is very important that you prepare foods in the order that they appear on the plans, as subsequent days may depend on the leftovers from Monday or Tuesday, etc. This week: 1. If you cannot find the La Banderita Low Carb tortillas, feel free to use Mission or whatever low-carb/high fiber brand you have. Simply make the adjustment in My Fitness Pal. 2. If you cannot find the Hormel or other pre-marinated pork tenderloin, simply purchase a package of tenderloins and prepare one of the marinade recipes included. Most come in a package of two, so go ahead and put the second in a separate Ziploc baggie with some of the marinade and freeze for a later week. -orPrepping tip! Purchase extra chicken breast, boneless center cut pork loin chops, or even salmon. Prepare marinade for the week and use the extra to marinade other meats. Seal one or two servings in a quart Ziploc baggie, add enough marinade to coat, and toss in freezer. Thaw and cook! These will definitely be used in weeks to come!
Remember… this is not an exact science, but you do need to be close! Tracking is very important, especially if you make any changes. Tracking ahead of time allows you to adjust and rebalance days so that you remain within 2-3% of your target goals.
4 oz marinated pork tenderloin, ½ cup steamed mixed veggies 1 Oikos Triple Zero Greek yogurt, any flavor, 2 tsp Tollhouse mini chocolate chips
1 serving SH Mediterranean Chicken Bowl*
1 serving turkey jerky, 1 Baby Bel Light
4 oz Hormel (or other) marinated pork tenderloin (any flavor – or use MBK Marinade of choice)*, ½ cup broccoli
1 Oikos Triple Zero Greek yogurt, any flavor, 2 tsp Tollhouse mini chocolate chips
996 Calories, 40% Protein 29% Carbohydrates, 31% Fat, 12g Fiber
1 La Banderita Low Carb Soft Taco Tortilla, 4 oz lean deli ham, 1 wedge laughing cow cheese
⅓ cup fat-free cottage cheese, 1 no sugar added diced peach snack cup
4 oz rotisserie chicken (no skin) from 3-4lb chicken, 1 serving Quinoa Almond Pilaf*, ¼ cup green beans
1 Oikos Triple Zero Greek yogurt, any flavor
982 Calories, 40% Protein 30% Carbohydrates, 30% Fat, 22g Fiber
LUNCH
SNACK 2
DINNER
SNACK 3
*Save remainder for later
1 serving turkey jerky, 1 Baby Bel Light
1 Peanut Butter Chocolate Chip Protein Ball
1 Peanut Butter Chocolate Chip Protein Ball*T
SNACK 1 July 1, 2022
TCount what you need and freeze remainder
996 Calories, 40% Protein 29% Carbohydrates, 31% Fat, 12g Fiber
1 serving SH Mediterranean Chicken Bowl
1 Peanut Butter Chocolate Chip Protein Ball
1 serving Apple Cinnamon Overnight Oats
1 serving Apple Cinnamon Overnight Oats*
1 slice Dave’s Killer 21 Grain thin-sliced bread, 1 tsp grassfed butter, 1 large egg
WEDNESDAY
TUESDAY
MONDAY
BREAKFAST 996 Calories, 40% Protein 29% Carbohydrates, 31% Fat, 12g Fiber
1 Oikos Triple Zero Greek yogurt, any flavor, 2 tsp Tollhouse mini chocolate chips
4 oz marinated pork tenderloin, ½ cup broccoli
1 serving turkey jerky, 1 Baby Bel Light
1 serving SH Mediterranean Chicken Bowl
1 Peanut Butter Chocolate Chip Protein Ball
1 serving Apple Cinnamon Overnight Oats
FRIDAY
996 Calories, 40% Protein 29% Carbohydrates, 31% Fat, 12g Fiber
1 Oikos Triple Zero Greek yogurt, any flavor, 2 tsp Tollhouse mini chocolate chips
4 oz marinated pork tenderloin, ½ cup steamed mixed veggies
1 serving turkey jerky, 1 Baby Bel Light
1 serving SH Mediterranean Chicken Bowl
1 Peanut Butter Chocolate Chip Protein Ball
1 serving Apple Cinnamon Overnight Oats
SATURDAY
993 Calories, 39% Protein 31% Carbohydrates, 30% Fat, 17g Fiber
1 Dannon Light & Fit Greek yogurt, any flavor
1 serving SH Chicken Bacon Ranch Pizza
2 oz lean deli turkey, 1 Baby Bel Light, ½ cup unsweetened applesauce
1 La Banderita Low Carb Soft Taco Tortilla, 4 oz lean deli ham, 1 wedge laughing cow cheese
1 Peanut Butter Chocolate Chip Protein Ball
1 slice Dave’s Killer 21 Grain thin-sliced bread, 1 tsp grassfed butter, 1 large egg
SUNDAY
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.
982 Calories, 40% Protein 30% Carbohydrates, 30% Fat, 22g Fiber
1 Oikos Triple Zero Greek yogurt, any flavor
4 oz rotisserie chicken (no skin), 1 serving Quinoa Almond Pilaf, ¼ cup green beans
⅓ cup fat-free cottage cheese, 1 no sugar added diced peach snack cup
1 La Banderita Low Carb Soft Taco Tortilla, 4 oz lean deli ham, 1 wedge laughing cow cheese
1 Peanut Butter Chocolate Chip Protein Ball
1 slice Dave’s Killer 21 Grain thin-sliced bread, 1 tsp grassfed butter, 1 large egg
THURSDAY
07.01.2022 Simply Healthy Shopping List Produce □ 1 English cucumber □ 1 lemon (for juice) □ 12 cherry tomatoes □ Broccoli (or frozen) □ Green beans (or frozen) □ Minced garlic □ Mixed veggies (or frozen) Dairy □ 0% plain Greek yogurt □ 1 Dannon Light & Fit Greek yogurt, any flavor □ 3 large eggs □ 6 Oikos Triple Zero Greek yogurts, any flavor □ Baby Bel Light cheeses □ Fat-free shredded mozzarella □ Grass-fed butter □ Large fat-free cottage cheese □ Laughing Cow Cheese wedges □ Unsweetened almond milk Baking Goods/ Spices □ Dried basil □ Dried oregano □ Flaxseed meal □ Ground cinnamon □ Salt/pepper □ Slivered almonds □ Vanilla extract
Meat/ Frozen Food □ 1 lb marinated pork tenderloin □ 12 oz low sodium deli ham □ 2 oz low sodium deli turkey □ 3-4lb Rotisserie Chicken □ Turkey bacon bits (or turkey bacon) Grocery Items □ Applesauce, unsweetened □ Chicken stock □ Dave’s Killer 21 Grain Thin Sliced Bread □ FlatOut Light Original Flatbreads □ La Banderita Low Carb Soft Taco tortillas □ Mini semi-sweet chocolate chips □ No Sugar Added Peach Snack Cups □ Olive oil □ Peanut butter, natural □ Quick oats □ Quinoa □ Ranch dressing mix packet □ Turkey jerky Health Food □ Vanilla whey isolate protein powder* *To purchase BariSuccess Vanilla Whey Isolate Protein Powder, visit Amazon: https://amzn.to/3zrV9go
MBK Monthly Peanut Butter Chocolate Chip Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops BariSuccess Vanilla Whey Isolate Protein Powder 1 Tbsp PB2
¼ cup natural peanut butter ¼ tsp vanilla extract 3 Tbsp unsweetened almond milk 1 ½ Tbsp Tollhouse mini chocolate chips
DIRECTIONS 1. Combine oats, flaxseed, protein powder, and PB2 in bowl of food processor. 2. Melt peanut butter in small dish in microwave for 30-45 seconds on HIGH. 3. Add peanut butter, extract, and 2 Tbsp almond milk to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon almond milk, 1 tsp at a time. 4. Add chocolate chips, pulsing just a few times to incorporate. 5. Form mixture into 9 balls and refrigerate.
Calories 124, 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 2022
MBK Monthly Cinnamon Apple Overnight Oats 2 servings INGREDIENTS ½ cup quick cook oats 1 scoop BariSuccess Vanilla Whey Isolate Protein Powder ⅓ cup unsweetened almond milk
¼ cup unsweetened applesauce ½ tsp cinnamon
DIRECTIONS 1. 2. 3. 4.
Combine all ingredients in mason style jar. Seal with lid. Shake ingredients well until combined. Store in refrigerator overnight. Serve cold or warmed in microwave. (May need to add an additional Tbsp of almond milk to thin if becomes too thick.)
Calories 167, Fat 3g, Carbs 19g, Fiber 4g, 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 2022
My Bariatric Kitchen Quinoa Almond Pilaf 8 servings INGREDIENTS 1 ⅓ cup chicken stock ⅔ cup quinoa, rinsed and drained 2 tsp minced garlic
¼ cup chopped slivered almonds ½ tsp salt ¼ tsp black pepper (+/- to taste)
DIRECTIONS 1. 2. 3. 4.
Add all ingredients to medium saucepan. Bring to a boil. Cover and reduce heat to low. Cook 10-15 minutes, or according to package instructions. Fluff with fork and taste for salt and pepper.
Calories 73, Fat 2g, Carbs 10g, 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 2022
My Bariatric Kitchen Mediterranean Chicken Bowl Using Rotisserie Chicken and Quinoa Almond Pilaf (leftovers) 4 servings INGREDIENTS ½ cup Quinoa Almond Pilaf 12 oz rotisserie chicken, no skin, chopped 12 cherry tomatoes, quartered ¾ cup diced English cucumber 1 Tbsp lemon juice
2 tsp olive oil 1 tsp dried oregano 1 tsp dried basil Salt and pepper to taste Addition lemon for garnish if desired
DIRECTIONS 1. Divide quinoa equally between 4 storage containers. 2. Top each bowl with 3 oz chicken. 3. Combine tomatoes, cucumber, lemon juice, olive oil, oregano, and basil in small bowl and toss well to coat. Season with salt and pepper if desired. 4. Divide mixture evenly over chicken. Drizzle with additional lemon juice if desired. Cover and refrigerate.
Calories 213, Fat 9g, Carbs 9g, Fiber 2g, 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 2022
My Bariatric Kitchen Marinades for Chicken, Pork, Seafood, or Beef
Zesty Marinade (12 servings) 2 Tbsp cider vinegar 2 Tbsp orange juice 2 Tbsp Worcestershire sauce 2 Tbsp olive oil
1 tsp Truvia Nectar 1 tsp Montreal Chicken Seasoning 1 tsp Chili powder 1 tsp minced garlic Calories 25, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Rosemary Lemon Marinade (12 servings) 2 Tbsp olive oil 2 Tbsp lemon juice 2 tsp minced garlic ½ tsp Truvia Nectar
1 tsp crushed dried rosemary ½ tsp salt ½ tsp lemon zest ¼ tsp black pepper Calories 21, Fat 2g, Carbs 0g, Fiber 0g, Protein 0g
Zesty Dijon (12 servings) ½ cup balsamic vinegar ¼ cup Dijon mustard 2 Tbsp olive oil
½ tsp black pepper ⅛ tsp salt 2 tsp minced garlic Calories 20, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Herb (12 servings) 2 Tbsp Dijon Mustard 1 tsp dried crushed rosemary 1 tsp dried oregano 1 small shallot, minced
2 tsp red wine vinegar 1 tsp soy sauce 2 tsp minced garlic 1 Tbsp water Calories 23, Fat 0g, Carbs 3g, Fiber 0g, Protein 0g
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 2022
Homestyle Savory (12 servings) ¼ cup olive oil ⅓ cup low sodium soy sauce ¼ cup Worcestershire sauce ¼ cup red wine vinegar 3 Tbsp lemon juice
1 Tbsp dry mustard (spice aisle) ½ tsp salt 1½ tsp black pepper 1 Tbsp minced garlic Calories 20, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
Greek (12 servings) ¼ cup lemon juice 1 Tbsp olive oil 1 Tbsp red wine vinegar 1 tsp minced garlic 2 tsp dried oregano
½ tsp crushed rosemary ½ tsp dried basil ½ tsp dried mint ¾ tsp salt ¼ tsp black pepper Calories 13, Fat 1g, Carbs 1g, Fiber 0g, Protein 0g
Southwest (12 servings) ¼ cup orange juice 1 ½ Tbsp olive oil 1 Tbsp red wine vinegar 2 tsp minced garlic 1 tsp chili powder
½ tsp ground cumin ¾ tsp dried oregano ½ tsp salt ¼ tsp black pepper ⅛ tsp ground cinnamon (optional) Calories 14, Fat 1g, Carbs 1g, Fiber 0g, Protein 0g
Southwestern II (12 servings) 2 Tbsp olive oil ¼ cup lime juice ½ tsp Truvia Nectar ½ tsp lime zest 1 tsp minced garlic 1 tsp chili powder
1 tsp dried oregano ½ tsp onion powder ½ tsp paprika ½ tsp ground cumin ½ tsp salt ¼ tsp black pepper Calories 24, Fat 2g, Carbs 1g, Fiber 0g, Protein 0g
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 2022
My Bariatric Kitchen Chicken Bacon Ranch Pizza 2 servings INGREDIENTS 1 FlatOut Light Original Flatbread 2 Tbsp 0% plain Greek yogurt ½ tsp Ranch Dressing Mix
¼ + 2 Tbsp cup fat free shredded mozzarella 3 oz chopped Rotisserie Chicken 1 Tbsp turkey bacon bits (or 1 slice cooked, crumbled)
DIRECTIONS 1. Place FlatOut on paper towel in microwave. Cook on HIGH for 30 seconds. Flip over and cook for an additional 30 seconds. 2. Place FlatOut on baking sheet. 3. Spread Greek yogurt evenly over top leaving ½” border. 4. Evenly sprinkle dressing mix over yogurt. Mix into yogurt with back of spoon, spreading evenly. 5. Top with ¼ cup cheese, followed by chicken, and bacon. Top with remaining 2 Tbsp cheese. 6. Bake 5-7 minutes or until cheese has melted and is cooked to your liking.
Calories 174, Fat 5g, Carbs 13g, Fiber 5g, 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 2022