MBK Monthly 2020 Sample Meal Plans by My Bariatric Kitchen

MBK Monthly CHOOSING SUCCESS ELITE MEMBER SUBSCRIPTION

Meal Plan Sample Packet

MBK Monthly CHOOSING SUCCESS Balanced Macros for weight loss is based on 1000 calories (with minimal exercise, <30 minutes per day), 40% protein, 35% high fiber carbs (fruits, veggies, whole grains), and 25% fats with 20+g fiber. This plan is more closely based on the Dietary Reference Intakes put forth by the Food and Nutrition Board and the Institute of Medicine. It's a very healthy balance of macros that allows for higher (high fiber) carbs and low fats, while still hitting protein goals. Balanced Keto for weight loss is based on 1200 calories (with minimal exercise, <30 minutes per day), 60% fats, 25% protein, and 15% high fiber carbs with 10+g fiber and works well for those with PCOS, Hashimotos, Type 2 Diabetes, or insulin resistance... or for those that have carb or sugar addictions. The plan I created is essentially a "lite" version of traditional keto and one that ensures that we (bariatric patients) still get the required level of proteins and enough carbs for proper body and brain function.

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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 Raspberry Almond Chia Overnight Oats*

1 serving Zucchini Bread Baked Oatmeal*, 2 slices turkey bacon

1 serving Zucchini Bread Baked Oatmeal, 2 slices turkey bacon

1 serving Raspberry Almond Chia Overnight Oats

1 serving Zucchini Bread Baked Oatmeal, 2 slices turkey bacon

SNACK 1

1 Vanilla Butter Cookie Protein Ball*❄

1 Caramel Frappuccino Protein Ball*❄

1 Vanilla Butter Cookie Protein Ball

1 Caramel Frappuccino Protein Ball

1 Vanilla Butter Cookie Protein Ball

1 Caramel Frappuccino Protein Ball

1 Vanilla Butter Cookie Protein Ball

LUNCH

1 serving Baked Cheddar Chicken Melt Tomato Cups*

1 serving Crock Pot Tortillaless Soup

1 serving Baked Cheddar Chicken Melt Tomato Cups

1 serving Crock Pot Tortillaless Soup

1 serving Baked Cheddar Chicken Melt Tomato Cups

1 serving Crock Pot Tortillaless Soup

1 serving Baked Cheddar Chicken Melt Tomato Cups

SNACK 2

1 Dannon Light & Fit Greek yogurt, any flavor, 2 Tbsp natural almonds

1 serving turkey jerky, ½ small Gala apple

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

1 serving turkey pepperoni, 1 Tbsp natural almonds, ½ cup unsweetened applesauce

1 Oikos Triple Zero Greek yogurt, any flavor, ¼ cup AllBran Buds

1 Oikos Triple Zero Greek yogurt, any flavor, 3 Tbsp AllBran Buds

1 serving turkey jerky, 1 Tbsp natural almonds, ½ small Gala apple

1 serving Creamy Garlic Basil Chicken with Broccoli*, ¼ cup quinoa

1 serving Egg Roll Skillet

1 serving Southwestern Unstuffed Pepper Skillet

1 serving Tomato Pesto Hasselback Chicken, 1 serving Sautéed Spinach

1 serving Creamy Garlic Basil Chicken with Broccoli, ¼ cup quinoa

DINNER SNACK 3

1 serving Savory Beef Meatballs in Creamy Mushroom Sauce, ¼ cup quinoa

1 serving Crock Pot Tortillaless Soup*, ½ small Gala apple

2 Zesty Lemon Poppy Seed Protein Cookies*

1 Dannon Light & Fit Greek yogurt, any flavor, 2 tsp mini semi-sweet chocolate chips

2 Zesty Lemon Poppy Seed Protein Cookies

1 Dannon Light & Fit Greek yogurt, any flavor, 2 tsp mini semi-sweet chocolate chips

2 Zesty Lemon Poppy Seed Protein Cookies

1 serving Zucchini Bread Baked Oatmeal

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

967 Calories, 41% Protein, 34% Carbohydrates, 25% Fat, 24g fiber

1000 Cals, 39% Protein, 35% Carbohydrates, 26% Fat, 16g Fiber

985 Calories, 39% Protein, 35% Carbohydrates, 26% Fat, 29g fiber

984 Calories, 40% Protein, 35% Carbohydrates, 25% Fat, 20g fiber

969 Calories, 40% Protein, 35% Carbohydrates, 25% Fat, 28g fiber

980 Calories, 40% Protein, 34% Carbohydrates, 26% Fat, 25g Fiber

979 Calories, 39% Protein, 35% Carbohydrates, 26% Fat, 28g fiber

*Save remainder for later

TCount what you need and freeze remainder February 28, 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.

02.28.2020 Balanced Macros Shopping List Produce □ 2 Small Gala apples □ 4 medium tomatoes □ 1 Roma tomato □ Green onions (scallions) □ Garlic paste □ Ginger paste □ 4 cups broccoli florets (or frozen) □ Limes (or juice) □ Minced garlic □ Celery □ 1 bag shredded cabbage and carrots □ Raspberries □ Onions □ Red bell pepper □ Green bell pepper □ 1 lb baby spinach □ 3-5 Lemons □ 16 oz baby portabellas, slices □ Fresh thyme □ Fresh parsley □ zucchini Dairy □ Unsweetened almond milk □ 3 Dannon Light & Fit Greek yogurt– any flavor □ 4 Oikos Triple Zero Greek yogurt– any flavor □ 1 Oikos Triple Zero Vanilla Greek yogurt □ 0% plain Greek yogurt □ 2% shredded sharp cheddar □ Part skim shredded mozzarella □ Greek yogurt cream cheese □ 3 eggs □ Grass-fed butter □ Fairlife (or unsweetened almond milk) Baking Goods/ Spices □ Pepper □ Pink Himalayan salt □ Mini semi-sweet chocolate chips □ Mrs. Dash Garlic Herb seasoning □ Flaxseed meal □ Coconut flour □ Caramel extract □ Dried basil □ Dried oregano □ Ground cinnamon □ Cayenne □ Paprika □ Chili powder □ Ground cumin □ Garlic powder

□ □ □ □ □ □ □ □

Chia seeds Almond extract Cooking sherry Cornstarch Butter extract Baking powder Poppy seeds Vanilla extract

Meat/ Frozen Food □ 2 lbs boneless skinless chicken thighs □ 2 ½ lbs boneless skinless chicken breast □ 2 lbs ground turkey □ 1 lb extra lean ground beef □ Turkey bacon □ Turkey jerky □ Turkey pepperoni Grocery Items □ All-Bran Buds □ Almond butter □ 2 large boxes Chicken stock □ Olive oil □ Quick oats □ Old Fashioned (Rolled) Oats □ Quinoa □ Unsweetened applesauce □ Worcestershire sauce □ Natural almonds □ 1 – 12 oz can chicken breast □ Decaf espresso powder □ 15oz can black beans □ 15oz can corn (or frozen) □ 8oz tomato sauce □ 15oz can fire roasted tomatoes w/ chiles □ 15oz can petite diced tomatoes □ Rice wine vinegar □ Low sodium soy sauce □ Sesame oil □ 1 can beef consommé □ Beef stock □ Dijon mustard □ Small jar pesto □ Olive oil non-stick spray Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly Baked Cheddar Chicken Melt Tomato Cups 4 servings INGREDIENTS 4 medium tomatoes 12 oz canned chicken breast, drained ¼ cup 0% plain Greek yogurt

½ cup 2% shredded sharp cheddar cheese 1 Tbsp minced green onion ½ tsp Mrs. Dash Garlic Herb seasoning

DIRECTIONS 1. Preheat oven to 425°. 2. Using a sharp knife, cut a circle off the top of the tomato, approximately ½” below stem. Use a spoon to scoop out seeds and pulp, creating a bowl. Set aside. 3. Combine all remaining ingredients in mixing bowl. 4. Carefully scoop the chicken salad into tomatoes. Place in small baking dish. 5. Bake for 15 minutes or until heated through and cheese has fully melted. 6. Let rest for 1-2 minutes before serving.

Recipe by Patricia Hill

Calories 146, Fat 5g, Carbs 7g, Fiber 2g, Protein 20g

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 2020

MBK Monthly Caramel Frappuccino Protein Balls 8 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* 2 tsp decaf espresso powder

¼ cup natural almond butter 1 ½ tsp caramel extract 3 Tbsp unsweetened almond milk

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Combine Oats through espresso powder in bowl of food processor. 2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter, extract, and almond milk to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of almond milk, 1 tsp at a time. 4. Form mixture into 8 balls. 5. Refrigerate.

Recipe by Patricia Hill

Calories 124, Fat 6g, Carbs 10g, Fiber 2g, Protein 9g

MBK Monthly Creamy Garlic Basil Chicken with Broccoli 8 servings INGREDIENTS 2 lbs boneless skinless chicken thighs ½ tsp salt ¼ tsp black pepper 1 tsp dried basil 2 tsp olive oil 1 ½ cup chicken stock

1 Tbsp garlic paste 1 Tbsp dried basil ¼ tsp salt ¼ tsp black pepper 4 oz Greek yogurt cream cheese, softened 4 cups broccoli florets

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8. 9.

Season chicken thighs with salt, pepper, and basil. In large skillet, heat 2 tsp olive oil over medium high heat. Add thighs to skillet and cook 3 minutes per side to slightly brown. Transfer to crock pot. In mixing bowl, combine chicken stock, garlic paste, basil, salt, and pepper. Whisk well to combine. Pour over chicken. Cook 2-3 hours on high or 4-5 hours on medium. Soften cream cheese for 10-20 seconds in microwave. Carefully remove chicken. Add cream cheese to liquid in crock pot and whisk well to combine. Turn heat to high. Add broccoli florets and toss in liquid. Add chicken back to crock and gently nestle down into sauce and broccoli. Continue cooking 20-30 minutes or until broccoli is crisp tender (or cooked to desired doneness). Serve 1 chicken thigh with 1/3 cup broccoli and drizzle with sauce.

Serving suggestion: Top with a sprinkling of chopped chives, fresh parsley, or grated parmesan cheese (include nutritional stats).

Recipe by Patricia Hill

Calories 184, Fat 7g, Carbs 5g, Fiber 2g, Protein 24g

MBK Monthly Crock Pot Tortillaless Soup 8 servings INGREDIENTS 1 ½ lbs boneless skinless chicken breast 15oz can black beans, drained and rinsed 15oz can corn, drained ½ cup diced yellow onion 8 oz tomato sauce 15oz can Fire Roasted tomatoes w/ chiles 4 cups low sodium chicken stock 2 Tbsp lime juice

1 tsp salt ½ tsp black pepper ¼ tsp cayenne (optional or to taste) ¾ tsp paprika ¾ tsp chili powder 1 ½ tsp ground cumin ½ tsp garlic powder Lime wedges for serving

DIRECTIONS 1. 2. 3. 4.

Place chicken in the bottom of the crock pot. Top with black beans, corn, and onion. Combine seasonings, salt through garlic powder in a small bowl. Add to crock pot. Combine tomato sauce, tomatoes, chicken broth and lime juice. Pour over chicken and vegetables making sure liquid goes beneath each breast. 5. Stir gently to incorporate spices. 6. Cover and cook on low for 6-8 hours, or 4-6 on high. 7. 30 minutes before serving, gently shred chicken with two forks and let continue cooking.

Serving Suggestions: Top each serving with a squeeze of lime wedge. For your family, serve topped with crunchy tortilla strips. Add diced avocado, fresh cilantro, or a dollop of plain Greek yogurt (just remember to include the calories!)

Recipe by Patricia Hill

Calories 194, Fat 3g, Carbs 20g, Fiber 5g, Protein 24g

MBK Monthly Egg Roll Skillet 5 servings INGREDIENTS ¼ cup chicken stock 1 Tbsp rice wine vinegar 2 Tbsp low sodium soy sauce 2 tsp sesame oil 1 tsp ginger paste 1 lb ground turkey

2 tsp olive oil 4 tsp minced garlic 1 stalk celery, julienned (thin strips) 4 scallions, julienned 1 bag shredded cabbage & carrot

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8.

In small bowl, combine chicken stock through ginger paste. Whisk well to combine and set aside. Heat large skillet or Dutch oven over medium-high heat. Add olive oil and ground turkey. Cook, stirring frequently, until meat is cooked through and crumbled. Drain off any excess liquid. Add garlic, Sauté 1-2 minutes. Stir in celery, scallions, and cabbage/carrot blend. Add sauce to skillet and cook 4-5 minutes, or until cabbage is tender, stirring frequently. Serve immediately with additional chopped green onions and soy sauce if desired.

Recipe by Patricia Hill

Calories 173, Fat 4g, Carbs 9g, Fiber 3g, Protein 25g

MBK Monthly Raspberry Almond Chia Overnight Oats 2 servings INGREDIENTS ½ cup quick oats 1 scoop vanilla whey isolate protein* 2 tsp chia seeds ⅓ cup unsweetened almond milk

¼ cup Oikos Triple Zero vanilla Greek yogurt ½ tsp almond extract ½ cup raspberries

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. 2. 3. 4. 5.

Combine oats THROUGH chia seeds in mason style jar. Place almond milk THROUGH raspberries in blender and pulse until liquefied. Pour mixture over oats and seal jar with lid. Shake well. 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.)

Recipe by Patricia Hill

Calories 203, Fat 4g, Carbs 21g, Fiber 6g, Protein 22g

MBK Monthly Sautéed Spinach 6 servings INGREDIENTS 1 Tbsp olive oil ¼ cup minced onion 2 tsp minced garlic 1 lb fresh baby spinach

¼ tsp salt (to taste) ¼ tsp black pepper 2 tsp lemon juice (more to taste)

DIRECTIONS 1. 2. 3. 4. 5.

Heat olive oil in large non-stick skillet over medium-high heat. Add onion and sauté 4-5 minutes or until translucent. Add garlic and cook 1 minute. Reduce heat to medium. Add spinach, salt, pepper, and optional spice in Note below. Continue stirring occasionally until spinach is coated in oil mixture and has wilted. Remove from heat as soon as spinach has wilted. 6. Sprinkle with lemon juice and taste for additional salt if needed.

Note: To compliment flavors in your meal, add ¼ tsp dried basil (for Italian), ¼ tsp dried oregano (for Mediterranean) when you add salt and pepper.

Recipe by Patricia Hill

Calories 42, Fat 2g, Carbs 3g, Fiber 1g, Protein 2g

MBK Monthly Savory Beef Meatballs in Creamy Mushroom Sauce 4 servings INGREDIENTS 1 lb extra lean beef ¼ cup quick oats ⅛ tsp cayenne ½ tsp paprika ½ tsp salt ⅛ tsp. ground pepper 1 egg whites 1 Tbsp unsalted better 16 oz baby portabella, sliced 1 cup onion, sliced

1 Tbsp fresh thyme, chopped 2 cloves garlic, minced or pressed 2 Tbsp cooking sherry 1 can beef consommé 1 Tbsp Worcestershire 1 Tbsp Dijon mustard ½ cup non-fat plain Greek yogurt 1 Tbsp cornstarch 2 Tbsp Fairlife milk 2 Tbsp chopped fresh parsley, optional

DIRECTIONS 1. Preheat oven to 350º. 2. Spray baking sheet with cooking spray and set aside. 3. In a large bowl, combine ground beef through egg whites, 4. Shape mixture into 1-inch balls and place on previously prepared baking sheet. 5. Bake for 16 to 18 minutes, or until cooked through. 6. For mushroom sauce, place butter in sauce pan on medium heat until melted. 7. Add mushrooms and sauté until browned. 8. Add onions, thyme, and garlic and sauté until onions are translucent and mushrooms are softened. 9. Add cooking sherry and cook until liquid is nearly evaporated, 1-2 minutes. 10. Add beef consommé, Worcestershire, and Dijon and cook over medium heat until mixture comes to a low simmer. 11. In a small cup, combine milk and cornstarch and whisk to combine. Add to saucepan, stirring well. 12. Allow to simmer until thickened, stirring frequently. 13. Reduce heat to low and add Greek yogurt. Stir well and heat until warmed. 14. Remove off heat, add meatballs and stir until heated through. 15. Sprinkle with parsley and serve immediately

Recipe by Jo Michienzi

Calories 212, Fat 8g, Carbs 10g, Fiber 2g, Protein 24g

MBK Monthly Southwest Un-Stuffed Pepper Skillet 6 servings INGREDIENTS 1 Tbsp olive oil 1 cup diced yellow onion 1 red bell pepper, diced 1 green bell pepper, diced 1 lb ground turkey 2 tsp minced garlic 14 oz can petite diced tomatoes 1 ½ tsp chili powder

1 tsp ground cumin 1 tsp dried oregano ½ tsp salt ¼ tsp pepper ½ cup quinoa, rinsed and drained 1 cup beef stock ½ cup 2% shredded sharp cheddar

DIRECTIONS 1. 2. 3. 4. 5.

Heat olive oil in large non-stick skillet over medium high heat. Add onion and peppers and sauté until beginning to soften, 4-5 minutes. Add ground turkey and cook, stirring frequently, until no pink remains. Add garlic and cook 1 minute. Add tomatoes, chili powder, cumin, oregano, salt, and pepper. Cook, stirring occasionally, until most of the liquid has evaporated. 6. Add quinoa and beef stock. Bring to a boil, reduce heat to simmer, cover, and cook 12-15 minutes or until quinoa is cooked and liquid has been absorbed. 7. Top with cheese and cover for a few minutes to melt.

Recipe by Patricia Hill

Calories 240, Fat 7g, Carbs 21g, Fiber 4g, Protein 25g

MBK Monthly Tomato Pesto Hasselback Chicken 4 servings INGREDIENTS 1 lb boneless skinless chicken breast 1 Roma tomato, seeded and finely diced 1 Tbsp pesto* ½ cup shredded part skim mozzarella Olive oil non-stick spray Salt & pepper

Brine 1 cup hot water ¼ cup pink Himalayan salt 1 tsp dried Mrs. Dash Garlic Herb seasoning 4 cups cold water

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8. 9.

Dissolve salt in hot water in a large bowl. Add Mrs. Dash and cold water. Brine chicken in mixture on countertop for a minimum of 30 minutes to 1 hour. Preheat oven to 350°. Coat baking sheet with non-stick cooking spray. Remove chicken from brine and discard brine. Gently pat chicken dry. Using a sharp knife, cut slits crosswise across breasts about ¾ of the way through the breast. Make slits approximately ½” apart, yielding 6-8 slits depending on the size of the breast. Combine tomato, pesto, and mozzarella in a small bowl, tossing well to coat everything in the pesto. Divide mixture between each of the slits in the chicken, stuffing down into the slit. Place on baking sheet. Spritz each with a short blast of olive oil non-stick cooking spray and season lightly with salt and pepper. Bake for 20-25 minutes or until chicken is cooked through.

Recipe by Patricia Hill

Calories 172, Fat 7g, Carbs 3g, Fiber 0g, Protein 25g

MBK Monthly Vanilla Butter Cookie Protein Balls 8 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* ½ tsp butter extract (more to taste)

1 tsp vanilla extract 1 Tbsp natural almond butter 3 Tbsp Greek yogurt cream cheese* 2-3 Tbsp almond milk

*can sub low-fat or Neufchatel

DIRECTIONS 1. Combine oats THROUGH vanilla extract in bowl of food processor. 2. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. 3. Add almond butter, cream cheese, 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. Form mixture into 8 balls and refrigerate.

Recipe by Patricia Hill

Calories 84, Fat 3g, Carbs 5g, Fiber 1g, Protein 8g

MBK Monthly Zesty Lemon Poppy Seed Protein Cookies 6 servings INGREDIENTS ¼ cup quick oats 3 Tbsp flaxseed meal 3 Tbsp coconut flour ¼ tsp baking powder ½ scoop vanilla whey protein powder* ½ tsp poppy seeds 2 tsp fresh lemon zest 5 Tbsp fresh lemon juice

3 Tbsp unsweetened almond milk 1 tsp vanilla extract Glaze (optional) ½ scoop vanilla protein powder 2 tsp lemon juice 1-2 Tbsp unsweetened almond milk

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Preheat oven to 375°. Lightly coat 6 cups of a muffin tin with non-stick spray. Set aside. 2. Combine oats, flaxseed, coconut flour, baking powder, protein, poppy seeds, zest, lemon juice, almond milk and vanilla extract in mixing bowl. Stir until well combined. 3. Divide mixture evenly between muffin cups and spread to cover bottom. 4. Bake 10-12 minutes. 5. Meanwhile, prepare glaze. Combine all ingredients in small dish. Glaze should be slightly thick, but still able to drizzle. Add additional almond milk if needed. 6. Drizzle cookies with glaze and refrigerate.

Recipe by Patricia Hill

(with Glaze) Calories 75, Fat 2g, Carbs 7g, Fiber 2g, Protein 7g (without Glaze) Calories 63, Fat 2g, Carbs 7g, Fiber 2g, Protein 4g

MBK Monthly Zucchini Bread Baked Oatmeal 8 servings INGREDIENTS 1 ½ cups rolled oats 1 ½ scoops vanilla protein powder* 3 Tbsp ground flaxseed 1 tsp baking powder ½ tsp ground cinnamon

½ tsp salt 1 cup unsweetened almond milk 2 large egg whites ¾ cup shredded zucchini

*I used MuscleTech NitroTech Vanilla Whey Isolate

DIRECTIONS 1. Preheat oven to 350°. 2. Spray square baking dish with non-stick cooking spray. 3. Combine oats, protein, flaxseed, baking powder, cinnamon, and salt in large mixing bowl and toss ingredients to combine. 4. Combine almond milk and egg whites in small bowl and whisk to combine. Stir in zucchini. 5. Pour liquids into dry mix and stir until well combined. Mixture will be thick. 6. Spread mixture evenly in baking dish. 7. Bake for 25-30 minutes or until center is set and top is beginning to brown slightly. 8. Allow to cool completely. Cut into 8 even portions and store in Ziploc sandwich baggies in refrigerator.

Recipe by Patricia Hill

Calories 114, Fat 2g, Carbs 12g, Fiber 2g, Protein 9g

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

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 Butter Pecan Noatmeal*

1 serving Eggless Sausage Breakfast Bake*

1 Butter Pecan Noatmeal

1 serving Eggless Sausage Breakfast Bake

1 Butter Pecan Noatmeal

1 serving Eggless Sausage Breakfast Bake

1 Butter Pecan Noatmeal

SNACK 1

1 Vanilla Butter Cookie Protein Ball*

1 Lemon Cranberry Poppy Seed Fat Bomb*

1 Vanilla Butter Cookie Protein Ball

1 Lemon Cranberry Poppy Seed Fat Bomb

1 Vanilla Butter Cookie Protein Ball

1 Lemon Cranberry Poppy Seed Fat Bomb

1 Vanilla Butter Cookie Protein Ball

LUNCH

1 serving Baked Cheddar Chicken Melt Tomato Cups*

1 serving Mexican Chicken Soup

1 serving Baked Cheddar Chicken Melt Tomato Cups

1 serving Mexican Chicken Soup

1 serving Baked Cheddar Chicken Melt Tomato Cups

1 serving Mexican Chicken Soup

1 serving Baked Cheddar Chicken Melt Tomato Cups

SNACK 2

3 oz lean deli turkey, 2 Tbsp natural almonds, 6 baby carrots

1 Dannon Light & Fit Greek yogurt, any flavor, 1 Tbsp natural almonds

1 serving turkey jerky, 1 Tbsp macadamia nuts

1 serving turkey pepperoni, ½ cup unsweetened applesauce

1 serving turkey pepperoni, 1 Tbsp natural almonds

1 Tbsp macadamia nuts, 6 baby carrots

1 serving turkey jerky, 1 Tbsp macadamia nuts

DINNER

1 serving Mexican Chicken Soup

1 serving Egg Roll Skillet

1 serving Creamy Garlic Basil Chicken with Broccoli

1 serving Smothered Pork Chops, ¼ cup riced cauliflower, 1 tsp grass-fed butter

1 serving Tomato Pesto Hasselback Chicken, 1 serving Sautéed Spinach

1 serving Savory Beef Meatballs in Creamy Mushroom Sauce, ¼ cup broccoli, 1 tsp grass-fed butter

1 serving Creamy Garlic Basil Chicken with Broccoli

SNACK 3

1 Coconut Pecan Chocolate Chip Cookie*

1 Coconut Pecan Chocolate Chip Cookie

2 Coconut Pecan Chocolate Chip Cookies

1 Coconut Pecan Chocolate Chip Cookie

2 Coconut Pecan Chocolate Chip Cookies

1 Coconut Pecan Chocolate Chip Cookie

2 Coconut Pecan Chocolate Chip Cookies

1168 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 14g Fiber

*Save remainder for later

1187 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 10g Fiber

1151 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 15g Fiber

TCount what you need and freeze remainder February 28, 2020

1190 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 10g Fiber

1178 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 15g Fiber

1202 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 11g Fiber

1151 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 15g Fiber

02.28.2020 Balanced Keto Shopping List Produce □ 4 medium tomatoes □ 1 Roma tomato □ Green onions (scallions) □ 2 lemons □ Minced garlic □ Baby carrots □ Riced cauliflower (or frozen) □ Broccoli (or frozen) □ Garlic paste □ Ginger paste □ Celery □ 1 bag shredded cabbage & carrots □ 2 Red bell peppers □ Red onion □ 2 Sweet onions □ Asparagus (or broccoli – see recipe) □ Cilantro □ 1 lb baby spinach □ 24 oz baby portabella, sliced □ Fresh thyme Dairy □ Unsweetened almond milk □ 1 Dannon Light & Fit Greek yogurt– any flavor □ 4% plain Greek yogurt □ shredded sharp cheddar □ shredded Italian cheese blend □ shredded mozzarella □ 4 cream cheese □ heavy cream □ 1 egg □ Grass-fed butter Baking Goods/ Spices □ Pepper □ Pink Himalayan salt □ Mrs. Dash Garlic Herb seasoning □ Flaxseed meal □ Coconut flour □ Coconut oil □ Cayenne □ Paprika □ Chili powder □ Ground cumin □ Ground chipotle pepper □ Dried oregano □ Dried thyme □ Cooking sherry □ Cornstarch □ Butter extract □ Baking powder

□ □ □ □ □ □ □ □ □ □ □

Poppy seeds Vanilla extract Hemp hearts Almond flour Chia seeds Unsweetened coconut flakes Swerve granular Chopped pecans Sugar-free chocolate chips Ghee Low sugar dried cranberries

Meat/ Frozen Food □ 3 lbs boneless skinless chicken thighs □ 1 lb boneless skinless chicken breast □ 1 lb ground pork □ 1 lb bonelss pork chops □ 1 lb ground turkey breakfast sausage □ 1 lb 93% ground beef □ Turkey jerky □ Lean deli turkey □ Turkey pepperoni Grocery Items □ 2 large box chicken stock □ Rice wine vinegar □ Low sodium soy sauce □ Sesame oil □ Olive oil □ Unsweetened applesauce □ Worcestershire sauce □ Natural almonds □ Macadamia nuts □ 1 – 12 oz can chicken breast □ mayonnaise □ 15oz can fire roasted tomatoes □ 1 can beef consommé □ Dijon mustard □ Small jar pesto Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly Baked Cheddar Chicken Melt Tomato Cups 4 servings INGREDIENTS 4 medium tomatoes 12 oz canned chicken breast, drained ¼ cup mayonnaise

½ cup shredded sharp cheddar cheese 1 Tbsp minced green onion ½ tsp Mrs. Dash Garlic Herb seasoning

Recipe by Patricia Hill

Calories 230, Fat 16g, Carbs 7g, Fiber 2g, Protein 16g

MBK Monthly Butter Pecan Noatmeal 4 servings INGREDIENTS 1 cup unsweetened almond milk 4 Tbsp hemp hearts (seeds) 4 Tbsp almond flour 2 Tbsp chia seeds 2 Tbsp unsweetened coconut flakes 2 Tbsp ground flaxseed

2 Tbsp Swerve (to taste) ⅛ tsp pink Himalayan sea salt 2 Tbsp chopped pecans ½ tsp butter extract ½ tsp vanilla extract

DIRECTIONS 1. 2. 3. 4.

Combine all ingredients EXCEPT pecans and both extracts in medium saucepan. Heat over medium heat, stirring constantly, until thickened and warmed, approximately 4-5 minutes. Remove from heat and mix in pecans and extracts. Divide into 4 serving containers.

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.

Recipe by Patricia Hill

Calories 212, Fat 17g, Carbs 14g, Fiber 5g, Protein 9g

MBK Monthly Coconut Pecan Chocolate Chip Cookies 15 servings INGREDIENTS 6 Tbsp grass fed butter, softened 4 oz cream cheese, softened 1 Tbsp heavy cream ½ cup Swerve granulated ½ tsp vanilla ¾ cup coconut flour

½ scoop vanilla whey isolate ¼ tsp pink Himalayan salt 1 ½ tsp baking powder 2 Tbsp unsweetened coconut flakes 2 Tbsp chopped pecans 2 Tbsp sugar-free chocolate chips

DIRECTIONS 1. Preheat oven to 350°. Line a baking sheet with parchment paper and set aside. 2. In mixing bowl, combine butter, cream cheese, heavy cream, and Swerve. Mix with electric mixer until light and fluffy, scraping down sides as needed. 3. Add vanilla and mix. 4. Add coconut flour, protein powder, salt, and baking powder. Mix until well combined. If too stiff, add additional heavy cream, 1 teaspoon at a time, until a smooth dough forms. 5. Stir in coconut, pecans, and chocolate chips. 6. Roll mixture into 15 – approximately 1” balls and place on cookie sheet. Flatten slightly. 7. Bake for 15-18 minutes, or until lightly brown around edges. Transfer to cooling rack.

Recipe by Patricia Hill

Calories 117, Fat 9g, Carbs 6g, Fiber 2g, Protein 3g

MBK Monthly Creamy Garlic Basil Chicken with Broccoli 8 servings INGREDIENTS 2 lbs boneless skinless chicken thighs ½ tsp salt ¼ tsp black pepper 1 tsp dried basil 2 Tbsp olive oil 1 ¼ cups chicken stock 1 Tbsp garlic paste

1 Tbsp dried basil ¼ tsp salt ¼ tsp black pepper 4 oz cream cheese, softened ¼ cup heavy cream 4 cups broccoli florets

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8. 9.

Season chicken thighs with salt, pepper, and 1 tsp basil. In large skillet, heat olive oil over medium high heat. Add thighs to skillet and cook 3 minutes per side to slightly brown. Transfer to crock pot. In mixing bowl, combine chicken stock, garlic paste, remaining basil, salt, and pepper. Whisk well to combine. Pour over chicken. Cook 2-3 hours on high or 4-5 hours on medium. Soften cream cheese for 10-20 seconds in microwave. Carefully remove chicken. Add cream cheese and heavy cream to liquid in crock pot and whisk well to combine. Turn heat to high. Add broccoli florets and toss in liquid. Add chicken back to crock and gently nestle down into sauce and broccoli. Continue cooking 20-30 minutes or until broccoli is crisp tender (or cooked to desired doneness). Serve 1 chicken thigh with 1/3 cup broccoli and drizzle with sauce.

Serving suggestion: Top with a sprinkling of chopped chives, fresh parsley, or grated parmesan cheese (include nutritional stats).

Recipe by Patricia Hill

Calories 231, Fat 13g, Carbs 3g, Fiber 1g, Protein 22g

MBK Monthly Egg Roll Skillet 5 servings INGREDIENTS ¼ cup chicken stock 1 Tbsp rice wine vinegar 2 Tbsp low sodium soy sauce 2 tsp sesame oil 1 tsp ginger paste 1 lb ground pork

1 Tbsp olive oil 4 tsp minced garlic 1 stalk celery, julienned (thin strips) 4 scallions, julienned 1 bag shredded cabbage & carrot

DIRECTIONS 1. 2. 3. 4. 5. 6. 7. 8.

In small bowl, combine chicken stock through ginger paste. Whisk well to combine and set aside. Heat large skillet or Dutch oven over medium-high heat. Add olive oil and ground pork. Cook, stirring frequently, until meat is cooked through and most of the liquid has evaporated. Add garlic, Sauté 1-2 minutes. Stir in celery, scallions, and cabbage/carrot blend. Add sauce to skillet and cook 4-5 minutes, or until cabbage is tender, stirring frequently. Serve immediately with additional chopped green onions and soy sauce if desired.

Recipe by Patricia Hill

Calories 288, Fat 21g, Carbs 7g, Fiber 2g, Protein 17g

MBK Monthly Eggless Sausage Breakfast Bake 4 servings INGREDIENTS 1 Tbsp Ghee, melted 1 large red bell pepper, cut in 1” pieces ½ cup coarsely chopped sweet onion ½ lb fresh asparagus, cut in thirds* ¼ tsp pink Himalayan sea salt

⅛ tsp black pepper 1 lb ground turkey breakfast sausage 2 tsp minced garlic ½ cup shredded Italian cheese blend

*can sub chopped broccoli

DIRECTIONS 1. Preheat oven to 400°. 2. Place bell pepper, onion, asparagus, and Ghee in square baking dish. Toss to coat. Season with salt and pepper and bake 15-20 minutes or until softened and beginning to brown slightly*. 3. Meanwhile, cook sausage in large skillet over medium high heat until crumbled and no pink remains. Drain off any excess fat. 4. Add garlic and sauté 1-2 minutes. 5. Add sausage to baking dish with vegetables and toss gently. Top with shredded cheese. 6. Turn oven to broil and cook for 2-3 minutes or until cheese has melted and is turning golden brown.

Note: If asparagus stalks are very thin, add them to the pepper and onions ½ way through cooking time.

Recipe by Patricia Hill

Calories 243, Fat 13g, Carbs 8g, Fiber 2g, Protein 23g

MBK Monthly Lemon Cranberry Poppy Seed Fat Bombs 16 servings li

INGREDIENTS 6 oz cream cheese, very soft ¼ cup coconut oil, melted ½ cup super fine almond flour 2 Tbsp Swerve granulated sweetener 1 Tbsp poppy seeds

1 tsp vanilla extract 2 tsp lemon juice 1 tsp lemon zest 3 Tbsp chopped low sugar cranberries ½ cup unsweetened coconut flakes, divided

DIRECTIONS 1. Combine cream cheese, coconut oil, almond flour, sweetener, poppy seeds, vanilla, lemon juice, lemon zest, chopped cranberries and ¼ cup coconut flakes in bowl. Use a stand mixer if you have one to make it a bit easier. 2. Mix until thoroughly combined and a thick dough forms. 3. Cover and freeze mixture for 10-15 minutes or until firm enough to scoop and form into balls. 4. Form mixture into 16 balls. Roll each ball in remaining ¼ cup coconut. 5. Freeze again for 30 minutes. 6. Store in fridge or freezer.

Recipe by Patricia Hill

Calories 105, Fat 9g, Carbs 4g, Fiber 1g, Protein 2g

MBK Monthly Mexican Chicken Soup in Crock Pot 8 servings INGREDIENTS 1 lb boneless skinless chicken thighs 1 - 15oz can Fire Roasted Diced Tomatoes 1 large red bell pepper, chopped ½ cup chopped red onion 1 Tbsp minced garlic 1 ½ cups chicken stock 1 tsp chili powder 1 tsp ground cumin 1 tsp dried oregano

1 tsp paprika ½ tsp ground chipotle pepper ½ tsp pink Himalayan sea salt ¼ tsp black pepper 1 cup heavy cream 4 oz cream cheese, softened 1 cup shredded sharp cheddar cheese ¼ cup chopped cilantro

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

Place chicken thighs in single layer in bottom of crock pot. Add all remaining ingredients EXCEPT heavy cream, cream cheese, cheddar, and cilantro. Stir to blend. Cook on HIGH heat for 3-4 hours or on LOW for 6-7 hours. Shred chicken with two forks. Add heavy cream, cream cheese, and cheddar. Stir to blend. Continue cooking 30 minutes or until all cheese has melted and mixture is hot. 7. Stir in cilantro.

Recipe by Patricia Hill

Calories 314, Fat 23g, Carbs 6g, Fiber 1g, Protein 17g

MBK Monthly Sautéed Spinach 6 servings INGREDIENTS 1 Tbsp olive oil ¼ cup minced onion 2 tsp minced garlic 1 lb fresh baby spinach

¼ tsp salt (to taste) ¼ tsp black pepper 2 tsp lemon juice (more to taste)

DIRECTIONS 1. 2. 3. 4. 5.

Note: To compliment flavors in your meal, add ¼ tsp dried basil (for Italian), ¼ tsp dried oregano (for Mediterranean) when you add salt and pepper.

Recipe by Patricia Hill

Calories 42, Fat 2g, Carbs 3g, Fiber 1g, Protein 2g

MBK Monthly Savory Beef Meatballs in Creamy Mushroom Sauce 5 servings INGREDIENTS 1 lb 93% ground beef ¼ cup almond flour ⅛ tsp cayenne ½ tsp paprika ½ tsp salt ⅛ tsp. ground pepper 1 egg white 1 Tbsp ghee 16 oz baby portabella, sliced 1 cup onion, sliced

1 Tbsp fresh thyme, chopped 2 cloves garlic, minced or pressed 2 Tbsp cooking sherry 1 can beef consommé 1 Tbsp Worcestershire 1 Tbsp Dijon mustard ½ cup 4% plain Greek yogurt 2 Tbsp heavy cream 1 Tbsp cornstarch 2 Tbsp chopped fresh parsley, optional

DIRECTIONS 1. Preheat oven to 350º. 2. Spray baking sheet with cooking spray and set aside. 3. In a large bowl, combine ground beef through egg white. 4. Shape mixture into 1-inch balls and place on previously prepared baking sheet. 5. Bake for 16 to 18 minutes, or until cooked through. 6. For mushroom sauce, place ghee in sauce pan on medium heat until melted. 7. Add mushrooms and sauté until browned. 8. Add onions, thyme, and garlic and sauté until onions are translucent and mushrooms are softened. 9. Add cooking sherry and cook until liquid is nearly evaporated, 1-2 minutes. 10. Add beef consommé, Worcestershire, and Dijon and cook over medium heat until mixture comes to a low simmer. Stir in heavy cream. 11. In a small cup, whisk 1 Tbsp water and cornstarch to combine. Add to saucepan, stirring well. 12. Allow to simmer until thickened, stirring frequently. 13. Reduce heat to low and add Greek yogurt. Stir well and heat until warmed. 14. Remove off heat, add meatballs and stir until heated through. 15. Sprinkle with parsley and serve immediately

Recipe by Patricia Hill

Calories 305, Fat 16g, Carbs 13g, Fiber 2g, Protein 28g

MBK Monthly Smothered Pork Chops 4 servings INGREDIENTS 1 Tbsp olive oil 1 Tbsp Ghee 1 large sweet onion, sliced thinly 1 tsp minced garlic 8 oz button or baby portabella mushrooms

¼ tsp salt ¼ tsp pepper 1 lb boneless pork chops ½ cup chicken broth ¼ tsp dried thyme

DIRECTIONS 1. Heat oil and ghee in large skillet over medium heat. 2. Add onion and garlic. Season lightly with salt and pepper. 3. Cook, uncovered, stirring frequently for 10 minutes or until onions are beginning to soften. Add mushrooms and continue cooking, 10-15 minutes until onions are golden brown and soft. Remove mixture from skillet and set aside. 4. Increase heat in skillet to medium-high. Season pork chops with salt and pepper. 5. Add chops to pan and cook 3 minutes. Turn chops over and reduce heat to medium, cooking on the second side until juices run clear, about 7 to 10 more minutes. Remove chops to a plate and tent with foil. 6. Add broth to skillet and scrape up any browned bits. Add thyme. 7. Bring to a boil and reduce by ½, approximately 5 minutes. 8. Add onion mixture back to pan and stir gently until heated through, approximately 2-3 minutes. 9. Top chops with onion mixture and serve.

Recipe by Patricia Hill

Calories 288, Fat 16g, Carbs 9g, Fiber 1g, Protein 21g

MBK Monthly Tomato Pesto Hasselback Chicken 4 servings INGREDIENTS 1 lb boneless skinless chicken breast 1 Tbsp olive oil Salt & pepper 1 Roma tomato, seeded and finely diced 2 Tbsp pesto* ½ cup shredded mozzarella

Brine 1 cup hot water ¼ cup pink Himalayan salt 1 tsp dried Mrs. Dash Garlic Herb seasoning 4 cups cold water

*I used Barillo Pesto

DIRECTIONS 1. 2. 3. 4. 5.

Dissolve salt in hot water in a large bowl. Add Mrs. Dash and cold water. Brine chicken in mixture on countertop for a minimum of 30 minutes to 1 hour. Preheat oven to 350°. Coat baking sheet with non-stick cooking spray. Remove chicken from brine and discard brine. Gently pat chicken dry. Using a sharp knife, cut slits crosswise across breasts about ¾ of the way through the breast. Make slits approximately ½” apart, yielding 6-8 slits depending on the size of the breast. 6. Brush chicken breasts with olive oil. 7. Combine tomato, pesto, and mozzarella in a small bowl, tossing well to coat everything in the pesto. 8. Divide mixture between each of the slits in the chicken, stuffing down into the slit. 9. Place on baking sheet and season lightly with salt and pepper. 10. Bake for 20-25 minutes or until chicken is cooked through.

Recipe by Patricia Hill

Calories 229, Fat 12g, Carbs 3g, Fiber 0g, Protein 25g

MBK Monthly Vanilla Butter Cookie Protein Balls 8 servings INGREDIENTS ½ cup almond flour 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* ½ tsp butter extract (more to taste) 1 tsp vanilla extract

1 Tbsp grass fed butter 3 Tbsp cream cheese 2-3 Tbsp almond milk

DIRECTIONS 1. Combine almond flour THROUGH vanilla extract in bowl of food processor. 2. Add butter, cream cheese, and 2 Tbsp almond milk to mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon almond milk, 1 tsp at a time. 3. Form mixture into 8 balls and refrigerate.

Recipe by Patricia Hill

Calories 106, Fat 7g, Carbs 3g, Fiber 1g, Protein 8g