MBK Monthly Sample Meal Plan by My Bariatric Kitchen

Sample Meal Plans January 2022

My Bariatric Kitchen & Living Healthy Nutritoin LLC

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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FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 serving Roasted Chicken Vegetable Quiche*, ½ cup strawberry halves

1 serving Roasted Chicken Vegetable Quiche, ½ cup raspberries

1 serving Roasted Chicken Vegetable Quiche, ½ cup blueberries

1 serving Roasted Chicken Vegetable Quiche, ½ cup unsweetened applesauce

1 serving Roasted Chicken Vegetable Quiche, ½ cup strawberry halves

1 serving Roasted Chicken Vegetable Quiche, ½ cup raspberries

1 serving Roasted Chicken Vegetable Quiche, ½ cup blueberries

SNACK 1

1 Coconut Lemon Protein Ball*

1 Coconut Lemon Protein Ball

1 serving Tuna Club Salad Lettuce Wraps*, 5 baby carrots

1 serving Buffalo Chicken Salad, 1 WASA Multigrain Crispbread, 5 baby carrots

1 serving Tuna Club Salad Lettuce Wraps, 5 baby carrots

1 serving Buffalo Chicken Salad, 1 WASA Multigrain Crispbread, 5 baby carrots

1 serving Tuna Club Salad Lettuce Wraps, 5 baby carrots

1 serving Buffalo Chicken Salad, 1 WASA Multigrain Crispbread, 5 baby carrots

1 Oikos Triple Zero Greek yogurt, any flavor, 2 Tbsp All Bran Buds, ¼ cups strawberry halves

1 Dannon Light & Fit yogurt, any flavor, ½ small Gala apple, 1 WASA Multigrain Crispbread

½ small Gala apple, 1¼ oz turkey jerky

1 serving Buffalo Chicken Salad*, 1 WASA Multigrain Crispbread, 5 baby carrots 1 Oikos Triple Zero Greek yogurt, any flavor, 2 Tbsp All Bran Buds, ¼ cups strawberry halves

1 small Gala apple, 3 oz lean deli turkey or ham

½ small Gala apple, 1¼ oz turkey jerky

½ small Gala apple, 1 WASA Multigrain Crispbread, 1 Laughing Cow Light Cream Cheese wedge

1 serving Chicken Pozole*, 1 Tbsp diced onion

1 serving Sweet & Sour Cabbage Skillet, ½ cup green beans

1 serving Garlic Parm Turkey Meatballs,* ½ cup broccoli

1 serving Lemon Zucchini Baked Flounder, ¼ cup quinoa

1 serving Chicken Pozole, 1 Tbsp diced onion

1 serving Oven Baked Pork Chops, ½ cup cooked cauliflower rice

1 serving Garlic Parm Turkey Meatballs, ½ cup broccoli

SNACK 3

THURSDAY

DINNER

WEDNESDAY

SNACK 2

TUESDAY

LUNCH

MONDAY

1 serving Cheesecake Pudding “Pie” with Blueberry Topping*

1 serving Dark Chocolate Chip PB Pudding*, ⅓ cup raspberries

1 serving Cheesecake Pudding “Pie” with Blueberry Topping

1 serving Dark Chocolate Chip PB Pudding, ⅓ cup raspberries

1 serving Cheesecake Pudding “Pie” with Blueberry Topping

1 serving Dark Chocolate Chip PB Pudding, ⅓ cup raspberries

1 serving Cheesecake Pudding “Pie” with Blueberry Topping

993 Calories, 39% Protein 36% Carbohydrates, 25% Fat, 27g Fiber

994 Calories, 41% Protein 34% Carbohydrates, 25% Fat, 20g Fiber

992 Calories, 41% Protein 35% Carbohydrates, 24% Fat, 23g Fiber

986 Cals, 41% Protein 34% Carbohydrates, 25% Fat, 18g Fiber

993 Calories, 39% Protein 36% Carbohydrates, 25% Fat, 27g Fiber

977 Calories, 40% Protein 34% Carbohydrates, 26% Fat, 20g Fiber

992 Calories, 41% Protein 35% Carbohydrates, 24% Fat, 23g Fiber

*Save remainder for later

Count what you need and freeze remainder January 7, 2022

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.

Produce □ Baby carrots □ Basil paste □ 6 Bibb (or other) lettuce leaves (for wraps) □ 1½ cup blueberries □ Broccoli (or frozen) □ 4 cups shredded or chopped cabbage □ Cauliflower rice (or frozen) □ 12 cherry tomatoes □ ½ cup cherry or grape tomatoes (diced)* *can sub diced Roma tomatoes □ Cilantro (for ¼ cup chopped) □ 3 Gala apples, small □ Garlic □ Green beans (or frozen) □ Lemon juice (fresh) □ Lemon (for zest) □ 1 Lemon (for slices) □ Lime juice □ Onion □ Orange bell pepper □ 2 cups raspberries □ Strawberries (for 1½ cup halves) □ Yellow onion □ 2 yellow squash, small □ Zucchini, large □ 2 zucchinis, small Dairy □ 8 large eggs □ 2 oz Greek yogurt cream cheese □ 0% plain Greek yogurt □ 1 Dannon Light & Fit yogurt □ 2 Oikos Triple Zero Greek yogurts, any flavor □ 3¼ cups vanilla Greek yogurt □ Laughing Cow Light Cream Cheese wedges □ Shredded 2% Italian blend cheese □ Shredded 2% Mexican cheese blend □ Grated parmesan cheese □ Unsweetened almond milk □ Fat-free Half & Half □ Fairlife skim milk Baking Goods/ Spices □ Coconut oil □ Cornstarch □ Salt/pepper □ Ancho chili powder □ Chili powder □ Chipotle chili powder □ Cracked black pepper □ Dried basil □ Dried dill □ Dried Italian herbs □ Dried oregano □ Dried parsley □ Dried thyme

□ □ □ □ □ □ □ □ □ □ □ □ □ □

Garlic powder Ground cumin Lemon pepper seasoning Mrs. Dash Garlic Herb seasoning Paprika Smoked paprika Flaxseed meal Unsweetened coconut flakes Dark cocoa powder Mini dark chocolate chips Liquid stevia Swerve brown sugar 4 Tbsp sugar free/fat free cheesecake pudding mix Coconut extract

Meat/ Frozen Food □ 3 oz lean deli turkey or ham □ 1 lb 97% lean ground beef □ 8 oz boneless skinless chicken breast □ 2 lb boneless skinless chicken thighs □ 1 lb flounder fillets □ 1 lb boneless center cut pork loin chops □ 2 lb ground turkey breast □ Turkey jerky Grocery Items □ Aluminum foil □ Parchment paper □ All Bran Buds □ Almond butter, natural □ Applesauce, unsweetened □ 12 oz can chicken breast □ 6 cups chicken stock □ 4 oz can chopped green chiles □ Honey □ Mayonnaise, light □ Non-stick cooking spray □ Olive oil □ Olive oil non-stick cooking spray □ PB2 (powdered peanut butter) □ Quick oats □ Quinoa □ ¼ cup raisins □ Ranch dressing, fat-free □ Tabasco Brand Buffalo sauce □ 15 oz can stewed tomatoes □ Tomato paste – double or triple concentrate (in tube, see recipe for sub) □ Turkey bacons bits (or cooked/crumbled turkey bacon) □ WASA Multigrain Crispbreads □ 3 – 4 oz cans white albacore tuna □ 2 cans white hominy Health Food □ Chocolate whey isolate protein powder □ Vanilla whey isolate protein powder

4 servings INGREDIENTS 12 oz can chicken breast, drained ½ cup 2% shredded Mexican blend cheese 2 Tbsp light mayonnaise

2 Tbsp fat-free Ranch dressing* 2 tsp Tabasco Brand Buffalo sauce (+/- to taste)

*can substitute fat-free blue cheese dressing, add 1 carb

DIRECTIONS 1. Drain chicken and place in bowl. 2. Add all remaining ingredient and stir well to combine. 3. Refrigerate 30 minutes to allow flavors to blend.

Recipe by Patricia Hill

Calories 125, Fat 5g, Carbs 4g, Fiber 0g, 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

with Blueberry Topping 4 servings INGREDIENTS ½ cup fresh blueberries 2 tsp water ½ tsp honey 1 drop liquid stevia ⅔ cup All Bran Buds cereal 2 tsp coconut oil

½ tsp honey 1 drop liquid stevia 2 cups vanilla Greek yogurt ½ cup unsweetened almond milk 4 Tbsp SF/FF cheesecake pudding mix

DIRECTIONS 1. Place blueberries, water, ½ tsp honey, and 1 drop of liquid stevia in small microwaveable bowl. Cook on high 30 seconds. Stir, slightly mashing blueberries that have burst. Cook an additional 30 seconds. Stir well, breaking up blueberries. Allow to cool completely. 2. Meanwhile, add cereal, coconut oil, remaining 1 tsp of honey, and 1 drop of liquid stevia in food processor and pulse until finely ground. Divide mixture between 4 serving dishes, pressing down slightly to form a “crust”. 3. Combine yogurt, almond milk, and pudding mix in medium mixing bowl. Whisk or use hand mixer to combine. 4. Divide cheesecake mixture between 4 dishes. 5. Top each dish with cooled blueberry mixture and refrigerate.

Recipe by Patricia Hill

Calories 163, Fat3, Carbs 24g, Fiber 7g, Protein 12g

8 servings INGREDIENTS 2 Tbsp olive oil 1 cup chopped yellow onion 2 Tbsp minced garlic 2 Tbsp double or triple concentrate tomato paste (in a tube)* 4 oz canned chopped green chiles 1 Tbsp chili powder 2 tsp, ground cumin 2 tsp dried oregano

1 Tbsp salt 1 tsp chipotle chili powder (+/- to taste) ½ tsp ancho chili powder (omit if too spicy) 2 cans white hominy, drained 4 cups chicken stock 2 lbs boneless skinless chicken thighs 3 Tbsp lime juice ¼ cup chopped cilantro

*or use ¼ cup canned tomato paste DIRECTIONS 1. Sauté onion in olive oil in a large stockpot until softened. Add garlic and sauté 2 minutes. 2. Add tomato paste, chiles, and all seasonings. Sauté 2 minutes, stirring constantly. 3. Add hominy, chicken stock, and chicken thighs. Bring to a boil, reduce heat to simmer, and cook 20-30 minutes or until chicken has cooked through. 4. Carefully remove chicken and shred. Return to pot, stir in lime juice. 5. To serve, garnish with fresh cilantro. Add extra lime, avocado, diced onions, etc. as desired.

Recipe by Patricia Hill

Calories 228, Fat 9g, Carbs 11g, Fiber 2g, Protein 26g

Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* 2 Tbsp lemon zest ¼ cup unsweetened coconut flakes

2 Tbsp almond butter 3 Tbsp (fresh) lemon juice 2 Tbsp unsweetened almond milk ½ tsp coconut extract

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Combine Oats through lemon zest 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 through coconut extract to oat mixture. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon almond milk. 4. Form mixture into 9 balls and refrigerate.

Recipe by Patricia Hill

Calories 117, Fat 6g, Carbs 9g, Fiber 3g, Protein 7g

3 servings INGREDIENTS 1 ¼ cup vanilla Greek yogurt 3 Tbsp unsweetened almond milk 1 scoop chocolate protein powder*

2 Tbsp PB2 1 tsp dark cocoa powder 1 Tbsp mini dark chocolate chips

*I used MuscleTech™ Nitro-Tech Decadent Brownie Cheesecake Whey Isolate

DIRECTIONS 1. Combine all ingredients EXCEPT chocolate chips in blender (or use whisk or electric mixer) to combine. 2. Divide equally into three serving dishes. Top each with 1 tsp chocolate chips. 3. Store in refrigerator.

Recipe by Patricia Hill

Calories 142, Fat 3g, Carbs 13g, Fiber 1g, Protein 18g

10 servings INGREDIENTS MEATBALLS 2 lbs ground turkey breast ½ cup chopped onion 1 Tbsp minced garlic ½ cup quick oats ¼ cup ground flaxseed 2 large egg whites 1 tsp salt ½ tsp black pepper 2 Tbsp dried parsley

SAUCE 1 cup chicken stock 1 Tbsp minced garlic ¾ cup fat-free half & half 2 oz Greek yogurt cream cheese (softened) ½ cup grated parmesan cheese ¼ tsp garlic powder 1 Tbsp cornstarch 2 Tbsp chicken stock

DIRECTIONS 1. Preheat oven to 400°. Line baking sheet with parchment paper. 2. Combine all meatball ingredients in large bowl. Mix well. 3. Form mixture into 60 approximately 1 ½” balls (1 slightly rounded tablespoon) and spread out evenly on baking sheet. 4. Bake for 25-30 minutes or until cooked through and beginning to brown. Remove from oven and turn heat down to 350°. 5. Meanwhile, add chicken stock and garlic to medium saucepan. Bring to a boil and reduce heat to simmer. Cook 2 minutes. 6. Turn heat up to medium-high. Add half & half & cream cheese, whisking well to blend. 7. Add parmesan and garlic powder and whisk until heated through and melted. 8. Combine cornstarch and 2 Tbsp chicken stock in small dish. Add to mixture in saucepan and cook, whisking constantly, until slightly thickened. 9. Remove meatballs from oven and turn heat down to 350°. Spray 13x9 baking dish with non-stick spray. 10. Place meatballs in dish and cover evenly with sauce. 11. Bake 15 minutes.

Recipe by Patricia Hill

Calories 198, Fat 6g, Carbs 9g, Fiber 2g, Protein 28g

4 servings INGREDIENTS 1 large zucchini, sliced in ¼” rings 12 cherry tomatoes, halved 1 lb flounder fillets ½ tsp lemon pepper seasoning ¼ tsp dried dill weed

¼ tsp dried basil 8 tsp grated parmesan cheese 1 lemon, cut into 8 slices 4 - 12x18 sheets of aluminum foil

DIRECTIONS 1. 2. 3. 4. 5.

Preheat oven to 425°. Coat each sheet of aluminum foil with non-stick cooking spray. Divide zucchini into four servings and place on ½ of the aluminum foil in a single layer. Top each with 4oz of flounder. Season each packet of flounder with lemon pepper, dill, basil, and 2 tsp parmesan cheese. Top each with 2 slices of lemon. 6. Fold foil over fish and cinch closed along the open edges by folding over in a small seam, two or three times. 7. Bake 15-20 minutes or until flounder is cooked through and opaque. Open carefully as steam could burn.

Recipe by Patricia Hill

Calories 173, Fat 4g, Carbs 4g, Fiber 1g, Protein 28g

4 servings INGREDIENTS 1 lb boneless center cut pork loin chops Olive oil non-stick cooking spray 2 Tbsp Swerve brown sugar 1 tsp Mrs Dash Garlic Herb seasoning ½ tsp smoked paprika

½ tsp paprika ½ tsp dried Italian herbs ½ tsp salt ¼ tsp black pepper

DIRECTIONS 1. Preheat oven to 375°. Line baking sheet with foil or parchment. 2. Combine brown sugar and all seasonings in small bowl. Stir well. 3. Lightly spray tops of pork chops with cooking spray. Sprinkle half of the spice mixture over chops and rub into meat. 4. Turn chops over and repeat with cooking spray and remaining dry rub. 5. Place chops on baking sheet and cook for 20-25 minutes or until pork reaches 140° using a meat thermometer. 6. Remove from oven and allow to rest 5 minutes before serving.

Recipe by Patricia Hill

Calories 163, Fat 9g, Carbs 7g, Fiber 0g, Protein 23g

Quiche 8 servings INGREDIENTS 8 oz boneless skinless chicken breast 2 small yellow squash, cut in ½” slices 2 small zucchinis, cut in ½” slices 1 orange bell pepper, chopped 2 whole cloves garlic 1 Tbsp olive oil ½ tsp dried thyme

½ tsp salt ¼ tsp black pepper 3 large whole eggs 3 large egg whites ¾ cup skim Fairlife milk ¾ cup 2% Italian Blend shredded cheese 1 Tbsp grated parmesan cheese

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

Preheat oven to 375°. Line baking sheet with foil and spray with non-stick cooking spray. Pound chicken breast to an even thickness, approx. ½” thick. Place chicken breast, squash, zucchini, bell pepper, and garlic in large bowl. Add olive oil, thyme, salt, and pepper and toss in bowl until evenly coated. Place chicken breast at one end of baking sheet and spread vegetable out over the rest, as evenly as possible. 7. Bake 20-25 minutes or until chicken is cooked through and vegetables have softened. 8. Remove from oven and shred chicken with two forks. 9. Reduce oven to 350°. 10. Meanwhile, spray deep dish pie pan with non-stick cooking spray and set aside. 11. In medium bowl, combine eggs, egg whites and milk and whisk to combined. 12. Arrange vegetables in pie pan and distribute chicken evenly. Top evenly with Italian blend cheese. 13. Pour egg mixture over the top and sprinkle evenly with parmesan cheese. 14. Bake for 40-45 minutes or until center is set and does not jiggle. Cool on cooling rack for 10-15 minutes before slicing.

Recipe by Patricia Hill

Calories 140, Fat 6g, Carbs 4g, Fiber 1g, Protein 17g

6 servings INGREDIENTS 1 lb 97% lean ground beef ½ cup chopped onion 4 cups shredded or chopped cabbage 1 tsp minced garlic ½ cup chicken stock ¼ tsp salt

⅛ tsp black pepper ¼ cup raisins 1 15oz can stewed tomatoes 1 Tbsp lemon juice ½ Tbsp honey

DIRECTIONS 1. Heat large non-stick skillet over medium high heat. Cook ground beef and onions until beef is cooked through. 2. Add cabbage and garlic. Sauté 2-3 minutes or until beginning to wilt slightly. 3. Add chicken stock, salt, pepper, and raisins and cook until most of the liquid has evaporated. 4. Add remaining ingredients. Bring to a boil, reduce heat and simmer 5 minutes.

Recipe by Patricia Hill

Calories 178, Fat 5g, Carbs 15g, Fiber 2g, Protein 17g

Lettuce Wraps 3 servings INGREDIENTS 3 – 4oz cans white albacore tuna 3 Tbsp turkey bacon bits ½ cup grape or cherry tomatoes, diced* 1 Tbsp basil paste

2 Tbsp light mayonnaise 3 Tbsp 0% plain Greek yogurt Cracked black pepper, to taste 6 Bibb (or other) lettuce leaves

*can substitute seeded diced Roma tomatoes

DIRECTIONS 1. 2. 3. 4.

Drain tuna. Place all ingredients except lettuce in mixing bowl and stir well to combine. Add black pepper, to taste. Divide mixture into 3 servings. Refrigerate. Serve in lettuce leaves.

Recipe by Patricia Hill

Calories 181, Fat 5g, Carbs 6g, Fiber 1g, Protein 26g

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 serving Berry Vanilla Noatmeal,* 1 slice turkey bacon

1 serving Over the Top Egg Scramble

1 serving Berry Vanilla Noatmeal, 1 slice turkey bacon

1 serving Over the Top Egg Scramble

1 serving Berry Vanilla Noatmeal, 1 slice turkey bacon

1 serving Over the Top Egg Scramble, ⅓ cup raspberries

1 serving Berry Vanilla Noatmeal, 1 slice turkey bacon

SNACK 1

1 Cinnamon Coconut Protein Ball*

1 Cinnamon Coconut Protein Ball

LUNCH

1 serving Chopped Buffalo Chicken Salad*

1 serving Chopped Buffalo Chicken Salad

1 serving Cheesy Tuna Salad,* 6 baby carrots

1 serving Chopped Buffalo Chicken Salad

1 serving Cheesy Tuna Salad, 6 baby carrots

1 serving Chopped Buffalo Chicken Salad

SNACK 2

2 Tbsp macadamia nuts, ½ cup Oikos Triple Zero Greek Vanilla yogurt

1½ Tbsp macadamia nuts, ⅓ cup unsweetened applesauce

½ small Gala apple, 2 oz lean deli turkey or ham

2½ Tbsp macadamia nuts, ½ small Gala apple

1½ Tbsp macadamia nuts, ½ cup Oikos Triple Zero Greek Vanilla yogurt

½ small Gala apple, 1 cheddar cheese stick

½ small Gala apple, 2½ oz lean deli turkey or ham

DINNER

1 serving Chicken Pozole,* 1 Tbsp diced avocado

1 serving Orange Teriyaki Beef Skewers, 1 serving Quick Cauli Rice Stir-Fry

1 serving Garlic Parm Turkey Meatballs,* ½ cup broccoli, 1 tsp grass-fed butter

1 serving Baked Salmon Almondine, 3 asparagus spears

1 serving Chicken Pozole, 1 Tbsp diced avocado

1 serving Oven Baked Pork Chops, ½ cup green beans, 2 tsp grass-fed butter

1 serving Garlic Parm Turkey Meatballs, ½ cup broccoli, 1 tsp grass-fed butter

SNACK 3

1 serving Chocolate Cheesecake Fluff with Raspberries*

1 serving Chocolate Cheesecake Fluff with Raspberries

1 Dannon Light & Fit yogurt, any flavor, ⅓ cup raspberries

1 serving Chocolate Cheesecake Fluff with Raspberries

1199 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 18g Fiber

*Save remainder for later

1205 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 12g Fiber

1193 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 15g Fiber

Count what you need and freeze remainder January 7, 2022

1201 Calories, 24% Protein, 16% Carbohydrates, 60% Fat, 11g Fiber

1195 Calories, 26% Protein, 14% Carbohydrates, 60% Fat, 18g Fiber

1193 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 11g Fiber

1200 Calories, 25% Protein, 14% Carbohydrates, 61% Fat, 15g Fiber

Produce □ Asparagus □ 2 avocados □ Baby carrots □ Broccoli (or frozen) □ 4 cups cauliflower florets □ Celery □ 3 tsp chives (chopped) □ ¼ cup cilantro (chopped) □ 2 Gala apples, small □ Garlic □ Garlic paste □ Ginger paste □ Green beans (or frozen) □ Lemon juice □ Lime juice □ Onion □ 1¼ cup raspberries □ 5 cups romaine lettuce (chopped) □ Yellow onion Dairy □ Grass-fed butter □ 4 large eggs □ ¾ cup whole milk ricotta cheese □ 8 oz Greek yogurt cream cheese □ 2 oz cream cheese □ Plain Greek yogurt □ 1 Dannon Light & Fit yogurt □ 1 cup Oikos Vanilla Greek yogurt □ Cheddar cheese sticks □ Grated parmesan cheese □ Shredded cheddar cheese □ Shredded sharp cheddar cheese □ Heavy whipping cream □ Whipping cream □ Unsweetened almond milk □ Whole Fairlife milk Baking Goods/ Spices □ Almond flour □ Cornstarch □ Ghee □ Salt/pepper □ Ancho chili powder □ Chili powder □ Chipotle chili powder □ Dried dill □ Dried Italian herbs □ Dried oregano □ Dried parsley □ Garlic powder □ Ground cinnamon

□ □ □ □ □ □ □ □ □ □ □ □ □ □

Ground cumin Mrs. Dash Garlic Herb seasoning Paprika Pink Himalayan Sea salt Smoked paprika Chia seeds Flaxseed meal Macadamia nuts Sliced almonds Unsweetened coconut flakes Swerve brown sugar Dark unsweetened cocoa powder Sugar-free vanilla Torani syrup Coconut extract

Meat/ Frozen Food □ 4½ oz lean deli turkey or ham □ 12 oz cooked chicken breast □ 2 lb boneless skinless chicken thighs □ 1 lb boneless pork chops □ 1 lb salmon fillets □ 1 lb petite sirloin (see recipe for sub) □ 2 lb ground turkey □ Turkey bacon □ 1 cup frozen mixed berries □ 12 oz bag frozen riced cauliflower □ 1 cup frozen peas and carrots Grocery Items □ Aluminum foil □ Parchment paper □ 4 wood or metal skewers □ 5 oz can albacore tuna in oil □ Almond butter □ Applesauce, unsweetened □ 5¼ cups chicken stock □ 4 oz can chopped green chiles □ Cooking sherry □ Frank’s Red-Hot Buffalo Sauce □ Mayonnaise □ Non-stick cooking spray □ Olive oil □ Orange marmalade, sugar-free □ Ranch salad dressing □ Rice wine vinegar □ Roasted red bell peppers □ Sesame oil □ Soy sauce (lite/low sodium) □ Tomato paste – double or triple concentrate (in tube, see recipe for sub) Health Food □ Vanilla whey isolate protein powder

4 servings INGREDIENTS 1 lb salmon fillets ⅛ tsp black pepper ¼ tsp salt 1 Tbsp ghee, melted 2 tsp cooking sherry

4 tsp lemon juice 1 tsp minced garlic 2 tsp dried dill weed 2 tsp dried parsley 2 Tbsp sliced almonds

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

Preheat oven to 425°. Spray baking dish with non-stick spray. Arrange salmon in dish and season with salt and pepper. Combine ghee, sherry, garlic, lemon juice, dill and parsley in small bowl. Whisk well to combine. Pour mixture evenly over salmon. Bake 15 minutes or until cooked through and flakey. Turn heat to broil. Sprinkle fillets with almonds and cook an additional 1-2 minutes or until almonds are beginning to brown.

Recipe by Patricia Hill

Calories 298, Fat 21g, Carbs 2g, Fiber 1g, Protein 24g

4 servings INGREDIENTS ¼ cup chia seeds ¼ cup flaxseed meal 1 cup unsweetened almond milk 2 Tbsp sugar free vanilla Torani syrup (+/- to taste)

1 cup frozen mixed berries, thawed ¼ cup heavy whipping cream 4 tsp grass-fed butter

DIRECTIONS For Overnight Prep 1. 2. 3. 4.

Combine chia seeds, flaxseed, almond milk, syrup, and berries in microwave safe sealed container. Refrigerate over-night. Heat in microwave for 1 minute, stirring after 30 seconds. Add an additional 30 seconds or more if needed. Top each serving with 1 Tbsp whipping cream and 1 tsp butter and serve.

To Serve Immediately 1. 2. 3. 4.

Combine chia seeds, flaxseed, almond milk, and syrup in small saucepan over medium heat. Bring mixture to a boil, stirring frequently. Remove from heat as soon as mixture congeals. Stir in mixed berries. Top each serving with 1 Tbsp whipping cream and 1 tsp butter and serve.

Recipe by Patricia Hill

Calories 210, Fat 16g, Carbs 7g, Fiber 7g, Protein 5g

2 servings INGREDIENTS 1 - 5oz can albacore tuna in oil, drained 2 Tbsp mayonnaise 1 ½ Tbsp minced roasted red bell peppers

¼ cup shredded cheddar Dash garlic powder Salt and pepper to taste

DIRECTIONS 1. 2. 3. 4. 5.

Drain tuna, reserve liquid. Combine tuna, mayonnaise, red peppers, and cheddar in mixing bowl. Stir well. If too dry, add 1-2 tsp reserved oil. Season with garlic powder, salt, and pepper. Refrigerate.

NOTE: Can be served hot or cold. To heat, place serving in microwaveable dish and cook on 50% power for 2 minutes, or until cheese is melting. Stir half way through cooking time for even cooking.

Recipe by Patricia Hill

Calories 242, Fat 18g, Carbs 1g, Fiber 0g, Protein 16g

8 servings INGREDIENTS 3 Tbsp olive oil 1 cup chopped yellow onion 2 Tbsp minced garlic 2 Tbsp double or triple concentrate tomato paste (in a tube)* 4 oz canned chopped green chiles 1 Tbsp chili powder 2 tsp, ground cumin 2 tsp dried oregano

1 Tbsp salt 1 tsp chipotle chili powder (+/- to taste) ½ tsp ancho chili powder (omit if too spicy) 4 cups cauliflower florets, in bite size pieces 4 cups chicken stock 2 lbs boneless skinless chicken thighs 3 Tbsp lime juice ¼ cup chopped cilantro

*or use ¼ cup canned tomato paste DIRECTIONS 1. Sauté onion in olive oil in a large stockpot until softened. Add garlic and sauté 2 minutes. 2. Add tomato paste, chiles, and all seasonings. Sauté 2 minutes, stirring constantly. 3. Add cauliflower, chicken stock, and chicken thighs. Bring to a boil, reduce heat to simmer, and cook 20-30 minutes or until chicken has cooked through. 4. Carefully remove chicken and shred. Return to pot, stir in lime juice. 5. To serve, garnish with fresh cilantro. Add extra lime, avocado, diced onions, etc. as desired.

Recipe by Patricia Hill

Calories 226, Fat 10g, Carbs 7g, Fiber 2g, Protein 25g

with Raspberries 6 servings INGREDIENTS 4 oz heavy whipping cream 8 oz Greek yogurt cream cheese, softened ¼ cup plain Greek yogurt

1 ½ Tbsp dark unsweetened cocoa powder 4 Tbsp Torani sugar-free Vanilla syrup ½ cup raspberries

DIRECTIONS 1. 2. 3. 4. 5.

Place whipping cream in medium size bowl. Beat to stiff peaks with hand mixer. In separate bowl, beat together cream cheese, yogurt, cocoa powder, and syrup, until no lumps remain. Fold mixture into whipped cream. Spoon mixture into 6 serving containers. Top each with an equal portion of raspberries.

Recipe by Patricia Hill

Calories 158, Fat 12g, Carbs 7g, Fiber 1g, Protein 7g

5 servings INGREDIENTS 12 oz cooked, shredded chicken breast 2 Tbsp Frank’s Red-Hot Buffalo Sauce 1 Tbsp Ghee 5 cups chopped romaine lettuce 1 cup chopped avocado

¼ cup chopped celery ½ cup shredded sharp cheddar cheese 4 Tbsp Ranch Salad Dressing 1 Tbsp Frank’s Red-Hot Buffalo Sauce (less to taste)

DIRECTIONS 1. Place chicken, 2 Tbsp buffalo sauce and 1 Tbsp Ghee medium bowl. Toss and mix until chicken is well coated. 2. Divide lettuce, avocado, celery, and cheddar between 5 serving containers. 3. Divide chicken mixture evenly between salads. 4. Combine Ranch dressing mix with buffalo sauce. Top each salad with 1 Tbsp dressing. 5. Store in refrigerator* or consume immediately. *Note: If serving later, store chicken mixture separately. Store avocado (tossed with 1 tsp lime juice) and dressing separately. Combine when ready to eat.

Recipe by Patricia Hill

Calories 238, Fat 18g, Carbs 5g, Fiber 2g, Protein 17g

Protein Balls 9 servings INGREDIENTS ½ cup almond flour 3 Tbsp ground flaxseed 1 ½ scoops vanilla Protein Powder* 2 Tbsp unsweetened coconut flakes

1 tsp ground cinnamon ¼ cup almond butter 1 ½ tsp coconut extract 3 Tbsp unsweetened almond milk

* I used MuscleTech Nitro-tech Vanilla Whey Isolate

DIRECTIONS 1. Combine almond flour through cinnamon in food processor. 2. Soften almond butter (if necessary) in small dish in microwave for 10-15 seconds on HIGH. 3. Add almond butter, coconut extract, and almond milk. Pulse until combined and beginning to clump slightly. If too dry, add another tablespoon of almond milk. 4. Form mixture into 9 balls. 5. Refrigerate.

Recipe by Patricia Hill

Calories 126, Fat 9g, Carbs 5g, Fiber 2g, Protein 8g

10 servings li

INGREDIENTS MEATBALLS 2 lb ground turkey ½ cup chopped onion 1 Tbsp minced garlic ¼ cup almond flour ¼ cup ground flaxseed 1 large egg 1 tsp salt ½ tsp black pepper 2 Tbsp dried parsley

SAUCE 1¼ cup chicken stock, divided 1 Tbsp minced garlic ¾ cup whipping cream 2 oz cream cheese, softened ½ cup grated parmesan cheese ¼ tsp garlic powder 1 Tbsp cornstarch

DIRECTIONS 1. Preheat oven to 400°. Line baking sheet with parchment paper. 2. Combine all meatball ingredients in large bowl. Mix well. 3. Form mixture into 60 approximately 1 ½” balls (1 slightly rounded tablespoon) and spread out evenly on baking sheet. 4. Bake for 25-30 minutes or until cooked through and beginning to brown. Remove from oven and turn heat down to 350°. 5. Meanwhile, add 1 cup plus 2 Tbsp chicken stock and garlic to medium saucepan. Bring to a boil and reduce heat to simmer. Cook 2 minutes. 6. Turn heat up to medium-high. Add whipping cream & cream cheese, whisking well to blend. 7. Add parmesan and garlic powder and whisk until heated through and melted. 8. Combine cornstarch and 2 Tbsp chicken stock in small dish. Add to mixture in saucepan and cook, whisking constantly, until slightly thickened. 9. Remove meatballs from oven and turn heat down to 350°. Spray 13x9 baking dish with non-stick spray. 10. Place meatballs in dish and cover evenly with sauce. 11. Bake 15 minutes.

Recipe by Patricia Hill

Calories 275, Fat 18g, Carbs 4g, Fiber 1g, Protein 23g

4 servings INGREDIENTS 1 lb petite sirloin, cut in bite size pieces* 1 Tbsp olive oil ¼ cup sugar free orange marmalade ¼ cup low sodium soy sauce 2 Tbsp cooking Sherry

½ tsp sesame oil 1 tsp ginger paste 1 tsp garlic paste 4 wood or metal skewers

*can sub flat iron, regular sirloin, or most any fairly lean cut of beef

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

Place sirloin in gallon size Ziploc bag. Combine olive oil through garlic paste in medium size bowl and whisk well to combine. Pour over steak 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. Divide and thread steak between each skewer. Grill 3-4 minutes per side or until streak is cooked through.

Recipe by Patricia Hill

Calories 246, Fat 13g, Carbs 8g, Fiber 3g, Protein 25g

4 servings INGREDIENTS 1 lb boneless pork chops 2 Tbsp olive oil 2 Tbsp Swerve brown sugar 1 tsp Mrs Dash Garlic Herb seasoning ½ tsp smoked paprika

½ tsp paprika ½ tsp dried Italian herbs ½ tsp salt ¼ tsp black pepper

DIRECTIONS 1. 2. 3. 4. 5.

Preheat oven to 375°. Line baking sheet with foil or parchment. Combine brown sugar and all seasonings in small bowl. Stir well. Brush 1 Tbsp olive oil on top of pork chops. Sprinkle half of the spice mixture over chops and rub into meat. Turn chops over and repeat with remaining olive oil and dry rub. Place chops on baking sheet and cook for 20-25 minutes or until pork reaches 140° using a meat thermometer. 6. Remove from oven and allow to rest 5 minutes before serving.

Recipe by Patricia Hill

Calories 222, Fat 16g, Carbs 7g, Fiber 0g, Protein 23g

1 serving INGREDIENTS 1 large egg ¼ cup whole Fairlife milk ⅛ tsp pink Himalayan sea salt ⅛ tsp black pepper

1 tsp Ghee ¼ cup whole milk Ricotta cheese, at room temperature 1 tsp chopped chives

DIRECTIONS 1. 2. 3. 4. 5.

Whisk together egg and milk in small bowl. Heat ghee in small skillet over medium-high heat. Add eggs and scramble until almost done. Stir in salt, pepper, and ricotta and heat through. Top with chives and serve.

Recipe by Patricia Hill

Calories 239, Fat 17g, Carbs 4g, Fiber 0g, Protein 16g

6 servings INGREDIENTS 1½ Tbsp olive oil ¼ cup minced onion 1 - 12oz bag frozen riced cauliflower 1 cup frozen peas and carrots ½ tsp salt ¼ tsp black pepper

1 tsp sesame oil 2 tsp rice wine vinegar 1 ½ tsp ginger paste 1 ½ tsp garlic paste 2 Tbsp low sodium soy sauce

DIRECTIONS 1. Heat olive oil in large non-stick skillet over medium high heat. 2. Add onion. Sauté 3 minutes, stirring frequently. 3. In small bowl, combine sesame oil, vinegar, ginger paste, garlic paste, and soy sauce. Whisk well to combine. Set aside. 4. Add cauliflower and peas and carrots to skillet. Sauté 3-4 minutes, stirring frequently, or just until cauliflower is beginning to brown slightly. 5. Pour sauce over mixture and stir well to incorporate. 6. Cook, stirring frequently, 5-6 minutes or until vegetables are tender and liquid is absorbed.

Recipe by Patricia Hill

Calories 79, Fat 4g, Carbs 8g, Fiber 2g, Protein 3g