MBK Monthly: Choosing Success Sample Meal Plans - November 2019 by My Bariatric Kitchen

MBK Monthly CHOOSING SUCCESS ELITE MEMBER SUBSCRIPTION

Meal Plan Sample Packet

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Monthly eCourses Scheduled Q&A / Information Sessions Online Support

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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.

JOIN US! http://bit.ly/MBKMSubscribe

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 Vanilla Almond Pear Overnight Oats*

1 serving Sweet Potato Pie Breakfast Bake*

1 serving Vanilla Almond Pear Overnight Oats

1 Berry Breakfast Parfait

1 serving Caramel Macchiato Overnight Oats*

1 serving Sweet Potato Pie Breakfast Bake

1 serving Caramel Macchiato Overnight Oats

SNACK 1

1 Cranberry Sugar Cookie Protein Ball*T

1 Toasted Coconut Protein Ball*T

1 Cranberry Sugar Cookie Protein Ball

1 Toasted Coconut Protein Ball

1 Cranberry Sugar Cookie Protein Ball

1 Toasted Coconut Protein Ball

1 Cranberry Sugar Cookie Protein Ball

LUNCH

1 serving Southwest Salmon Salad*

1 serving Roasted Chicken and Vegetable Quiche, ¼ cup blueberries

1 serving Southwest Salmon Salad

1 serving Roasted Chicken and Vegetable Quiche, ½ small Gala apple

1 serving Southwest Salmon Salad, 1 WASA Multi-Grain Crispbread

1 serving Roasted Chicken and Vegetable Quiche, ¼ cup blueberries

1 serving Southwest Salmon Salad, 1 WASA Multi-Grain Crispbread

SNACK 2

1oz deli turkey, ½ small Gala apple

4oz deli Turkey, 1 cheddar cheese stick

½ cup unsweetened applesauce, 1oz deli ham

2oz deli ham, 5 baby carrots

1 serving turkey pepperoni, 1 cheddar cheese stick, ¼ cup blueberries

½ cup unsweetened applesauce, 2oz deli turkey

8 slices turkey pepperoni, 1 small Gala apple

DINNER

1 serving Roasted Chicken and Vegetable Quiche*, ¼ Cup Quinoa

1 serving Rustic Tuscan Chicken Vegetable Crockpot Soup*, 1 WASA Multi-Grain Crispbread

1 serving Beef Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower

1 serving Bar-B-Q Turkey Meatloaf with Chipotle Sweet Potato Topping

1 serving Rustic Tuscan Chicken Vegetable Crockpot Soup, 1 WASA MultiGrain Crispbread

1 serving Spinach Artichoke Baked Chicken

1 serving Apple Butternut Squash Pork Sheet Pan Supper

SNACK 3

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek yogurt, any flavor

1 Oikos Triple Zero Greek yogurt, any flavor, 1 Tbsp All Bran Buds

1 Raspberry Almond Thumbprint Cookie, ¼ cup Dannon Light & Fit Greek yogurt, any flavor

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek Yogurt, any flavor

1 Oikos Triple Zero Yogurt, ⅓ cup All Bran Buds

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek Yogurt, any flavor

973 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 18g Fiber

962 Calories, 40% Protein 45% Carbohydrates, 26% Fat, 29g Fiber

1003 Cals, 40% Protein 34% Carbohydrates, 26% Fat, 19g Fiber

1005 Cals, 39% Protein 35% Carbohydrates, 26% Fat, 22g Fiber

996 Calories, 40% Protein 34% Carbohydrates, 26% Fat, 26g Fiber

962 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 29g Fiber

1001 Cals, 40% Protein 35% Carbohydrates, 25% Fat, 22g Fiber

*Save remainder for later

TCount what you need and freeze remainder November 2, 2019.

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.

11.02.2019 Balanced Macros Shopping List Produce □ Garlic □ 1 red onion □ 3 onions □ Baby carrots □ ½ cup shredded carrot (1 large) □ Brussel sprouts (fresh or frozen) □ 3 sweet potatoes (or frozen cubes) □ 16oz Baby portabella mushrooms □ 2 small yellow squash □ 2 small zucchinis □ 1 orange bell pepper □ 1 red bell pepper □ 1 yellow bell pepper □ 1 avocado □ Baby spinach □ Blueberries □ 4 gala apples □ 1 lime □ Lime juice □ Fresh rosemary □ Fresh thyme Dairy □ Unsweetened almond milk □ Skim Fairlife milk □ Fat free cottage cheese □ 0% plain Greek yogurt □ Grass fed butter □ 8 eggs □ 5 Dannon Light & Fit Greek yogurt – any flavor □ 2 Oikos Triple Zero Greek yogurt – any flavor □ Cheddar cheese sticks □ 2% Italian blend shredded cheese □ Grated parmesan cheese □ 1 pkg Laughing Cow Sundried Tomato Basil wedges □ Part skim mozzarella cheese Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Almond flour □ Coconut flour □ Baking powder □ Cornstarch □ Ground flaxseed □ Chia seeds □ Poultry seasoning □ Cayenne powder □ Paprika □ Chipotle powder □ Dried parsley □ Dried thyme □ Ground sage □ Fennel seed □ Garlic powder □ Ground cumin □ Espresso powder □ Ground cinnamon □ Ground nutmeg

□ □ □ □ □ □ □ □ □ □ □ □ □

Liquid stevia Truvia Nectar Truvia brown sugar blend Torani sugar-free Caramel syrup Vanilla extract Butter extract Almond extract Caramel extract Coconut extract Slivered almonds Almond pieces Pecan pieces Unsweetened coconut flakes

Meat/ Frozen Food □ 3 lb. boneless, skinless chicken breast □ 1 lb. extra lean ground beef □ 1 lb. ground turkey □ 6 – 4oz boneless pork loin chops □ Deli turkey □ Deli ham □ Turkey pepperoni □ Riced cauliflower □ Butternut squash cubes □ Frozen berry blend □ Frozen cut green beans □ 1-10oz pkg frozen chopped spinach Grocery Items □ Wooden or metal skewers □ Aluminum foil □ Quick oats □ Old fashioned rolled oats □ Low sugar dried cranberries □ Sugar-free raspberry preserves □ Unsweetened applesauce □ Natural almond butter □ Olive oil □ Non-stick olive oil cooking spray □ WASA Multigrain Crispbread □ All Bran Buds cereal □ Quinoa □ Balsamic vinegar □ Cooking sherry □ Beef consommé □ Chicken stock □ Worcestershire □ Dijon mustard □ Low sugar Bar-B-Q sauce (like Stubbs) □ 2-14.5oz cans cannellini beans □ 1-14.5oz can petite diced tomatoes □ 1-14oz can salmon □ 1-14oz can quartered artichoke hearts Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly

Apple Butternut Squash Pork Sheet Pan Supper 6 servings INGREDIENTS 6–4oz boneless pork loin chops ½ tsp salt ¼ tsp black pepper ½ tsp poultry seasoning 2 cup butternut squash, cubed 2 cups Brussels sprouts, trimmed and halved ½ red onion, quartered

2 gala apples, peeled and sliced thick 1 Tbsp olive oil 1 Tbsp balsamic vinegar ½ tsp fresh rosemary, finely minced ¼ tsp salt ¼ tsp black pepper ¼ tsp garlic powder

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

Preheat oven to 400°. Spray sheet pan with non-stick cooking spray. Season both sides of pork chops with salt, pepper and poultry seasoning. Place on sheet pan. In large bowl, combine squash, Brussels sprouts, onion, and apples. In small bowl, add olive oil, balsamic vinegar, rosemary, salt, pepper, and garlic powder. Whisk well to combine. Pour over veggie mixture and toss well to coat. Spread mixture out in an even layer on baking sheet. Bake 20-25 minutes or until pork is cooked through and vegetables have softened. If desired, remove pork from pan and broil veggies for a few minutes to caramelize edges.

Recipe by Patricia Hill

Calories 216, Fat 7g, Carbs 17g, 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 2019

MBK Monthly

Bar-B-Que Turkey Meatloaf with Chipotle Sweet Potato Topping 4 servings INGREDIENTS 1 lb ground turkey ¼ cup Stubb’s Original Bar-B-Q Sauce ⅓ cup quick oats ¼ cup minced onion 1 tsp minced garlic 1 Tbsp dried parsley ½ tsp salt ¼ tsp black pepper

1 egg 1 ½ cups cubed raw sweet potato 2 Tbsp plain Greek yogurt ¼ tsp salt ¼ tsp chipotle powder 2 Tbsp Stubb’s Original Bar-B-Q Sauce 1 Tbsp water

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

Preheat oven to 350°. Spray loaf pan with cooking spray and set aside. Combine ground turkey through egg in a large bowl. Mix well with your hands to combine. Place meat in loaf pan and pat down. Bake 40 minutes. While meatloaf is cooking, place sweet potato cubes in microwaveable bowl with 1 tsp water. Cover and cook for 3-5 minutes or until potatoes are fork tender and mashable. 7. Remove from microwave and add Greek yogurt, salt, and chipotle powder, blending until smooth. Keep warm. 8. Once meatloaf is done, place sweet potato mixture in a large Ziploc bag and cut off one corner, about ½” wide. 9. Pipe sweet potato mixture evenly over top of meat loaf 10. Combine 2 Tbsp bar-b-q sauce with water and mix well. Drizzle over the top potatoes. Serve immediately.

Recipe by Patricia Hill

Calories 287, Fat 10g, Carbs 21g, Fiber 2g, Protein 25g

MBK Monthly

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

Berry Breakfast Parfait Protein Balls 1 serving INGREDIENTS ½ cup fat free cottage cheese 1/8 tsp ground cinnamon ¼ scoop vanilla protein powder 1 Tbsp unsweetened almond milk

3-4 drops liquid stevia (optional) ¼ cup frozen berry blend, thawed and crushed ¼ cup All Bran Buds Cereal

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Place cottage cheese, cinnamon, protein powder and almond milk in food processor or blender and pulse until smooth. Taste for sweetness and add stevia if desired. 2. Place ½ of the cottage cheese mixture in the bottom of a serving dish. Top with 2 Tbsp berry mixture and 2 Tbsp All Bran Buds. 3. Top with remaining cottage cheese mixture, berries, and cereal.

Recipe by Patricia Hill

Calories 190, Fat 1g, Carbs 27g, Fiber 10g, Protein 22g

MBK Monthly

Caramel Macchiato Overnight Oats 2 servings INGREDIENTS ½ cup quick cook oats 1 scoop vanilla protein powder* ⅓ cup unsweetened almond milk 1 tsp caramel flavoring (extract)

1 tsp espresso powder** ¼ tsp ground cinnamon 1 Tbsp chia seeds 2 tsp Torani Sugar-free Caramel Syrup (optional)

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate **I used Café Bustelo Espresso Instant Coffee, Decaffeinated

DIRECTIONS 1. 2. 3. 4.

Combine all ingredients in mason style jar. Seal with lid. Shake until well combined. Store in refrigerator overnight. Drizzle serving with 1 tsp caramel syrup if desired. Serve cold or warmed in microwave. (May need to add an additional Tbsp of almond milk to thin if it becomes too thick.)

Recipe by Patricia Hill

Calories 181, Fat 4g, Carbs 17g, Fiber 5g, Protein 19g

MBK Monthly

Cranberry Sugar Cookie Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* 1 tsp Truvia brown sugar 1 tsp vanilla extract

½ tsp butter extract 3 Tbsp almond butter 1 Tbsp unsweetened applesauce 2 Tbsp unsweetened almond milk 2 Tbsp low sugar dried cranberries, chopped

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. 2. 3. 4.

Combine oats through butter extract in bowl of food processor. Melt almond butter (if necessary) in small dish in microwave for 30-45 seconds on HIGH. Add almond butter and applesauce to oat mixture. Pulse until combined. Add 2 Tbsp of almond milk until mixture becomes clumpy and sticks together. If too dry add 1 Tbsp almond milk, 1 teaspoon at a time, pulsing after each addition. 5. Add dried cranberries, pulsing only long enough to combine. 6. Form into 9 balls and refrigerate

Recipe by Patricia Hill

Calories 115, Fat 5g, Carbs 11g, Fiber 3g, Protein 8g

MBK Monthly

Raspberry Almond Thumbprint Cookies 6 servings INGREDIENTS ¼ cup rolled oats 3 Tbsp flaxseed meal 3 Tbsp coconut flour 2 Tbsp slivered almonds ¼ tsp baking powder ½ scoop vanilla protein powder*

½ cup unsweetened almond milk ½ tsp almond extract 1 tsp vanilla extract 6 tsp sugar-free raspberry preserves 2 Tbsp vanilla protein powder* 1-2 Tbsp cold water

*I use Muscle Tech Nitro-Tech Whey Isolate Protein

DIRECTIONS 1. Preheat oven to 375°. Spray a 6-cup muffin pan with non-stick cooking spray and set aside. 2. Place rolled oats, flaxseed meal, flour, slivered almonds, baking powder and protein in a small bowl. Stir to combine. 3. Add milk and extracts, stirring just until combined. 4. Divide evenly in muffin tin and make an indention with your thumb or the back of a spoon. 5. Place 1 tsp of the raspberry preserves into the well made in each cookie. 6. Bake for 8-10 minutes or until cooked through. 7. Allow to set for 3-5 minutes and remove from tin. 8. While cooling, mix 2 Tbsp protein powder and 1 Tbsp water. Add additional water, a few drops at a time until desired consistency – loose enough to drizzle. 9. Drizzle icing over top of cooled cookies and store in the refrigerator.

Recipe by Cristal Russell

Calories 86, Fat 3g, Carbs 7g, Fiber 4g, Protein 6g

MBK Monthly

Roasted Chicken & Vegetable 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

MBK Monthly

Rustic Tuscan Chicken Vegetable Crock Pot Soup 12 servings INGREDIENTS 1 ½ lbs boneless skinless chicken breast 2 - 14.5 oz cans cannellini beans, rinsed & drained 1 - 14.5 oz can petite diced tomatoes ½ cup chopped carrots 2 cups frozen cut green beans 1 ½ cups diced yellow onion 2 tsp minced garlic

4 cups chicken stock ¾ tsp dried thyme ¼ tsp ground sage ½ tsp salt ¼ tsp black pepper ½ tsp fennel seed, crushed 2 cups baby spinach

DIRECTIONS 1. 2. 3. 4.

Cut chicken breast into bite size chunks and add to crock pot. In a medium sized bowl, mash ½ of the beans with a fork or potato masher. Add all beans to crock pot. Add all remaining ingredients EXCEPT for spinach to crock pot and stir to combine. Cook on low heat for 6-8 hours or on high for 3-4 hours. Stir in spinach during the last 30 minutes of cooking.

Recipe by Patricia Hill

Calories 136, Fat 2g, Carbs 17g, Fiber 6g, Protein 17g

MBK Monthly

Southwest Salmon Salad 4 servings INGREDIENTS 14 oz can salmon, drained ½ cup shredded carrots ½ cup chopped red bell pepper ½ cup chopped yellow bell pepper ¼ cup diced avocado

2 Tbsp lime juice ¼ cup 0% plain Greek yogurt ¼ tsp salt ⅛ tsp black pepper ½ tsp ground cumin

DIRECTIONS 1. 2. 3. 4. 5.

Combine salmon, carrots and both bell peppers in medium bowl. Toss to combine. Place avocado in small bowl and add lime juice. Toss to coat and then add entire bowl to salmon mixture. In empty avocado bowl, combine Greek yogurt, salt, pepper, and cumin. Add dressing to salmon and gently toss to coat. Refrigerate until ready to serve.

Recipe by Patricia Hill

Calories 177, Fat 7g, Carbs 5g, Fiber 1g, Protein 23g

MBK Monthly

Spinach Artichoke Baked Chicken 4 servings INGREDIENTS 1 lb boneless skinless chicken breast 8 wedges Laughing Cow Sundried Tomato Basil cheese 1-14oz can quartered artichoke hearts, drained 2 tsp minced garlic

1-10oz package frozen chopped spinach, thawed and drained very well ½ tsp salt ¼ tsp black pepper ¼ cup part skim mozzarella cheese

DIRECTIONS 1. Preheat oven to 400°. 2. Spray baking dish with non-stick cooking spray and set aside. 3. Pound chicken breasts to an even thickness and place in a single layer in dish. 4. Place cheese wedges in medium size microwavable bowl. Soften on high for 10-15 seconds. 5. Coarsely chop artichoke hearts and add to bowl with cheese. 6. Add garlic, spinach, salt, and pepper. 7. Divide mixture evenly over chicken breasts and spread out to cover breast. 8. Bake 20-25 minutes, or until chicken is cooked through. 9. Remove from oven and divide mozzarella evenly over each piece of chicken. 10. Place back into oven just until cheese melts.

Recipe by Patricia Hill

Calories 225, Fat 6g, Carbs 8g, Fiber 2g, Protein 31g

MBK Monthly

Sweet Potato Pie Breakfast Bake 2 servings INGREDIENTS ¼ cup rolled oats 2 Tbsp flaxseed meal 2 Tbsp coconut flour ¼ tsp baking powder ½ scoop vanilla whey isolate protein powder*

1 tsp vanilla extract ½ tsp ground cinnamon ¼ cup unsweetened almond milk ¼ cup mashed sweet potato 1 Tbsp chopped pecans

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. Pre-heat oven to 375°. 2. Combine all ingredients in a mixing bowl and stir to combine. If too dry add more almond milk, 1 tsp at a time. 3. Spray two 8-10 ounce ramekins with non-stick cooking spray. 4. Divide HALF of batter mixture evenly between ramekins. 5. Bake 15-18 minutes or until golden brown and cooked through.

Recipe by Patricia Hill

Calories 175, Fat 7g, Carbs 17g, Fiber 6g, Protein 12g

MBK Monthly

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

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

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

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

Recipe by Patricia Hill

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

My Bariatric Kitchen

Vanilla Almond Pear Overnight Oats 2 servings INGREDIENTS Pear Topping 1 Bartlett pear, peeled, diced ½ tsp brown sugar ½ tsp cinnamon ⅛ tsp ground nutmeg

Oatmeal ½ cup rolled oats ⅓ cup unsweetened almond milk ¼ tsp ground cinnamon 1 scoop vanilla whey isolate protein* 1 tsp vanilla extract 1 Tbsp chopped almonds

*I used MuscleTech™ Nitro-Tech vanilla Whey Isolate

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

Combine pears, brown sugar, cinnamon and nutmeg in small microwaveable bowl. Stir well to combine. Microwave on HIGH for 2 minutes and stir. Cook an additional 1-2 minutes or until pears are softened. Combine all Oatmeal ingredients EXEPT almonds in mason style jar. Seal with lid. Shake until well combined. Store in refrigerator overnight. Serve cold or warmed in microwave. (May need to add an additional Tbsp of almond milk if too thick) Top each serving with ½ of the pear toping and ½ of the chopped almonds.

Recipe by Patricia Hill

Calories 268, Fat 5g, Carbs 33g, Fiber 6g, Protein 25g

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 Caramel Macchiato Overnight Oats*

1 serving Sweet Potato Pie Breakfast Bake*

1 serving Vanilla Almond Pear Overnight Oats*

1 serving Sweet Potato Pie Breakfast Bake

1 serving Caramel Macchiato Overnight Oats

1 Berry Breakfast Parfait

1 serving Vanilla Almond Pear Overnight Oats

SNACK 1

1 Cranberry Sugar Cookie Protein Ball*T

1 Cranberry Sugar Cookie Protein Ball

LUNCH

1 serving Southwest Salmon Salad*, 1 WASA Multi-Grain Crispbread

1 serving Roasted Chicken and Vegetable Quiche, ¼ cup green beans

1 serving Southwest Salmon Salad, 1 WASA Multi-Grain Crispbread

4 oz boneless pork loin chops w/ any Marinade, ½ cup broccoli

1 serving Southwest Salmon Salad, 1 WASA Multi-Grain Crispbread

1 serving Beef Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower

1 serving Southwest Salmon Salad, 1 WASA Multi-Grain Crispbread

SNACK 2

1oz deli turkey, ½ cup unsweetened applesauce

2½ oz deli turkey, ½ cup unsweetened applesauce

1 Dannon Light & Fit Greek yogurt, any flavor, 3 Tbsp All Bran Buds

2½ oz deli turkey, ½ cup unsweetened applesauce

1oz deli turkey, ½ cup unsweetened applesauce

2 oz deli ham, ½ small Gala apple

1 Dannon Light & Fit Greek Yogurt, any flavor, 1 Tbsp All Bran Buds

DINNER

1 serving Roasted Chicken and Vegetable Quiche*, ¼ cup Quinoa

1 serving Beef Meatballs in Creamy Mushroom Sauce*, ¼ riced cauliflower

4 oz boneless pork loin chops w/ any Marinade*, ½ cup broccoli

1 serving Roasted Chicken and Vegetable Quiche, ¼ cup quinoa

1 serving Beef Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower

1 serving Roasted Chicken and Vegetable Quiche, ¼ quinoa

1 serving Beef Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower

SNACK 3

1 Raspberry Almond Thumbprint Cookie*, 1 Oikos Triple Zero Greek yogurt, any flavor

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek yogurt, 3 Tbsp All Bran Buds

1 Raspberry Almond Thumbprint Cookie

1 Raspberry Almond Thumbprint Cookie, 1 Oikos Triple Zero Greek yogurt, 2 Tbsp All Bran Buds

1 Dannon Light & Fit Greek yogurt, any flavor, 3 Tbsp All Bran Buds

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek yogurt, any flavor

1 Raspberry Almond Thumbprint Cookie

980 Calories, 39% Protein 35% Carbohydrates, 26% Fat, 26g Fiber

986 Calories, 39% Protein 34% Carbohydrates, 27% Fat, 26g Fiber

966 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 24g Fiber

999 Calories, 40% Protein 34% Carbohydrates, 26% Fat, 28g Fiber

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

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

991 Calories, 40% Protein 35% Carbohydrates, 25% Fat, 22g Fiber

*Save remainder for later

TCount what you need and freeze remainder November 2, 2019.

11.02.2019 Simply Balanced Shopping List Produce □ Garlic □ 1 onion □ Shredded carrot □ Green beans (fresh, frozen or canned) □ Broccoli (fresh or frozen) □ 16oz baby portabella mushrooms □ Avocado □ 1 small sweet potato □ 1 small yellow squash □ 1 small zucchini □ 1/2 orange bell pepper □ 1/2 red bell pepper □ 1/2 yellow bell pepper □ 1 gala apple □ 1 Bartlett pear □ 1 lime □ Lime juice □ Fresh thyme Dairy □ Unsweetened almond milk □ Skim Fairlife milk □ Fat free cottage cheese □ 0% plain Greek yogurt □ Grass fed butter □ 5 eggs □ 5 Dannon Light & Fit Greek yogurt – any flavor □ 2 Oikos Triple Zero Greek yogurt – any flavor □ 2% Italian blend shredded cheese □ Grated parmesan cheese Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Almond flour □ Coconut flour □ cornstarch □ Baking powder □ Espresso powder □ Cayenne □ Paprika □ Dried thyme □ Ground cumin □ Ground flaxseed □ Chia seeds □ Ground cinnamon □ Ground nutmeg □ Torani sugar-free caramel syrup □ Liquid stevia □ Truvia Nectar □ Truvia brown sugar blend □ Butter extract

□ □ □ □ □

Vanilla extract Caramel extract Almond extract Slivered almonds Pecan pieces

Meat/ Frozen Food □ ¼ lb boneless, skinless chicken breast □ ½ lb boneless pork loin chops □ 1 lb extra lean beef □ Deli turkey □ Deli ham □ Riced cauliflower □ Frozen berry blend Grocery Items □ Cooking sherry □ Aluminum foil □ Quick oats □ Old fashioned rolled oats □ Unsweetened applesauce □ Low sugar dried cranberries □ Natural almond butter □ Sugar-free raspberry preserves □ Olive oil □ Non-stick olive oil cooking spray □ WASA multigrain crisp □ All Bran Buds cereal □ Quinoa □ Beef consommé □ Worcestershire □ Dijon mustard □ 1-14oz can salmon Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

INGREDIENTS FOR MARINADE OF CHOICE

MBK Monthly

Recipe by Jo Michienzi

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

MBK Monthly

Berry Breakfast Parfait Protein Balls 1 serving INGREDIENTS ½ cup fat free cottage cheese 1/8 tsp ground cinnamon ¼ scoop vanilla protein powder 1 Tbsp unsweetened almond milk

3-4 drops liquid stevia (optional) ¼ cup frozen berry blend, thawed and crushed ¼ cup All Bran Buds Cereal

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

Recipe by Patricia Hill

Calories 190, Fat 1g, Carbs 27g, Fiber 10g, Protein 22g

MBK Monthly

Caramel Macchiato Overnight Oats 2 servings INGREDIENTS ½ cup quick cook oats 1 scoop vanilla protein powder* ⅓ cup unsweetened almond milk 1 tsp caramel flavoring (extract)

1 tsp espresso powder** ¼ tsp ground cinnamon 1 Tbsp chia seeds 2 tsp Torani Sugar-free Caramel Syrup (optional)

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate **I used Café Bustelo Espresso Instant Coffee, Decaffeinated

DIRECTIONS 1. 2. 3. 4.

Recipe by Patricia Hill

Calories 181, Fat 4g, Carbs 17g, Fiber 5g, Protein 19g

MBK Monthly

Cranberry Sugar Cookie Protein Balls 9 servings INGREDIENTS 1 cup quick oats 3 Tbsp flaxseed meal 1 ½ scoops vanilla whey protein powder* 1 tsp Truvia brown sugar 1 tsp vanilla extract

½ tsp butter extract 3 Tbsp almond butter 1 Tbsp unsweetened applesauce 2 Tbsp unsweetened almond milk 2 Tbsp low sugar dried cranberries, chopped

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. 2. 3. 4.

Recipe by Patricia Hill

Calories 115, Fat 5g, Carbs 11g, Fiber 3g, Protein 8g

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

MBK Monthly

Raspberry Almond Thumbprint Cookies 6 servings INGREDIENTS ¼ cup rolled oats 3 Tbsp flaxseed meal 3 Tbsp coconut flour 2 Tbsp slivered almonds ¼ tsp baking powder ½ scoop vanilla protein powder*

½ cup unsweetened almond milk ½ tsp almond extract 1 tsp vanilla extract 6 tsp sugar-free raspberry preserves 2 Tbsp vanilla protein powder* 1-2 Tbsp cold water

*I use Muscle Tech Nitro-Tech Whey Isolate Protein

Recipe by Cristal Russell

Calories 86, Fat 3g, Carbs 7g, Fiber 4g, Protein 6g

MBK Monthly

Roasted Chicken & Vegetable Quiche 4 servings INGREDIENTS 4 oz boneless skinless chicken breast 1 small yellow squash, cut in ½” slices 1 small zucchinis, cut in ½” slices ½ orange bell pepper, chopped 1 whole clove garlic 1 ½ tsp olive oil ¼ tsp dried thyme

¼ tsp salt ⅛ tsp black pepper 2 large whole eggs 2 large egg whites ¼ cup + 2 Tbsp skim Fairlife milk ¼ cup + 6 Tbsp 2% Italian Blend shredded cheese 1 ½ tsp 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 square baking dish 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 30-35 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 139, Fat 6g, Carbs 3g, Fiber 1g, Protein 14g

MBK Monthly

Southwest Salmon Salad 4 servings INGREDIENTS 14 oz can salmon, drained ½ cup shredded carrots ½ cup chopped red bell pepper ½ cup chopped yellow bell pepper ¼ cup diced avocado

2 Tbsp lime juice ¼ cup 0% plain Greek yogurt ¼ tsp salt ⅛ tsp black pepper ½ tsp ground cumin

DIRECTIONS 1. 2. 3. 4. 5.

Recipe by Patricia Hill

Calories 177, Fat 7g, Carbs 5g, Fiber 1g, Protein 23g

MBK Monthly

Sweet Potato Pie Breakfast Bake 2 servings INGREDIENTS ¼ cup rolled oats 2 Tbsp flaxseed meal 2 Tbsp coconut flour ¼ tsp baking powder ½ scoop vanilla whey isolate protein powder*

1 tsp vanilla extract ½ tsp ground cinnamon ¼ cup unsweetened almond milk ¼ cup mashed sweet potato 1 Tbsp chopped pecans

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

Recipe by Patricia Hill

Calories 175, Fat 7g, Carbs 17g, Fiber 6g, Protein 12g

My Bariatric Kitchen

Vanilla Almond Pear Overnight Oats 2 servings INGREDIENTS Pear Topping 1 Bartlett pear, peeled, diced ½ tsp brown sugar ½ tsp cinnamon ⅛ tsp ground nutmeg

Oatmeal ½ cup rolled oats ⅓ cup unsweetened almond milk ¼ tsp ground cinnamon 1 scoop vanilla whey isolate protein* 1 tsp vanilla extract 1 Tbsp chopped almonds

*I used MuscleTech™ Nitro-Tech vanilla Whey Isolate

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

Recipe by Patricia Hill

Calories 268, Fat 5g, Carbs 33g, Fiber 6g, Protein 25g

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 Caramel Crème Brûlée Noatmeal*

1 serving Caramel Crème Brûlée Noatmeal

1 serving Over the Top Egg Scramble

1 serving Caramel Crème Brûlée Noatmeal

SNACK 1

1 Hazelnut Rocher Fat BombT*

1 Cinnamon Cappuccino Chip Protein BallT*

1 Hazelnut Rocher Fat Bomb

1 Cinnamon Cappuccino Chip Protein Ball

1 Hazelnut Rocher Fat Bomb

1 Cinnamon Cappuccino Chip Protein Ball

1 Hazelnut Rocher Fat Bomb

LUNCH

1 serving Southwest Salmon Salad*, ¼ cup blackberries

1 serving Roasted Chicken and Vegetable Quiche

1 serving Southwest Salmon Salad, ¼ cup blackberries

1 serving Roasted Chicken and Vegetable Quiche, ½ cup broccoli, 1½ tsp grass-fed butter

1 serving Southwest Salmon Salad, ¼ cup blackberries

1 serving Roasted Chicken and Vegetable Quiche, ¼ Cup Blackberries

1 serving Southwest Salmon Salad, ¼ cup blackberries

SNACK 2

4oz deli turkey, ½ small Gala apple

½ small Gala apple, 1 Laughing Cow Cheese wedge, 1 serving turkey pepperoni

1 mozzarella cheese stick, 1½ servings turkey pepperoni

2 Tbsp Macadamia Nuts, ½ cup unsweetened applesauce

1 Baby Bel light cheese, 1 serving turkey pepperoni

2 Tbsp macadamia nuts, 1 Baby Bel light cheese, 2oz deli turkey

1 mozzarella cheese stick, 1½ servings turkey pepperoni

DINNER

1 serving Roasted Chicken and Vegetable Quiche*, ½ cup broccoli, 1 tsp grass-fed butter

1 serving Savory Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower, 1½ tsp grass-fed butter

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup*

1 serving Spinach Artichoke Baked Chicken

1 serving Italian Pork Chops and Peppers in the Crock Pot

1 serving Pizza Casserole with Sausage, Pepperoni and Black Olives

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup*

SNACK 3

1 Raspberry Almond Thumbprint Cookie*

1 Raspberry Almond Thumbprint Cookie

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek yogurt, any flavor

1 Raspberry Almond Thumbprint Cookie

1 Raspberry Almond Thumbprint Cookie, 1 Dannon Light & Fit Greek yogurt, any flavor

1160 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 13g Fiber

*Save remainder for later

1173 Calories, 24% Protein, 16% Carbohydrates, 60% Fat, 12g Fiber

1187 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 12g Fiber

TCount what you need and freeze remainder November 2, 2019

1193 Calories, 26% Protein, 16% Carbohydrates, 58% Fat, 12g Fiber

1195 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 13g Fiber

1183 Calories, 26% Protein, 14% Carbohydrates, 60% Fat, 12g Fiber

1187 Calories, 26% Protein, 15% Carbohydrates, 59% Fat, 12g Fiber

11.02.2019 Balanced Keto Shopping List Produce □ Garlic □ 3 onion □ 1 carrot □ 1 1/2 large yellow pepper □ 1/2 red bell pepper □ 1/4 diced avocado □ Broccoli (fresh or frozen) □ Cauliflower florets (fresh or frozen) □ 2 small yellow squash □ 2 small zucchinis □ 2 medium turnips □ Baby spinach □ 16oz baby portabella □ 1 orange bell pepper □ Blackberries □ 1 gala apple □ 1 lime □ Lime juice □ Chives □ Fresh thyme Dairy □ Unsweetened almond milk □ Whole Fairlife milk □ Half and half □ 4% plain Greek yogurt □ Mayonnaise □ Cream cheese □ Ghee □ Grass-fed butter □ While milk Ricotta cheese □ Heavy whipping cream □ 14 eggs □ 3 Dannon Light & Fit Greek yogurt – any flavor □ Laughing cow cheese wedges □ Mozzarella cheese sticks □ Baby bel light cheese □ Shredded mozzarella □ Italian blend shredded cheese □ Grated parmesan cheese □ 1 pkg Laughing Cow sundried tomato basil wedges Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Almond flour □ Coconut flour □ Hazelnut flour (meal) □ Cornstarch □ Baking powder □ Ground cumin □ Dried oregano □ Dried basil □ Dried thyme □ Cayenne □ Paprika □ Dried crushed rosemary □ Dried Italian herbs □ Ground sage

□ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □

Fennel seed Oregano Onion powder Garlic powder Rosemary Ground cinnamon Ground flaxseed Chia seeds Truvia Nectar Swerve confectioners (powdered erythritol) Truvia baking blend Vanilla extract Caramel extract Almond extract Sugar-free chocolate chips 1oz Unsweetened baking chocolate Dark unsweetened cocoa powder Unsalted hazelnuts

Meat/ Frozen Food □ 1 1/2 lb. boneless, skinless chicken breast □ 1 1/2 lb. boneless skinless chicken thighs □ 1 lb. boneless center cut pork chops □ 1 lb. 93% ground beef □ 2 links turkey Italian sausage □ Deli turkey □ Turkey pepperoni □ Riced cauliflower □ Frozen cut green beans □ 1-10oz pkg frozen chopped spinach Grocery Items □ Instant espresso powder □ Aluminum foil □ Unsweetened applesauce □ Natural almond butter □ Sugar-free raspberry preserves □ Olive oil □ Coconut oil □ Chicken stock □ Non-stick olive oil cooking spray □ 1-14oz can crushed tomatoes □ 1-14.5oz can petite diced tomatoes □ 1-14oz can salmon □ 1-14oz can fire roasted crushed tomatoes □ Red wine vinegar □ Balsamic vinegar □ Cooking sherry □ Beef consommé □ Worcestershire □ Dijon mustard □ Black olives □ 1-14oz jar marinated artichoke hearts Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly

Caramel Crème Brulée Noatmeal 6 servings INGREDIENTS 2 tsp grass-fed butter 5 large egg yolks 1 cup heavy whipping cream 3 Tbsp chia seeds 1 ½ Tbsp flaxseed meal

1 tsp vanilla extract ½ tsp caramel extract ⅛ tsp pink Himalayan sea salt 1 ½ tsp Truvia Nectar

DIRECTIONS 1. 2. 3. 4. 5.

Preheat oven to 300°. Butter all surfaces of a 1½ quart glass or ceramic baking dish. Add all remaining ingredients to a medium size mixing bowl and whisk gently until thoroughly combined. Pour mixture into baking dish. Place a 13x9” baking dish into oven on a middle rack. Place crème brûlée dish inside of pan. Carefully fill 13x9” pan with HOT tap water to the level of the crème brûlée liquid. Be careful to not get any water in the creme brûlée. 6. Bake for 30-40 minutes or until brûlée no longer jiggles when you shake the edge of the pan. 7. Remove from water bath and rest on cooling rack for 1 hour. Refrigerate for a minimum of 3 hours before serving.

Recipe by Patricia Hill

Calories 236, Fat 22g, Carbs 5g, Fiber 3g, Protein 5g

MBK Monthly

Cinnamon Cappuccino Chip Protein Balls 9 servings INGREDIENTS ½ cup almond flour 3 tbsp. ground flaxseed 1 ½ scoops Vanilla Protein Powder* 1 ½ tsp decaf instant espresso powder** 1 ½ tsp ground cinnamon

4 Tbsp natural almond butter 1 tsp vanilla extract 2-3 Tbsp unsweetened almond milk 2 Tbsp sugar-free chocolate chips

* I used MuscleTech Nitro-tech Vanilla Whey Isolate **I used Café Bustelo Decaf Espresso Powder

DIRECTIONS 1. Combine almond flour through cinnamon in a food processor or mixing bowl. 2. Microwave almond butter for 10-15 seconds to melt and combine with dry ingredients. 3. Add almond milk and extract and pulse until mixture comes together. If too dry, add more almond milk 1 tsp. at a time. 4. Add in chocolate chips and pulse until combined 5. Form mixture into 9 balls. Refrigerate.

Recipe by Patricia Hill

Calories 129, Fat 8g, Carbs 5g, Fiber 2g, Protein 9g

MBK Monthly

Hazelnut Rocher Fat Bombs 10 servings INGREDIENTS 1 oz unsweetened baking chocolate 3 Tbsp coconut oil 1 Tbsp grass-fed butter 1 cup hazelnut flour (meal) 2 tsp dark unsweetened cocoa powder

2 Tbsp Swerve confectioners (powdered erythritol) – more to taste if needed 1 tsp vanilla extract ¼ cup chopped unsalted hazelnuts 10 whole unsalted hazelnuts

DIRECTIONS 1. 2. 3. 4. 5.

Melt baking chocolate in microwave, following package directions. Melt coconut oil and butter in separate dish. Combine hazelnut flour, cocoa powder, Swerve, vanilla extract, coconut oil, and butter in food processor. Pulse mixture for 30-45 seconds, scraping down as needed. Taste. Add additional 1-2 tsp Swerve if needed. Add melted chocolate and continue pulsing for an additional 30-45 seconds, scraping sides and bottom as needed. 6. Place mixture in freezer safe bowl and chill for 10-15 minutes, or until cool enough to form a solid ball. 7. Divide mixture into 10 portions. Form balls, placing 1 whole hazelnut in the center of each ball. 8. Roll balls in chopped hazelnuts and refrigerate.

Recipe by Patricia Hill

Calories 145, Fat 13g, Carbs 7g, Fiber 2g, Protein 2g

MBK Monthly

Italian Pork Chops & Peppers in the Crock Pot 4 servings INGREDIENTS 1 medium yellow onion, sliced 1 large yellow pepper, sliced 1 large red or orange pepper, sliced 1lb boneless center cut pork chops 1 14oz can crushed tomatoes 1 tsp minced garlic 1 Tbsp balsamic vinegar

1 Tbsp olive oil ½ tsp salt ¼ tsp black pepper ¼ tsp dried oregano ¼ tsp dried basil ½ tsp dried thyme ¼ tsp dried crushed rosemary

DIRECTIONS 1. 2. 3. 4. 5.

Place onion and peppers in bottom of crock pot and distribute evenly. Arrange pork chops on top. In medium bowl, add remaining ingredients and stir well to combine. Pour tomato mixture over turkey, onions, and peppers. Cover and cook on low heat for 4-5 hours.

Serving Suggestion: Serve over baked brown rice or quinoa for the family. Can also be served in whole wheat hoagie rolls as a sandwich.

Recipe by Patricia Hill

Calories 312, Fat 12g, Carbs 15g, Fiber 3g, Protein 25g

MBK Monthly

Over the Top Egg Scramble 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

MBK Monthly

Pizza Casserole with Sausage, Pepperoni, and Black Olives 6 servings INGREDIENTS 2 cups cauliflower florets ½ tsp oregano ¼ tsp onion powder ¼ garlic powder ¼ tsp rosemary 1 tbsp olive oil ¼ tsp pink Himalayan sea salt ⅛ tsp black pepper ½ cup Easy Marinara sauce 1 egg 1 cup mozzarella shredded 2 links turkey Italian sausage, cooked & crumbled 17 slices turkey pepperoni ¼ cup sliced black olives

Easy Marinara (makes 2 cups) 1 14oz can fire roasted crushed tomatoes 1 Tbsp olive oil 2 tsp red wine vinegar ½ tsp pink Himalayan sea salt ⅛ tsp black pepper ½ tsp onion powder ½ tsp garlic powder 1 tsp dried basil 1 ½ tsp dried Italian herbs

DIRECTIONS 1. Preheat oven to 400°. Spray 13x9” baking dish with non-stick cooking spray. 2. Combine all marinara ingredients in medium sauce pan. Bring to a low boil over medium heat, stirring frequently. Reduce heat, cover and simmer on low for 15 minutes. 3. Cut up cauliflower into very small pieces (can use food processor). 4. Place cauliflower in baking dish. 5. Drizzle with the olive oil and with the herbs, salt and pepper. Toss to coat and then spread evenly across bottom. 6. Bake for 20 minutes or until tender. 7. Add egg to the marinara sauce and pour over the cauliflower, spreading evenly. Freeze remaining marinara for future use. 8. Top with mozzarella then with crumbled sausage, pepperoni, and black olives. 9. Bake for 10 minutes or until cheese has melted and is beginning to brown slightly.

Recipe by Isabelle Cloutier & Patricia Hill

Calories 195, Fat 13g, Carbs 5g, Fiber 1g, Protein 15g

MBK Monthly

Raspberry Almond Thumbprint Cookies 18 servings INGREDIENTS ½ cup grass fed butter, softened 6 Tbsp Truvia Baking Blend 3 ounces cream cheese, softened 1 large egg, room temp ½ tsp vanilla extract

¼ tsp almond extract 1 cup almond flour ¼ cup coconut flour 6 Tbsp sugar-free raspberry preserves

Directions 1. Preheat oven to 350. Line baking sheet with parchment paper. 2. Using a hand mixer, cream butter and Truvia together. This will take a couple of minutes and mixture will be light in color. 3. Add the cream cheese and continue mixing until well incorporated. 4. Mix in the egg and the extracts. 5. Sift the almond and coconut flour into a small bowl. 6. Add the flour mixture to the butter mixture and stir until well incorporated. 7. Place dough in a bowl coated lightly with non-stick spray and cover with plastic wrap. Refrigerate 4 hours to overnight – DO NOT SKIP THIS STEP. 8. Remove from refrigerator and let sit on counter for 5-10 minutes. 9. Roll dough into a 9-10”log and cut into 18 cookies. Make an indention in the center of each cookie with your thumb or a spoon. Place 1 tsp preserves into each indention. 10. Bake for 8-10 minutes or until lightly golden brown. For crispier cookies bake for 13-15 minutes. 11. Cool completely.

Recipe by Patricia Hill

Calories 119, Fat 9g, Carbs 9g, Fiber 2g, Protein 3g

MBK Monthly

½ tsp salt ¼ tsp black pepper 6 large whole eggs ¾ cup half & half ¾ cup Italian Blend shredded cheese 2 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 and half & half 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 184, Fat 13g, Carbs 5g, Fiber 1g, Protein 15g

MBK Monthly

Rustic Tuscan Chicken Vegetable Crock Pot Soup 12 servings INGREDIENTS 1 ½ lbs boneless skinless chicken thighs 2 cups small cauliflower florets 1 - 14.5 oz can petite diced tomatoes ½ cup chopped carrots 2 cups frozen cut green beans 1 ½ cups diced yellow onion 2 tsp minced garlic 3 cups chicken stock 1 Tbsp olive oil

¾ tsp dried thyme ¼ tsp ground sage ½ tsp salt ¼ tsp black pepper ½ tsp fennel seed, crushed 2 cups chopped turnips 1 cup heavy whipping cream 2 cups baby spinach

DIRECTIONS 1. 2. 3. 4.

Cut chicken thighs into bite size chunks and add to crock pot. Add all remaining ingredients EXCEPT for turnips, heavy cream, and spinach to crock pot and stir to combine. Cook on low heat for 6-8 hours or on high for 3-4 hours. Place turnips in microwave safe bowl. Add ¼ cup water. Cover and cook on HIGH for 3-4 minutes, stirring half way through, until soft. Drain water and add heavy cream. Blend mixture with hand mixer until creamy. 5. Add turnip mixture and spinach to crock top, gently stirring in. Cook an additional 30 minutes.

Recipe by Patricia Hill

Calories 159, Fat 12g, Carbs 8g, Fiber 2g, Protein 14g

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

Southwest Salmon Salad 4 servings INGREDIENTS 14 oz can salmon, drained ½ cup chopped red bell pepper ½ cup chopped yellow bell pepper ¼ cup diced avocado 2 Tbsp lime juice

2 Tbsp mayonnaise 2 Tbsp 4% plain Greek yogurt ¼ tsp salt ⅛ tsp black pepper ½ tsp ground cumin

DIRECTIONS 1. 2. 3. 4. 5.

Combine salmon and both bell peppers in medium bowl. Toss to combine. Place avocado in small bowl and add lime juice. Toss to coat and then add entire bowl to salmon mixture. In empty avocado bowl, combine mayonnaise, Greek yogurt, salt, pepper, and cumin. Add dressing to salmon and gently toss to coat. Refrigerate until ready to serve.

Recipe by Patricia Hill

Calories 248, Fat 16g, Carbs 7g, Fiber 1g, Protein 23g

MBK Monthly

Spinach Artichoke Baked Chicken 4 servings INGREDIENTS 1 lb boneless skinless chicken breast 8 wedges Laughing Cow Sundried Tomato Basil cheese 1-14oz jar marinated artichoke hearts, drained 2 tsp minced garlic

1-10oz package frozen chopped spinach, thawed and drained very well ½ tsp salt ¼ tsp black pepper ½ cup shredded Italian cheese blend

DIRECTIONS 1. Preheat oven to 400°. 2. Spray baking dish with non-stick cooking spray and set aside. 3. Pound chicken breasts to an even thickness and place in a single layer in dish. 4. Place cheese wedges in medium size microwavable bowl. Soften on high for 10-15 seconds. 5. Coarsely chop artichoke hearts and add to bowl with cheese. 6. Add garlic, spinach, salt, and pepper. 7. Divide mixture evenly over chicken breasts and spread out to cover breast. 8. Bake 20-25 minutes, or until chicken is cooked through. 9. Remove from oven and top each chicken breast with 2 Tbsp shredded cheese.. 10. Place back into oven just until cheese melts.

Recipe by Patricia Hill

Calories 292, Fat 13g, Carbs 7g, Fiber 3g, Protein 33g

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

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

1 serving Caramel Crème Brûlée Noatmeal*

1 serving Caramel Crème Brûlée Noatmeal

1 serving Over the Top Egg Scramble

1 serving Caramel Crème Brûlée Noatmeal

SNACK 1

1 Cinnamon Cappuccino Chip Protein Ball*T

1 Cinnamon Cappuccino Chip Protein Ball

LUNCH

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup*

1 serving Savory Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower, 1 tsp grass fed Butter

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup

1 serving Roasted Chicken and Vegetable Quiche, ½ cup steamed broccoli

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup

1 serving Savory Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower, 1 tsp grass fed Butter

1 serving Roasted Chicken and Vegetable Quiche, ½ cup steamed broccoli

SNACK 2

1 mozzarella cheese stick, 5 baby carrots, 1 serving turkey pepperoni

½ small Gala apple, 1 Baby Bel light cheese, 1 serving turkey pepperoni

1 mozzarella cheese stick, 5 baby carrots, 1 serving turkey pepperoni

2 Tbsp macadamia nuts, 1 Baby Bel light cheese, 3oz Deli Turkey

1 mozzarella cheese stick, 5 baby carrots, 1 serving turkey pepperoni

2 Tbsp macadamia nuts, ½ small gala apple

2 Tbsp macadamia nuts, 1 Baby Bel light cheese, 3oz Deli Turkey

DINNER

1 serving Savory Meatballs in Creamy Mushroom Sauce*, ¼ cup riced cauliflower, 1 tsp grass fed Butter

1 serving Roasted Chicken and Vegetable Quiche*, ½ cup steamed broccoli

1 serving Savory Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower, 1 tsp grass fed Butter

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup

1 serving Savory Meatballs in Creamy Mushroom Sauce, ¼ cup riced cauliflower, 1 tsp grass fed Butter

1 serving Roasted Chicken and Vegetable Quiche, ½ cup steamed broccoli

1 serving Rustic Tuscan Chicken Vegetable Crock Pot Soup

SNACK 3

1 Raspberry Almond Thumbprint Cookie*

1 Raspberry Almond Thumbprint Cookie

1 Raspberry Almond Thumbprint Cookie, ½ small Gala apple

1 Raspberry Almond Thumbprint Cookie

1 Raspberry Almond Thumbprint Cookie, ½ small Gala apple

1154 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 13g Fiber

*Save remainder for later

1191 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 13g Fiber

1154 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 13g Fiber

TCount what you need and freeze remainder November 2, 2019

1142 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 13g Fiber

1154 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 13g Fiber

1190 Calories, 25% Protein, 16% Carbohydrates, 59% Fat, 12g Fiber

1142 Calories, 25% Protein, 15% Carbohydrates, 60% Fat, 13g Fiber

11.02.2019 Simply Keto Shopping List Produce □ Garlic □ 2 onion □ Broccoli (fresh or frozen) □ 1 c cauliflower florets (fresh or frozen) □ 1 small yellow squash □ 1 small zucchini □ 1 med turnip □ Baby spinach □ 16oz baby portabella mushrooms □ 1/2 orange bell pepper □ Baby carrots □ 1 Gala apple □ Fresh chives □ Fresh parsley Dairy □ Unsweetened almond milk □ 4% plain Greek yogurt □ Whole Fairlife milk □ Half & half □ Ghee □ Grass fed butter □ Whole milk Ricotta cheese □ Cream cheese □ Heavy whipping cream □ 11 eggs □ Baby bel light cheese □ Mozzarella cheese stick □ Shredded Italian blend cheese □ Grated parmesan cheese Baking Goods/ Spices □ Pink Himalayan salt □ Pepper □ Almond flour □ Coconut flour □ Baking powder □ Cornstarch □ Ground flaxseed □ Chia seeds □ Dried thyme □ Ground sage □ Fennel seed □ Cayenne □ Paprika □ Ground cinnamon □ Truvia Nectar □ Truvia baking blend □ Vanilla extract □ Almond extract □ Caramel extract □ Macadamia nuts □ Sugar-free chocolate chips

Meat/ Frozen Food □ 1 lb. boneless, skinless chicken breast □ 1 lb. 93% ground beef □ Turkey pepperoni □ Deli turkey □ Riced cauliflower □ Frozen cut green beans Grocery Items □ Cooking sherry □ Beef consommé □ Worcestershire □ Dijon mustard □ Aluminum foil □ Unsweetened applesauce □ Instant espresso powder □ Natural almond butter □ Sugar-free raspberry preserves □ Olive oil □ Non-stick olive oil cooking spray □ 1/2 – 14.5oz can petite diced tomatoes □ Chicken stock Health Food □ Vanilla Protein Powder □ Chocolate Protein Powder

MBK Monthly

Caramel Crème Brulée Noatmeal 6 servings INGREDIENTS 2 tsp grass-fed butter 5 large egg yolks 1 cup heavy whipping cream 3 Tbsp chia seeds 1 ½ Tbsp flaxseed meal

1 tsp vanilla extract ½ tsp caramel extract ⅛ tsp pink Himalayan sea salt 1 ½ tsp Truvia Nectar

DIRECTIONS 1. 2. 3. 4. 5.

Recipe by Patricia Hill

Calories 236, Fat 22g, Carbs 5g, Fiber 3g, Protein 5g

MBK Monthly

4 Tbsp natural almond butter 1 tsp vanilla extract 2-3 Tbsp unsweetened almond milk 2 Tbsp sugar-free chocolate chips

* I used MuscleTech Nitro-tech Vanilla Whey Isolate **I used Café Bustelo Decaf Espresso Powder

Recipe by Patricia Hill

Calories 129, Fat 8g, Carbs 5g, Fiber 2g, Protein 9g

MBK Monthly

Over the Top Egg Scramble 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.

Recipe by Patricia Hill

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

MBK Monthly

Raspberry Almond Thumbprint Cookies 18 servings INGREDIENTS ¼ cup grass fed butter, softened 3 Tbsp Truvia Baking Blend 1 ½ ounces cream cheese, softened ½ large beaten egg, room temp ¼ tsp vanilla extract

⅛ tsp almond extract ½ cup almond flour 2 Tbsp coconut flour 3 Tbsp sugar-free raspberry preserves

Directions 1. Preheat oven to 350°. Line baking sheet with parchment paper. 2. Using a hand mixer, cream butter and Truvia together. This will take a couple of minutes and mixture will be light in color. 3. Add the cream cheese and continue mixing until well incorporated. 4. Mix in the egg and the extracts. 5. Sift the almond and coconut flour into a small bowl. 6. Add the flour mixture to the butter mixture and stir until well incorporated. 7. Place dough in a bowl coated lightly with non-stick spray and cover with plastic wrap. Refrigerate 4 hours to overnight – DO NOT SKIP THIS STEP. 8. Remove from refrigerator and let sit on counter for 5-10 minutes. 9. Roll dough into a 5”log and cut into 9 cookies. Make an indention in the center of each cookie with your thumb or a spoon. Place 1 tsp preserves into each indention. 10. Bake for 8-10 minutes or until lightly golden brown. For crispier cookies bake for 13-15 minutes. 11. Cool completely.

Recipe by Patricia Hill

Calories 119, Fat 9g, Carbs 9g, Fiber 2g, Protein 3g

MBK Monthly

Roasted Chicken & Vegetable Quiche 4 servings INGREDIENTS 4 oz boneless skinless chicken breast 1 small yellow squash, cut in ½” slices 1 small zucchini, cut in ½” slices ½ orange bell pepper, chopped 1 whole cloves garlic 1 Tbsp olive oil ¼ tsp dried thyme

¼ tsp salt ⅛ tsp black pepper 3 large whole eggs ¼ cup + 2 Tbsp cup half & half ¼ cup + 2 Tbsp cup 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 square baking dish with non-stick cooking spray and set aside. 11. In medium bowl, combine eggs and half & half 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 30-35 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 184, Fat 13g, Carbs 5g, Fiber 1g, Protein 15g

MBK Monthly

Rustic Tuscan Chicken Vegetable Crock Pot Soup 6 servings INGREDIENTS ¾ lb boneless skinless chicken thighs 1 cup small cauliflower florets ½ - 14.5 oz can petite diced tomatoes ¼ cup chopped carrots 1 cup frozen cut green beans ¾ cups diced yellow onion 1 tsp minced garlic 1 ½ cups chicken stock 1 ½ tsp olive oil

⅓ tsp dried thyme ¼ tsp ground sage ¼ tsp salt ¼ tsp black pepper ¼ tsp fennel seed, crushed 1 cup chopped turnips ½ cup heavy whipping cream 1 cup baby spinach

DIRECTIONS 1. 2. 3. 4.

Cut chicken thighs into bite size chunks and add to crock pot. Add all remaining ingredients EXCEPT for turnips, heavy cream, and spinach to crock pot and stir to combine. Cook on low heat for 6-8 hours or on high for 3-4 hours. Place turnips in microwave safe bowl. Add 2 Tbsp water. Cover and cook on HIGH for 3-4 minutes, stirring half way through, until soft. Drain water and add heavy cream. Blend mixture with hand mixer until creamy. 5. Add turnip mixture and spinach to crock top, gently stirring in. Cook an additional 30 minutes.

Recipe by Patricia Hill

Calories 159, Fat 12g, Carbs 8g, Fiber 2g, Protein 14g

MBK Monthly

Recipe by Patricia Hill

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