MBK Monthly FREE PREVIEW by My Bariatric Kitchen

MBK Monthly

Planning for Success

November 9, 2017

My Bariatric Kitchen and Living Healthy Nutrition Monthly Meal Plan Subscription

Monday

Tuesday

Wednesday

Thursday

Breakfast

1 serving Fried Apple Quinoa Breakfast Bowl*

1 serving Samoa Overnight Oats*

1 serving Fried Apple Quinoa Breakfast Bowl

1 serving Samoa Overnight Oats

Snack 1

1 Chocolate Coconut 1 Maple Vanilla Latte 1 Chocolate Coconut 1 Maple Vanilla Latte 1 Chocolate Coconut 1 Maple Vanilla Latte 1 Chocolate Coconut Almond Protein BallT Protein BallT Almond Protein Ball Protein Ball Almond Protein Ball Protein Ball Almond Protein Ball

Lunch

1 serving Thai Chicken Salad*

1 serving Cranberry Orange Pork Roast*, 4 spears asparagus

1 serving Thai Chicken Salad*

Saturday

1 serving Thai Chicken Salad*

1 serving 1 serving Southwestern Turkey Southwestern Turkey Chili*, 2 Tbsp 2% Chili*, 2 Tbsp 2% shredded cheddar shredded cheddar cheese cheese

2 oz lean deli ham, ½ gala apple

Dinner

1 serving Cranberry Orange Pork Roast*, 4 spears asparagus

1 serving Chinese Turkey and Green Beans

Snack 3

1 WASA Multigrain Crispbread, 1 1 oz lean deli ham, Laughing Cow Light,8 ½ gala apple, 1 Tbsp ½ gala apple, 1 slices turkey natural peanut butter cheddar cheese stick pepperoni, ¼ cup raspberries

2 oz lean deli turkey, 1 Baby Bel Light, ¼ cup raspberries

1 Oikos Triple Zero 1 Oikos Triple Zero 1 Oikos Triple Zero Greek yogurt, 1 oz 1 serving Chocolate Greek yogurt, 1 oz 1 serving Chocolate Greek yogurt, 1 oz 1 serving Chocolate unsweetened almond Cheesecake Protein unsweetened almond Cheesecake Protein unsweetened almond Cheesecake Protein milk, ¼ scoop protein Pudding, 10 milk, ½ scoop protein Pudding, 1 tsp mini milk, ¼ scoop protein Pudding* powder, 2 Tbsp All raspberries powder, 2 Tbsp All dark chocolate chips powder Bran Buds Cereal Bran Buds Cereal

Sunday

1 serving Fried Apple 1 serving Raspberry 1 serving Raspberry Quinoa Breakfast Cheesecake Cheesecake Overnight Bowl* Overnight Oats* Oats

Snack 2

1 WASA Multigrain Crispbread, 1 Laughing Cow Light, ½ cup raspberries

4 oz white albacore tuna, 2 Tbsp fat free mayo, 1 Multigrain WASA Crispbread

Friday

1 serving 1 serving Greek 1 serving Spinach and Southwestern Turkey 1 serving Lemon Chicken Souvlaki Sun-dried Tomato Chili*, 2 Tbsp 2% Dijon Baked Cod, ½ Skewers, ½ small Baked Chicken shredded cheddar cup steamed broccoli zucchini, grilled with cheese lemon & pepper

1 cheddar cheese stick, ¼ cup raspberries

4oz Zesty “Fried” Chicken, 1 serving Savory Green Beans

1 Dannon Light&Fit Greek yogurt, 1 tsp mini dark chocolate chips

976 Calories, 104g Protein 984 Calories, 102g Protein 985 Calories, 97g Protein 957 Calories, 99*g Protein 976 Calories, 99g Protein 975 Calories, 98g Protein 964 Calories, 98g Protein 86g Carbohydrates, 28g Fat 89g Carbohydrates, 29g Fat, 88g Carbohydrates, 29g Fat 86g Carbohydrates, 28g Fat 87g Carbohydrates, 27g Fat 91g Carbohydrates, 27g Fat 90g Carbohydrates, 27g Fat 27g fiber 29g Fiber 23g Fiber 22g Fiber 23g Fiber 22g Fiber 21g Fiber

*Save remainder for later ★Previously released

TReserve what you need and freeze remainder

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.

10.09.17 Shopping List Produce □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □

1 large apple (honeycrisp, pink lady, or similar) 2 small gala apples 4 cups mixed greens (lettuce blend) 1 small cucumber 1 English cucumber 1 red onion 1 container grape tomatoes fresh cilantro minced garlic 1 large orange 2 shallots 2-3 packages raspberries asparagus (fresh or frozen) 1 lb fresh green beans 4 scallions ginger paste 16 oz bag fresh spinach 1 large yellow onion 1 red bell pepper fresh broccoli zucchini

Dairy □ □ □ □ □ □ □ □ □ □ □ □ □ □

Unsweetened almond milk Unsweetened coconut milk 2 cups 0% plain Greek yogurt 3 Oikos Triple Zero Greek Yogurt (any flavor) 1 Chobani Coconut Greek yogurt Baby Bel Light 1 cup vanilla Greek yogurt Laughing Cow Light wedges Fat free cream cheese Shredded parmesan Shredded part skim mozzarella Cheddar cheese sticks 2% shredded cheddar cheese butter

Baking Goods/ Spices □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □

Salt Pepper Quick oats cornmeal Ground flaxseed Ground Cinnamon Vanilla extract Low-sugar dried cranberries Honey apple pie spice paprika poultry seasoning dried dill weed Chili powder Smoked paprika Dried thyme Dried parsley Dried mint (optional) Garlic powder Chipotle chili powder

□ □ □ □ □ □ □ □ □ □ □ □

Ground cumin Dried oregano Olive oil coconut oil maple extract caramel extract stevia drops/liquid stevia unsweetened coconut flakes coconut extract mini chocolate chips dark cocoa powder beef bouillon granules or Better than Bouillon Beef Base

Meat/ Frozen Food □ □ □ □

□ □ □ □ □

12 oz. – cooked, shredded chicken breast 2 lb boneless pork loin roast 2 lbs lean ground turkey breast 2 lbs boneless skinless chicken breast 1 lb chicken tenderloins lean deli ham 1 lb cod fillets 1 slice thick cut bacon (meat counter) turkey pepperoni

Grocery Items □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □ □

low sodium soy sauce WASA multigrain crispbreads Dijon mustard Light mayonnaise Almond butter Natural peanut butter Low-sodium soy sauce Quinoa Cider vinegar Rice wine vinegar lime juice lemon juice Non-alcoholic white wine (like Fré) All Bran Buds Cereal 1 15 oz can black beans 1 8oz can sweet corn Asian garlic chili sauce Asian fish sauce Sugar-free orange marmalade Small bag whole almonds Roasted cashews Sugar free apple jelly Decaf instant espresso powder Sugar free fat free cheesecake pudding mix 1 cup Chicken stock 1 5oz can white albacore tuna fat free mayonnaise 15 oz can crushed or petite diced tomatoes 28oz can cut Italian green beans

Health Food □ □

Vanilla Protein Powder Chocolate Protein Powder

My Bariatric Kitchen

Chinese Turkey and Green Beans

MBK Monthly

4 servings INGREDIENTS

1 Tbsp sesame oil 4 scallions, green and white parts sliced 1 Tbsp minced garlic 1 lb lean ground turkey breast 1 Tbsp garlic chili sauce 1 tsp ginger paste

1 tsp honey 1 Tbsp rice vinegar 1 ½ Tbsp natural peanut butter 1 lb fresh green beans, cut in 2” pieces 2 Tbsp low sodium soy sauce

DIRECTIONS 1. Heat large skillet over medium-high heat. Add sesame oil, and sauté green onions and garlic for approximately 2 minutes. 2. Add ground turkey and cook 3-5 minutes, until meat is nearly cooked through, breaking up into crumbles. 3. Stir in garlic chili sauce, ginger, honey, vinegar and peanut butter. 4. Add green beans and soy sauce, and stir to combine. 5. Continue cooking 9-10 minutes longer, stirring frequently, until beans are crisp-tender. Serving Suggestion: Serve over quinoa fried “rice” or brown rice for your family.

Recipe by Patricia Hill

Calories 216, Fat 7g, Carbs 15g, Fiber 5g, Protein 23g

DISCLAIMER: As with any recipe/meal plan, you must input this recipe into your food tracker using your actual brands and ingredients. This nutritional breakdown is merely a guide and data may not match exactly due to nutritional differences in products used. © Patricia A. Hill 2017

My Bariatric Kitchen Chocolate Cheesecake

MBK Monthly

Protein Pudding 2 servings

INGREDIENTS 1 cup vanilla Greek yogurt Âź cup unsweetened almond milk 2 Tbsp SF/FF cheesecake pudding mix

1 Tbsp unsweetened dark cocoa powder 5-7 drops liquid stevia (optional)

DIRECTIONS 1. Combine all ingredients in blender or use whisk or electric mixer. 2. Divide equally into two serving dishes. 3. Store in refrigerator.

Recipe by Patricia Hill

Calories 91, Fat 1g, Carbs 9g, Fiber 1g, Protein 10g

My Bariatric Kitchen

MBK Monthly

Chocolate Coconut Almond

Protein Balls 8 servings

INGREDIENTS 1 cup quick oats 3 Tbsp ground flaxseed 1 ½ scoops chocolate Protein Powder* 2 Tbsp unsweetened coconut flakes

¼ cup almond butter 1 ½ tsp coconut extract 3 Tbsp unsweetened almond milk 8 whole almonds

* I used MuscleTech Nitro-tech Decadent Brownie Cheesecake Whey Isolate

DIRECTIONS 1. Combine oats through coconut flakes 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 8 balls. 5. Press one almond into the top of each protein ball. 6. Refrigerate.

Recipe by Patricia Hill

Calories 147, Fat 8g, Carbs 11g, Fiber 3g, Protein 10g

My Bariatric Kitchen Cranberry Orange Pork Roast

MBK Monthly

in the Crock Pot 8 servings

INGREDIENTS 2 lb boneless pork loin roast 1 ½ cups sugar free apple jelly ¼ cup low sugar dried cranberries

1 tsp poultry seasoning 1 large orange 1 Tbsp minced shallots

DIRECTIONS 1. Place roast in crock pot. 2. Heat apple jelly 15-20 seconds in microwave to melt. 3. Add jelly, cranberries, poultry seasoning to food processor or blender and pulse until cranberries are finely minced. 4. Zest orange until you have 1 tsp. 5. Juice entire orange. 6. Add zest and juice to apple cranberry mixture. Stir in shallots. 7. Pour mixture evenly over pork roast. 8. Cook on low for 7-9 hours or high for 4-5 hours. 9. Slice pork and serve with 1-2 Tbsp cooking sauce from the bottom of the crock pot.

Recipe by Patricia Hill

Calories 203, Fat 4g, Carbs 21g, Fiber 11g, Protein 28g

My Bariatric Kitchen Fried Apple Quinoa

MBK Monthly

Breakfast Bowl 4 servings

INGREDIENTS 1 cup unsweetened coconut milk ½ cup uncooked quinoa, rinsed and drained 8-10 drops liquid stevia 1 tsp coconut oil 1 large apple, peeled and diced ½ tsp apple pie spice

2 Tbsp water 1 Tbsp sugar free orange marmalade ¼ cup plain 0% Greek yogurt ¼ cup unsweetened almond milk ½ scoop vanilla whey isolate ½ tsp ground cinnamon

* I used MuscleTech Nitro-tech vanilla Whey Isolate

DIRECTIONS 1. Bring coconut milk to a boil in a small sauce pan, watching so as not to burn. 2. Add quinoa and reduce heat to simmer. Cook 15 minutes, stirring frequently, or until liquid is absorbed. 3. Remove from heat and stir in stevia drops. 4. Meanwhile in medium skillet, heat coconut ol over medium-high heat. 5. Add apples and apple pie spice and toss in oil until coated. 6. Add water and cook, stirring frequently until apples are slightly softened, approximately 5 minutes. 7. Stir in orange marmalade and remove from heat. 8. Combine Greek yogurt, almond milk, protein powder and cinnamon in a small bowl., Whisk well to combine. 9. Divide quinoa between 4 serving dishes. 10. Divide apples between dishes. 11. Top each with 2 Tbsp cinnamon vanilla yogurt mixture. Note: If storing and reheating later, store cinnamon vanilla yogurt mixture separately and add to dish after heating.

Recipe by Patricia Hill

Calories 167, Fat 4g, Carbs 26g, Fiber 3g, Protein 9g

My Bariatric Kitchen

Greek Chicken Souvlaki Skewers

MBK Monthly

with Tzatziki Sauce 4 servings

INGREDIENTS

1 lb chicken tenderloins 2 Tbsp lemon juice 1 Tbsp non-alcoholic white wine (Fre) 2 tsp minced garlic 1 Tbsp dried parsley 1 tsp dried mint (optional) ⅛ tsp black pepper

½ cup shredded English cucumber ½ cup 0% plain Greek yogurt 1 tsp minced garlic 1 tsp dried dill 1 tsp lemon juice ¼ tsp salt

DIRECTIONS 1. Combine chicken THROUGH black pepper in large Ziploc baggie. Massage until marinade is evenly distributed. Refrigerate for 30 minutes to 1 hour. 2. Meanwhile combine cucumber through salt in small bowl and stir well to combine. Refrigerate. 3. Preheat grill to medium-high and coat with non-stick cooking spray. 4. Thread 2 tenderloins on metal or wooden skewers (soaked for 30 minutes in water prior to using). 5. Grill skewers for 3 minutes per side or until chicken is cooked through. 6. Serve with Tzatziki sauce.

Recipe by Patricia Hill

Calories 139, Fat 1g, Carbs 4g, Fiber 0g, Protein 28g

My Bariatric Kitchen Lemon Dijon Baked Cod

MBK Monthly

4 servings

INGREDIENTS 1 lb cod fillets 3 Tbsp lemon juice 1 Tbsp Dijon mustard

1 Tbsp butter, melted ¼ tsp black pepper

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

Preheat oven to 425°. Spray baking dish with non-stick spray. Arrange cod in dish Combine lemon juice, Dijon, butter and pepper in small bowl. Whisk well to combine. Pour mixture evenly over cod. Bake 15 minutes or until cooked through and flakey.

Recipe by Patricia Hill

Calories 124, Fat 4g, Carbs 1g, Fiber 0g, Protein 20g

My Bariatric Kitchen

MBK Monthly

Maple Vanilla Latte

Protein Balls 8 servings

INGREDIENTS 1 cup quick oats 3 Tbsp ground flaxseed 1 ½ scoops vanilla Protein Powder* 1 ½ tsp decaf espresso powder

¼ cup almond butter 1 ½ tsp imitation maple extract 3 Tbsp unsweetened almond milk

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

DIRECTIONS 1. Combine oats through espresso powder in food processor. 2. Soften almond butter (if necessary) in small dish in microwave for 10-15 seconds on HIGH. 3. Add almond butter, 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 8 balls. Refrigerate.

Recipe by Patricia Hill

Calories 127, Fat 6g, Carbs 10g, Fiber 3g, Protein 9g

My Bariatric Kitchen Raspberry Cheesecake

Overnight Oats 2 servings

INGREDIENTS ½ cup raspberries ¼ cup plain Greek yogurt ⅓ cup unsweetened almond milk

½ cup quick oats 1 scoop vanilla whey isolate protein powder

*I used MuscleTech™ Nitro-Tech Vanilla Whey Isolate

DIRECTIONS 1. 2. 3. 4. 5.

Combine raspberries, yogurt and almond milk in a blender. Pulse until smooth. Combine remaining ingredients in mason style jar. Add raspberry liquid. 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)

Recipe by Patricia Hill

Calories 259, Fat 5g, Carbs 32g, Fiber 6g, Protein 23g

My Bariatric Kitchen

MBK Monthly

Samoa

Overnight Oats 2 servings

INGREDIENTS ½ cup quick cook oats 1 Tbsp ground flaxseed ¼ cup coconut Greek yogurt 1 scoop vanilla protein powder*

⅓ cup unsweetened almond milk 1 tsp imitation caramel extract 2 Tbsp unsweetened coconut flakes 2 tsp mini chocolate chips

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

DIRECTIONS 1. 2. 3. 4.

Combine all ingredients 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 to thin if it becomes too thick.)

Recipe by Patricia Hill

Calories 241, Fat 9g, Carbs 21g, Fiber 5g, Protein 20g

My Bariatric Kitchen

Savory Green Beans

MBK Monthly

6 servings

INGREDIENTS 1 -28 oz cans cut Italian green beans* 1 strip thick hickory smoked bacon** 1 ½ tsp beef bouillon granules***

¼ tsp garlic powder ⅛ tsp black pepper

*I use The Allens brand cut Italian green beans **I purchase these slices from my grocery store meat counter! ***I use Superior Touch Better Than Bouillon Beef Base (use same amount)

DIRECTIONS 1. Cut bacon strip in half and place in the bottom of a large stock-pot. 2. Add remaining ingredients and stir gently to combine. 3. Bring to a boil over medium-high heat, stirring once to make sure bacon is submerged and bouillon is dispersed. 4. Reduce heat to low and simmer, covered, for 30 minutes.

Recipe by Patricia Hill

Calories 39, Fat 0g, Carbs 7g, Fiber 2g, Protein 2g

My Bariatric Kitchen

Southwestern Turkey Chili

MBK Monthly

8 servings INGREDIENTS

1 tsp olive oil ½ cup chopped yellow onion 2 tsp minced garlic ½ cup diced red bell pepper 1 lb lean ground turkey breast 2 Tbsp mild chili powder 1 tsp smoked paprika ½ tsp chipotle chili powder

½ tsp ground cumin ½ tsp dried oregano ½ tsp salt 1 15oz can crushed or petite diced tomatoes 1 15 oz can black beans, drained and rinsed 1 8oz can sweet corn, drained and rinsed ¾ cup chicken stock

DIRECTIONS 1. Heat oil in Dutch oven over medium-high heat. Add onion, garlic and bell peppers. Sauté 3-5 minutes or until beginning to soften. 2. Add ground turkey and cook until no pink remains. 3. Add all remaining ingredients and stir well to combine. 4. Bring to a boil then reduce heat to low and simmer 30-45 minutes.

Serving suggestion: Top with your favorite toppings like cheddar cheese, plain Greek yogurt, chopped onion, chopped jalapeno, etc.

Recipe by Patricia Hill

Calories 160, Fat 2g, Carbs 17g, Fiber 6g, Protein 19g

My Bariatric Kitchen Spinach and Sun-Dried Tomato

MBK Monthly

Baked Chicken Breast 4 servings

INGREDIENTS 1 lb boneless skinless chicken breast ¼ tsp salt ⅛ tsp black pepper 2 tsp olive oil 2 tsp minced garlic 16 oz raw spinach

2 Tbsp chicken stock 4 oz fat free cream cheese ¼ cup chopped sun-dried tomatoes ¼ cup shredded parmesan cheese ¼ cup part skim mozzarella cheese

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

Preheat oven to 350°. Spray 13x9 baking dish with non-stick cooking spray. Pound chicken breast to an even thickness. Season with salt and pepper and place in baking dish. Heat olive oil in large skillet over medium-high heat. Add garlic and spinach and toss/stir, cooking until completely wilted. Reduce heat to medium and stir in chicken stock. Add cream cheese, sun-dried tomatoes, and parmesan cheese and stir until cheese is melted. Remove from heat. 7. Top each chicken breast with an equal amount of the spinach mixture. 8. Top each chicken breast with 1 Tbsp mozzarella cheese. 9. Bake 20-25 minutes or until chicken is cooked through.

Recipe by Patricia Hill

Calories 219, Fat 8g, Carbs 6g, Fiber 1g, Protein 31g

My Bariatric Kitchen

Thai Chicken Salad

MBK Monthly

4 servings INGREDIENTS

12 oz cooked shredded chicken breast ¼ cup diced cucumber 12 grape tomatoes, quartered 2 Tbsp diced red onion 4 cups mixed greens (any lettuce blend) 2 Tbsp chopped cilantro leaves 2 Tbsp roasted cashews, chopped

1 ½ tsp garlic chili sauce 1 tsp minced garlic 2 Tbsp lime juice 1 tsp rice vinegar 1 tsp fish sauce 1 Tbsp olive oil 1 tsp honey 1 Tbsp minced cilantro

DIRECTIONS 1. 2. 3. 4. 5.

Place chicken THROUGH 2 Tbsp chopped cilantro in large bowl and toss well to combine. Place garlic chili sauce through minced cilantro in blender and pulse until well combined. Divide salad mixture between 4 serving containers and top each with chopped cashews. Divide dressing mix evenly between 4 individual containers. Add dressing to salad mixture just before serving and toss well to combine.

Recipe by Patricia Hill

Calories 162, Fat 7g, Carbs 7g, Fiber 1g, Protein 18g

My Bariatric Kitchen Zesty “Fried” Chicken

MBK Monthly

4 servings

INGREDIENTS 1 lb boneless skinless chicken breast 4 Tbsp cornmeal 2 tsp paprika 1 tsp salt

1 tsp black pepper ½ tsp ground cumin 1 tsp garlic powder

DIRECTIONS 1. Combine cornmeal THROUGH garlic powder in a shallow dish and stir to combine. 2. Pound chicken breasts to an even thickness. 3. Rinse chicken breast with water (do not pat dry) and coat both sides of chicken with a light coating of cornmeal mixture. 4. Spray large non-stick skillet with cooking spray and preheat to medium. 5. Cook chicken 8-10 minutes or until cooked through, turning occasionally to brown evenly on both sides.

Recipe by Patricia Hill

Calories 134, Fat 3g, Carbs 5g, Fiber 1g, Protein 23g