Bariatric Bites

Successful Meal Plan System

To succeed, it is very important to follow a consistent eating schedule.

Consistency will actually give you a profound sense of control over your
world, and it will also assume two things:

You wont get over-hungry, and thus overeat at the next meal
You will encourage an increase in your metabolism (this is KEY)

Breakfast Within an hour of waking up 7 am

Snack 2-3 hours after breakfast 9-10 am

Lunch 2-3 hours after snack 12-1 pm

Snack 2-3 hours after lunch 3-4 pm

Dinner Finished at least 3 hrs. before bed 7-8 pm

*Snacks should be small, depending on your caloric needs (e.g. small piece of
fruit, etc.) For more consistent weight losssubstitute one of the meals with a
protein shake 200 calories or less.

The most important aspects of this eating schedule are that you DO eat
breakfast, and that you DO stop eating 3 hours BEFORE bedtime. You
might start to get hungry before bedtime, but you will enjoy 8 hours of
solid fat burning if you can control yourself. By allowing your body to
sleep in fasting mode meaning you are not in the midst of digesting a
meal your body will access stored fat for energy. What better time to be
slightly hungry than while you sleep? You wake up hungry and you eat
breakfast on schedule!
Tips and Tricks for Shifting your Eating Habits

Utilize your days off

Chili made with ground turkey, beans and lots of veggies
Veggie, bean or split pea soup
Saladscan be prepped several days in advance if you keep the dressing separate
Homemade trail mix (nuts, dried fruits, high fiber cereal)
Raw veggies (carrots, cucumbers, celery, bell peppers) and hummus

Stock your areas

Tuna fish packets with whole grain crackers or on top of salad greens (try a salad
spritzer spray at just 1 calorie per spritz)
Hand fruit (apple, orange, banana) and 1 oz. (1/4 cup) of almonds or other
nuts/seeds
Canned/packaged fruit with no added sugar (applesauce, mandarin oranges,
peaches, pears, fruit cocktail)
Shelf stable green beans added to any meal
Dried fruits (minimal sugar like raisins, cherries, blueberries, plums, craisins,
apricots)
94% fat-free microwave popcorn or 100 calorie sized popcorn
Canned low sodium, low calorie soups with meat, beans or veggies

Brown Bag It!

Dinner leftovers
Whole wheat/grain tortilla (6 in) with refried beans and salsa
Deli-sliced meats rolled up with lettuce leaf, low fat cheese and mustard
Whole grain crackers or rice crackers with fat free cottage cheese and tomato

Snacks
Reduced-fat string cheese and a piece of fruit (e.g. apple, pear)
15 grapes with Laughing Cow cheese wedge
One Wasa cracker topped with sliced avocado and tomato
6 All bran multigrain crackers sandwiched with natural peanut butter in between
Plain, Greek yogurt with Crystal Light added for flavor
 Creative Food Ideas

Bored with your limited food choices? Add some spice and variety to your food plan
with the following patient recommended food ideas. We encourage you to comply
with the dietary guidelines your surgeon or dietitian has provided you. Only
incorporate the following foods when and if your specific guidelines allow.

Roll up a pickle and fat free cream cheese in a slice of deli meat
Add a little salsa or green peas to your cottage cheese
Add some pickles to your deviled eggs
Top your refried beans with some grated cheese and salsa
Make a pizza by adding your favorite toppings on a tomato slice or English
muffin
Slice a cucumber and top with tuna
Stuff a celery stick with peanut butter (remove celery strings)
Dice hardboiled egg, mix with grated cheese, melt under broiler
Make your own lettuce wrap. Fill with your choice of deli meat, cheese and
veggies
Grate and bake parmesan cheese for a delightful cheese cookie
Enjoy fresh shrimp in cocktail sauce
Freeze a Go-Gurt for a tasty summertime treat
Try string-less snap peas, sugar peas or China peas fresh
Try freezing grapes
Freeze Crystal light or other sugarless beverage and blend for a great slush
Make a smoothie with light yogurt and your favorite fruit
Make a mini chef salad with all of your favorite meats, cheeses and veggies
Make a mini veggie and cheese omelet
Roll up an asparagus spear in your choice of deli meat. Serve with mustard
Enjoy pickled cabbage (kim chee)
Try a rice cake topped with peanut butter
Eat half of a papaya with cottage cheese
 Success Habits Weekly Check Up
Date: _____________

Success Habits Principle Sun Mon Tues Wed Thu Fri Sat
I will do my best to master the Success
Habits one more day.
I feel in control of myself today.
I took responsibility for my actions
today.
I ate the proper quantity of food.
I ate three meals, and took 20-30 min to
eat.
I ate only what I planned to eat.

I ate 50% protein.

I ate 50% vegetables.

I avoided refined carbohydrates.

I drank at least 64 oz. of fluid.

I did not drink carbonated beverages.

I did not eat and drink together.

I exercised 20-60 min today.

I exercised within my target heart rate

zone.
I made an effort to be more active.

I took my high quality vitamins.

I ate my protein snack (1 or 2/day)

This week I struggled with:

This week my successes were:

My action plan for the coming week is:

 Meal Time Planning Tips

Before grocery shopping:

Check your supply of staple foods, like bread products, meats and canned
foods
Cut coupons from magazines and newspapers
Make a list of food you need to buy
Eat a meal or snack before you go shopping

At the store:
Look at the store advertisement for food that is on sale
Choose low-cost protein foods, such as fish, eggs, milk, chicken, and
legumes (dry beans)
Choose generic brand food
Decide which size package is right for youremember, bigger packages
are not always the best value
Do not buy many ready-to-eat products; they are more expensive
Share large packages with a friend
Check all packages for freshness and expiration dates
Look for local, farm-fresh products at farmers markets or Chinatown
markets. Be wary of the value associated with imported natural, healthy
or organic foods that can be a lot more expensive
Buy fresh produce only in the amounts you need
Consider asking the butcher to cut smaller pieces of meat for you

In preparing foods:
Make large amounts of food that you like at one time
Refrigerate some of it to eat the next day
Freeze some of the food by putting it in small containers
Write the date and type of food on it before freezing
 Sample Menu 1
Day of the Week Breakfast Snack Lunch Snack Dinner
Monday Sandwich - 1 slice low-fat medium- Tuna salad - 3 1 medium apple 5 oz. lean ground beef
turkey bacon+ 2 slices sized banana + cups greens + 4 + 1 tbsp. patty + 2 cups mixed
whole wheat toast + 1 egg 7 walnuts oz. water-packed almond butter salad greens + black
scrambled + tomato tuna + 5 cherry pepper
tomatoes +1
celery stalk + 3
scallions + 2
Tbsp. ranch
dressing
Tuesday 6 oz. low-fat yogurt + 1 tbsp. peanut Wrap - 3 slices Handful of baby Salmon Salad - 4 oz.
cup cubed cantaloupe or butter + 2 turkey breast + 1 carrots + 2 tbsp. salmon + cup tomato +
any fresh fruit + 1 tsp. celery sticks + whole-wheat hummus cucumber + 1 cup
honey or agave nectar 10-15 raisins. tortilla + spinach + 1 cup romaine
tomato + lettuce +1 Tbsp. Italian or
avocado + mixed Balsamic dressing or
greens + 1 Tbsp. Olive Oil
Italian dressing
Wednesday 8 oz. low-fat cottage cucumber + 1 medium baked 10 raw almonds 2 oz. dry whole-wheat
cheese + 2 pineapple rings bell pepper + potato + 1 tbsp. + 1 medium pasta + 1 cup mixed
Dressing: cup Greek yogurt + 1 orange vegetables + 3 tbsp.
Greek yogurt scallion +1 slice crumbled feta cheese
with Ranch turkey bacon + 1
powder slice low-fat
cheese
Thursday 2 eggs, scrambled + Turkey rolls - 3 Chicken Salad - 3 Smoothie - Pizza muffin - 1 whole-
cup of salsa slices turkey oz. grilled cup strawberries wheat English muffin,
breast + 1/8 chicken seasoned cup plain split + cup tomato
avocado + with 1 tsp. of Greek yogurt + sauce + 2 tbsp. shredded
red bell pepper, cumin, 1/8 tsp. 1 cup nonfat part-skim mozzarella
cut into thin chili powder, milk + ice, as cheese + 2 oz. chicken
slices black pepper, needed breast + cup broccoli
fresh lemon/lime
juice + cup
salsa +2 cups
spinach
Friday 1 slice whole wheat bread 2 hard-boiled 1 large yam or 1 cucumber + 1 1 Boca Burger
+ 1 tbsp. all-natural peanut eggs + 1 tsp. sweet potato + bell pepper, cut 1 whole wheat hamburger
butter (or almond butter) + Dijon mustard dab of Greek into thin slices bun, 1 Tablespoon Light
1 tsp. all-fruit preserves + + 2 tsp. salsa yogurt + salt & Miracle Whip, ketchup,
cup low-fat cottage pepper to taste + mustard, lettuce, tomato,
cheese 1 cup brussel onion
sprouts

Saturday 3 egg whites or cup cup plain Sandwich - 2 cup frozen Wrap- 2 hard-boiled
liquid egg whites + cup nonfat Greek slices whole- grapes eggs, yolk removed from
chopped veggies + yogurt + cup wheat bread + one + cup low-fat
cup chopped avocado raspberries (or 3 slices turkey cottage cheese +
fruit of choice) bacon +1 slice 1 whole-wheat tortilla +
tomato +1 lettuce cup spinach + 1 tbsp.
leaf + pear Dijon mustard

Sunday cup old-fashioned cup shelled 3 oz. sashimi + banana + 2 oz. cooked chicken +
rolled oats +1/3 cup edamame + 6 2 cups greens + 4 cup plain Greek 2 tbsp. plain Greek
berries +1 scoop protein fresh cilantro tsp. Asian yogurt yogurt +2 tsp. Dijon
powder + sprigs +1 tsp. vinaigrette + mustard + 1 tbsp.
cup nonfat milk sesame seeds + cup cooked chopped pecans +
1 tbsp. rice brown rice 1 whole wheat pita, cut in
vinegar half to make pockets
 Sample Menu 2
Day of the Week Breakfast Snack Lunch Snack Dinner
Sunday Fruit & Yogurt Pasta Burger
6 oz. low-fat yogurt + 2 hard-boiled 2 oz. dry whole- banana , 1 Boca Burger, 1 whole
cup cubed papaya or any eggs, 1 tsp. wheat pasta + 1 cup plain Greek wheat hamburger bun, 1
fresh fruit + 1 tsp. honey Dijon mustard, cup mixed yogurt Tablespoon Light Miracle
or agave nectar 2 tsp. salsa vegetables + 3 Whip, ketchup, mustard,
tbsp. crumbled lettuce, tomato, onion
feta cheese

Monday Breakfast Sandwich Chicken Salad Turkey Chili

1 slice low-fat turkey
bacon
2 slices whole wheat toast
1 egg scrambled
tomato
Tuesday
Place turkey bacon in a
skillet with a spritz of
nonstick cooking spray.
Cook to desired crispness.
Crack egg and scramble.
Place bacon, egg and
tomato slices between
Wednesday toasted bread
cup plain 2 cups of salad Handful of baby 2 cups chopped onion
nonfat Greek mix carrots + 2 tbsp. 1 lb. ground turkey
yogurt 2 oz. grilled hummus 15 oz. can pinto beans
cup berries chicken breast 15 oz. can kidney beans
(or fruit of cup of corn 15 oz. can diced tomatoes
choice) cup of 2 Tbsp. chili powder
1 tsp. ground cumin
tomatoes
1 Tbsp. Italian or tsp. garlic powder
Balsamic
dressing or Olive Brown the ground turkey.
Oil Over medium heat, add
1/8 tsp. ground onions to meat and cook
cumin for 5 minutes stirring
constantly. Mix in beans
and tomatoes. Add chili
powder, cumin and garlic
powder. Cook for 20
minutes reducing heat to
medium low. Stir
occasionally. Taste
toward end of cooking
and adjust seasonings if
desired.

Thursday Overnight Oats Turkey Avocado Greek Yogurt Chicken

cup quick oats
banana (sliced)
3 Tbsp. protein powder
cup nonfat milk (or
unsweetened almond, rice
or soy milk)
Friday
1 tsp. vanilla extract
1 tsp. cinnamon
Combine ingredients in a
mason jar. Mix thoroughly
and cover. Place jar in
refrigerator and let sit over
Saturday night
Wrap
1 cucumber + 1 1 medium apple 4 boneless skinless
bell pepper, cut 3 slices turkey + 1 tbsp. chicken breasts (4 oz.
into thin slices breast 1 almond butter each)
1 whole-wheat 1 cup plain Greek yogurt
tortilla cup grated Parmesan
tomato cheese
avocado 1 teaspoon garlic powder
Mixed greens 1 teaspoons seasoning
1 Tbsp. Italian salt
dressing teaspoon pepper
Place ingredients Preheat oven to 375
on top of the degrees. Combine Greek
tortilla and wrap yogurt, cheese and
seasonings in bowl. Line
baking sheet with foil and
spray with cooking spray.
Coat each chicken breast
in Greek yogurt mixture
and place on foiled
baking sheet. Bake for 45
minutes.
 Menu Planning

Day of the Week Breakfast Snack Lunch Snack Dinner

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
Breakfast
Recipes
 Turkey Bacon Breakfast Sandwich

Ingredients
1 slice turkey or Canadian bacon
1-2 slices of whole-wheat toast (Double Fiber, Oroweat
Sandwich Thins, Thomas Bagel Thins)
1 egg scrambled
1/2 tomato, sliced

Directions
Nutritional Information Place turkey bacon in a skillet with a spritz of nonstick
cooking spray. Cook to desired crispness. Crack egg
Serving Size 1 and scramble. Place bacon, egg and tomato slices
Calories 300 between toasted bread.

Protein (g) 20

Whole Wheat Waffle and Turkey Sausage

Ingredients
1 whole-wheat waffle, 4 diameter (approx. 100 calories)
1 tsp. strawberry preserves
2 turkey sausage links (approx. 60-70 calories each)

Directions
Toast waffle and top with strawberry preserves. Serve
with cooked turkey sausage links.
Nutritional Information
Serving Size 1
Calories 300
Protein (g) 9
 Melon and Yogurt

Nutritional Information
Ingredients
6 oz. low-fat yogurt Serving Size 1
cup cubed cantaloupe or
Calories 300
any fresh fruit
1 tsp. honey or agave nectar Protein (g) 10

Pineapple and Cottage Cheese

Nutritional Information
Ingredients
8 oz. low-fat cottage cheese Serving Size 1
2 pineapple rings, canned in
Calories 300
water, drained
Protein (g) 29

Scrambled Eggs with Salsa

Nutritional Information
Ingredients
2 eggs, scrambled Serving Size 1
Mix in C of salsa
Calories 300

Protein (g) 16
 Veggie Omelet

Ingredients
3 egg whites or cup liquid egg whites
cup chopped veggies
cup chopped avocado

Nutritional Information
Serving Size 1
Calories 300
Protein (g) 15

Peanut Butter Toast

Ingredients
1 slice whole-grain bread, toasted
1 Tbsp. all-natural peanut butter (or almond
butter)
1 tsp. all-fruit preserves
cup low-fat cottage cheese

Directions
1. Top toast with peanut butter and
Nutritional Information preserves
Serving Size 1 2. Serve with side of cottage cheese
Calories 300
Protein (g) 22
 Protein Oatmeal

Ingredients
cup water
cup old-fashioned rolled oats
1/3 cup berries
1 scoop Whey Protein Powder
cup nonfat milk (or unsweetened almond,
rice or soy milk)

Directions
1. Bring water to boil in medium saucepan
over medium heat. Add oats; cook, stirring Nutritional Information
frequently, for 4 to 5 minutes. Remove
Serving Size 1
from heat.
2. Combine oatmeal, milk berries, protein Calories 300
powder, and walnuts in a bowl; mix well.
3. Top with milk Protein (g) 26

Overnight Oats

Ingredients
cup quick oats
banana (sliced)
3 Tbsp. protein powder
cup nonfat milk (or unsweetened almond,
rice or soy milk)
1 tsp. vanilla extract
1 tsp. cinnamon

Nutritional Information

Serving 1
Directions
Size 1. Combine ingredients in a mason jar
Calories 300 2. Mix thoroughly and cover
3. Place jar in refrigerator and let sit over
Protein (g) 28 night
 Egg White Breakfast Wrap

Ingredients
3 large egg whites, lightly beaten
1 (6-inch) whole-grain tortilla, warm
2 Tbsp. shredded part-skim mozzarella cheese
( oz.)
1 slice medium tomato
cup of melon, cut into cubes

Directions
1. Heat medium nonstick skillet lightly Nutritional Information
coated with spray over medium-low heat.
Add egg whites; cook, stirring Serving Size 1
occasionally, for 3 to 4 minutes, or until
set. Calories 300
2. Place eggs on tortilla wrap; top with
cheese and tomato; fold and wrap
Protein (g) 18
3. Serve with melon

Lox Bagel

Ingredients
whole wheat bagel, toasted
2 Tbsp. whipped cream cheese
2 oz. smoked salmon (lox)
2 slices medium tomato

Nutritional Information
Directions
Serving Size 1 Top bagel with cream cheese, lox and tomato
Calories 300

Protein (g) 18
 Protein Pancakes

Ingredients
cup instant oatmeal
2 to 3 Tbsp. water
1 large egg
2 large egg whites
1 scoop Whey Protein Powder
2 Tbsp. mixed berries, fresh or frozen

Directions
1. Combine oatmeal, water, egg, egg whites and Nutritional Information
protein powder in medium mixing bowl; mix
well
2. Heat large nonstick skillet lightly coated with Serving Size 3 pancakes
nonstick spray over medium heat. Ladle
pancake batter into skillet to make 3 pancakes; Calories 300
cook for 1 to 2 minutes, or until bubbles form
on top. Flip. Cook for 1 minute, or until golden Protein (g) 34
brown.
3. Top with berries

Bowl of Cereal

Ingredients
1 cup high protein whole grain cereal
1 cup nonfat milk (or unsweetened
almond, rice, or soy milk)
1 Tbsp. flax seed
medium banana

Directions
Nutritional Information 1. Place cereal in medium bowl; add milk
Serving Size 1 2. Top with bananas and flax seed
3. Serve immediately
Calories 300
Protein (g) 18
Lunch/Dinner
Recipes
 Ahi Poke

Ingredients
cup limu (ogo seaweed)
tsp. Hawaiian salt
1 tsp. shoyu (soy sauce)
1 tsp. sesame oil
cup chopped onion (approximately onion)
2 tbsp. green onion, chopped (approximately 1 small
green onion)
1/8 tsp. red chili pepper
1 lb. raw `ahi (yellow fin tuna fish)

Nutritional Information (4 servings)

Directions
Serving Size cup Under cold running water, clean limu. Chop into
inch pieces. Combine ingredients for sauce in a
Calories 105
medium bowl. Mix well. Add limu and `ahi to sauce
Protein (g) 21 and combine. Chill until ready to serve.

Lomi Lomi Salmon

Ingredients
lb. salted salmon
4 cups diced tomatoes (approximately 3 large
tomatoes)
1 cup diced onion (approximately half an onion)
cup green onion, chopped inch pieces
(approximately 2 green onions)

Directions
Soak salted salmon in cold water for 1 hour. Remove Nutritional Information (8 servings)
skin and bones and dice salmon into inch cubes. Place
salmon in a bowl and add tomatoes and onions. Mix Serving Size cup
ingredients and chill until ready to be served. Add Calories 80
crushed ice just before serving.
Protein (g) 12
 Hamakua Tomato & Kahuku Corn Salad

Ingredients
4 each (about 4 cups) fresh Kahuku corn, with kernels
cut off
2 cups ripe Hamakua tomatoes, chopped
cup black olives ,cut in half
cup thinly (slivers) sliced sweet Maui onion
cup fresh basil, julienned
1 tsp. garlic clove, pressed
2 tbsp. extra virgin olive oil
1 tbsp. white balsamic or red wine vinegar

Nutritional Information (4 servings)

Directions
Serving Size 1 cup Toss all ingredients except lettuce together in a large
bowl and set aside for 1 hour to allow flavors to
Calories 210
develop and absorb into the vegetables. Serve on a bed
Protein (g) 5 of lettuce.

Kalua Pig and Cabbage

Ingredients
2.5 lbs. pork tenderloin or pork shoulder roast, lean with fat
trimmed off
1 tbsp. liquid smoke
1.25 tbsp. Hawaiian salt or coarse salt or 1 tbsp. soy sauce
(Trader Joes sells a great Hawaiian salt)
cup water, chicken, or vegetable broth
Optional: 4-5 unpeeled whole garlic cloves
3 cups cabbage, cut into 2 in. chunks
Nutritional Information (8
Directions servings)
Rub the pork all over with the salt and liquid smoke. Pour Serving cup
the broth in the slow cooker and place the pork on top. Cook Size
on low for 8-10 hours. Add the cabbage in the last 2 hours of Calories 180
cooking. Shred pork with two forks before serving.
Protein (g) 23
 Tuna Salad

Ingredients
3 cups mixed greens or choice of lettuce
4 oz. water-packed tuna, drained
5 cherry tomatoes
1 stalk celery, chopped
3 scallions, diced
2 Tbsp. ranch dressing

Directions
Nutritional Information Fill a large bowl with lettuce. Top it off with
Serving Size 1 cherry tomatoes and tuna mixed with chopped
celery, diced scallions and ranch dressing.
Calories 350
Protein (g) 30

Turkey Avocado Wrap

Ingredients
3 slices turkey breast, approx. 3 to 4 oz.
1 (6 inch) whole-wheat tortilla
tomato, diced
avocado, sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. Italian dressing (low sodium) or Pesto

Nutritional Information
Directions Serving Size 1
Assemble all ingredients on top of the tortilla
and wrap Calories 350
Protein (g) 16
 Loaded Baked Potato

Ingredients
1 medium baked potato
1 Tbsp. Greek yogurt
1 scallion, diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese

Directions
Nutritional Information Bake potato. Top with yogurt, scallion, turkey
Serving Size 1 bacon and low-fat cheese.
Calories 350
Protein (g) 16

Chicken Taco Salad

Ingredients
3 oz. sliced grilled chicken breast seasoned
with 1 tsp. of cumin, 1/8 tsp. chili powder,
black pepper and fresh lemon or lime juice
cup salsa
2 cups baby spinach leaves

Nutritional Information
Directions Serving Size 1
Directions: Mix together chicken and salsa.
Let stand for 3-5 minutes and place over bed Calories 350
of greens. Protein (g) 28
 Egg Salad Wrap

Ingredients
2 hard-boiled eggs, yolk removed from one
cup low-fat cottage cheese
1 (6 inch) Whole-wheat tortilla
cup spinach
1 Tbsp. Dijon mustard
tsp. of either dried dill or tarragon
(optional)

Directions
Nutritional Information Chop up hard boiled eggs and mix with
Serving Size 1 cottage cheese, mustard, salt pepper and herbs
Calories 350
(optional). Place onto tortilla with spinach
and wrap up.
Protein (g) 20

Chicken and Hummus Pita

Ingredients
3 oz. broiled or grilled chicken, sliced thinly
2 Tbsp. hummus
cup alfalfa sprouts
2 slices of tomato
3 slices of cucumber
6-inch whole-wheat pita

Nutritional Information
Directions Serving Size 1
Directions: Assemble all ingredients inside
the pita. Calories 350
Protein (g) 32
 Salmon Salad

Ingredients
4 oz. salmon (fresh or canned)
cup tomato, chopped
cucumber, sliced
1 cup spinach
1 cup romaine lettuce, shredded
1 Tbsp. Italian or Balsamic dressing or Olive
Oil

Directions
Nutritional Information Assemble ingredients on a plate or bowl. Top
Serving Size 1 with dressing.
Calories 350
Protein (g) 30

Chicken Salad with Avocado

Ingredients
2 cups of salad mix
2 oz. grilled chicken breast
of an avocado
cup of corn
cup of tomatoes
1 Tbsp. Italian or Balsamic dressing or Olive
Oil
1/8 tsp. ground cumin

Nutritional Information
Directions Serving Size 1
Assemble ingredients on a plate or bowl. Top
with dressing. Calories 350
Protein (g) 20
 Turkey Chili

Ingredients
2 cups chopped onion
1 lb. ground turkey
15 oz. can pinto beans
15 oz. can kidney beans
15 oz. can diced tomatoes
2 Tbsp. chili powder
1 tsp. ground cumin
tsp. garlic powder

Directions
Brown the ground turkey. Over medium heat,
add onions to meat and cook for 5 minutes
Nutritional Information per serving (4 servings) stirring constantly. Mix in beans and tomatoes.
Serving Size 1 Add chili powder, cumin and garlic powder.
Cook for 20 minutes reducing heat to medium
Calories 350
low. Stir occasionally. Taste toward end of
Protein (g) 40 cooking and adjust seasonings if desired.

Honey Dijon Chicken with Steamed Garlic Parmesan Broccoli

Ingredients
Chicken:
Four 3-oz. chicken breast halves
1/3 cup Dijon mustard
3 Tbsp. honey Nutritional Information per serving (4 servings)
1 Tbsp. parsley flakes
Lightly salt Calories 350
Broccoli:
4 cups frozen or fresh broccoli Protein (g) 30

Directions
Mix Dijon mustard with honey, add parsley flakes and salt. Coat chicken breast in mixture. Cook
on a grill until chicken is fully cooked. Steam or microwave broccoli.
 Boiled Yams (or Sweet Potato) with Sauted Brussel Sprouts

Ingredients
1 large yam or sweet potato
1 dab of Greek yogurt
Salt and pepper to taste
1 cup of brussel sprouts

Directions
Nutritional Information
Wash yam or sweet potato well and cut into
Serving Size 1 cubes to boil. Peel skin if desired. Boil until
Calories 350 tender. Add salt and pepper to taste. Chop
brussel sprouts and saut in garlic and olive
Protein (g) 14 oil. Serve on the side.

Turkey BLT

Ingredients
2 slices whole-wheat bread
3 slices turkey bacon, cooked
1 slice medium tomato
1 romaine lettuce leaf
medium pear, sliced

Nutritional Information
Directions
1. Top one slice of bread with turkey bacon, Serving Size 1
tomato lettuce, and second slice of bread
2. Serve with pear on the side Calories 300

Protein (g) 16
 Zucchini Lasagna

Ingredients
1 lb. extra lean ground turkey
onion
1 cup low-sodium marinara sauce
1 zucchini
1 cup low-fat cottage cheese
1 egg white
cup shredded part skim mozzarella
Seasonings for meat: garlic powder, onion
Nutritional Information per serving (6 servings)
powder, basil, oregano to taste. Seasonings
Calories 230
may not be needed if using a seasoned
sauce. Protein (g) 30

Directions
1. Set oven to 350 F
2. Slice zucchini and onions. Set aside.
3. Cook ground turkey with marinara, onions and seasonings
4. Mix cottage cheese and egg white
5. In a baking dish, layer zucchini, cooked turkey and cottage cheese blend
6. Top with mozzarella and bake for 50-60 minutes. If using jars bake for 30 minutes
 Chicken Broccoli Casserole

Ingredients
15 oz. cooked chicken breast
1 cup 2% Greek yogurt
1 cup chicken broth (add more if you find it
too dry, but be careful not to make it soupy)
1 cup reduced fat mozzarella
2 cups cooked quinoa or brown rice
2 cups raw broccoli chopped
cup red onion
cup crushed amaranth flakes or wheat
Nutritional Information per serving (4 servings) bread crumbs or panko crumbs
Calories 350 1 Tbsp. Italian seasoning

Protein (g) 56 Salt and pepper to taste

Directions
1. Set oven to 375F
2. Cook chicken breast in a nonstick skillet with no seasoning. Tear into pieces and set aside.
3. In a bowl, mix chicken, broccoli, quinoa or brown rice, red onions, Greek yogurt, chicken
broth, mozzarella and Italian seasoning.
4. Evenly divide among jars or large casserole dish
5. Top with breadcrumbs or amaranth flakes.
6. Bake for 25 minutes at 375F
 Grilled Teriyaki Salmon with Ginger Rice and Bok Choy

Ingredients
Two 4 oz. pieces of wild salmon, without
skin
6 Tbsp. teriyaki marinade or sauce (low
sugar)
4 pineapple rings, canned in juice, drained
2 garlic cloves
1 medium head of bok choy, roughly
chopped Nutritional Information per serving (2 servings)
1 tsp. sesame oil
Calories 350
2/3 cup of brown rice
Protein (g) 35
2 tsp. powdered ginger

Directions
Marinate the salmon in teriyaki overnight or for an hour before grilling. Grill the salmon on
each side until fully cooked. Place pineapple slices on the grill for 2 minutes and sear.

Add rice, rice, water and powdered ginger into a rice cooker or saucepan. Cook on low heat
until rice is tender. Meanwhile, spritz nonstick cooking spray and 1 tsp. sesame oil into a frying
pan. Saut garlic and bok choy until soft, yet still crisp.
 Chicken Ranch Wrap

Ingredients
1 (6-inch) whole-grain tortilla
2 oz. grilled chicken breast, boneless,
skinless, sliced
2 slices medium tomato
2 romaine lettuce leaves, torn into bite sized
pieces
1 Tbsp. ranch salad dressing
medium red bell pepper, sliced

Directions Nutritional Information

1. Place tortilla on serving plate
Serving Size 1
2. Place chicken, tomato, lettuce and
dressing in center of tortilla; fold and Calories 300
wrap
3. Serve with bell pepper on the side Protein (g) 22

Lean Burger

Ingredients
1 (5 oz.) lean ground beef patty
2 cups mixed salad greens
Black pepper to taste

Directions
Preheat grill or broiler to high. Grill or broil
Nutritional Information
patty about 4 to 6 minutes on each side until
fully cooked. Place salad greens on large
Serving Size 1 plate. Serve burger over salad greens. Season
Calories 300 with pepper (if desired)
Protein (g) 37
 Whole Wheat Pasta with Vegetables & Feta Cheese

Ingredients
2 oz. dry whole-wheat pasta
1 cup mixed vegetables, steamed
3 Tbsp. crumbled feta cheese

Directions Nutritional Information

1. Cook pasta according to package
Serving Size 1
directions, drain
2. Place cooked pasta on serving plate. Top Calories 300
with vegetables and cheese
Protein (g) 14

Sashimi

Ingredients
3 oz. sashimi (about 6 pieces)
2 cups mixed greens
4 tsp. Asian vinaigrette
cup cooked brown rice

Directions
1. Place sashimi on a plate
Nutritional Information 2. Place greens in a large bowl. Drizzle
Serving Size 1 greens with vinaigrette; toss gently to
blend
Calories 300 3. Serve sashimi with rice and salad on the
Protein (g) 20 side
 Pizza Muffin

Ingredients
1 whole-grain English muffin, split
cup tomato sauce
2 tbsp. shredded part-skim mozzarella
cheese
2 oz. chicken breast, grilled, boneless,
skinless, sliced
cup broccoli, steamed

Directions
1. Preheat oven to 350 F
2. Place muffin halves on baking sheet.
Nutritional Information
Top with tomato sauce, cheese and
chicken Serving Size 1
3. Bake for 10 minutes or until cheese is Calories 300
melted
4. Serve with broccoli Protein (g) 27

Dijon Chicken Pocket

Ingredients
2 oz. cooked chicken breast, shredded
2 tbsp. plain nonfat Greek yogurt
2 tsp. Dijon mustard
1 Tbsp. chopped pecans
1 (6 inch) whole wheat pita, cut in half to
make pockets

Directions
Combine chicken, yogurt, mustard and pecans
Nutritional Information
in a small bowl; mix well.
Serving Size 1
Calories 300 Fill both pita halves evenly with chicken
Protein (g) 27 mixture.
 Veggie Burger

Ingredients
1 Boca Burger
1 whole wheat hamburger bun
1 Tablespoon Light Miracle Whip
1 Tablespoon ketchup
1 Tablespoon mustard
Lettuce
Tomato
Onion

Directions Nutritional Information

1. Prepare Boca Burger as directed on package.
2. Put burger on bun with light miracle whip, Serving Size 1
ketchup, lettuce, tomato and onion. Calories 300
Protein (g) 18

Greek Yogurt Chicken

Ingredients
4 boneless skinless chicken breasts (4 oz. each)
1 cup plain Greek yogurt
cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoons seasoning salt
teaspoon pepper

Nutritional Information per serving (4

Directions
servings) Preheat oven to 375 degrees. Combine Greek
yogurt, cheese and seasonings in bowl. Line
Calories 300 baking sheet with foil and spray with cooking
spray. Coat each chicken breast in Greek yogurt
Protein (g) 40 mixture and place on foiled baking sheet. Bake
for 45 minutes.
Snacks
 Banana & Walnuts

Nutritional Information
Ingredients
medium banana, 7 Serving 1
walnuts Size
Calories 150-200
Protein (g) 5

Peanut Butter, Celery & Raisins

Ingredients Nutritional Information

1 Tbsp. peanut butter, Serving 1
spread across 2 celery Size
sticks. Top with 10 to 15 Calories 150-200
raisins. Protein (g) 4

Veggies n Ranch

Nutritional Information
Ingredients
cucumber, sliced Serving 1
bell pepper, sliced Size
Dressing: cup Greek Calories 150-200
yogurt with Ranch dressing
powder to taste Protein (g) 14
 Salsa Boats

Ingredients
2 hard-boiled eggs
1 tsp. Dijon mustard
2 tsp. salsa

Directions
Cut eggs in half. Remove yolks.
Combine egg yolks with mustard in a
small bowl; mix well.
Spoon egg yolk mixture evenly into egg
white halves. Nutritional Information
Top each egg half with salsa Serving Size 1
Calories 150
Protein (g) 13

Turkey, Pepper & Avocado Rolls

Ingredients
3 slices turkey breast (about 3 oz.)
1/8 medium avocado, sliced
medium red bell pepper, cut into
thin slices

Directions
Nutritional Information Top each turkey slice with avocado
Serving Size
and bell pepper slices; roll and enjoy.
1
Calories 150
Protein (g) 15
 Yogurt Bowl

Nutritional Information
Ingrediets
cup plain nonfat Greek Serving 1
yogurt Size
cup raspberries (or fruit Calories 160
of choice) Protein (g) 20

Edamame Sesame Bowl

Nutritional Information
Ingredients
cup shelled edamame Serving 1
6 fresh cilantro sprigs, Size
chopped Calories 150
1 tsp. sesame seeds
1 tbsp. rice vinegar Protein (g) 13

Apple Slices with Nut Butter

Nutritional Information
Ingredients
2 tsp. almond or peanut Serving 1
butter Size
1 dash of cinnamon Calories 160
1 medium apple, sliced Protein (g) 3