BariatricEating.com Health & Nutrition
Meal Plans - Menus, Well-Stocked Pantry, and Shopping Lists
Menu Ideas #1
(The recipe for the items marked with ~, as well as the shopping list, can be found at the bottom of this post.)
Day One
Breakfast -
Tea or Decaf Coffee with Labrada Vanilla ready-to-drink protein (first)
~Vanilla Egg Custard
Lunch –
~Deli Roll-ups Revival Baked Protein Chips
Dinner -
~Buffalo Simmered Chicken Thighs
~Blue Cheese Tossed Salad
For the family: Cornbread
Snack -
~Peanut Butter Pie
Nectar Fuzzy Navel protein blended with Sunrise Orange Crystal Light
Day Two
Breakfast -
Tea or Decaf Coffee with Labrada Vanilla ready-to-drink protein (first)
~Ricotta Swirl
Lunch –
Leftover Buffalo Simmered chicken chopped and tossed with baby greens
and Newmans Own salad dressing
1/4 cup Libby's Splenda Pineapple Chunks
Dinner -
~Honey-Mustard Ginger Roasted Salmon
Steamed Green Beans
For the family: Rice with Herbs (cook rice with chicken broth instead
of water for added flavor. Sprinkle in some mixed herbs and fluff with
fork.)
Snack -
Decaf coffee OR Elite Chocolate Mint warm protein cocoa with Labrada Vanilla
ready-to-drink protein as creamer
Vanilla Egg Custard
Day Three
Breakfast -
~Creamy Fuzzy Navel Protein Shake
Lunch –
~Creamy Black Bean Soup
Kitchen Table Bakers brand Cheese Crisps
Dinner -
~Zucchini Boats
Tossed Green Salad
For the family: Grilled Garlic Bread sprinkled with parmesan
Snack -
Almonds
Whey Gourmet Strawberry Banana Smoothie
Day Four
Breakfast -
Tea or Decaf Coffee with Labrada Vanilla ready-to-drink protein (first)
1/2 cup Egg Beaters Chive & Cheese flavor, omelet
Lunch-
Leftover Creamy Black Bean Soup
Baked Protein Chips
Dinner -
Store purchased Rotisserie Chicken (moisten your portion of chopped dark
meat with a little of the bottled dressing or a spoonful of salsa from
a jar)
Halved Grape Tomatoes, tossed with Newmans Own Caesar dressing
For the family: Baked Potatoes (microwaved)
Snack -
1/2 container Labrada Chocolate ready-to-drink protein blended with DaVinci
sugar free Peppermint syrup
Day Five
Breakfast -
Coffee or Tea with Labrada Vanilla ready-to-drink protein for creamer
Vanilla Egg Custard
Lunch -
Finely chopped leftover Rottisserie Chicken tossed with light mayonnaise,
curry powder, onion, and almonds
Dinner -
~Meatball Minestrone Soup
For the Family: Warm crusty bread
Snack -
1/2 container Labrada Chocolate ready-to-drink protein blended with DaVinci
sugar free Peppermint syrup
Vanilla Egg Custard
Day Six
Breakfast -
Plain nonfat yogurt blended with Natures Hollow or Smuckers Sugar Free
preserves and a teaspoon of Whey Gourmet protein powder
Lunch -
Leftover Meatball Minestrone Soup
Revival Baked Protein Chips
Dinner -
Eggs Poached in purchased Spaghetti sauce
Tossed Salad
Snack -
Whey Gourmet Radical Raspberry Smoothie
Day Seven
Breakfast -
Tea or Decaf Coffee with Labrada Chocolate ready-to-drink protein (first)
1/2 cup Egg Beaters Chive & Cheese flavor, omelet
Lunch -
~Deli Roll-ups
Revival Baked Protein Chips
Dinner -
~Deviled Eggs
For the Family: Grilled Cheese and tomato sandwiches
Snack -
1/2 container Labrada Chocolate ready-to-drink protein with DaVinci sugar
free Caramel syrup
Menu 1 Recipes
~Vanilla Egg Custard~
4 eggs, beaten
pinch of salt
1 can evaporated milk
1 cup milk
½ cup Splenda
2 teaspoons vanilla extract
Nutmeg
Preheat oven to 325 degrees. Place 6 custard cups or ramekins in a large
roasting pan and set aside. Whisk together the eggs, milk, evaporated
milk, Splenda, vanilla, and salt. Pour through a fine mesh sieve into
a large measuring cup. Divide evenly among the custard cups and grate
a generous amount of nutmeg over each one. Pour enough hot water in the
roasting pan to come about halfway up the sides of the custard cups. Bake
25 to 35 minutes, until the custard are just set in the center. Carefully
remove the custards from the water bath, and transfer to a wire rack to
cool. Serve chilled.
~Roll-Ups~
Deli sliced meats (turkey, roast beef)
Sliced cheese (provolone, Colby)
Cream cheese, spicy mustard, or horseradish spread
Place slice of cheese on top of one slice of meat. Spread with cream cheese
and mustard or sprinkle with a seasoning of your choice. Roll up and wrap
tightly in plastic wrap. Chill until ready to eat.
~Buffalo Simmered Chicken Thighs~
2 pounds Boneless Skinless Chicken Thighs
Vegetable spray
1 cup white wine
1 teaspoon chicken flavor boullion
1/2 cup Franks Buffalo Wing Sauce (make sure you use the wing sauce, and
not the regular hot sauce)
Black pepper
Cut thighs in half and brown in a non stick skillet coated in vegetable
spray. Add wine (or use water but wine is BETTER), chicken flavoring,
and half of the wing sauce. Cover and simmer 35-40 minutes until the chicken
is very tender and sauce is thick. Add remaining wing sauce and season
with salt and pepper.
~Tossed Blue Cheese Salad~
Finely chopped romaine
Sliced onion
Crumbled blue cheese
3 tablespoons Olive oil
1 tablespoon red wine vinegar
Toss greens, onion and cheese, with oil and vinegar
~Peanut Butter Pie~
Crust:
1 1/2 cups crushed Josephs Sugar Free Almond Cookies
2 tablespoons peanut butter
2 tablespoons butter, melted
Combine well and press into a 9-inch pie plate. Bake at 350 degrees for
10 minutes or until golden. Cool completely.
Filling:
One 8-ounce package reduced-fat cream cheese
1 cup creamy peanut butter
3/4 cup Splenda
1 tablespoon vanilla extract
One 12-ounce container Cool Whip, thawed
Mix cream cheese, peanut butter, Splenda and vanilla extract until well
combined. Fold in whipped topping. Pour into prepared crust or into individual
dessert dishes. Chill or freeze overnight.
~Ricotta Swirl~
1/2 cup ricotta cheese
3-4 teaspoons sugar-free preserves
Dash cinnamon
Gently fold preserves into ricotta. Sprinkle with cinnamon and enjoy!
~Meatball Minestrone~
2 tablespoons olive oil
1 cup diced onion
1/2 cup diced carrots
3/4 cup diced celery
2 garlic cloves, minced
1 1/2 cups shredded cabbage
1 medium zucchini, sliced
6 cups low-sodium beef broth
1 tablespoon Italian Seasoning herb mix
1/4 teaspoon black pepper
Salt and pepper One 28-ounce can diced tomatoes, with juice One 6-ounce
can tomato paste
2 cups prepared meatballs (24 regular-sized)
One 15-ounce can Cannellini or Great Northern Beans, drained
One 14-ounce can Italian green beans, drained
1/2 cup small shell pasta – optional
In large saucepan, over medium-low heat, saute onion, garlic, carrots,
celery and zucchini in olive oil until onions are soft and transparent.
Add broth, seasonings, tomatoes, tomato paste, and meatballs. Allow to
simmer over medium-low heat until vegetables are tender. Add Cannellini
beans, green beans and pasta. Cook until pasta is tender. Serve with shredded
parmesan cheese sprinkled on top.
~Honey-Mustard Ginger Roasted Salmon~
½ cup Dijon mustard
¼ cup Smuckers Sugar Free Orange Marmalade
1 tablespoon finely grated fresh ginger
2 garlic cloves, minced
Four, 6 ounce salmon fillets
Preheat oven to 425 degrees. Whisk together the mustard, marmalade, ginger,
and garlic. Arrange salmon pieces in a shallow baking dish. Spread the
sauce over the fillets and roast for 8 to 10 minutes, until just opaque
throughout. Transfer the fish to serving plates and spoon on some of the
sauce.
~Creamy Fuzzy Navel~
1 scoop Nectar Fuzzy Navel protein powder
½ cup fat-free milk
½ cup NSA peach or vanilla yogurt
3-4 ice cubes
Process in blender until smooth and thick.
~Creamy Black Bean Soup~
1 tablespoon olive oil
1 small onion, chopped
2 garlic cloves, chopped
One 15-ounce can black beans, rinsed and drained
3 cups Chicken Stock or low-sodium chicken broth
1/2 cup mild roasted tomato salsa
Kosher salt and freshly ground black pepper
1/2 cup reduced-fat sour cream
Shredded Cheddar, chopped cilantro, and sliced green onions (scallions)
Heat the oil in a large, heavy saucepan over medium heat. Saute the onion
and garlic until lightly browned, about 4 minutes. Add the beans, stock,
and salsa, and season with salt and pepper. Bring the soup to a boil,
reduce the heat, and simmer 10 minutes, stirring occasionally, until the
flavors blend and the soup thickens slightly. Puree the soup with an immersion
blender or in a blender until smooth and creamy. Be careful when pureeing
hot liquids in a blender as the steam expands; always cover the lid with
a kitchen towel, pulse the switch, then rel4ease the steam before proceeding.
Reheat the soup just before serving and whisk in the sour cream. Check the seasonings. Ladle the soup into bowls and garnish with the Cheddar, cilantro, and green oinions. Have a bottle of hot sauce on the table and use to taste.
~Zucchini Boats~
4 small zucchini, about 5-7 inches each
2 teaspoon olive oil
Kosher salt and freshly ground black pepper
16 ounces Jimmy Dean Italian or turkey sausage, casings removed
1 cup ricotta cheese
1 cup marinara sauce (I use Barilla Marinara or Rustica Sweet Peppers
and Garlic)
Parmesan cheese
Preheat broiler to high. Cut zucchini in half lengthwise and remove seeds
from each half using a spoon, creating a shell. Arrange on baking sheet
cut side up, brush cut surface with olive oil and season with salt and
pepper. Broil 8 minutes, until zucchini are fork tender, and set aside.
While zucchini are broiling, cook turkey sausage in a nonstick skillet over high heat, mashing with a fork or wooden spoon until well browned and finely crumbled.
Assemble boats by spreading some of the ricotta in the hollow of each prepared zucchini, fill with 1/8th of the cooked meat and top with a little sauce. Sprinkle generously with Parmesan cheese. Broil 5-7 minutes, until boats are heated through and cheese is lightly browned.
~Deviled Eggs~
10 Eggs
2 T Mayo
2 T Miracle Whip
1 T Half & Half
2 T Sweet Pickle Juice
1/4 t Salt
1/4 t Black Pepper
1/4 t Splenda
Boil and peel eggs. Cut in half lengthwise. Carefully remove yolks. Mash
yolks with fork until smooth. Add remaining ingredients and stir till
smooth. Add more of any of the above ingredients to taste. Fill white
halves with 1 Tablespoon yolk mixture. Garnish with chopped black or green
olives. Dust with paprika, if desired.
Shopping List
Besides the staples that you probably already have on hand, the following list is what you’ll need to make these meals:
Chicken Bouillon cubes or powder
Cornbread mix (or fave recipe)
White wine
Blue cheese
Joseph’s or Murray’s sugar-free shortbread-type cookies OR
graham cracker crumbs
One package shredded cabbage (cole slaw mix)
One 28-oz can diced tomatoes
One 6-oz can tomato paste
One 14-oz can Cannellini or Great Northern beans
One 14-oz can Italian green beans
Fresh gingeroot
Four, 6 ounce salmon fillets
Fresh or frozen green beans
Rice or pilaf mix
One 8 ounce container no sugar added vanilla yogurt (Splenda sweetened)
Four small zucchini
Crusty loaf of French or Italian bread
16-ounce Jimmy Dean Italian or turkey sausage
Egg Beaters Chive & Cheese carton
Whole Rotisserie Chicken
Grape Tomatoes
Baking Potatoes
Shopping List
Labrada Vanilla ready-to-drink protein
Revival Baked Protein Chips
Nectar Fuzzy Navel
Libby's Splenda Pineapple Chunks
Elite Chocolate Mint protein
Kitchen Table Bakers Gourmet Cheese Crisps
Whey Gourmet Strawberry Banana
Labrada Chocolate ready-to-drink protein
DaVinci sugar free Peppermint Syrup
Natures Hollow Sugar Free Preserves
Whey Gourmet Radical Raspberry protein
DaVinci sugar free Caramel Syrup
