Are you finding yourself STUCK? Are you wondering how to get back on track? Are you considering doing the liquid reset that is so popular in the Bariatric community? You don’t have to torture yourself anymore to get that “full” sooner feeling and to jump-start your weight loss again, all you need is a plan! You see, the original purpose of an all-liquid diet is to shrink the liver pre-op. It was never intended to be a go-to when you hit a weight plateau. Liquid diet “resets” can make us feel deprived therefore harder to stick with. It can also make you feel drained, which is rather discouraging because you are lacking proper nutrition during a liquid diet “reset”. Instead, our top option should be to go back to the basics of bariatric eating. You can eat real food and still get the result you intended with this and other plans. You can “reset” your eating and rid your body of sugar at the same time with proper nutrition. By the end of a “reset” you should be able to tell a big difference in how much you are able to eat and might even see that scale move!
If you feel you are truly having difficulties with your nutrition or have developed new food aversions and need more guidance, please feel free to call our office and set up an appointment with one of our Bariatric Registered Dietitians. They would be happy to help!
A Big “Thank you!” to Annie Epp, one of our dietitians here at The Bariatric Center of Kansas City for sending over this 7-day plan complete with recipes and grocery shopping list. It looks great!
BACK TO BASICS 7 DAY PLAN
|
Day |
Breakfast |
Lunch |
Dinner |
|
Day 1 |
2 eggs, 1 slice deli turkey, low fat mozzarella cheese sautéed in skillet |
Leftover Ranch Pork Chops with sautéed ranch bell peppers |
Baked salmon Basil tomato tossed side salad rice of choice |
|
Day 2 |
Protein Pumpkin Pancakes with Greek yogurt topping |
Left over Baked salmon Basil tomato tossed side salad rice of choice |
Pan Seared steak strips, Brussel sprouts sautéed with lemon and garlic |
|
Day 3 |
2 eggs, 1 slice deli turkey, low fat mozzarella cheese sautéed in skillet |
Left over Pan Seared steak strips, Brussel sprouts sautéed with lemon and garlic |
Pan Seared chicken breast with marinade of choice, steamed green beans, and baked apples |
|
Day 4 |
Protein Pumpkin Pancakes with Greek yogurt topping |
Left over Pan seared chicken breast with marinade of choice, steamed green beans, and baked apples |
Tuna salad with sweet mini peppers |
|
Day 5 |
2 eggs, 1 slice deli turkey, low fat mozzarella cheese sautéed in skillet |
Left over Tuna salad with sweet mini peppers |
White Turkey chili |
|
Day 6 |
Protein Pumpkin Pancakes with Greek yogurt topping |
Leftover White Turkey Chili |
Chunky Garden Italian Chicken with steamed broccoli |
|
Day 7 |
2 eggs, 1 slice deli turkey, low fat mozzarella cheese sautéed in skillet |
Leftover Chunky Garden Italian Chicken with steamed broccoli and an apple |
Ranch Pork Chops with sautéed ranch bell peppers |
Protein Pumpkin Pancakes
4 PANCAKES
Ingredients
Pancake
1 scoop vanilla whey protein powder
1 tsp pumpkin pie spice
1 tsp ground cinnamon
1/2 tsp baking powder
1 egg
2 tbsp unsweetened almond milk
Topping
1/2 cup 0% fat, plain Greek yogurt
2 packets natural sweetner Ex: Truvia
1/2 tsp pumpkin pie spice
Instructions
- Mix dry ingredients together: protein powder, pumpkin pie spice, cinnamon and baking powder.
- Add egg and mix together well. Add unsweet almond milk and mix batter together until smooth.
- Add to pre-heated griddle pan and let cook until slightly bubbly on top. Flip and cook about 30 seconds longer.
- Serve with light cool whip or plain Greek yogurt with pumpkin pie spice and sweetener.
Recipe Notes
This recipe makes 4 pancakes. Each pancake provides an estimated 9 g protein, 3 g carbs, 2 g fat.
Pan Roasted Sweet Peppers
4 SERVINGS
Cook Time-10 MINUTES
Ingredients
1 lb sweet mini peppers
1 tsp olive oil
1/4 tsp sea salt
Instructions
- Remove stems from peppers, cut in half lengthwise and remove seeds.
- Heat a non-stick skillet to medium-high heat. Add olive oil (or cooking spray).
- Add peppers to the pan. Season with sea salt and let cook 8-10 minutes, stirring occasionally, until starting to both blister and soften.
Recipe Notes
This recipe makes 4 servings. Each serving provides an estimated 43 calories, 1 gram protein, 7 grams carbohydrates and 1 gram fat.
Basil Tomato Tossed Side Salad
8 SERVINGS
Ingredients
4 cups green leaf lettuce
3 tbsp fresh basil, torn
2 cups grape tomatoes, halved
2 oz shredded parmesan cheese
lemon vinagrette recipe linked above
Instructions
- In a medium bowl, toss lettuce and basil. Top with tomatoes, parmesan cheese and lemon vinaigrette.
- Toss and serve.
Recipe Notes
This recipe makes 8 servings. Each serving provides an estimated 2 grams protein, 9 grams carbohydrate and 9 grams fat. Pair with a lean protein entree
White Turkey Chili
4 SERVINGS
Ingredients
1 lb 93% lean ground turkey
1/2 cup chopped onion
1 clove garlic, pressed or minced
2 cups water
1 cup cannellini beans, rinsed
4 oz green chili peppers
2 cubes chicken bouillon
1 tsp ground cumin
1/4 tsp black pepper
Instructions
- Brown the ground turkey with the garlic and onion; drain.
- Add all other ingredients to slow cooker. (This can also be made on the stove top!)
- Cook on high 3-4 hours or low 6-7 hours. Can top with shredded low-fat cheese…but I ate it plain! Yumz.
Recipe Notes
This recipe makes 4 servings. Each serving provides an estimated 25 grams protein, 12 grams carbohydrate and 7 grams fat.
Chunky Garden Italian Chicken
4 SERVINGS
Cook Time 20 MINUTES
Ingredients
1 lb chicken breast tenderloins
6-8 mini sweet bell peppers, seeded and sliced
1/2 cup yellow onion, diced
1 clove garlic, minced or pressed
1 cup mushrooms, sliced
2 tsp Italian seasoning
1 (14.5 oz) can diced tomatoes
Instructions
- Heat a large nonstick skillet to medium high heat. Spray with olive oil or cooking spray.
- Sprinkle all sides of chicken breast with salt and pepper. Place chicken in heated skillet and cook 4 minutes per side or until internal temperature reaches 165F. Work in batches as
needed. Remove chicken from pan and return pan to heat.
- Add the bell peppers, onions and garlic to the pan. Saute for three minutes and add mushrooms and Italian seasoning. Cook another 5 minutes or until mushrooms are softened.
- Add can of tomatoes and cook 2 minutes or until mixture is heated through. Add chicken back to pan just to re-warm. Remove chicken to plates and top with chunky garden vegetable
mixture.
Recipe Notes
This recipe makes 4 servings. Each serving provides an estimated 27 grams protein, 11 grams carbohydrate and 2 grams fat.
Ranch Pork Chops
4 SERVINGS
Cook Time-20 MINUTES
Ingredients
4 (4 oz) boneless pork chops
1 packet dry ranch seasoning
1 tsp ground black pepper
1/3 cup dijon must
Instructions
- Heat oven to 375F.
- Mix together ranch and mustard. Rub all over pork chops.
- Place in the bottom of a casserole dish.
- Bake for 20 minutes or until internal temperature reaches 145F.
Recipe Notes
This recipe makes 4 servings. Each serving provides an estimated 23 grams protein, 4 grams carbohydrate and 7 grams fat.
Sautéed Ranch Bell Peppers
4 SERVINGS
Ingredients
2 green peppers, cut into strips
2 tbsp ranch seasoning
1/4 tsp sea salt
1/4 tsp black pepper
Instructions
- Heat a nonstick skillet to medium high heat. Spray with light cooking spray or olive oil.
- Add bell peppers and cook, stirring occasionally, until tender. About 10 minutes. Remove from heat to medium bowl.
- Add ranch seasoning, salt and pepper. Toss together and serve.
Recipe Notes
This recipe makes 4 servings. Each serving provides an estimated 0 grams protein, 3 grams carbohydrates and 3 grams fat
Posted in Bariatric Nutrition