Resources

Bariatric Cookbook

Shopping List

Dairy, Dairy Alternatives and Egg products

Fat Free/Low Fat Cheeses

  • Fat free/low-fat cottage cheese
  • 2% shredded or cheese slices: Kraft, Weight Watchers, Sargento, Part skim or reduced fat cheeses, Cabot 75% light cheddar, Cabot 50% Reduced fat (Sharp cheddar, Jalapeno, or Pepper Jack), Cracker Barrel reduced fat sharp cheddar cheese, Mini Babybel Light Cheese or light swiss wedges
  • Fat free/low fat cream cheese
  • Laughing Cow Light Cheese Wedges
  • Light string cheese/part skim string cheese
  • Part skim/fat free ricotta cheese

Fat-Free Liquid Egg Substitutes/Eggs

  • Egg Beaters, Better'n Eggs, Just Whites
  • Fresh eggs (limit 4 whole eggs/week)

Fat Free/Low Fat, Low Sugar Yogurt

  • Low-fat/Light Yogurt: Yoplait Light, Dannon Light & Fit, Weight Watchers, Yoplait Fiber One yogurt, Fage Total 0% Greek Yogurt
  • Weight Watchers fat free yogurt smoothies

Sugar Free/Fat Free Pudding/Gelatin

  • Sugar free/fat free pudding cups or instant pudding (prepared with 1% or skim milk) (Jell-O, Sugar free Handi Snacks, South Beach Diet pudding cups, Hunts No Sugar Added)
  • Sugar free Jell-O

Milk, Light Soymilk and Non-Dairy Beverages

  • Unsweetened light soymilks (8th Continent Light Vanilla soymilk

Milk, Light Soy Milk and Non-Dairy Beverages

  • Silk Light Vanilla Soymilk, Soy Slender Splenda sweetened light soymilk)
  • Almond Breeze (Unsweetened) Vanilla, Chocolate, Original (located in non- refrigerated soymilks)
  • Sugar free flavored powdered creamers
  • Skim, 1%, or Lactaid milk
  • Carnation Non-fat dry milk powder

Assorted Low-Calorie Condiments/Marinades

  • Fat free/low fat mayonnaise
  • Fat free/low fat sour cream
  • Sugar free Cool Whip
  • Mustard (regular, brown, spicy, Dijon, etc)
  • Salsa
  • Davinci, Torani, or other sugar free flavored syrups
  • Apple cider vinegar/balsamic vinegar/rice vinegar
  • Sugar substitutes (Splenda, Sweet N Low, Equal, Sugar Twin, etc)
  • Sugar free/low sugar preserves
  • Sugar free breakfast syrup
  • KC Masterpiece Classic Blend BBQ sauce (10 calories/serving)
  • Mrs. Dash marinades for meat/vegetables

Spray/Light Salad Dressings

  • Wishbone Salad Spritzers
  • Ken's Steakhouse Lite Accents
  • Newman's Own Natural Salad Mist
  • Low fat/fat free dressings (vinaigrette based best choice)
  • Kraft On the Go Pouches of Reduced fat dressings

Assorted spices/seasonings

  • Vanilla extract
  • Splenda Flavor sticks for coffee
  • Cinnamon
  • Pumpkin pie spice
  • Garlic powder
  • Onion powder
  • Mrs. Dash
  • Other fresh or dried herbs/spices

Pantry Staples

  • Whole wheat flour/whole wheat pastry flour
  • Ground milled flax seed
  • Rolled oats
  • Splenda no calorie sweeteners
  • Splenda Brown Sugar
  • Splenda Baking sugar mix
  • Unsweetened cocoa powder
  • Sugar free syrups

Cereal

Avoid cereal with sugar or high fructose corn syrup in first 3 ingredients. Choose cereals with 4-5 grams fiber/serving.

  • Post Bran Flakes
  • 100% Bran
  • Puffed wheat, puffed rice, puffed corn
  • Kashi 7 Whole grain Puffs
  • Kashi Go Lean
  • Kashi Honey Sunshine
  • Fiber One (Regular Bran cereal, Raisin)
  • All Bran
  • Kashi Vive
  • Kix
  • Shredded Wheat

Hot Cereal

  • Old fashioned oatmeal
  • Quaker Simple Harvest Instant Multigrain hot cereal
  • Quaker Weight Control Oatmeal
  • Quaker High Fiber Oatmeal
  • Steel Cut Oats

Meat/Seafood/Protein

  • Boneless, skinless chicken breasts or chicken tenders
  • Skinless turkey breast
  • Extra lean ground turkey breast (not ground turkey)
  • Canned/pouched tuna in water
  • Canned/pouched salmon in water
  • Bumble Bee Prime Fillet Albacore Steak Entrees
  • Real crabmeat
  • Frozen or fresh shrimp and scallops
  • Frozen or fresh fish fillets (i.e. tilapia, cod, orange roughy, halibut, etc.)
  • Jennie-O Lean turkey burger patties
  • Jennie-O Lean turkey bacon
  • Lean beef (extra lean ground beef (93% lean or greater), round or cubed steak, London broil, flank steak). NOTE: Tough meats like flank steak may not be well tolerated by some.
  • Lean deli meats (turkey, ham, chicken, roast beef)
  • Lean pork (tenderloin, loin chops, Canadian bacon)
  • Boca or Morningstar Farms Meatless Ground Burger
  • Morningstar Farms Meal Starters Grillers Recipe Crumbles, Sausage Crumbles
  • Smart Balance or Natural peanut butter
  • PB2 powdered peanut butter/PB2 powdered chocolate powdered peanut butter (available at bellplantation.com)
  • Light tofu
  • Deli style lean meats (turkey, roast beef, ham, chicken breast—watch sodium content)

Margarines

  • Smart Balance Light tub/spray
  • I Can't Believe It's Not Butter Spray
  • Take Control tub margarine
  • Benecol tub margarine
  • Fleishmann's Olive Oil Spread
  • Parkay Butter Spray

Non-stick cooking sprays

  • Pam canola or olive oil spray
  • Mazola Pure Olive oil spray
  • Generic cooking sprays

Veggies (free)

  • Romaine lettuce (for salads and wraps)
  • Salad greens
  • Frozen veggies (without sauce/butter)
  • Fresh butternut squash/spaghetti squash
  • Summer squash
  • Onions
  • Baby carrots
  • Broccoli florets
  • Sugar snap peas
  • Garlic
  • Green beans
  • Spinach (frozen &/or fresh)
  • Tomatoes
  • Zucchini
  • Eggplant
  • Cucumber
  • Mushrooms
  • Asparagus
  • Brussel sprouts
  • Cauliflower
  • Bell peppers
  • Low sodium V8 juice

Starchy Vegetables/Beans/Legumes

  • Potatoes
  • Sweet potatoes
  • Corn
  • Peas
  • Beans (black, chickpeas, kidney, pinto, white)
  • Lentils

Fruits

  • Apples
  • Bananas
  • Berries: blueberries, strawberries, raspberries, blackberries
  • Cherries (fresh)
  • Grapefruit
  • Grapes
  • Kiwis
  • Lemons/limes
  • Melon: honeydew, cantaloupe
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Pineapple
  • Any canned or frozen fruit in its own juice or without added sugar/syrup

Beverages (Goal: minimum 64 oz day, sugar-free, carbonation-free, caffeine-free, alcohol-free liquids/day)

  • Diet V8 Splash
  • Water
  • Decaf coffee
  • Decaf tea
  • Sugar free drink sticks to add to water
  • V8 Fusion Light
  • Minute maid Light
  • Crystal Light (without added calcium)
  • Sugar free Kool-Aid or Tang
  • Fruit20
  • Propel
  • Pulse
  • Smart Water
  • Sobe Lean
  • Sugar free popsicles
  • Fat free broth
  • Snapple Diet Ice
  • Whey Protein Isolate drinks
  • Store brand sugar free drink mixes
  • Herbal teas
  • Aquafina Flavor Splash

Frozen Foods

  • Edamame (shelled or unshelled)
  • Any frozen veggie (without added butter/sauce)
  • Sugar free popsicles
  • Vegetarian/soy protein burgers: Original Gardenburger, Original Boca Burger, Morningstar Farms Mushroom Lovers burger, Grillers original burger
  • Soy crumbles (Boca or Morningstar Farms ground crumbles)
  • Microwave meals (Sodium 600mg or less/meal, ~300 calories/meal)
  • Lean Cuisine
  • Healthy Choice
  • Smart Ones
  • Kashi
  • Whole grain waffles (Eggo Nutri-grain Low fat whole grain, Kashi)

Breads/grain products

  • Light English muffins
  • Weight Watchers
  • Thomas Light Multi-grain or 100 calorie original
  • Fiber One

High fiber tortillas (> 5 g fiber /tortilla, ~110 calories/tortilla)

  • La Tortilla Factory Soft wraps
  • Mission Carb Balance (soft taco size)
  • La Tortilla Factory Smart and Delicious Low Carb/High Fiber Tortillas

Whole grain/light bread

  • Nature's Own Double Fiber Wheat
  • Pepperidge Farm Whole Grain 100% Whole Wheat Small Slice

Light Breads (~45 calories/slice)

  • Wonder Light
  • Weight Watchers
  • Nature's Own Light
  • Arnold's Bakery Light Pepperidge Farm (Light style)
  • Sara Lee Delightful Bread
  • Healthy Life
  • Fiber one bread

Light buns/high fiber buns

  • Wonder light hamburger and hot dog buns
  • Healthy Life hamburger and hot dog buns
  • Nature's Own Double Fiber buns
  • Pepperidge Farm Classic Whole Grain buns

High fiber pitas

  • Weight Watchers
  • Thomas Sahara pitas

Whole grain pasta

  • Smart Taste (Ronzoni)
  • Barilla Plus
  • Hodgson Mill
  • Healthy Harvest (Ronzoni)

High Fiber crackers

  • Kashi brand
  • All Bran crackers
  • Wheat Thins Fiber Select
  • Wasa Multigrain Crispbreads
  • Low fat Triscuits

Brown Rice Bars

  • Fiber One Bars
  • South Beach Living snack bars
  • Kashi GoLean Bars

Low-calorie canned soups (monitor sodium content)

  • Campbell's V8 soups
  • Progresso 99% Fat Free soups
  • Progresso light soups
  • Healthy Choice soups

Budget Bites: Making the Most of Leftover Beef Recipes

Beef Roast Salt and Pepper

Meat thermometer
Carrots
Potatoes
Mushrooms
Beef broth

Heat oven to 275 degrees. Pat beef roast dry with paper towels. Season on all sides with salt and pepper.  Heat oil in a large, heavy pot or dutch oven until just barely smoking. Put roast into pot and sear on all sides until nice, brown crust is achieved. This will take 10-12 minutes.  Move meat to a roasting pan. Do not clean out Dutch oven yet! Roast beef until desired level of doneness is achieved. Check temp at one hour. 130 degrees indicates medium-rare beef, 145 indicates medium, 150 for medium well. Remove from oven when the temperature is a few degrees shy of desired end temperature. The meat will continue to cook for a few minutes after it comes out of the oven as it sits to rest. Tent with aluminum foil and allow to rest for 10-20 minutes before slicing and serving.

While meat is cooking, start to cook the vegetables on the stovetop in the drippings from searing the meat. Cook them until they are just barely tender, then take out of the dutch oven and add to the roasting pan with the meat to finish cooking. Everything in the roasting pan should be done at about the same time this way.

Beef Stroganoff

½ pound beef, cut into bite size pieces
2 TB flour
Salt and pepper to taste
Olive oil, for pan
½ medium onion, diced
4 oz button mushrooms, sliced
1 clove Garlic, minced 
¾ cup Beef broth
2-4 TB Sour cream (adjust to your taste preference)
Cooked egg noodles

  1. Toss beef pieces with flour, salt and pepper. Shake off excess and discard.
  2. Heat oil in a skillet over medium heat until shimmering. Add onion and mushrooms, cook until softened, 5-6 minutes. Add garlic and beef. Allow juices from vegetables to combine with flour from beef and start to thicken into a paste. Add beef broth and stir well. Let come to a bubble, then remove from heat. Stir in lesser amount of sour cream. Taste and adjust flavors from salt, pepper, and sour cream.  Serve over egg noodles.

Unstuffed Cabbage Rolls

1 pound beef, cut into bite-size pieces
1 tsp chili powder
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
 14 oz can crushed tomatoes
8 oz can tomato sauce
1 ½ TB vinegar
1 ½ TB brown sugar
¼ head of green cabbage, cored and shredded

Prepared white rice, for serving

Put all ingredients except rice and cabbage into a skillet and heat to simmering. Cook on medium for 8-10 minutes to let flavors meld. Add cabbage and cook until tender, but not mushy, about 4 minutes. Serve over white rice.

Philly Cheesesteak Quesadillas

Chopped onions and green peppers
Sliced mushrooms, if desired
3-4 oz beef for each quesadilla
Worcestershire sauce, to taste
Steak Seasoning (optional, you could also use salt and pepper)
6” tortillas, 2 per quesadilla
American cheese slices

This is one of those use-up-the-leftover recipes that isn’t really a recipe. You will need 2 pans: one to heat up all the quesadilla innards and another clean pan to toast the quesadilla. In the first pan, sauté onions, peppers, and mushrooms together. If you have leftovers of these vegetables that are already cooked, you could use these instead. Add beef to pan, season with Worcestershire and steak seasoning. Get everything hot. Spread butter on one side of each tortilla. Toast the first tortilla, butter side down, until it is starting to brown. Place meat and vegetables on top of the tortilla, and then layer on the cheese. Top with the other tortilla, butter side up. Flip the whole stack over to brown the other tortilla. Once it is toasted to your taste, remove from heat and eat!

Beef Barley Pizza Soup

½ pound beef
2 ½ cups water
1 can stewed tomatoes (14oz)
¾ cup sliced carrot
¾ cup sliced mushrooms
2 cloves garlic, minced
½ tsp dried oregano
½ cup quick cooking barley
½ pound easy melting cheese, cut or torn into pieces
Salt and pepper to taste

  1.  Open can of stewed tomatoes. Cut big pieces of tomatoes into smaller pieces that would be easy to eat with a spoon. Put meat, water, tomatoes, carrots, mushrooms, garlic powder, oregano, and barley into a pot. Bring to a boil and cook until barley is tender, about 10 minutes. Remove from heat. Taste and adjust seasonings. 
  2. Put cheese into pot and stir until melted. Serve.

Making the Most of Leftovers

If you aren’t thrilled by the prospect of eating the same thing over and over and over again you are not alone!  With some thoughtful meal planning and a few staple pantry ingredients you can take the same base protein and serve it throughout the week without getting bored.

Step One: Prepare a big batch of protein. 

Step Two: Ask yourself “Can this be stir-fried or used in fried rice?” “Can I put this on noodles or a baked potato?” “Can I put this in a tortilla to make tacos or quesadillas?” “Can I put this in an omelet or frittata?”



Step Three: If anything is left, put it on top of a salad or use it in a soup!

**If you will not use your leftover base protein in 4 days, it is a good idea to wrap it or put it in an airtight container and freeze it until you are ready to use it.

Download and print the Making the Most of Leftovers information.