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 sweetners

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 Triscuts

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