STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 3/4 lb. extra-lean skinless turkey, ground
• 1/4 tsp. pepper
• 1/4 tsp. dried basil
• 1/4 tsp. dried sage
• 1/4 tsp. dried oregano
• 1 egg white
• 1/8 tsp. allspice
• 1/8 tsp. nutmeg
• 1/8 tsp. garlic powder
• 1/8 tsp. chili powder
• 1/8 tsp. Tabasco sauce, optional
• 6 ounces fat free cream cheese, cubed
• 2 Tbsp. water

1) Whisk together egg substitute, sage, oregano, and thyme.
2) In large skillet, melt butter/margarine over med. heat. Add tomatoes and saute one min.
3) Lower heat and add basil, sauteing until limp, approx 1-2 mins.
4) Pour egg mixture over all and top with cream cheese cubes.
5) Cover and cook over low heat for approx 20 mins or until set on top; or cook until bottom is partially set and finish cooking top under broiler.

Makes 6 servings Per serving: 150 calories, 5 gm fat, 380 mg sodium, 4 gm carb, 20 gm protein

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 3/4 lb. extra-lean skinless turkey, ground
• 1/4 tsp. pepper
• 1/4 tsp. dried basil
• 1/4 tsp. dried sage
• 1/4 tsp. dried oregano
• 1 egg white
• 1/8 tsp. allspice
• 1/8 tsp. nutmeg
• 1/8 tsp. garlic powder
• 1/8 tsp. chili powder
• 1/8 tsp. Tabasco sauce, optional
• 2 Tbsp. water

1) Mix all ingredients together in a large bowl. Shape into 6 patties.
2) Shape into 6 patties. Place on baking sheet.
3) Broil 2-3 inches from heat for 5-7 minutes.
4) Flip over and broil 5-7 more minutes.

This sausage may also be shaped into meatballs. It is a healthier alternative to commercially made sausage which is high in fat and sodium.

Chicken, cilantro and cheddar egg delight
STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 1 cup Egg Beaters® 99% egg Substitute
• 2 tablespoons skim milk
• 1/2 pound boneless skinless chicken breast, 1/2″ cubes
• 3/4 cup Mojo marinade (found in your local grocery store)
• 1/2 teaspoon garlic, chopped
• 1 teaspoon fresh chives, chopped
• 1 teaspoon fresh cilantro, chopped
• Salt and pepper, to taste
• 1 cup low fat cheddar cheese, Shredded
• Vegetable cooking spray, as needed

1) Marinate chicken in Mojo for 1 hour.
2) In a large mixing bowl combine eggs and skim milk and mix well.
3) Next, in an 8-inch sauté pan, over medium heat, coat pan with vegetable cooking spray.
4) Add 1⁄4 garlic, 1⁄4 chive, 1⁄4 cilantro and 1⁄4 chicken and sauté for 6 minutes.
5) Pour 1⁄4 of egg mixture over sautéed chicken. Egg will begin to firm up.
6) Once egg is firm enough to flip, use a spatula and flip over.
7) Add cheese on top of cooked egg and fold 1⁄2 of cooked egg over top. Salt and pepper to taste. Serve hot.
8) Repeat process for the remaining omelets.

Serving size 4
Per Serving: 140 Calories; 3g Fat (18.3% calories from fat); 25g Protein; 2g Carbohydrate; trace Dietary Fiber; 39mg
Cholesterol; 299mg Sodium.

WLS Lifestyles – http://www.wlslifestyles.com – Copyright 2004

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• Omelet w. 1 large egg
• 1/2 oz cheese
• 1/2 oz ham, cooked

Nutritional analysis:
154 calories, 11g fat, 1g carb and 12 grams protein

Recommend mozzarella cheese or 2% cheddar to reduce total fat and calorie intake. May also substitute turkey for ham (recommended for at least 6 months post-op or 1-year post-op with gastric band).

STAGE 3, 4, Maintenance, Medical Weight Loss

Ingredients

• 2 hard boiled eggs
• 1/3 cup 1% cottage cheese
• salt and pepper, to taste

1) Directions Hard boil eggs.
2) Chop egg whites and one yolk.
3) Mix in cottage cheese and season to taste.
4) You will have a high protein low fat egg salad in no time.
cals: 148
protein: 20.5 g
carbs: 3 g

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 2 lb. cooked turkey, diced
• 1 sm. Red onion, minced
• 4 stalks celery, finely chopped
• 1/4 c. plus 2 T. minced tarragon or 2 T. dried tarragon, crumbled
• 1/4 c. minced parsley
• Dash of hazelnut, vegetable, or walnut oil
• 1/2 c. plain low-fat yogurt
• 1/4 c. light mayo
• 1/2 tsp. each salt and pepper or to taste
• 1/2 c. hazelnuts, roasted, skinned, and coarsely chopped or walnuts coarsely chopped

1) In a large bowl, toss the turkey, red onion, celery, tarragon, parsley, and oil until well mixed.
2) In a small bowl, whisk the yogurt, light mayo, salt and pepper.
3) Add to the salad and toss gently
4) Sprinkle with nuts.

No. of Servings: 13
Nutritional info: Calories: 153; Fat: 8g; Protein: 17g; Carbohydrate: 3g; Serving Size: 1/2 cup;

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 9 oz. Boneless Skinless Chicken Breast
• 2 tbsp. Lemon Juice
• 2 tsp. Paprika
• 3 tsp. Onion Powder
• 3 tsp. Garlic Powder
• 2 tsp. Ground Red Pepper
• Hot Sauce/Tabasco, as tolerated/to taste (not recommended for first 3 months post-op)

1) Boil chicken for 20 minutes
2) Drain boiling water, saving 1/2 cup of the chicken broth in the pot
3) Shred cooked chicken using two forks
4) Add onion powder, paprika, ground red pepper, chili powder, lemon juice, and hot sauce to taste
Marinate chicken breast in lemon juice, garlic powder, and onion powder for at least 30 minutes

Serving suggestions: Sprinkle low fat cheese on top or serve over a bed of romaine lettuce for a spicy chicken salad (avoid raw vegetables for the first 3 months post-op).
Yield: 2-3 servings
Nutrition Facts per 3 oz serving: 120 calories, 23 gm protein

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 2 bunches kale, washed and dried
• 2 cups shredded 2% reduced-fat Cheddar cheese

Directions

1) Preheat oven to 425 degrees F (220 degrees C). Spray 2 baking sheets with cooking spray.
2) Remove the stems and ribs from the kale, and shred the kale very thin. Spread the shredded kale onto the baking sheets, and sprinkle evenly with Cheddar cheese.
3) Bake the kale for 10 minutes, watching carefully to prevent burning, until the kale is crisp and the cheese is browned.

Yield: 8 servings
1 serving: Calories 89; fat 6 g; sodium 237 mg; carbohydrates 2 g; Protein 8 g

STAGE 4, Maintenance, Medical Weight Loss

Start the Indian-flavor marinating this morning for a quick-to-the-table dinner tonight—the grill time is less than 20 minutes.

Ingredients

• 4 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon curry powder
• 2 teaspoons oil
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• 2 8-ounce turkey tenderloins, halved lengthwise
• 3/4 cup plain fat-free yogurt

1) In a small bowl, combine garlic, ginger, curry powder, oil, cumin, and salt. Spread spice mixture evenly onto turkey. (Wear disposable gloves so the spices don’t stain your hands.) Place spice-rubbed turkey in a glass baking dish. Cover and refrigerate for 6 to 24 hours.
2) Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until turkey is no longer pink (170°F), turning once halfway through grilling. Serve with yogurt.

*Dietitian Tip: Substitute FF plain, greek-style yogurt in place of regular yogurt for higher protein and lower carbohydrate content.

Nutritional Information
3 ounces cooked turkey plus 3 tablespoons yogurt: Calories 180 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 230mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 3g); Protein 31g Percent Daily Value*: Vitamin A 2%; Vitamin C 4%; Calcium 10%; Iron 10% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat Carbohydrate Choices: 0 *Percent Daily Values are based on a 2,000 calorie diet.
Prep Time:20 min
Start to Finish:6 hr 40 min
makes:4 servings
Source: EatBetterAmerica.com

STAGE 3, 4, Maintenance, Medical Weight Loss

Ingredients

• 3 large eggs
• 1/4 t. garlic powder
• 1/8 t. black pepper
• 1 pound fresh Dover sole
• 1/2 cup dried Romano cheese, grated
• 2 t. butter or lowfat margarine

1) Preheat oven to 400 degrees.
2) Combine eggs, garlic, and pepper; mix well.
3) Dredge fish in egg mixture.
4) Coat fish on both sides with Romano cheese.
5) Grease an 8 x 8 inch baking dish with butter/margarine and place coated fish into baking dish.
6) Bake 8-10 mins, or until fish flakes easily when tested with a fork.

Makes 4 servings.
Per serving: 210 calories, 9 gm fat, 390 mg sodium, 0 gm carb, 29 gm protein

STAGE 3, 4, Maintenance, Medical Weight Loss

Ingredients

• 6 (4 oz) salmon fillets
• 1/2 cup fat-free Caesar salad dressing or Walden Farms calorie-free dressing
• 1 1/2 Tbsp. reduced-sodium soy sauce
• 1 garlic clove, minced

1) Place fillets in plastic bag. Add salad dressing. Seal bag and turn to coat.
2) Refrigerate for at least 2 hours.
3) Drain and discard marinade.
4) Place salmon, skin-side down, on grill rack. Grill, covered, over medium heat for 5 minutes.
5) In shallow bowl, combine soy sauce and garlic. Brush over salmon.
6) Grill 10-15 minutes longer, or until fish flakes easily with a fork, basting occasionally.

Makes 6 servings.
Per serving: 170 calories, 23 gm protein, 2 gm carbohydrates, 7 gm fat (1 gm saturated, 3 gm monounsaturated, 3 gm
polyunsaturated), sodium 460 mg.

Maintenance or medical weight loss

Ingredients

• 3/4 cup Special K Protein Plus Cereal
• 1/3 cup flour
• 1 tsp salt
• 1/2 tsp ground red pepper
• 2 egg whites, slightly beaten
• 1/4 cup skim milk
• 2 lb boneless, skinless chicken breast, cut into even strips

1) Preheat oven to 400ºF. Spray cookie sheet with butter flavored cooking spray.
2) Mix all dry ingredients in large bowl. Mix egg whites and milk in small bowl.
3) Dip chicken into egg mixture and coat with corn flakes. Place on cookie sheet, and spray with more cooking spray.
4) Bake for 15 minutes, then flip pieces and spray with more cooking spray. Continue baking for 10 to 15 minutes or until golden brown.

Nutrition Facts: 6 servings
Calories 363, Carbohydrates 7.5g, Protein 37.2 g

Appropriate for all stages if using decaff

Yep! Only ONE CALORIE per serving!
Appropriate for Medical Weight Loss, Stage 4 and Maintenance after surgery. Check out the recipes for weight loss below:

Ingredients

• 2 cups double-strong brewed room-temperature toffee-flavored coffee (I used Don Francisco’s Butterscotch Toffee Flavored Coffee, Gloria Jean’s butter toffee is great too)
• 20 drops English Toffee Liquid Stevia (I used SweetLeaf), or to taste

Using a whisk, mix the coffee and Stevia in a medium mixing bowl until well combined. Pour the mixture into a 9″ x 13″ metal pan. Place the pan in the freezer, making sure the pan sits level. After 20 minutes, remove the pan from the freezer and scrape ice crystals from the bottom and sides of the pan using a dinner fork. Return the pan to the freezer. Continue the process of scraping the ice crystals every 20 to 30 minutes, returning the pan to the freezer immediately after scraping, for 2 to 3 hours.

When the coffee mixture is completely frozen, scrape the pan one last time, breaking the granita into small, fluffy flakes. Place the pan back in the freezer for 30 minutes to 1 hour, or until the granita flakes are fluffy and dry (no liquid should remain anywhere in the pan). Divide the granita among 4 margarita glasses or small dessert bowls and serve immediately.

Makes 4 (approximately 1-cup) servings
Per serving: 1 calorie, 0 g carbohydrates (0 g sugar), 2 mg sodium
Adapted from The Biggest Loser Dessert Cookbook

STAGE 3, 4, Maintenance, Medical Weight Loss

This recipe idea was shared by a patient looking for a satisfying “treat” over the holidays… it is low in calories & carbs, fat-free, and has a little protein. I suggest adding cinnamon and nutmeg or different flavors of extract for a different twist.

Ingredients

• 1/2 cup Fat Free Ricotta Cheese
• 1 tsp. Vanilla Extract

Freeze in small container.
Makes one serving
5 grams Carbs, 0 fat, 50 calories, 5 grams protein

Stage 2, 3, 4, Maintenance and Medical Weight Loss

Ingredients

• 8 oz. water
• 1 scoop chocolate protein powder
• 1 Tbs. Sugar-Free Caramel Torani’s Syrup (available in the coffee section at Kroger, Wal-mart)
• 3 Ice Cubes

Place water in the blender first, then powder, then additions.
Blend on low then high till well blended.
http://theworldaccordingtoeggface.blogspot.com/2007/06/my-favorite-protein-shake-recipes.html

STAGE 4, Maintenance, Medical Weight Loss

A great condiment for moistening and adding flavor to salmon, chicken, or lamb. May also be used as a veggie dip-great for taking to parties and adding some protein to your vegetable tray.

Ingredients

• 3 cups Fat Free Greek Yogurt
• juice of one lemon (about 3 T)
• 1 garlic clove, chopped
• 2 medium cucumbers, seeded and diced
• about 1 T kosher salt for salting cucumbers
• 1 T finely chopped fresh dill (can substitute mint leaves for a slightly different version)
• Kosher salt and fresh ground black pepper to taste

Peel cucumbers, then cut in half lengthwise and take a small spoon and scrape out seeds. Discard seeds. (If you use the small seedless or European cucumbers with few seeds, you can skip this step.) Slice cucumbers, then put in a colander, sprinkle on 1 T salt, and let stand for 30 minutes to draw out water. Drain well and wipe dry with paper towel.

In food processor with steel blade, add cucumbers, garlic, lemon juice, dill, and a few grinds of black pepper. Process until well blended, then stir this mixture into the yogurt. Taste before adding any extra salt, then salt if needed. Place in refrigerator for at least two hours before serving so flavors can blend. (This resting time is very important.)

This will keep for a few days or more in the refrigerator, but you will need to drain off any water and stir each time you use it.

Yield: 3 1/2 cups Servings: 24
Approximately 20 calories, 2 gm carb, and 3 gm protein per 2 Tbsp serving
Adapted from Kalynskitchen.com

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 1/2 boneless, skinless turkey breast, about 1 ½ pounds
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 1/4 teaspoon marjoram
• 1/4 teaspoon thyme
• 1/4 teaspoon sage
• 1 Tablespoon canola oil

Directions
1) Preheat oven to 350 °F.
2) In small bowl, mix together spices. Rub canola oil over all surfaces of turkey; rub spice blend evenly on top.
3) Place turkey in shallow roasting pan, then place in oven. Roast for 45-60 minutes or until internal temperature measured with an instant-read thermometer reads 155 °F.
4) Remove turkey from oven and let rest 15 minutes before slicing into 16 half-inch slices.

Serves 8
Nutrition per (4 ounce) serving
Calories 100
Total Fat 2 g
Saturated Fat < 1 g
Cholesterol 55 mg
Sodium 34 mg
Carbohydrate 0.5 g
Fiber 0 g
Protein 21 g

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 1/2 ounce dried porcini mushrooms
• 2 Tablespoons warm water
• 1 1/2 Tablespoons canola oil
• 3/8 cup white whole-wheat flour
• 2 cups fat-free, low-sodium chicken broth
• 3/4 teaspoon salt (optional)
• 1 teaspoon onion powder
• 1/4 teaspoon freshly ground black pepper or to taste

Directions
1) Soak mushrooms in warm water for 5 minutes.
2) In 2-quart saucepan, heat canola oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
3) Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
4) Purée gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.

Serves 16
Nutrition per (2 Tbsp) serving
Calories 25
Total Fat 1.5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 58 mg
Total Carbohydrate 2.5 g
Fiber 1 g
Sugar 0 g
Protein 1 g

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 2 Tablespoons canola oil
• 3 bunches rapini (broccoli rabe), about 3 1/4 pounds, rinsed, trimmed and cut into 3-inch pieces
• 3 large garlic cloves, minced or crushed
• 1/2 teaspoon salt
• 1 1/2 cups diced roasted red bell pepper, from one 12-ounce jar
• *3 Tablespoons slivered almonds, toasted

Directions
1) Heat very large Dutch oven over medium-high heat. Add canola oil to pan; add rapini, garlic and salt. Toss well, reduce heat to medium-low and cover. Cook for 10 minutes or until rapini are tender, turning a few times while cooking.
2) Add roasted pepper and toasted almonds, toss and serve.
Cook’s note: If your rapini is on the bitter side, drizzle a tablespoon or so of balsamic vinegar on top of it. *Almonds should be omitted from recipe unless you are at your goal weight.

Serves 8
Nutrition per (1 cup) serving
Calories 110
Fat 5 g
Sodium 55 mg
Carbohydrate 11 g
Fiber <1 g
Sugar 3 g
Protein 7 g

STAGE 4, Maintenance, Medical Weight Loss

Ingredients

• 1 pound yellow summer squash or zucchini
• 1 teaspoon olive oil
• 1/4 cup bottled picante sauce
• 1 tablespoon Mexican seasoning blend
• 2 tablespoons crumbled goat cheese or shredded Monterey Jack cheese

Directions
1) Wash squash. Trim ends from squash; cut squash in half lengthwise. In a medium bowl combine squash and oil; toss gently to coat.
2) Place squash, cut sides down, on the greased rack of an uncovered grill directly over medium heat. Grill for 6-8 minutes or until squash is crisp-tender, turning once and brushing occasionally with picante sauce. Transfer squash to a serving bowl. Sprinkle with Mexican Seasoning blend and cheese. Serve warm.

Nutrition per serving (1/4 of recipe):
Calories 54
Fat 4 g
Carbohydrate 5 g
Protein 2 g