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Bariatric Cookbook

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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