Vanilla Strawberry Protein Shake from Bariatric Food Coach

Ingredients:

• 6 oz water

• 1 scoop vanilla whey protein powder

• 1 tsp strawberry extract

• 6 ice cubes

Directions:

1. Add water and protein powder to a shake cup.

2. Add extract and shake well. Pour over ice and serve.

Original recipe from Bariatric Food Coach

Iced Vanilla Chai Tea with Protein from Bariatric Food Coach

Ingredients:

• 1 bag decaf chai tea example brands “Stash” or “Twinnings”

• 1 scoop vanilla whey protein powder example brands “Unjury” or “Powercrunch”

• 1 cup water

• 1/2 cup ice

• 1-3 tsp sweetener of choice and if desired

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Directions:

1. Steep tea in water for 4 minutes per package instructions. Set aside to let cool to room temperature.

2. Pour tea in a shaker cup with vanilla protein powder and shake well. Pour over ice. Taste and add sweetener if desired

Original recipe from Bariatric Food Coach

Banana Cream Protein Shake from Bariatric Food Coach

Ingredients:

• 1 scoop vanilla whey protein powder

• 1/2 tsp banana extract

• 1/4 tsp vanilla extract

• 8 oz water or unsweetened almond milk

Directions:

1. In a shaker cup, combine all ingredients and shake well. Pour over ice.

Original recipe from Bariatric Food Coach

Protein Hot Chocolate from Bariatric Food Coach

Ingredients:

• 1 scoop chocolate whey protein powder

• 1 cup unsweetened vanilla almond milk

• 3/4 cup water

• 1 tsp unsweet cocoa powder

Directions:

1. Combine all ingredients in a small sauce pot and pout on medium heat.

2. Stir consistently while mixture heats thoroughly, about 3 minutes. Scoop out a tiny portion to taste and test heat. Remove from heat and pour into mug. Sip and enjoy.

Original recipe from Bariatric Food Coach

Spicy Deviled Eggs

Ingredients:

• 6 hard-boiled eggs (You will not use three of the yolks in this recipe.)

• 2 Tablespoons of creamy horseradish sauce or Greek yogurt

• ½ teaspoon dill

• ¼ teaspoon spicy mustard (Use Dijon for mild deviled eggs.)

• ⅛ teaspoon salt

• Dash of black pepper and paprika

Directions:

1. Peel the eggs and cut in half lengthwise.

2. Place 3 yolks into a mixing bowl, and set the whites aside. (Save the other three yolks for another use.)

3. Mash the yolks with creamy horseradish sauce or Greek yogurt, dill, mustard and salt.

4. Spoon or pipe filling into egg white halves.

5. Sprinkle with pepper and paprika

Original recipe by here

Tuna Cakes from Healthy Recipes Blog

Ingredients:

• 2 (5 oz) cans tuna in water, well-drained and flaked with a fork

• 2 tablespoons avocado oil mayonnaise

• 2 tablespoons Dijon mustard

• 2 teaspoons minced fresh garlic

• 2 large eggs, lightly beaten

• ½ teaspoon Diamond Crystal kosher salt

• ¼ teaspoon black pepper

• ½ cup chopped fresh parsley or cilantro

• 4 tablespoons olive oil

Directions:

1. Preheat oven to the “keep warm” setting (150-170 degrees F).

2. In a medium bowl, use a fork to mix together the tuna, mayonnaise, Dijon mustard, minced garlic, eggs, kosher salt, black pepper and parsley.

3. Heat the olive oil in a large nonstick skillet over medium heat.

4. Measuring ¼ cup of the mixture for each cake, fry the patties until golden brown, about 3 minutes per side.

5. Fry 4 patties at a time, keeping the cooked tuna cakes in a warm oven while you fry the second batch.

6. Serve immediately

Original recipe by Healthy Recipes Blog

Ham & Cheese Mini Quiches from Momables

Ingredients:

• ½ cup ham, diced

• 6 eggs

• ¼ cup non-fat Greek yogurt

• 3 tablespoons non-fat milk or milk substitute

• 1 cup low-fat cheddar, shredded

• ¼ teaspoon salt

• ¼ teaspoon pepper

Directions:

1. Preheat the oven to 350°F (180°C).

2. In a large bowl, whisk eggs, plain Greek yogurt, and milk. Add ham, cheese, salt and pepper.

3. Distribute egg mixture evenly into a greased mini muffin pan. Bake for 15-18 minutes. Allow mini quiches to cool in the pan before carefully removing with a small knife or spatula.

Modified from original recipe by Momables

Chaffles from That Low Carb Life

Ingredients:

• 1 large egg

• 1/2 cup finely shredded mozzarella

Directions:

1. Plug in the waffle maker to heat.

2. Crack the egg into a small bowl and whisk with a fork. Add the mozzarella and stir to combine.

3. Spray the waffle iron with non-stick spray.

4. Pour half of the egg mixture into the heated waffle iron and cook for 2-3 minutes.

5. Remove waffle carefully and cook remaining batter.

Original recipe from That Low Carb Life

Ricotta Bake

Ingredients:

• 1 cup cottage cheese

• ½ cup marinara or spaghetti sauce

• ½ cup parmesan cheese

• 1 egg, beaten

• 1 tsp Italian seasoning

• Salt and pepper to taste

Be sure ingredients are mixed thoroughly

Bake at 400 degrees for 30 minutes or until set

* This recipe makes a large portion, this should not be consumed entirely. Portion this recipe appropriately (2-4 tablespoons)

Crustless Quiche by A Pretty Life in the Suburbs

Ingredients:

6 eggs

1 cup milk

1 cup cheese (grated (cheddar cheese, swiss cheese or mozzarella))

2 tbsp parmesan cheese (optional)

salt & pepper to taste

1 cup optional ingredients (See Below)

1 CUP ADDITIONAL INGREDIENTS:

cubed ham or crumbled cooked bacon

chopped broccoli

chopped tomatoes

sliced onions or green onions

chopped spinach

chopped asparagus

Directions:

1. 1. Preheat your oven to 350 degrees.

   2. Whisk together the milk, egg, cheese and salt & pepper.

   3. Stir in any additional ingredients.

   4. Pour the egg mixture into an pie dish, and bake uncovered for about 45 minutes. Or until the center is set, and not jiggly

Original recipe here

Healthy Buffalo Chicken Dip from The Clean Eating Couple

Ingredients:

• 2 cups cooked, shredded chicken

• ½ cup blue cheese OPTIONAL, can sub any low-fat cheese in here

• ½ cup Frank’s Red Hot

• 1 cup nonfat Greek yogurt

• ½ cup small curd, low-fat, cottage cheese

• 1 cup cheddar cheese, low-fat

Directions:

1. Preheat oven to 350.

2. In a bowl mix all ingredients until thoroughly combined.

3. Pour dip batter into a glass 8×8 pan (top with extra cheese if desired!) + bake at 350 for 25 mins.

4. Serve with veggies!

*You can also use an Instant Pot or CrockPot (see original recipe)

Original recipe from The Clean Eating Couple

Honey Garlic Chicken Stir-Fry from Dinner at the Zoo

Ingredients:

• 1 tablespoon + 1 teaspoon vegetable oil divided use

• 1 cup thinly sliced peeled carrots

• 2 cups broccoli florets

• 1 lb boneless skinless chicken breasts, cut into 1 inch pieces

• 4 cloves garlic minced

• 1/4 cup low sodium chicken broth or water

• 1/4 cup soy sauce

• 3 tablespoons honey

• 2 teaspoons cornstarch

• salt and pepper to taste

Directions:

1. Heat 1 teaspoon of oil in a large pan over medium heat.

2. Add the broccoli and carrots and cook for approximately 4 minutes or until vegetables are tender.

3. Remove the vegetables from the pan; place them on a plate and cover.

4. Wipe the pan clean with a paper towel and turn the heat to high.

5. Add the remaining tablespoon of oil.

6. Season the chicken pieces with salt and pepper and add them to the pan in a single layer – you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.

7. Add the garlic to the pan and cook for 30 seconds.

8. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.

9. In a bowl whisk together the chicken broth, honey and soy sauce.

10. In a small bowl mix the cornstarch with a tablespoon of cold water.

11. Pour the soy sauce mixture over the chicken and vegetables; cook for 30 seconds.

12. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

13. Serve immediately, with rice if desired

Original recipe from Dinner at the Zoo

Caprese Chicken Skillet From SkinnyTaste

Ingredients:

• 1/2 cup plus 1 tablespoon balsamic vinegar, divided

• 1 tablespoon plus 1 teaspoon honey, divided

• 4 small boneless, skinless chicken breasts (24 oz)

• 1¼ teaspoons kosher salt, divided

• ½ teaspoon ground black pepper, divided

• 2 tablespoons extra virgin olive oil, divided

• 1 small red onion, diced (about 1 cup)

• 4 cloves garlic, minced (about 4 teaspoons)

• 4 cups sliced tomatoes: halved cherry or grape tomatoes, (2 pints) or ½- inch- diced peak season plum or other garden tomatoes

• ¼ teaspoon dried thyme

• 4 ounces part- skim mozzarella pearls, (scant 1 cup) or 4 ounces block- style part- skim mozzarella cheese cut into bite-sized cubes

• ¼ cup tightly packed fresh basil leaves, thinly sliced

Directions:

1. In a small saucepan, combine ½ cup of the balsamic vinegar and 1 tablespoon of the honey. Gently simmer over medium- low heat, stirring occasionally, until thickened and reduced by a little more than half, about 15 minutes.

2. Remove from the heat and set aside.

3. While the balsamic reduces, arrange the chicken on a cutting board and stretch a large sheet of plastic wrap over the top. Lightly pound the chicken breasts into an even ½- inch thickness. Discard the plastic, then sprinkle the chicken with ¾ teaspoon of the salt and ¼ teaspoon of the pepper, seasoning both sides.

4. In a large, heavy- bottomed skillet, heat 1 tablespoon of the oil over medium- high heat. Once the oil is hot but not smoking, add the chicken breasts top- sides down, being careful of oil that may splatter. Let cook undisturbed for 4 minutes, or until lightly browned.

5. Flip and cook an additional 3 minutes. Check for doneness. The chicken should reach 165 degrees F at the thickest part when tested with an instant- read thermometer, and when sliced, the juices should run clear.

6. If it needs additional time, flip again and continue cooking for a few minutes on each side, until done. The total cooking time will vary depending upon the size of your chicken. Remove to a plate and cover to keep warm.

7. Without wiping out the pan, reduce the skillet heat to medium. Add the remaining tablespoon of oil, swirl to coat the pan, then add the red onion and let cook until slightly softened, about 3 minutes, scraping the browned bits off the bottom of the pan as it cooks.

8. Add the garlic and let cook 30 seconds, just until fragrant.

9. Add the tomatoes, thyme, and remaining 1 tablespoon balsamic vinegar, 1 teaspoon honey, ½ teaspoon salt, and ¼ teaspoon pepper. Increase the heat back to medium high and cook until the tomatoes begin to soften, about 2 minutes

10. Return the chicken to the pan, nestling it into the tomatoes, and scatter the mozzarella throughout.

11. Cover the pan and remove from the heat. Let stand for 1 to 2 minutes to allow the mozzarella to become soft and melty.

12. Uncover, drizzle the balsamic reduction over the top, and sprinkle with the fresh basil. Serve warm

Original recipe from SkinnyTaste

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Sheet Pan Turkey Meatloaf & Broccoli from Skinny Taste

Ingredients:

Meatloaf:

• 1.3 pounds (20 oz) 93% ground turkey

• 1/3 cup quick cooking oatmeal, or gf oats

• 6 tablespoons ketchup, divided

• 1/3 cup minced onion

• 1 large egg

• 1/2 teaspoon dried or fresh thyme leaves

• 1 teaspoon kosher salt

• 2 teaspoons Worcestershire sauce, divided

Vegetables:

• 1 large bunch broccoli, (1 1/2 pounds) cut into florets

• 2 tablespoons olive oil

• 3/4 teaspoon kosher salt

• Reynolds Wrap Non-Stick Foil

Instructions:

• Preheat the oven to 425F. Line a 13×9-inch sheet pan with Reynolds Wrap Non-Stick Foil, dull side facing up towards food.

• In a medium bowl toss broccoli with oil and season with 1/2 teaspoon salt and spread out on the sheet pan in a single layer on one side.

• In a medium bowl combine ground turkey, oatmeal, 1/4 cup ketchup, onion, egg, 3/4 teaspoon salt, 1 teaspoon Worcestershire sauce and thyme, mix well.

• Divide mixture into 4 equal portions. Shape each portion into a 4 x 3 –inch free form loaf on the other side of the sheet pan.

• In a small bowl mix remaining 2 tablespoons ketchup with remaining teaspoon of Worcestershire sauce and brush onto loaves.

• Bake 30 minutes in the center of the oven, turning the broccoli halfway, until meat is cooked through in the center and the broccoli is slightly charred

Find the Original Recipe Here

Bariatric Pizza

Ingredients:

• Low Carb Flour Tortilla, 1 tortilla

• Fresh Tomato Salsa OR Pesto Sauce, 1 oz

• Chopped Lean Meat/Seafood (Ham, Turkey, Chicken, Shrimp, Tofu), 2 oz

• Cherry Tomatoes, 6 tomatoes

• Low Fat Mozzarella Cheese, 4 oz

• Fresh Chopped Herbs, 1 Tbsp

• Grated Parmesan Cheese, 1 Tbsp

• Additional topping options: Black Olives, Spinach, Arugula, Bell Peppers, Onion

Preheat the oven to 375 degrees.

Lightly grease or oil a baking tray or line with non-stick bake-o-glide. Place the tortilla on top.

Spread the tomato salsa or pesto evenly over the tortilla. Top with your chosen protein, the cherry tomatoes, mozzarella, addl vegetables, chopped herbs (if using basil, add after cooking), parmesan and salt and pepper to taste.

Bake at once for exactly 10 minutes. Serve cut into wedges with salad if liked.

Lettuce and Ham Avocado Wrap from Healthy Recipes Blog

Ingredients:

• 5 romaine lettuce leaves, tough ends trimmed

• 4 slices deli ham (2 oz)

• 2 slices Swiss cheese

• 1/4 cup guacamole

• 3 thin tomato slices

• 3 thin red onion slices

• 1 slice cooked bacon, cut in half

Place a 12-inch parchment paper square on your work surface. Layer 4-5 lettuce leaves on top, overlapping each other.
On the lettuce leaves, layer the ham and cheese.  Spread the guacamole on top, then add the tomato, onion and bacon.
Roll the lettuce wrap sandwich as tightly as you can, using the parchment paper as your guide, much like you would use a sushi mat to make a sushi roll.  When the lettuce is completely rolled, wrap the parchment paper tightly around it and tuck it underneath the roll. Use a serrated knife to cut the lettuce wrap sandwich in half, and dig in!

Original recipe from Healthy Recipes Blog.

​​​​*Note these recipes are intended for patients that are 8 weeks or further out from post-op. Please consult Dr. Brian Gluck before starting any new diets during the bariatric journey.

Nik’s Mexican Lasagna

Ingredients:

1 lb. lean ground meat (turkey, beef, chicken, whatever)
Optional but I used: 1 cup textured vegetable protein
1 small can of mild green chiles
1 small onion chopped
1 green pepper chopped
1 packet of taco seasoning
2.5 cups 2% Mexican blend cheese
1 can fat-free refried beans
1/2 a jar Enchilada sauce
Either 4 small low-carb, whole-wheat tortillas OR 2 Flat-out wraps (I used the Fit and Active brand multi-grain wraps from Aldi’s)
6 oz. chorizo sausage, either sliced or casings removed (I went for the latter)

Optional toppings:

Unflavored greek yogurt or low-fat sour cream
Salsa

Directions:

1. In a sprayed pan, sautee onions and green peppers until soft, add green chiles and warm through.
2. In a sprayed skillet brown ground meat and chorizo.
3. In a separate large bowl combine TVP with an equal amount of water. Add salt and pepper and stir to incorporate.
4. Combine meat mixture, veggie mixture and TVP in the large bowl with taco seasoning.
5. In a 13×9 casserole dish spread a layer of the meat mixture. Top with a enchilada sauce, refried beans, then cheese cover with one of your wraps (trim it if it is too big for your casserole dish). Repeat your layering so that you end up with the top layer being cheese which should come level with your casserole dish.
6. Bake in a 350 oven for 30 minutes.
7. Extract and remove from heat. Allow to cool about 10 – 15 minutes before cutting