Ditch the boring, tasteless, and monotonous meals while trying to lose weight. Enjoy these wholesome, nutritious, and tasty recipes with fewer calories, which will help you lose weight faster without compromising your taste buds. A bariatric diet is not just about avoiding specific food items but about eating foods low in carbohydrates, sugars, fats, and sodium.
Table of Contents:
- Chipotle Chicken Bowl
- Cauliflower Stuffed Peppers
- Chicken Soup
- Lemon Pepper Chicken
- Blackened Shrimp w/ Asparagus
- Coconut Chicken Soup
- Zucchini Boats
- Turkey Chili
- Chicken Salad
- Shrimp Tacos
- Spicy Lemon Chicken Skewers
- Garlic Shrimp w/ Broccoli
- Garlic Mushroom Cauliflower Stir Fry
Chipotle Chicken Bowl
With half the fat of carnitas and a hefty 32 grams of protein per serving, chicken is a healthy substitute for a chipotle bowl.
Ingredients
⮕1 lb chicken breast
⮕1/2 tsp chipotle powder
⮕2 tbsp olive oil
⮕2 tbsp tomato paste
⮕Juice from half a lime
⮕Salt and pepper to taste
⮕Cauliflower Rice
⮕4 cups riced cauliflower
⮕1/4 cup cilantro
⮕Juice of 1 lime
⮕1 of each color of bell pepper sliced
⮕1 onion Sliced
⮕1 tbsp olive oil
⮕1 tsp cumin
Directions
- Mix all the chicken ingredients and let them marinate
- Cover a pan with cooking spray and add Cauliflower, garlic salt, salt, and pepper.
- Saute until tender
- Remove the cauliflower from the pan and mix it with chopped cilantro and lime juice
- In the pan from before, olive oil, bell peppers, garlic salt, and cumin and saute until tender. Set aside
- Add more oil to the pan if needed, and cook chicken for about 4 minutes per side or until no longer pink
- Assemble the bowl and enjoy
Nutrition Facts: (per serving)
Calories: 291
Carbohydrates: 12g
Protein: 20g
Total Fat: 18g
Sugar: 5g
Makes 4 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Cauliflower Stuffed Peppers
Cauliflower stuffed bell peppers are a great option for meal prepping. They can be made in advance and frozen or refrigerated for a quick meal.
Ingredients
⮕4 Bell Peppers
⮕1lb ground beef
⮕1 tbsp olive oil
⮕2.5 cups cauliflower
⮕1 tsp oregano
⮕2 garlic cloves
⮕1/4 onion chopped finely
⮕1/4 cup tomato sauce
⮕salt/pepper to taste
Directions
- Preheat oven to 375-400
- Cut the tops off the bell peppers, remove the seeds and wash. Let them dry
- Cook onion and garlic in olive oil. Add ground beef, salt and pepper, and oregano, and cook until the meat is brown.
- Add tomato sauce and cauliflower rice, and add salt and pepper to taste. Cook for about 2 minutes
- Divide the stuffing between the 4 bell peppers. Place in a baking pan and cover with foil. Bake for about 45-55 minutes.
Nutrition Facts: (per serving)
Calories: 239
Carbohydrates: 12g
Protein: 27g
Total Fat: 10g
Sugar: 6g
Makes 4 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Chicken Soup
A great option to stay warm and cozy on a cold winter evening while still eating healthy and minimizing your carb intake.
Ingredients
⮕2 tsbp Olive oil
⮕1 medium onion, chopped
⮕1 small cauliflower, cut into florets
⮕¾ tsp. Crushed red pepper flakes (optional)
⮕1 medium carrot, peeled and thinly sliced on a bias
⮕6 cups low-sodium chicken broth
⮕1 stalk celery, thinly sliced
⮕2 boneless skinless chicken breasts Freshly chopped parsley, for garnish
Directions
- In a large pot, cook onion until beginning to brown
- Pulse cauliflower in a food processor until it is rice-sized granules. Add to onion mixture and cook until beginning to brown
- Add pepper flakes, carrots, celery, and chicken broth, and bring it to a simmer.
- Add chicken breasts and let them cook until they reach an internal temperature of 165℉ ( 15 min)
- Remove chicken breasts and allow them to cool enough to shred. Meanwhile, continue simmering the vegetables until they are tender
- Add the shredded chicken back to the soup. Season to taste with salt and pepper, garnish with parsley and serve!
Nutrition Facts: (per serving)
Calories: 176
Carbohydrates: 6g
Protein: 20g
Total Fat: 8g
Sugar: 2g
Makes 6 Servings
Time Frame:
Pre-op: Okay
Post-op: Blended during phase 2, solid starting at phase 4
Lemon Pepper Chicken
Lemon pepper chicken is a simple way to spice up chicken and get 18g of protein.
Ingredients
⮕2 large chicken breasts butterflied and cut in half
⮕1/2 cup all-purpose flour
⮕1 tbsp lemon pepper seasoning
⮕1 tsp salt
⮕2 lemons
⮕2 tbsp olive oil
⮕1/2 cup chicken broth
⮕1 tbsp butter
⮕2 cloves garlic
Directions
- Mix flour, lemon pepper, salt, and zest of 1 lemon.
- Mix in the chicken breast until fully coated
- Slice the remaining lemons into thin rounds
- In an oven-proof skillet, heat oil. Add chicken in a single layer and cook until golden on the bottom and then flip
- Add butter, broth, garlic, and lemon slices to skillet and bake until cooked through
- Serve with a side of roasted veggies or cauliflower rice
Nutrition Facts: (per serving)
Calories: 218
Carbohydrates: 12g
Protein: 18g
Total Fat: 12g
Sugar: 0g
Makes 6 Servings
Time Frame:
Pre-op: Not okay
Post-op: Phase 3
Blackened Shrimp w/ Asparagus
If you’re tired of having chicken for protein, try blackened shrimp with asparagus for a delicious meal full of 19g of protein.
Ingredients
⮕1 lb large shrimp, peeled and deveined
⮕1 teaspoon chili powder
⮕2 teaspoons paprika
⮕1 teaspoon onion powder
⮕1 teaspoon cumin
⮕1 teaspoon salt
⮕1/4 teaspoon freshly cracked black pepper
⮕2 tablespoons olive oil, divided
⮕1 1/2 pound asparagus rinsed and trimmed
⮕1/4 cup vegetable stock
⮕1 tablespoon hot sauce, optional (we used Sriracha)
⮕1 tablespoon lemon juice
Directions
- Add the shrimp, chili powder, paprika, onion powder, cumin, garlic powder, and salt and pepper in a large bowl. Set aside.
- In a medium-sized skillet over medium-high heat, add 1 tablespoon oil and cook seasoned shrimp on each side for 2-3 minutes or until browned and cooked. Remove to a shallow plate and
- set aside.
- In the same skillet, add 1 tablespoon of olive oil. Add vegetable stock, lemon juice, and sriracha, and bring to a simmer. Allow the sauce to reduce a little, then add the asparagus and cook the
- asparagus until crisp-tender, approx. 4-6 minutes, turning the asparagus regularly to coat into the sauce.
- Push the asparagus on the side and add the blackened shrimp to the pan. Squeeze lemon juice on top of the blackened shrimp and asparagus.
- Allow reheating for 1-2 minutes, then remove grilled shrimp and asparagus from heat. Serve your blackened shrimp and asparagus immediately, and enjoy!
Nutrition Facts: (per serving)
Calories: 176
Carbohydrates: 7g
Protein: 19g
Total Fat: 9g
Sugar: 3g
Makes 4 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Coconut Chicken Soup
A flavorful option, coconut chicken soup will satisfy your cravings and keep you warm on a cold night.
Ingredients
⮕30 ounces of low-sodium Chicken broth
⮕1/2 cup of red curry paste
⮕2 Tablespoons of low-sodium soy sauce
⮕1 teaspoon of sweet basil
⮕1 large sweet onion – chopped
⮕4 stems of celery – washed and sliced
⮕2 cups of shredded carrots
⮕1 Red pepper – washed and chopped
⮕1 yellow pepper – washed and chopped
⮕3 cups of shredded or chopped Rotisserie Chicken
⮕1/2 cup of garbanzo beans
⮕2 cups of cooked cauliflower rice
⮕14 ounces of unsweetened coconut milk
Directions
- Add the chicken broth, red curry paste, and soy sauce to a pot. Sauté until curry paste is melted and blended into the broth
- Add chopped onion, sliced celery, shredded carrots, red pepper, yellow pepper, chopped chicken, garbanzo beans, and cauliflower rice. Stir all together until well blended. Add enough water
- to cover all ingredients and simmer until the vegetables are tender
- Add the Coconut milk, and stir well. Wait for it to come to a simmer, and then serve and enjoy.
Nutrition Facts: (per serving)
Calories: 281
Carbohydrates: 21g
Protein: 20g
Total Fat: 13g
Sugar: 5g
Makes 8 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 2
Zucchini Boats
Zucchini boats are a fun and delicious way to serve vegetables and get 35g of protein.
Ingredients
⮕4 medium zucchini
⮕1 pound ground turkey breast
⮕½ cup chopped onion
⮕1 egg, beaten
⮕½ lbs sliced mushrooms
⮕1 large tomato diced
⮕¾ cup spaghetti sauce with no sugar
⮕¼ teaspoon salt
⮕¼ teaspoon pepper
Directions
- Cut zucchini in half lengthwise; cut a thin slice from the bottom of each one with a sharp knife to allow the zucchini to sit flat.
- Scoop out pulp, leaving ¼-in. shells. Set the pulp aside.
- Place shells in an ungreased 3-qt. microwave-safe dish. Cover and microwave on high for 3 minutes or until crisp-tender; drain and set aside.
- In a large skillet, cook ground turkey and onion over medium heat until meat is no longer pink; drain. Remove from the heat.
- Mix zucchini pulp, beaten egg, spaghetti sauce, mushrooms, tomato, salt, pepper, and cooked ground turkey in a large bowl.
- Spoon about ¼ cup of mixture into each shell.
- Bake uncovered for 20 minutes at 350º F or until brown.
Nutrition Facts: (per serving)
Calories: 219
Carbohydrates: 15g
Protein: 35g
Total Fat: 3g
Sugar: 8g
Makes 4 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Turkey Chili
A healthy version of a game day classic, this turkey chili is the perfect thing to serve at your next gathering.
Ingredients
⮕1 tablespoon olive oil
⮕1 lb lean ground turkey
⮕1 onion, chopped
⮕1 tablespoon chili powder
⮕1 teaspoon cumin
⮕1 can crushed tomatoes
⮕1 cup low-sodium chicken broth
⮕1 can kidney beans, rinsed and drained
⮕Salt and pepper to taste
Directions
- In a pot, heat oil and sauté onion until softened.
- Add spices and turkey. Sauté until turkey is browned.
- Stir in crushed tomatoes and broth. Cover with a lid and bring to a boil.
- Add in the kidney beans and cook for 3-5 minutes
- Serve and Enjoy!
Nutrition Facts: (per serving)
Calories: 235
Carbohydrates: 15g
Protein: 18g
Total Fat: 13g
Sugar: 5g
Makes 6 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 3
Chicken Salad
A chicken salad is a great option for a light dinner to keep you feeling energized.
Ingredients
⮕8 ounces grilled chicken breast, sliced
⮕4 cups romaine lettuce, chopped
⮕2/3 cup cherry tomatoes
⮕2/3 cup chopped cucumber
⮕1/2 cup thinly sliced red onion
⮕1 can black olives
Dressing
⮕2 tablespoons olive oil
⮕2 tablespoons fresh lemon juice
⮕¼ teaspoon salt
⮕¼ teaspoon freshly ground black pepper
Directions
- Combine all of the dressing ingredients and whisk
- Toss chicken with lettuce, vegetables, and olives
- Add in enough dressing to coat the salad evenly and save the rest for future use
Nutrition Facts: (per serving)
Calories: 270
Carbohydrates: 8g
Protein: 10g
Total Fat: 15g
Sugar: 2g
Makes 4 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Shrimp Tacos
Spice up Taco Tuesday with a low-fat, high-protein meal of shrimp tacos.
Ingredients
⮕Butter lettuce leaves
⮕1 pound medium shrimp, peeled and cleaned
⮕Taco or Mexican seasoning
⮕2 Roma tomatoes, diced
⮕2 tablespoons diced onion
⮕2 tablespoons chopped cilantro
⮕1 teaspoon minced jalapeno
⮕2 fresh limes
Directions
- Arrange butter lettuce cups on a large platter and set them aside.
- Toss the shrimp with 1 teaspoon of the seasoning to coat and set aside.
- Make the fresh salsa by combining the tomato, onion, cilantro, jalapeno, and juice of one lime in a small bowl, and set aside.
- Saute the shrimp in a pan until just cooked through. Transfer to a bowl to cool and set aside.
- To serve, place the lettuce platter and bowls of shrimp, and salsa on the table assemble some shrimp into a lettuce cup, add a bit of fresh salsa, and a squeeze of lime
Nutrition Facts: (per serving)
Calories: 185
Carbohydrates: 13g
Protein: 26g
Total Fat: 2g
Sugar: 3g
Makes 2 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Spicy Lemon Chicken Skewers
Chicken with a kick of flavor to make your taste buds dance.
Ingredients
⮕3 boneless, skinless chicken breasts, cut into 1-inch sized chunks
⮕2 bunch of asparagus, rinsed and trimmed
⮕1/4 cup olive oil
⮕1 tablespoon hot sauce
⮕1/2 cup (125ml) low-sodium soy sauce
⮕Juice of 1/2 lemon
⮕1 teaspoon salt
⮕1 teaspoon fresh cracked black pepper
⮕2 teaspoons onion powder
⮕1 tablespoon minced parsley
⮕Crushed red chili pepper flakes
Directions
- Slice chicken into 1-inch-sized chunks.
- In a bowl combine olive oil, soy sauce, hot sauce, lemon juice, and season with salt, pepper, and onion powder.
- Leave half of the sauce and marinate the chicken in the remaining sauce for 30 minutes
- Wash and trim the ends of the asparagus, then blanch them in boiling water for 2 minutes, then soak in ice water to stop the cooking. Drain and set aside.
- Thread four to five pieces of the diced chicken meat onto a skewer. Repeat the same to make all the skewers and set them aside.
- Fire up the grill and grill the chicken kebab until cooked. While grilling, brush the chicken with olive oil.
- Throw asparagus on the side and grill until you see nice charred marks on the meat and asparagus.
- Remove the chicken skewers and asparagus from the grill and serve immediately, sprinkled with red chili pepper flakes, parsley, and the reserved sauce from step 1. Enjoy!
Nutrition Facts: (per serving)
Calories: 246
Carbohydrates: 8g
Protein: 26g
Total Fat: 12g
Sugar: 2g
Makes 6 Servings
Time Frame:
Pre-op: Okay
Post-op: Phase 4
Garlic Shrimp w/ Broccoli
A delicious low-carb meal idea to add into your meal rotation.
Ingredients
⮕1 lb medium raw shrimp
⮕2 tablespoons olive oil
⮕1 tablespoon minced garlic
⮕1 teaspoon Italian seasoning
⮕1/4 teaspoon onion powder
⮕1/4 teaspoon smoked paprika
⮕Red chili pepper flakes
⮕Juice of 1/2 lemon
⮕1 large head of broccoli, broken into florets
⮕Salt and pepper, to taste
Directions
- Preheat your oven to 425ºF.
- In a small bowl, combine italian seasoning, onion powder, salt, pepper, smoked paprika, and olive oil.
- Add in shrimp and make sure the shrimp is coated well.
- Place shrimp and broccoli on a baking sheet
- Add garlic over broccoli and shrimp, then sprinkle with lemon juice, red crushed chili pepper flakes and finish with salt and pepper.
- Cover and bake for about 15 minutes.
- Carefully unwrap the baked shrimp and broccoli and enjoy!
Nutrition Facts: (per serving)
Calories: 146
Carbohydrates: 4g
Protein: 13g
Total Fat: 8g
Sugar: 1g
Makes 4 Servings
Time Frame:
Pre-op: Okay, without garlic
Post-op: Phase 3
Garlic Shrimp w/ Broccoli
A perfect side for any meat dish to add flavor and nutrients.
Ingredients
⮕2 tablespoons unsalted butter
⮕1 tablespoon olive oil
⮕1/2 onion, chopped
⮕1/2 head cauliflower cut up
⮕1 pound mushrooms, cleaned
⮕3 tablespoons low-sodium vegetable stock
⮕1 teaspoon fresh thyme leaves, chopped
⮕1 tablespoons fresh parsley, chopped
⮕3 cloves garlic, minced
⮕Salt and pepper, to taste
Directions
- Heat the butter and oil in a large pan over medium-high heat. Sauté the onion until softened
- Add mushrooms and cook them for about 4-5 minutes on all sides.
- Once mushrooms are well browned, add cauliflower florets. Cook until well browned, about 8-10 minutes.
- Pour in the vegetable stock and cook for 2 minutes, to reduce the sauce slightly.
- Add thyme and garlic, cook about for a minute. Season generously with salt and pepper, to taste, sprinkle with remaining parsley, and serve.
Nutrition Facts: (per serving)
Calories: 124
Carbohydrates: 8g
Protein: 6g
Total Fat: 10g
Sugar: 4g
Makes 4 Servings
Time Frame:
Pre-op: Okay, without garlic
Post-op: Phase 3
Check out these helpful links!
- Bariatric Surgery Pre-Op Diet Guide
- Bariatric Surgery Post-Op Diet Guide
- Bariatric Breakfast Recipes
- Bariatric Surgery Macronutrient Goals and Meal Plan
- Protein After Bariatric Surgery
- 10 Bariatric Dessert Recipes
