1. Bariatric-Friendly Chicken Salad
Ingredients:
- 1 cooked chicken breast (shredded or chopped)
- 2 tbsp plain Greek yogurt
- 1 tbsp mustard
- 1 tbsp chopped celery
- 1 tbsp chopped red onion
- Salt and pepper to taste
Instructions:
- Mix all ingredients in a bowl.
- Adjust seasoning to taste.
- Serve in a lettuce wrap or with a side of sliced cucumber for a low-calorie option.
2. Zucchini Noodles with Turkey Meatballs
Ingredients:
- 2 medium zucchinis (spiralized into noodles)
- 1/2 lb ground turkey
- 1/4 cup almond flour
- 1 egg
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 1/2 cup sugar-free marinara sauce
Instructions:
- Preheat the oven to 375°F (190°C). Mix ground turkey, almond flour, egg, garlic powder, salt, and pepper.
- Form the mixture into small meatballs and bake for 15-20 minutes.
- Meanwhile, sauté zucchini noodles in a non-stick pan for 3-5 minutes until tender.
- Heat marinara sauce and serve over the zucchini noodles with turkey meatballs on top.
3. Egg Muffins
Ingredients:
- 4 large eggs
- 1/4 cup spinach (chopped)
- 1/4 cup bell peppers (chopped)
- 1/4 cup shredded cheese (optional)
- Salt and pepper to taste
Instructions:
- Preheat your oven to 350°F (175°C) and grease a muffin tin.
- In a bowl, whisk eggs, salt, and pepper.
- Stir in spinach, bell peppers, and cheese (if using).
- Pour the mixture into muffin cups and bake for 15-20 minutes or until set.
- Cool and store for easy meals throughout the week.
4. Baked Salmon with Asparagus
Ingredients:
- 2 salmon fillets
- 1 tbsp olive oil
- 1 lemon (sliced)
- 1 bunch asparagus (trimmed)
- Salt, pepper, and garlic powder to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Place salmon fillets on a baking sheet. Drizzle with olive oil and season with salt, pepper, and garlic powder.
- Arrange asparagus around the salmon and top with lemon slices.
- Bake for 12-15 minutes, until the salmon is cooked through.
5. Cauliflower Rice Stir Fry
Ingredients:
- 2 cups cauliflower rice
- 1/2 cup mixed veggies (carrots, peas, bell peppers)
- 1 tbsp olive oil
- 1 egg (scrambled)
- 1 tbsp low-sodium soy sauce
Instructions:
- Heat olive oil in a pan over medium heat. Add mixed veggies and sauté for 3-4 minutes.
- Add cauliflower rice and cook for another 5-7 minutes until soft.
- Push rice to one side of the pan and scramble an egg on the other side.
- Stir everything together and drizzle with soy sauce. Cook for an additional 2 minutes.
These recipes are all rich in protein, fiber, and low in carbs, making them ideal for bariatric diets!