Talk about Bariatric-friendly! These little protein powerhouses are almost 100% protein, light on calories and so filling! One of the quickest and easiest ways to prepare shrimp is to roast them in the oven! Enjoy these tasty morsels in confidence!
1 1/2 lbs shelled and deveined jumbo shrimp (36)
2 cloves garlic, minced
1 tablespoon olive oil
1/4 teaspoon crushed red pepper flakes
1 lemon, juice of
1 tablespoon chopped parsley
*Preheat the oven to 400F. Spray 2 large nonstick baking trays with cooking spray.
*Combine the shrimp, garlic, oil and crushed red pepper together in a bowl and stir to combine.
*Arrange the shrimp on a baking sheet in a single layer. Roast 6 to 8 minutes or until the shrimp turns opaque.
*Squeeze lemon over the shrimp and garnish with parsley.
Servings: 4, Size: 9 to 10 jumbo shrimp
Protein: 35 g
Carb: 3 g
Fat: 6 g
We love this high protein recipe because it is chicken with a mouthwatering creamy veggie twist – literally! Who doesn’t want a better way to make chicken, and make it family-friendly delicious? Enjoy for your healthy bariatric lifestyle in confidence!
1 tsp olive oil
4 cloves garlic, chopped
1 1/2 cups (1 medium) zucchini, shredded
1/4 cup + 2 tbsp Romano cheese (or parmesan)
3 oz part skim shredded mozzarella
salt and pepper to taste
8 thin chicken cutlets, 3 oz each
1/2 cup Italian seasoned breadcrumbs
1 lemon, juice of
1 tbsp olive oil
salt and fresh pepper
olive oil non-stick spray
*Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
*In a large skillet, heat oil on medium-high heat. When hot saute the garlic 1 minute, or until golden. Add zucchini, 1/4 cup Romano cheese, salt and pepper and saute about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine.
*Lay chicken cutlets down on a working surface and spread 3 tbsp of zucchini-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
*Combine breadcrumbs and remaining 2 tbsp of Romano cheese in one bowl; in a second bowl combine olive oil, lemon juice, and pepper.
*Dip chicken in lemon-oil mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith oil spray.
*Bake 25 – 30 minutes. Serve immediately. Serving size is listed as one, but if you are having this with a salad, I suggest you have two.
Servings: 8 • Serving Size: 1 cutlet
Protein: 20.3 grams
Carb: 7.9 grams
Fat: 6.3 grams
We love this flavorful vegetarian salad because it is full of protein, fiber and healthy fats! Chickpeas give this salad a powerful pop of vegetarian protein and you might find the more you eat, the more you love them! A savvy vegetarian choice for your healthy bariatric lifestyle. Enjoy in confidence!
1 cup quartered grape tomatoes
15 oz can garbanzo beans, rinsed and drained
1 cup cooked quinoa
2 tbsp red onion, minced
2 tbsp cilantro, minced
1 1/2 limes, juice of
Kosher salt and fresh pepper, to taste
1 cup diced cucumber
4 oz diced avocado (1 medium Hass)
*Combine all the ingredients except for avocado and cucumber, season with salt and pepper to taste. Keep refrigerated until ready to serve.
*Just before serving, add cucumber and avocado.
Makes 5 cups.
Servings: 4, Size: 1 1/4 cups
Protein: 9 grams
Carb: 41 grams
Fat: 7 grams
We LOVE this delicious low carb recipe because it is also low fat and so healthy with abundant vegetables! Throw in some chicken or shrimp for a complete and satisfying meal anytime!
1 medium head (about 24 oz) cauliflower, rinsed
1 tbsp sesame oil
2 egg whites
1 large egg
Pinch of salt
1/2 small onion, diced fine
1/2 cup frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 tbsp. soy sauce, or more to taste (Tamari for Gluten Free)
*Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
*Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
*Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
*Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.
*Raise the heat to medium-high. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.
Servings: 4, Size: heaping 1 1/3 cups
Protein: 9 grams
Carbs: 14 grams
Fat: 3 grams
We love this delicious high protein recipe because the chicken is moist and the vegetables are seasoned with sage, rosemary and balsamic vinegar…so tasty and then baked in the oven…so easy! It is a simple and delicious healthy meal-in-one. Savor for your healthy bariatric lifestyle!
8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
1 teaspoon kosher salt
Fresh black pepper, to taste
10 medium asparagus, ends trimmed, cut in half
2 red bell peppers
1 red onions, chopped in large chunks
1/2 cup carrots, sliced in half long, cut into 3-inch pieces
5 oz sliced mushrooms
1/4 cup plus 1 tbsp balsamic vinegar
2 tablespoons extra virgin olive oil
2 cloves garlic, smashed and roughly chopped
1/2 tsp sugar
1 1/2 tablespoons fresh rosemary
1/2 tbsp dried oregano or thyme
2 leaves fresh sage, chopped
*Preheat oven to 425°F. Season chicken with salt and pepper. Spray 2 large baking sheets with oil.
*Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer.
*The vegetables should not touch the chicken or it will steam instead of roast. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.
Servings: 4, Size: 2 thighs + vegetables
Protein: 48 g
Carb: 15 g
Fat: 17 g
For easy clean up line the tins with foil
We love this delicious recipe because it is super easy to make and who doesn’t need more salmon?! The recipe is perfectly charred on the edges with crisp skin and the sweet miso marinade is to die for! Enjoy in confidence for your healthy bariatric lifestyle!
1 pound wild salmon, skin-on, cut into 4 equal portions
1/4 cup white miso (available at amazon, or Asian, gourmet markets)
1/2 cup mirin
2 garlic cloves, crushed
1 teaspoon grated ginger
1 scallion, green parts only, thinly sliced
*In a small bowl, combine miso, mirin, garlic and ginger. Pour 1/4 of the marinade in a shallow dish or glass pie plate, place fish flesh-side down, and top with remaining marinade. Place in refrigerator and allow to marinade at least 6 hours or up to overnight. Remove from refrigerator 30 minutes before cooking.
*Preheat oven to broil. Transfer fish to a sheet pan lined with foil. Discard excess marinade.
*Place fish on the second rack from the top and broil 6-7 minutes, or until fish flakes easily with a fork. If you wish to serve the fish without the skin, carefully slide a fish spatula between the skin and flesh. Top with scallions and serve.
Servings: 4, Size: 1 piece
Protein: 25 grams
Carb: 6 grams
Fat: 6.5 grams
If you’re not a fan of salmon, this would also work great with black cod filets or Arctic Char.
We love this delicious and healthy Mexican-inspired breakfast bowl because we all need more vegetables and this warm treat is delicious in the morning or anytime of the day! Enjoy in confidence!
20-ounces butternut squash, seeded and cut into 1-inch cubes
1 1/2 teaspoons olive oil
3 teaspoons garlic powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
3/4 teaspoon kosher salt
Freshly ground pepper, to taste
1 cup chopped tomatoes
1/3 cup chopped onion
1/4 cup chopped cilantro
Juice from ½ a lime
Olive oil spray
4 large eggs
4 ounces Hass avocado, cubed
1/4 cup reduced-fat shredded cheddar cheese
*Preheat oven to 425 degrees F. Spray a large nonstick baking sheet with oil.
*In a medium bowl, combine squash, olive oil, garlic powder, cumin, smoked paprika, 1/2 teaspoon salt and pepper. Toss well to coat. Spread squash evenly onto a sheet pan and roast for 20-25 minutes, or until browned and tender, tossing once halfway through.
*Meanwhile, in a small bowl, combine tomatoes, onions, cilantro, lime juice, pinch of salt and pepper, to taste. Set aside.
*Heat a small skillet over medium heat, lightly spray with olive oil spray, add eggs, season with salt, cover and cook to your desired doneness.
*To assemble bowls: Layer 2/3 cup squash, 1/2 cup pico, 1 oz avocado, 1 egg and 1 tablespoon cheese. Repeat for remaining bowls.
Servings: 4, Size: 1/4
Protein: 11 grams
Carb: 24 grams
Fat: 13 grams
Chef’s Tips: For convenience you can make the butternut and pico de gallo ahead of time, then in the morning just heat up the squash, fry a quick egg and slice up the avocado.
We love this colorful Asian-inspired salad because it is delicious, fun and easy for on-the-go healthy eating! Layered with edamame, bell peppers, carrots, snow peas, cabbage and lettuce this makes eating a rainbow delicious and nutritious! One jar is a huge serving, perfect for lunch! Make ahead for an on-track week of good lunch “eats” and enjoy in confidence!
1 ½ cups shelled edamame
1 medium red bell pepper, thinly sliced then cut into 1-inch pieces
1 medium yellow bell pepper, thinly sliced then cut into 1-inch pieces
1 cup thinly sliced snow peas
1 cup shredded carrots
4 scallions, chopped
4 cups shredded purple cabbage (about 1/2 small head)
4 cups chopped Romaine lettuce (about 1 small head)
For Sesame Soy Dressing:
2 tablespoons soy sauce or Gluten-free Tamari
2 tablespoons lemon juice (from 1 lemon)
2 teaspoons honey
1 teaspoon grated ginger
1 garlic clove, crushed
2 1/2 tablespoons canola, light olive or grapeseed oil
1/2 tablespoon sesame oil
1 teaspoon sesame seeds
*In a small mason jar combine the dressing ingredients and shake well.
Place 2 tablespoons of the dressing on the bottom of 4 large quart sized mason jars. Divide the edamame and place over the dressing. Then the peppers, carrots, snow peas, scallions, cabbage and lettuce and cover.
*Refrigerate until ready to eat.
*Just before eating, shake well to toss then pour onto a plate.
Servings: 4, Size: 1 jar: 3 cups salad, 2 tbsp dressing
Calories: 231 (or less if you use the dressing suggested below)
Protein: 8 g (or more if you add or replace the edamame with 3oz of shredded chicken breast)
Carb: 23 g
Fat: 13.5 g (or less “ “)
*The delicious dressing goes on the bottom of the jar, then you start with ingredients that won’t get soggy. You always put the lettuce at the very top, then right before you’re ready to eat give it a good shake to get everything mixed well and pour it out onto a plate.
*These will stay fresh in the refrigerator for a week.
Misti’s Note: if you prefer store bought dressing try Trader Joes light Asian soy vinaigrette. It’s delicious!
If you prefer more protein, add 2oz of shredded chicken or replace edamame entirely and increase to 3oz shredded chicken.
No more skipping breakfast! We love this easy and delicious high protein breakfast recipe because you can make it ahead for a busy week of healthy breakfasts. Enjoy in confidence for your healthybariatric lifestyle.
If you’re not ready to let go of the holiday festive foods, check out this healthy version of classic gratin with only a fraction of the calories and all the delish you can imagine! Eat in confidence for your bariatric lifestyle! Click for recipe. (more…)