We love this super light crab salad because it is made with lime juice, olive oil, cilantro and red onion, then stuffed into a creamy avocado! It’s light, refreshing, high in nature’s best lean protein and perfectly bariatric friendly for your summer! Enjoy in confidence.
1 medium Hass avocado (about 5 oz avocado)
4 oz lump crab meat
2 tbsp chopped red onion
1 1/2 tbsp fresh lime juice (from 1 lime)
1 tbsp chopped fresh cilantro
2 grape tomatoes, diced
1/2 tsp olive oil
1/4 tsp salt and fresh black pepper
2 leaves butter lettuce (optional)
*In a medium bowl, combine onion, lime juice, cilantro, tomato, olive oil, 1/8 tsp salt and fresh pepper, to taste. Add crab meat and gently toss.
*Cut the avocado open, remove pit and peel the skin or spoon the avocado out. Season with remaining 1/8 tsp salt and fill the avocado halves equally with crab salad. This makes 2 servings, place on two plates with lettuce if you wish and serve.
Servings: 2, Size: 1 avocado half w/ crab meat
Protein: 9.5 grams
Carb: 9 grams
Fat: 13 grams
We love this savory, sweet-sour and spicy recipe because it is a high in protein, delicious option for you steak lovers out there! And, you won’t even notice that the rice is missing! This bariatric friendly recipe also offers a variety of nutrient rich vegetables for you to enjoy anytime with confidence!
For the sauce:
1 tbsp ponzu
1/2 tbsp low sodium soy sauce
1/2 tbsp oyster sauce
1/2 tbsp water
1/2 tsp cornstarch
For the Stir Fry:
1/2 lb skirt steak, sliced thinly against the grain
1/8 tsp kosher salt and pepper to taste
1/2 tsp chili sesame oil
1 garlic clove, minced
1/2 tbsp minced ginger
2 scallions, sliced thinly, whites and greens separated
1 small carrot, sliced thinly on diagonal
1/2 cup water chestnuts, drained
1/2 red bell pepper, sliced thinly
1 small (6 oz) zucchini, cut into 1/4-inch thick matchsticks
1 head baby bok choy, quartered
*Whisk together ponzu, soy sauce, oyster sauce and cornstarch and set aside.
*Pat steak dry and season with salt and pepper. Heat wok or large skillet over very high heat. When hot, add half of the steak so the meat gets a good sear and cook, tossing occasionally until browned on all sides, about 2 minutes total. Transfer to a plate, repeat with the remaining meat; set aside.
*Reduce the heat to medium-high, add the oil, scallion whites, garlic, ginger, carrots, water chestnuts, and red pepper to the wok and toss frequently until beginning to soften, about 2 minutes.
*Add baby bok choy and zucchini and cook for an additional 2 minutes until the leaves turn bright green.
*Return the steak back to wok and pour the sauce mixture. Bring to a boil and allow to cook through and reduce, about 1 to 2 minutes more. Garnish with scallion greens and serve.
Servings: 2, Size: 1-3/4 cups
Protein: 32 grams
Carb: 25 grams
Fat: 12 grams
If you don’t have oyster sauce you can substitute it with more soy sauce and some honey or sugar. To give it some heat, I used chili sesame oil which gives it great flavor. If you don’t have that you can use regular sesame oil and add some red chili flakes to the stir-fry.
If you’re looking for a quick an easy summer dessert that is under 100 calories and bariatric friendly, look no further! We love this delicious treat because it is a healthy ending to a backyard BBQ! Enjoy in confidence!
1/4 cup fat free vanilla Greek yogurt (Stonyfields is good)
1/8 tsp cinnamon
2 large ripe peaches, cut in half (pit removed)
2 tbsp honey or agave
*Combine yogurt and cinnamon.
*Grill the peaches, covered on low or indirect heat until soft, about 2-4 minutes on each side.
*Drizzle with honey or agave and serve each with 1 tbsp of yogurt.
Servings: 4, Serving Size: 1/2 peach with 1 tbsp yogurt
Protein: 2 grams
Carb: 19 grams
Fat: 0 grams
We love these delicious high protein burgers because they are packed with grated zucchini and it is the bariatric friendly secret to a juicy, lean and light burger! Enjoy in confidence!
5 oz grated zucchini (when squeezed 4 oz)
1 lb 93% lean ground turkey
1/4 cup seasoned whole wheat breadcrumbs
1 clove garlic, crushed
2 tbsp grated red onion
1 tbsp fresh oregano
3/4 tsp kosher salt and fresh pepper
1/4 cup crumbled feta cheese (from Salad Savors)
For the salad:
1 cucumber, diced
3/4 cup quartered grape tomatoes
2 tbsp chopped red onion
1/3 cup kalamata olives (from Salad Savors)
1/4 cup roasted peppers (from Salad Savors)
2 tsp red wine vinegar
1 tsp fresh oregano
1 tsp olive oil
1 tbsp crumbled feta (from Salad Savors)
*Squeeze ALL the moisture from the zucchini with paper towels. In a large bowl, combine ground turkey, zucchini, breadcrumbs, garlic, onion, oregano, salt and pepper. Mix well, add 1/4 cup of feta from the Salad Savors, mix and make 5 equal patties, not too thick so they cook in the center. Refrigerate until ready to cook.
*In a medium bowl combine the cucumber, tomato, red onion, SaladSavors, vinegar, salt and remaining Feta. Mix well.
*To cook indoors: Heat a large nonstick skillet on high heat. When hot, lightly spray oil. Add burgers to the pan and reduce the heat to low. Cook on one side until browned, then flip. Flip over a few times to prevent burning and to make sure the burgers are cooked all the way through.
*If grilling: Clean grill well before cooking and oil the grates generously to prevent sticking. Cook the burgers on medium heat about 5 minutes on each side, or until no longer pink in the center.
*To serve, place the burger on a dish and top with 2/3 cup of salad.
Servings: 5, Serving Size: 1 burger plus salad
Protein: 20 grams
Carbs: 10 grams
Fat: 11 grams
I am a huge fan of DeLallo’s Salad Savors which lets you create a crazy-good salad in minutes with top quality ingredients and no fuss! This burger was inspired by the Zesty Feta Salad Savors I had in my fridge.
Salad Savors are currently available at Giant Eagle, Kings, FoodCity, Piggly Wiggly, Redner’s, Ingles, McCaffrey’s, Festival Foods, Winn Dixie, BiLo, Meijer, Tops, Acme, The Fresh Market, Boyers, Caputo’s, Safeway, Marsh & ShopRite.
If you can’t get Salad Savors near you, I’ve listed the measurements separate for the cheese, roasted peppers and olives for your convenience, but this was all basically taken from one box. A tip if you want to make these outside on the grill, make the patties ahead and keep them well chilled in the refrigerator (or put them in the freezer for 15 minutes) so they stay firm.
We love these easy, delicious Mason jar salads because they are a perfectly portioned, portable solution for getting in your protein and greens while on the go! Fill them up right and eat in confidence!
Start with the Dressing
The secret to great mason jar salads lies in the layering, so it’s best to start with the dressing. After all, the longer those ingredients mingle, the more flavor your dressing will have. If you’re short on time, bottled dressing will do in a pinch, but homemade salad dressings are quick and easy, and often more affordable and healthier than store-bought stuff. Many contain just a handful of ingredients, which you likely already have on hand.
If you’re planning to eat your salad within a day or two, the dressing can go straight into the bottom of the jar (about 2-3 tablespoons for a quart-sized salad; 1-2 tablespoons for pint-size). If you’ll be keeping it longer than that, consider storing the dressing separately in travel-friendly, 2-ounce containers.
Chop Your Resilient Veggies
Resilient veggies are those that can hold their own in the bottom of the jar–meaning they won’t get soggy, and can handle the pressure of having other, lighter ingredients layered on top. Some to consider: raw onion (letting these sit in the dressing will mellow them out a bit), bell peppers, carrots, cucumbers, snap peas, grape tomatoes, olives and artichoke hearts. If you’re feeling a little fruity, grapes and diced apples hold up well, too–just sprinkle a little lemon juice onto the apples first to keep them from browning if you won’t be eating it right away.
Pack in Some Protein
For a more satisfying salad with staying power, layer some lean protein on top of your resilient veggies. Some to consider: chopped hard-boiled eggs, diced chicken breast (or deli meat), canned tuna or salmon, and cooked beans or chickpeas.
Grab Your Greens
Next, cover your resilient veggies and protein with a good handful (or two) of greens. Packing the greens tightly will help keep ingredients in place. Darker varieties pack more nutrients, so skip the iceberg and mix dark greens like kale, spinach or spring mix with chopped romaine.
Top it Off
With your mason jar mostly full, now is the time to sprinkle on your favorite toppings. These can be more delicate ingredients like berries and sprouts.
When it’s time to dig in, pour your salad onto a plate or into a bowl, or shake things up and enjoy it right from the jar. Just don’t forget to pack a fork if you’ll be eating it on the go!
The nutrition facts depend upon what ingredients are used. Misti recommends choosing lighter dressings, a wide array of crunchy watery vegetables like bell peppers, onions, cherry tomatoes, cucumbers, zucchini, carrots, snap peas and others and a healthy protein like those listed above in the right portion 3.5-4.5oz. Leave off fatty cheeses, croutons and excessive nuts and enjoy it lean for your healthy bariatric lifestyle!
Make four or five at a time to get you through the entire workweek without having to painstakingly chop and assemble all of your salad ingredients every day!
Before you start assembling, you’ll need to get the right jars. Mason jars are affordable and easy to find. They come in all different sizes, but hearty salad-lovers will want to pick up several of the larger, quart-sized jars. You can order them online or grab some from home stores like Walmart, Target or Cost Plus/World Market (in the U.S.). You might even be able to find them at local grocery and hardware stores.
We love this healthy and delicious Treat for the Fourth of July! The pot at the end of this bariatric friendly rainbow is protein rich Greek yogurt and honey, yum! Eat in confidence for the holiday!
1 1/2 cups fat free Greek yogurt (Fage or Chobani)
1/4 cup honey (or your favorite low calorie sweetener)
*Cut up your favorite fruit in even squares and place them on skewers in rainbow color order.
*Create the dip by combining the yogurt and honey and serve along the side of the fruit.
Servings: 7, Serving Size: 1/4 cup
Protein: 5.2 grams
Carb: 12 grams
Fat: 0 grams
We love this delicious bariatric friendly recipe because the thinly sliced chicken cutlets are sautéed in a white wine sauce with leeks and sun-dried tomatoes and it is so yummy and so satisfying. Dinner is served in less than 20 minutes! Eat in confidence!
1 or 2 leeks (3/4 cup) white part and light green only
16 oz (6) skinless chicken breast cutlets, sliced thin
2 tsp butter, divided
2 tsp olive oil, divided
1/4 cup all purpose flour* (use rice flour if gluten free)
1 clove garlic, minced
2 oz ready-to-eat sun dried tomatoes (not in oil), sliced
1/4 cup white wine
1/2 cup fat free low sodium chicken broth
salt and fresh pepper to taste
2 tbsp chopped fresh parsley
*Cut off green tops of leek and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Slice leeks into 1/4-inch slices. Set aside.
*Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour shaking off excess.
*Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 3 – 4 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.
*Add additional oil and butter to the skillet, then garlic and cook a few seconds; add leeks, salt and pepper. Sauté stirring occasionally until golden, about 5 minutes.
*Add sun dried tomatoes, wine, chicken broth, parsley; stir the pan with a wooden spoon, breaking up any brown bits from the bottom of the pan. Cook 2 more minutes or until the liquid reduces almost by half. Top the chicken with the sun dried tomato/leeks mixture and serve.
*I only used 1 tbsp of flour and tossed the rest, so calculations were for 1 tbsp flour only.
Servings: 3, Serving Size: 2 cutlets with sauce
Protein: 29.8 grams
Carb: 15.6 grams
Fat: 7.6 grams
Try to find sun-dried tomatoes that are not packed in oil. Look for the ones that are soft and ready to eat, but depending on the brand, some may need to soak in warm water if they are very hard. A little goes a long way!
For a gluten free dish try rice flower for a great taste.
We love this easy recipe because it is the fastest and healthiest way to transform ordinary canned tuna into a delicious lunch! These low-calorie, low-carb and bariatric friendly lettuce wraps are filled with hearts of palm, tomatoes, carrots and onion and topped with a light avocado dressing. Yum, enjoy in confidence!
4 large leaves Butter or Bibb Lettuce
4 oz good quality tuna in olive oil, drained* (I used Tonino)
1 heart of palm, drained and sliced
1/4 cup cherry tomatoes, quartered
1/4 cup shredded or grated carrot
2 thinly sliced red onion, separated into rings
2 tablespoon Avocado Yogurt Dressing (recipe follows)
For the Avocado Yogurt Dressing (makes about 2/3 cup):
1/2 cup 2% Greek yogurt
1/4 small avocado (1 oz)
3 tbsp fresh chopped cilantro
1/2 jalapeno pepper, seeds and membrane removed for mild heat
1 clove garlic
Juice from 1/4 lime
1/8 tsp kosher salt
freshly ground pepper, to taste
1 tablespoon water, as needed
*Place all the ingredients in a small blender and blend until smooth. If the dressing is too thick, add more water as needed.
To assemble the wraps:
*Place lettuce leaves on a plate or cutting board. Top each leaf with 1 oz of tuna, hearts of palm, tomatoes, carrots and red onion.
*Drizzle each wrap with 1 tablespoon of dressing and eat right away.
Servings: 4, Serving Size: 2 wraps/2 tbsp dressing
Protein: 20 grams
Carbs: 10 grams
Fat: 5 grams
We love these delicious high protein pancakes because they are actually bariatric friendly and delicious! Enjoy in confidence!
1 small very ripe banana
½ scoop vanilla flavored protein powder (1/2 scoop of the one used has 50 calories and 10 grams of protein)
6 egg whites
½ cup blueberries, recommended
2 teaspoons honey/agave, optional (if use, heat in microwave for about 15 seconds so it becomes very runny and a little bit goes a long way)
*Mash banana with a fork until it’s thoroughly mashed.
*Stir in egg whites and protein powder.
*Spritz a skillet with oil from a spray jar. Heat oil over medium heat. Once pan is hot, add three pancakes to the pan and heat, cooking and flipping over several times until you have the perfect pancake! Enjoy!
Servings 3, Servings 1 Pancake w/1/2 cup blueberries: 89 calories
Protein 10 g
Carbohydrate 12 g
Fat 1 g
We love this “skinny” version of yummy chicken fajitas because it is super high in delicious and satisfying protein! The lean strips of moist chicken breast combined with bell peppers and onions are served sizzling hot in cool, crisp lettuce leaves and topped with shredded cheese. Eat in confidence!
*We substituted crisp lettuce leaves for the tortillas in this recipe to make it bariatric friendly. Thank you, Skinnytaste‼
16 oz boneless skinless chicken breasts
1 red bell pepper, cut into strips
1 green or poblano pepper, cut into strips
1 medium onion, cut into strips
3 tbsp lime juice
1 tsp ground cumin
1 tsp garlic powder
Pinch ancho or Mexican chile powder, to taste
Salt and pepper to taste
2 tsp olive oil
8 crisp lettuce leaves for wrapping instead of tortillas
1/2 cup reduced fat shredded mexican cheese
Reduced fat sour cream (optional)
*Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
*Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.
*Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately wrapped in romaine or butter lettuce instead of tortillas, add cheese and toppings.
Makes 4 cups chicken and vegetables.
Servings: 4, Serving Size: 2 fajitas
Calories: 299 (estimated at 210 calories per serving without tortillas)
Protein: 39 grams
Carb: 27 grams (estimated at 10 grams of carb without tortillas)
Fat: 10.5 grams (estimated at 6 grams of fat without tortillas)
New nutrition estimations were made by Misti Gueron, MS, RD