As a weight loss and bariatric dietitian, I have found that having plenty of recipe and meal ideas that suit a variety of needs, preferences, and lifestyles is vital. There are so many recipes across and web and products on the shelves to choose from. So, in this blogpost, I will be compiling my favorite recommendations for high protein bariatric and weight loss-friendly recipes and food products to choose from.
BREAKFAST IDEAS:
Recipes:
- Chia seed pudding
- Egg bites
- Easy Baked “Boiled” Eggs
- Healthy Egg Salad
- Protein Pancakes. (serve with sugar-free maple syrup)
- Protein overnight oats (can use any protein powder or a ready made shake in place of the milk)
- Chaffles
- Crustless quiche
- Egg casserole
- Protein crepes
- Low carb breakfast burritos
- Easy Prepare Ahead Breakfast Bowls
- Breakfast Smoothie
- Vegetable Frittata
- Shakshuka (serve with low carb tortilla)
Ready made breakfast products for easy prep:
- Egg wraps
- Oats Overnight
- Ready made hard boiled eggs
- Bariatric Pal Protein Oatmeal
- Greek yogurt (Serve with a sprinkle of lower sugar granola)
- Cottage cheese cups (Could serve with drained and rinsed canned peaches – get canned in juice instead of canned in syrup)
- Premier protein cereal (serve with a small amount of skim Fairlife for added protein)
- Chicken sausage
- Turkey bacon
LUNCH/DINNER IDEAS:
Recipes:
- Low carb pizza bowls
- Turkey chili
- Egg roll in a bowl
- Spaghetti squash spaghetti and meat sauce
- Cauliflower rice stuffed peppers
- Chicken parmesan zucchini boat
- Seared Ahi Tuna Steaks
- Baked salmon
- Mini muffin tin meatloafs
- Meal prep some soup made from a High protein soup recipe (this website has several soup recipes for bariatric surgery)
Easy ideas involves little to no prep for lunch/dinner:
- Easy protein and side options: easy proteins such as Starkist Tuna Creations OR a Rotisserie Chicken + easy vegetable such as frozen steamfresh bag or frozen roaster bag or microwavable vegetable cup or canned green beans or carrots + an easy healthy starch such as microwavable red potato pack or piece of fruit or canned beans
- Easy, high protein wraps: lettuce or low carb tortilla + lean protein such as lean deli turkey or deli chicken + easy vegetable like spinach + a low sugar sauce
- Healthy Salad: Ready made salad mix + protein source such as lean deli meat, ready made hard boiled eggs, or cooked sliced chicken breast + Low sugar salad dressing vinegrette or Greek yogurt-based ranch
- Easy stir fry: frozen stir fry vegetables/sauce + frozen shrimp + microwave packet brown rice or cauliflower rice (optional: substitute sauce for lower sugar ready-made stir fry sauce, add canned water chestnuts and/or canned bamboo shoots for added texture)
- A healthy substitute for chicken nuggets and fries: Just Bare Lightly breaded chicken nuggets + Alexia air fried sweet potato fries + optionally Sugar-free ketchup
PROTEIN SNACK IDEAS:
- Quest chips
- Protein bars
- Low fat Mozzarella String Cheese or low fat babybel cheese
- Powdered Peanut Butter + apple slices or celery sticks
- Low sugar jerky
- 100 calorie nut packets
- Edamame
- P3 protein packs
- Sam’s club smoked salmon bites
- Peanut butter oatmeal protein bites (but substitute the honey for sugar free maple syrup to make it bariatric-friendly, honey is full of sugar)
- Raw vegetables + high protein vegetable dip made with 1 container plain greek yogurt and 1 ranch seasoning packet or hummus cups
SWEETS/DESSERT IDEAS:
- Chocolate hummus or sugar free cool whip with strawberries
- Greek yogurt low calorie cheesecake
- Protein pudding made with a sugar free pudding mix mixed with a protein shake instead of milk; can optionally top with no sugar added sugar free cherry pie filling
- Ricotta fluff made with low fat ricotta cheese and sugar free pudding mix
- Yasso bars
- Protein shake ice cream made with Ninja Creami