Following a weight loss surgery, the biggest adjustment for patients is learning how to reintroduce their favorite foods into a new, healthy lifestyle. Instead of eating large meals during the day, the focus shifts to dietary quality over quantity. Now that the stomach has been reduced to the size of an egg, each meal has to pack serious nutritional punch to ensure weight loss success. The following recipes, courtesy of Weight Loss Surgery Cookbook For Dummies, are prime examples of how to make delicious-tasting meals that limit calories while providing excellent sources of protein.
Havarti Scramble with Salmon
Not only are eggs a high source of protein, but they make for a quick meal any time of the day. Feel free to substitute your favorite variety of cheese in this recipe or swap in shrimp instead of salmon. Yield: 4 servings.
- 6 large eggs
- ¼ cup nonfat milk
- 2 ounces Havarti cheese, cut into small pieces
- Salt and Pepper to taste
- 1 teaspoon minced chives
- 1 teaspoon butter
- ½ cup canned salmon, no skin or bones
1. Whisk together eggs and milk in a small mixing bowl.
2. Add Havarti pieces, salt, pepper and chives to egg mixture
3. Melt butter in a pan over medium heat.
4. Place egg mixture in pan and cook for 2 minutes, stirring often
5. Add salmon and cook for an additional 2 minutes, or until eggs are cooked through
Per ¾ cup serving: Calories 220 (From Fat 120); Fat 13g (Saturated 6g); Cholesterol 305mg; Sodium 310mg; Carbohydrate 3g (Dietary Fiber 0g); Protein 20g; Sugar 3g.
Oatmeal Bars
This fiber-packed bar is versatile enough to work for breakfast on the go, an afternoon snack, or a sweet treat after dinner. Yield: 16 servings.
- 1 cup quick-cooking oats
- 1 cup bran cereal
- ¼ cup whole-wheat flour
- ½ cup walnut pieces
- ½ cup nonfat powdered milk
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ¼ cup honey
- 2 large eggs
1. Preheat oven to 350 degrees. Coat a 9-x-13-inch pan with cooking spray.
2. Place oats, cereal, flour, walnuts, powdered milk, cinnamon and ginger in a food processor and pulse until the mixture is coarsely chopped. Add honey and eggs to mixture and pulse to combine well.
3. Spread mixture in pan evenly. Bake for 20 minutes or until lightly browned around edges.
4. Allow pan to cool, then cut into 16 bars and store in an airtight container for up to a week.
Per serving: Calories 90 (From Fat 35); Fat 4g (Saturated 0g); Cholesterol 25mg; Sodium 30mg; Carbohydrate 14g (Dietary Fiber 2g); Protein 4g; Sugar 6g.
Cheesy Hamburger Steak Soup
Using extra-lean beef cuts the calories of a greasy hamburger while still providing all of the flavor. A chopped pickle garnish adds crunchy texture to this hearty soup. Yield: 8 servings.
- 1 pound extra-lean ground beef
- 1 cup diced onion
- ½ cup minced celery
- ½ cup diced carrot
- 1 teaspoon minced garlic
- 3 cups low-sodium beef broth
- 1 large russet potato, peeled and diced
- 3 tablespoons butter
- ¼ cup all-purpose flour
- 1-½ cups lowfat milk
- 1 cup shredded Monterey Jack cheese
- ¼ cup ketchup
- 2 tablespoons yellow mustard
- ½ cup chopped dill pickle
1. Heat a large pot over medium heat. Add ground beef and brown.
2. Add onion, celery, carrot and garlic to beef. Saute for 10 minutes
3. Stir in broth and potato. Bring to a boil, then reduce heat and simmer 10 minutes, or until potatoes are cooked through.
4. Meanwhile, melt butter in a medium saucepan over medium heat. Whisk in the flour and cook, whisking constantly for 1-2 minutes. Add milk and whisk until smooth.
5. Add milk mixture to the soup and return to a boil, then reduce to simmer.
6. Add cheese, ketchup and mustard. Stir until cheese is melted.
7. Serve topped with chopped pickle.
Per 1 cup serving: Calories 240 (from Fat 110); Fat 12g (Saturated 6g); Cholesterol 55mg; Sodium 410mg; Carbohydrate 15g (Dietary Fiber 1g); Protein 19g; Sugar 6g.
These recipes will allow you to enjoy the flavors, textures, and experience of some of your favorite foods while maintaining the lean caloric content, high protein, and low fat aspects of a post-bariatric surgery diet. Enjoy! Bolster these featured entrees with snacks and shakes from the New York Bariatric Group store.
If you have any questions or would like to make an appointment to see one of our surgeons, call our office at (516) 616-5500 or fill out our contact form to start a conversation now
