Getting started on a weight loss journey can be challenging, but having delicious and healthy recipes to rely on makes all the difference. If you’re a bariatric patient or simply looking to shed some pounds, it’s essential to fuel your body with nutrient-rich foods that not only support weight loss but also provide sustained energy throughout the day. In this article, we’ll be sharing 20 mouth-watering and protein-packed recipes that cater specifically to bariatric patients and anyone seeking a healthier lifestyle.
From breakfast treats like protein-packed egg white muffins with spinach to satisfying lunches like slow-cooker chicken and vegetable stew, our recipe collection has something for everyone. Whether you’re in the mood for something savory or sweet, we’ve got you covered with our carefully curated list of low-calorie, high-protein dishes that are both easy to make and incredibly tasty.
Stay tuned for the full article to discover these 20 scrumptious recipes and start your weight loss journey off on the right foot!
Protein-packed egg white muffins with spinach
Start your day with a protein-packed breakfast that’s not only delicious but also packed with nutrients from fresh spinach. These egg white muffins are perfect for fitness enthusiasts and health-conscious individuals looking for a quick and easy meal.
Ingredients:
– 12 large egg whites
– 1 cup fresh spinach, chopped
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 teaspoon salt
– 1/8 teaspoon black pepper
– 1 tablespoon honey
Instructions:
1. Preheat oven to 375°F (190°C). Line a muffin tin with paper liners.
2. In a blender, combine egg whites, spinach, oats, almond flour, salt, and pepper. Blend until smooth.
3. Add honey and blend until well combined.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 18-20 minutes or until the edges are lightly golden brown.
6. Allow the muffins to cool before serving.
Cooking Time: 18-20 minutes
Slow-cooker chicken and vegetable stew
Perfect for a cozy night in, this slow-cooker chicken and vegetable stew is a flavorful and comforting meal that’s easy to prepare. With tender chicken and a variety of colorful vegetables, this recipe is sure to become a family favorite.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 medium potatoes, peeled and cubed
– 1 red bell pepper, sliced
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken broth
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Place the chopped onion, minced garlic, sliced carrots, cubed potatoes, and sliced red bell pepper in the slow cooker.
2. Add the chicken breasts on top of the vegetables.
3. Pour in the diced tomatoes, chicken broth, and dried thyme. Season with salt and pepper to taste.
4. Cook on low for 6-8 hours or high for 3-4 hours.
5. Serve hot and enjoy!
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Turkey and quinoa stuffed bell peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory taste of turkey with the nutty flavor of quinoa and sweetness of bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 cup cooked quinoa
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey over medium-high heat until browned, breaking it up with a spoon as it cooks.
4. Add the cooked quinoa, onion, garlic, cumin, salt, and pepper to the skillet. Cook for 2-3 minutes, stirring frequently.
5. Stuff each bell pepper with the turkey-quinoa mixture and drizzle with olive oil.
6. Bake for 25-30 minutes or until the peppers are tender.
Cooking Time: 25-30 minutes
Low-fat Greek yogurt parfait with berries
Start your day off right with this healthier take on the classic parfait. Layers of creamy low-fat Greek yogurt, sweet berries, and crunchy granola create a satisfying breakfast or snack.
Ingredients:
– 1 cup low-fat Greek yogurt
– 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
– 2 tablespoons granola
– 1 tablespoon honey
Instructions:
1. In a small bowl, layer the Greek yogurt.
2. Top with the mixed berries.
3. Sprinkle the granola over the berries.
4. Drizzle the honey over the granola.
Cooking Time: None! Just assemble and serve.
Tips: Use any combination of your favorite berries. For an added crunch, try adding some chopped nuts or seeds to the parfait. Enjoy!
Baked salmon with lemon and dill
Brighten up your meal with this flavorful and moist baked salmon recipe, infused with the zest of lemon and freshness of dill. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet, leaving about 1 inch of space between each.
4. Drizzle the olive oil over the salmon, then sprinkle lemon juice and chopped dill evenly over each fillet.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
7. Garnish with fresh parsley leaves and serve immediately.
Cooking Time: 12-15 minutes
Cauliflower rice stir-fry with shrimp
This recipe is a delicious and healthy twist on traditional stir-fries, featuring cauliflower rice and succulent shrimp. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 2 cups of mixed vegetables (such as bell peppers, carrots, and snap peas)
– 1/2 pound large shrimp, peeled and deveined
– 2 tablespoons of vegetable oil
– 2 cloves of garlic, minced
– 1 tablespoon of soy sauce
– Salt and pepper to taste
– Optional: chopped green onions and sesame seeds for garnish
Instructions:
1. Preheat a wok or large skillet over medium-high heat.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Add the mixed vegetables, shrimp, garlic, and soy sauce to the wok. Cook for 4-5 minutes, stirring occasionally.
4. Add the cauliflower “rice” to the wok and stir-fry for an additional 2-3 minutes, or until the cauliflower is tender but still crisp.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions and sesame seeds if desired.
Cooking Time: 12-15 minutes
Black bean and zucchini enchiladas
This recipe combines the flavors of black beans, zucchini, and cheese for a deliciously healthy twist on traditional enchiladas.
Ingredients:
– 1 cup cooked black beans
– 2 medium zucchinis, diced
– 1 onion, diced
– 1 red bell pepper, diced
– 1 can (10 oz) of enchilada sauce
– 8-10 corn tortillas
– 1 cup shredded cheese (Cheddar or Monterey Jack)
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté the onion, zucchini, and red bell pepper until tender.
3. Add cooked black beans to the skillet and stir to combine.
4. In a separate pan, warm the tortillas over medium heat for about 30 seconds on each side. This will make them more pliable.
5. To assemble the enchiladas, lay a tortilla flat and spoon some of the bean and zucchini mixture onto the center of the tortilla. Roll up the tortilla and place seam-side down in a baking dish. Repeat with remaining tortillas and filling.
6. Pour the can of enchilada sauce over the rolled tortillas and sprinkle with shredded cheese.
7. Bake for 25-30 minutes or until the cheese is melted and bubbly.
Cooking Time: 25-30 minutes
High-protein cottage cheese pancakes
Start your day off right with these high-protein cottage cheese pancakes, packed with protein-rich ingredients and a hint of sweetness.
Ingredients:
– 1 cup cottage cheese
– 2 large eggs
– 1/4 cup rolled oats
– 1 tablespoon almond flour
– 1 teaspoon vanilla extract
– Pinch of salt
– 1 tablespoon honey (optional)
– Fresh fruit or maple syrup for topping (optional)
Instructions:
1. In a blender, combine cottage cheese, eggs, oats, almond flour, and vanilla extract. Blend until smooth.
2. Heat a non-stick skillet or griddle over medium heat.
3. Drop 1/4 cup of batter onto the skillet.
4. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
5. Flip and cook for an additional 1-2 minutes, until golden brown.
6. Serve with honey or fresh fruit, if desired.
Cooking Time: Approximately 10-12 pancakes, cooking time: 4-6 minutes per side.
Grilled chicken with roasted asparagus
Perfect for a light and flavorful dinner, this recipe combines the richness of grilled chicken with the tender crunch of roasted asparagus. A simple yet impressive combination that’s ready in under 30 minutes.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: garlic powder or paprika for added flavor
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt, pepper, and optional garlic powder or paprika.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, toss asparagus with olive oil, lemon juice, salt, and pepper on a baking sheet.
5. Roast in the oven at 425°F (220°C) for 12-15 minutes, or until tender and slightly caramelized.
6. Serve grilled chicken with roasted asparagus alongside.
Cooking Time: 20-25 minutes
Lentil and vegetable soup
A comforting and nutritious soup perfect for a chilly day or a quick weeknight meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 8 minutes.
3. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Spinach and feta stuffed chicken breast
Elevate your dinner game with this deliciously flavorful chicken breast recipe, packed with the perfect blend of spinach and feta cheese.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Drizzle olive oil over the stuffed chicken breasts and season with salt and pepper.
6. Place the stuffed chicken breasts on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Turkey meatballs with marinara sauce
Elevate your pasta night with these flavorful turkey meatballs smothered in a rich marinara sauce. This easy recipe is perfect for a quick weeknight dinner or a weekend gathering.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 jar marinara sauce (28 oz)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape the mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and gently roll to coat evenly.
5. Bake for 18-20 minutes or until cooked through.
6. Serve warm with marinara sauce spooned over the top. Garnish with chopped parsley, if desired.
Cooking Time: 18-20 minutes
Broccoli and cheese stuffed baked potato
A classic comfort food gets a nutritious boost with the addition of steamed broccoli and melted cheddar cheese. This recipe is perfect for a weeknight dinner or game-day snack.
Ingredients:
– 2 large baking potatoes
– 1 head of broccoli, steamed until tender
– 1/4 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the potatoes clean and poke some holes in each with a fork.
3. Rub the potatoes with olive oil and season with salt and pepper.
4. Bake the potatoes for 45-50 minutes, or until tender when pierced with a fork.
5. While the potatoes are baking, steam the broccoli until tender.
6. When the potatoes are done, remove them from the oven and let cool slightly.
7. Slice the top off each potato and fluff out the insides with a spoon.
8. Divide the steamed broccoli among the potatoes, followed by a sprinkle of cheddar cheese.
Cooking Time: 1 hour
Tuna salad lettuce wraps
Tuna Salad Lettuce Wraps: A Refreshing Twist on Classic Tuna Salad!
These bite-sized wraps are perfect for a light and satisfying snack or lunch. With the creaminess of tuna salad, crunch from crisp lettuce, and freshness from herbs, you’ll be hooked!
Ingredients:
– 1 can (5 oz) of tuna in water, drained
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 tablespoon chopped fresh parsley
– 1/4 teaspoon salt
– 4-6 lettuce leaves
– Optional: sliced cherry tomatoes, cucumber, or red onion for added flavor and crunch
Instructions:
1. In a medium bowl, combine tuna, mayonnaise, Dijon mustard, parsley, and salt. Mix until smooth.
2. Lay out the lettuce leaves on a flat surface.
3. Spoon about 2 tablespoons of tuna salad onto each lettuce leaf.
4. Add optional toppings if desired (cherry tomatoes, cucumber, or red onion).
5. Fold the lettuce in half to enclose the filling.
6. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready in just a few minutes.
Low-carb zucchini noodles with pesto
A quick and flavorful low-carb alternative to traditional pasta, this recipe pairs zucchini noodles with a rich and herby pesto sauce. Perfect for a light and satisfying meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made or store-bought pesto
– 1 tablespoon olive oil
– Salt to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or use a vegetable peeler to create zucchini noodles.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until they start to soften.
4. Stir in the pesto and season with salt to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Baked cod with tomato and olives
A flavorful and healthy seafood dish, this recipe combines the richness of cod with the tanginess of tomatoes and olives.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, mix together diced tomatoes, sliced olives, garlic, and olive oil.
5. Spoon the tomato-olive mixture evenly over each cod fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cod is cooked through.
Cooking Time: 12-15 minutes
Serve hot, garnished with chopped parsley if desired.
Chia seed pudding with almond milk
A simple and nutritious dessert or snack made with chia seeds, almond milk, and a touch of sweetness. This recipe is perfect for those looking for a healthy and filling treat.
Ingredients:
– 1/2 cup chia seeds
– 1 cup almond milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. Rinse the chia seeds with water, then soak them in almond milk for at least 2 hours or overnight.
2. Stir in the honey or maple syrup and salt (if using).
3. Cover and refrigerate for an additional 30 minutes to allow the flavors to meld.
4. Serve chilled, garnished with your choice of toppings such as sliced fruit, nuts, or shredded coconut.
Cooking Time: 2-8 hours (depending on soaking time)
Enjoy your delicious and nutritious chia seed pudding!
Eggplant and ground turkey lasagna
Eggplant and Ground Turkey Lasagna: A flavorful twist on the classic Italian dish, this recipe combines the richness of ground turkey with the meaty texture of eggplant.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup tomato sauce
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook eggplant slices in a skillet with olive oil until tender, about 3-4 minutes per side.
3. In a separate pan, cook ground turkey until browned, breaking it up into small pieces as it cooks.
4. Add chopped onion and minced garlic to the turkey mixture and cook until onion is translucent.
5. Spread a layer of tomato sauce in the bottom of a 9×13-inch baking dish. Arrange cooked eggplant slices on top.
6. Spread half of the turkey mixture over the eggplant, followed by half of the mozzarella cheese.
7. Repeat layers, ending with a layer of mozzarella cheese and Parmesan cheese.
8. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
High-protein smoothie with peanut butter
Satisfy your cravings while fueling your body with this high-protein smoothie featuring creamy peanut butter, Greek yogurt, and banana. This quick and easy recipe is perfect for a post-workout snack or a healthy breakfast on-the-go.
Ingredients:
– 1 ripe banana
– 2 tbsp creamy natural peanut butter
– 1/2 cup plain Greek yogurt
– 1 scoop vanilla protein powder (or to taste)
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add all ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or protein powder as desired.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Roasted Brussels sprouts with balsamic glaze
Roasted Brussels Sprouts with Balsamic Glaze Recipe
A classic side dish gets a sweet and tangy twist with this simple roasted Brussels sprouts recipe, topped with a rich balsamic glaze.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup balsamic vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and black pepper until evenly coated.
3. Spread the sprouts in a single layer on a baking sheet.
4. Roast for 20-25 minutes or until tender and caramelized.
5. While the sprouts are roasting, whisk together balsamic vinegar and honey in a small bowl.
6. Remove the sprouts from the oven and brush with the balsamic glaze.
7. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Summary
Discover 20 delicious recipes designed specifically for weight loss, perfect for those following a bariatric diet. From protein-packed egg white muffins with spinach to slow-cooker chicken and vegetable stew, these recipes are not only tasty but also healthy and nutritious. Other highlights include turkey and quinoa stuffed bell peppers, low-fat Greek yogurt parfait with berries, and baked salmon with lemon and dill. Whether you’re looking for a quick breakfast or a satisfying dinner, this collection of recipes has something for everyone.
