Recipes for Weight Loss Surgery Success
Low Carb Jerk Chicken Bowl
This Low Carb Jerk Chicken Bowl is the perfect meal prep lunch. Its satisfying and yummy! INGREDIENTS Jerk Chicken Seasoning 1 tablespoon brown sugar 1 tablespoon dried thyme 2 teaspoon all spice 2 teaspoon paprika 1 teaspoon cinnamon 1 teaspoon ground ginger 1...
Low Carb Breakfast Burritos
Total Time: 20 Yield: 6 1x Category: Breakfast SCALE: 1x2x3x INGREDIENTS 10 Eggs 1/4 cup milk 1/2 onion, chopped 1 cup spinach Low carb tortilla 1/2 cup cheese 3 slices cooked turkey bacon, chopped Salsa (optional) INSTRUCTIONS Heat saute pan over medium heat and...
Low Carb Chicken Enchilada Casserole
This low carb chicken casserole is a super easy meal you can prepare ahead of time. Total Time: 20 minutes INGREDIENTS 12 oz cooked chicken, cubed or shredded (about 1 lb raw) 1 1/2 cup enchilada sauce 1 1/2 cup shredded mexican cheese blend, divided 4 oz diced...
Maple Pecan Salmon
Servings: 4 calories: 320 Fat: 18g Carbs: 18g Protein: 26g Ingredients: 4 4oz salmon fillets, fresh or frozen 1 lb carrots, cut diagonally into ¼ inch slices 1 ½ T maple syrup ½ t pumpkin pie spice ½ c finely crushed pecans 2 T olive oil Salt...
Protein Pumpkin Pie
Servings: 8 calories: 215 Fat: 9g Carbs: 24g Protein: 10g Ingredients: Filling- 15oz can 100% pumpkin puree 11oz carton vanilla protein shake 1 scoop or pkg of vanilla protein powder 2 large eggs 2t pumpkin pie spice ¼ t salt Low calorie...
One-pan cauliflower “nachos”
Servings: 4 calories: 320 fat: 19g Carbs: 22g Pro: 20g Ingredients: For roasted cauliflower: 1 head cauliflower 2 T olive oil 1 T garlic powder 1 t chili powder 1 t cumin Salt and pepper to taste For the topping: ½ c cheddar cheese 1 lime,...
Spaghetti Squash au Gratin
Servings: 8 calories: 153 Fat: 12g Carbs: 7g Pro: 7g Ingredients: 1 medium spaghetti squash 3 T butter 1 small onion, thinly sliced 1 t red pepper flakes ¼ t garlic powder ¾ c Greek yogurt 1 c shredded cheese, low fat Salt and pepper to taste Instructions:...
Curried Chicken Salad
Calories: 156 Fat: 3g Carbs: 1g Protein: 29g Ingredients: 2 c rotisserie chicken, shredded and chopped 1 t onion, finely chopped 1 t celery, finely chopped ¼ c non-fat plain Greek yogurt 1 T water 1 t curry powder Instructions: Combine chicken, onion and celery....
Beef Lettuce Cups
Servings: 3-4 or 6-8 cups calories: 217 fat: 8g Carbs: 10g pro: 25g Ingredients: 2 t neutral-flavored oil like grapeseed or peanut oil 1 lb 95% lean ground beef 1 T soy sauce 1-2 T sriracha sauce 1 T granulated garlic 2 T water Zest and juice from one large...
Easy Egg Salad
Servings: 2 Calories: 83 Fat: 0g Carbs: 1g Pro: 7g Ingredients: 2 hard boiled eggs, chopped or mashed 2 t of plain Greek yogurt 1t low fat mayonnaise 1 t pickle juice ¼ t prepared yellow mustard Instructions: Stir together all ingredients except eggs. Fold eggs...
Fiesta Mini Meatloaves
Serving size: 6 Calories: 159 Fat: 5g Carbs: 9g Pro: 18g Ingredients: 1 lb 93% lean ground beef 1 can low-sodium black beans, rinsed and strained 1 can diced tomatoes and green chilies, drained 1 red bell pepper, chopped 1 green bell pepper, chopped 1 onion,...
Tonya’s Protein Taco Stuffed Peppers
Servings: 8 Calories: 154 Fat: 4g Carbs: 12g Protein: 16g Ingredients: 1 lb lean ground turkey 1 medium onion, chopped 2 stalks celery, chopped 3 garlic cloves, diced 1 pkg, low sodium taco seasoning 1 14 ½ oz can diced tomatoes, drained 1 4 ½ oz can green...