Recipes for Weight Loss Surgery Success

Yogurt Popsicles

Yogurt Popsicles

SERVINGS: 6 Prep time: 5 minutes Freeze time: 4 hours INGREDIENTS 1 cup Greek yogurt, plain, non-fat ½ cup milk 1% or skim ½ cup regular or instant oats 1 cup mixed berry DIRECTIONS Mix together the milk and yogurt. Divide the mixture between your popsicle molds....

Low Carb Jerk Chicken Bowl

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

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...

Maple Pecan Salmon

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

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”

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

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

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

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

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...