Recipes for Weight Loss Surgery Success

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...

Fiesta Mini Meatloaves

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,...

Easy Low Carb Lasagna

Easy Low Carb Lasagna

Servings: 12   Calories: 250  Fat: 12g  Carbs: 19g  Protein 13g Ingredients: 32oz low fat ricotta or cottage cheese 1t garlic powder 1t dried oregano leaves 4-5 low carb tortillas 2 24 ounce jars of marinara sauce 1c lite mozzarella cheese, shredded Instructions:...

Spicy/Savory Cottage Cheese Dip

Spicy/Savory Cottage Cheese Dip

2c. low fat cottage cheese 6 slices turkey bacon 2 green onions ¼ c. fresh parsley 1 cucumber, chopped 1 red pepper, chopped Red pepper flakes to taste Instructions: Cook turkey bacon until crisp, blot off grease allow to cool Finely chop green onion and parsley...

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Low Carb Brownies

Low Carb Brownies

Ingredients Vegetable cooking spray One, 15 ounce can black beans, well rinsed & drained 1/2 cup Truvia baking blend, the kind in the bag 3 tablespoons butter, melted 1 teaspoon vanilla 3 large eggs 1/2 cup Dutch cocoa – 100% Cocoa (low carb)- 1 single serving...

healthy-slow-cooker-white-bean-chili
Turkey and White Bean Chili

Turkey and White Bean Chili

  Ingredients 1 tablespoon extra virgin olive oil 2 small yellow onions, chopped 4 cloves garlic, minced or grated 2 pounds ground turkey or chicken 2 red peppers, seeded and chopped 2 chipotle peppers in adobo, finely chopped (use 1 pepper for less heat) 2...

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Low Carb Meatloaf Cups

Low Carb Meatloaf Cups

  1 lb ground turkey 1/4 cup almond flour 1 egg 1 teaspoon worcestershire sauce 1/2 teaspoon salt 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 5 teaspoons sugar-free ketchup Heat oven to 350°F. Line a muffin tray with 10 silicone or parchment liners and set...