Megan Moore, RD - The Complete Bariatric Cookbook and Meal Plan Recipes and Guidance For Life Before and After Surgery-ROCKRIDGE PRESS (2019)

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ISBN: Print 978-1-64152-876-4 | eBook 978-1-64152-877-1

R0
To my incredible patients. May you continue to try your
best, celebrate your achievements, and make tasty food
along the way.
CONTENTS
Foreword
Introduction
CHAPTER 1: New Beginnings

CHAPTER 2: Food Lifestyle
CHAPTER 3: Meal Plan
CHAPTER 4: Everywhere You Go
CHAPTER 5: Early Post-Op Foods
High-Protein Milk
Cool-as-a-Cucumber Water
Vanilla Bean Protein Shake
Banana Cream Protein Shake
Piña Colada Protein Shake
Lemon Pie Protein Shake
Café Mocha Protein Blend
Green Machine Protein Shake
Chocolate-Raspberry Truffle Protein Shake
Peanut Butter and Chocolate Protein Shake
Berry Bliss Protein Shake
Protein Hot Cocoa
Chocolate-Mint Protein Shake
Bone Broth
Perfectly Soft Scrambled Eggs
Sweet Maple Protein Oatmeal
Homestyle Refried Beans
Lemon-Dijon Tuna Salad
Curried Chicken Salad
Garlic-Parmesan Cauliflower Mash
Chicken Zoodle Soup
Split Pea Soup
Classic Turkey Chili
Italian Ricotta Bake
Chocolate-Orange Pudding
CHAPTER 6: Breakfasts
Blueberry-Almond Overnight Oats
Protein Pancakes
Shakshuka Egg Bake
Denver Egg Muffins with Ham Crust
Cheesy Slow Cooker Egg Casserole
Make-Ahead Breakfast Burritos
Breakfast Pizza
Farmers’ Market Scramble
Raspberry-Lemon Gluten-Free Muffins
Pumpkin Spice Muffins
CHAPTER 7: Sides and Snacks

Caprese Salad Bites
Greek Chop-Chop Salad
Cauliflower Fried Rice
Roasted Garden Vegetables
Asian Peanut Cabbage Slaw
Southwest Deviled Eggs
Rajun’ Cajun Roll-Ups
Everything Parmesan Crisps
Edamame Hummus
Spicy Roasted Chickpeas
CHAPTER 8: Vegetarian Entrées

Spaghetti Squash Chow Mein
Zucchini Lasagna Roll-Ups
Tofu Stir-Fry
Buffalo Seitan Bites
Tempeh BLTA Lettuce Wrap
Zucchini Enchilada Boats with Meatless Crumbles
Lentil Sloppy Joes
Black Bean Noodles with Creamy Chipotle-Roasted Pepper Sauce
Lettuce-Wrapped Veggie Burgers
Jambalaya with Vegetarian Sausage
CHAPTER 9: Fish and Seafood
Tomato-Basil Cod en Papillote
Fish Taco Salad
Halibut with Creamy Parmesan-Dill Sauce
Mahi-Mahi with Mango-Avocado Salsa
Blackened Salmon with Avocado Cream
Soy-Ginger Salmon with Bok Choy
Shrimp Ceviche
Shrimp Scampi with Zucchini Noodles
West Coast Crab Cakes
Pan-Seared Scallops with Garlic-Cream Sauce
CHAPTER 10: Poultry

Mom’s Turkey Meatloaf
Chicken Lettuce Wraps
Slow Cooker Salsa Chicken
Sheet Pan Fajitas
Spinach Dip–Stuffed Chicken
Barbecue Chicken and Portobello Pizzas
One-Pan Chicken Piccata
Oven-Baked Chicken Tenders
Thai Red Curry Chicken
Grilled Tangy Balsamic Chicken Thighs
CHAPTER 11: Beef and Pork Entrées

Egg Roll Bowl
Classic Slow Cooker Pulled Pork
Hawaiian Pork Kabobs with Pineapple
Honey-Mustard Pork Tenderloin with Roasted Green Beans
Philly Cheesesteak–Stuffed Bell Peppers
Zoodles with Meat Sauce
Gyro-Style Meatballs
Bell Pepper Nachos
Beef Stew
Beef and Broccoli Stir-Fry
CHAPTER 12: Desserts

Chocolate Protein Pudding Pops
Strawberry Frozen Yogurt
Lemon Mousse
Watermelon-Basil Granita
Grilled Stone Fruit with Greek Yogurt
Cinnamon-Apple Walnut Crumble
Brownie Batter Fruit Dip
Peanut Butter Balls
Chocolate Quinoa Crisps
Mini Cheesecake Bites
CHAPTER 13: Sauces, Dressings, and Seasonings

Secret Burger Sauce
Stir-Fry Sauce
Tzatziki Sauce
Avocado Cream
Spicy Peanut Dressing
Taco Seasoning
The Dirty Dozen and the Clean Fifteen™

Measurement Conversions
Resources
References
Acknowledgement
About the Author
FOREWORD
T
he struggle is real. Losing weight is a daily battle. Knowing what,
when, and how to eat can be confusing, especially in this day
and age with all the fad diets and conflicting guidelines and
recommendations. Add on top of that the constantly evolving
trends in the world of exercise, just the very thought of losing
weight can be overwhelming. But it’s an important battle worth
fighting. It’s a battle that can be won.
Take Jenny for example. Jenny was an insulin-dependent
type 2 diabetic who needed three blood pressure medications to
treat her high blood pressure, a CPAP machine for her
obstructive sleep apnea, and was told she would never be able to
have a family due to infertility. All of her medical problems were
attributed to her weight. She had multiple attempts at weight loss
without long-term success. Jenny elected to pursue bariatric
surgery, and as of this writing has maintained 100-pound weight
loss. Her diabetes and obstructive sleep apnea are in remission,
and she is now the proud mother of a beautiful, healthy baby
girl.
Obesity is a complex, multifactorial disease. It is affected by
genetics, diet, environment, and even the bacteria in our gut.
Despite significant advances in nutrition science and medicine,
the incidence of obesity continues to climb. Three-fourths of
adults in the United States are overweight or obese. Obesity is
the number one cause of preventable death in the US. It has
been estimated that the total economic cost of obesity is $1.72
trillion per year or about 9.3 percent of the gross domestic
product. Traditional diet and exercise programs can result in
meaningful weight loss, but typically weight loss is not the issue
—it’s keeping the weight off that’s the problem. And especially
when some suffer from severe obesity, no treatment has been
shown to have significant, durable weight loss other than
bariatric surgery.
The goal of bariatric surgery is to achieve meaningful weight
loss that results in significant improvement in quality of life and
health. The number on the scale is part of the overall goal but by
no means the ultimate goal. Bariatric surgery is a powerful
surgical tool that promotes behavioral changes that lead to
weight loss. It requires a significant lifestyle modification. Being
a bariatric surgery patient is almost like having a full-time job.
You have to eat multiple small meals throughout the day,
hydrate by taking sips, take multivitamins, and incorporate some
form of exercise in between all of that. Another large part of the
lifestyle modification is changing one’s diet, which is much
more manageable with a comprehensive cookbook like The
Complete Bariatric Cookbook and Meal Plan. As seen in Jenny’s
case, the results are worth the hard work.
I have had the pleasure of working with the author, Megan
Moore, for many years now and we have cared for thousands of
patients together, tackling the disease of obesity one patient at a
time using a multidisciplinary approach. As a health professional
recognized as Certified Specialist in Obesity and Weight
Management, Megan applies this same comprehensive
approach in this book to educate, support, and empower
patients to understand and manage their weight and the risks
associated with being overweight or obese through nutritional,
physical, psychological, behavioral, medical, and surgical
interventions. This cookbook is one of the first to provide
guidance and recommendations for both before and after
bariatric surgery. In addition, the principles promoted in this
book can also be a resource for family members looking to
support their loved ones in their bariatric journey or to even
apply to their own lives to better health. Studies have shown that
the healthy behavior promoted by bariatric surgery can have a
halo effect resulting in collateral weight loss in patients’ family
members as well.
The Complete Bariatric Cookbook and Meal Plan is a
resource that every bariatric patient needs to have. It provides an
organized, easy-to-follow, comprehensive plan with delicious
recipes and nutritious meal plans that are easy to cook and result
in weight loss. This cookbook is a testament to Megan’s passion
and mission to serve the greater community by sharing her
knowledge of nutritional science to help combat weight-related
issues and achieve better health through weight loss.
Brian Sung, MD, FACS, FASMBS
Bariatric Surgeon
Seattle, Washington
INTRODUCTION
S
ince 2013, I have had the honor of working with thousands of
individuals who have changed their lives by undergoing
bariatric surgery. Bariatric procedures can have a tremendous
impact on health conditions, sometimes almost immediately.
But the best part, my patients have shared with me, is that small
moments of joy and achievement continue throughout their
wellness journeys. They look forward to celebrating “non-scale
victories,” like being able to cross their legs, buy clothes off the
rack, stay active with loved ones, and take on life with
confidence in both new and old familiar ways.
It may feel overwhelming trying to learn how to take care of
yourself after surgery, but this book is here to ease you through
every stage, both pre- and post-op. In the first few chapters, you
will find ideas and tips for dietary and lifestyle adjustments that
will help prepare you for surgery and life after. Post-op, I will
help you find balance and sustainability in your food choices.
You’ll also find helpful strategies for approaching social events,
dining out, and overcoming plateaus. The recipes in this book
are easy, delicious, and nutritious. You’ll find confidence in
knowing what to eat, as well as how to cook and plan meals for
success.
Your wellness journey begins with you, of course, but it is
essential that you work closely with your surgical center for
guidance through this specialized process. There is no “one-
size-fits-all” approach, and it’s crucial to consult with your care
team, who will support your individual needs. There will likely be
many celebrations and challenges throughout this process, and
as you know, success doesn’t happen overnight. Start each
morning with a fresh perspective, and focus on working toward
small goals each and every day.
This is a chance for a new beginning, a time to leave the past
behind and move forward with confidence and excitement.
Surgery, and a complete lifestyle change, can be scary, and this
decision may not have come easily for you. No matter how you
decided, you just made an incredible investment in the rest of
your life. Now, let’s get cooking!
CHAPTER 1
New Beginnings
YOUR DECISION
Congratulations on your decision to have weight-loss surgery!
This is an exciting new beginning, a chance to reset your mind,
body, and lifestyle. Your decision likely involved much
consideration and preparation. Even with extensive knowledge
about the procedure, surgery and the required lifestyle changes
can be overwhelming. Some people close to you may have
questioned your decision or suggested other, more traditional
ways to lose weight and improve your health. But surgery
seemed like a necessary step toward better control of your
health, and your medical team agreed. This book will help allay
any fears and give you the tools you need to embrace your new
lifestyle. In the first few chapters, you’ll find information on how
to prepare for surgery, what to eat afterward, and how to shop
and prepare meals, but also, I hope, inspiration for making
lasting changes to live your healthiest life. And, of course, you’ll
find the remaining chapters packed with delicious recipes that
will help you feel your best.
DELICIOUS, HEALTHY FOOD

During the first few weeks post-op, when you’re relying on
liquids as your source of nutrition, it can be hard to imagine that
you’ll ever enjoy real, chewable food again. In between your sips
of protein shakes and hydrating liquids, you may even be asking
yourself whether surgery was the right decision. It can be
difficult to imagine what your life and diet will look like in a few
years, or even just a few months after surgery. But as you heal
and transition back to normal textures, you’ll return to a wider
world of wholesome food.
As you move toward a healthier lifestyle, this book will help
you learn new and creative ways to cook with familiar
ingredients—with simple kitchen tools you likely already have in
your home. Soon you’ll be finding new uses for ingredients
readily available at your grocery store, no matter the season.
LITTLE ADJUSTMENTS
Throughout your journey, you’ll notice that small, sustainable
changes will have the biggest impact on your life and health. It
can be easy to compare yourself to others and worry you won’t
accomplish what they have. But you can get there, one step at a
time, with hard work and dedication. Rather than letting yourself
get overwhelmed thinking about how far you are from where
you want to be, consider what you can do right now. For
example, if your goal is to become more active, consider taking
the stairs instead of the elevator, or getting off the bus before
your usual stop to walk the rest of the way. If your goal is to
improve your dietary choices, consider skipping the starchy side
dish and adding extra vegetables to your plate. Much like taking
a shower or brushing your teeth, these small decisions will
become daily habits as you practice them.
YOUR SURGERY
The most common bariatric surgeries today are the Roux-en-Y
gastric bypass (RYGB), laparoscopic sleeve gastrectomy (LSG),
and adjustable gastric band (AGB). All bariatric surgeries work to
reduce hunger and encourage portion control. However, some
surgeries work at an even deeper metabolic level. Some
surgeries have been shown to improve type 2 diabetes, high
blood pressure, sleep apnea, fatty liver, and other comorbidities.
Determining which procedure is best for you will require the
expertise of your surgeon and medical team. Each surgery has
its own advantages and disadvantages, but they all help you take
control of your health. No matter which surgery you have
chosen to undergo, rest assured that it was the best decision for
you.
THE ROUX-EN-Y GASTRIC BYPASS

Commonly known as gastric bypass, this procedure is
considered the “gold standard” of weight-loss surgery. The
procedure involves two stages: First, your surgical team will
create a small stomach pouch, about one ounce in volume, and
divide the small intestine. The pouch is then connected directly
to the lower part of the small intestine. Food swallowed will
travel directly from the stomach pouch to the lower section of
the small intestine, bypassing much of the stomach and the first
section of the small intestine.
Advantages
• Restricts stomach capacity and limits food intake
• Alters gut hormones favorably, reducing appetite and
enhancing satiety
• Changes energy expenditure, which may support weight loss
and maintenance
• Reversible, if necessary
• Likelihood of significant (60 to 80 percent) long-term excess
weight loss with maintenance of more than 50 percent
Disadvantages
• Higher surgical complication rates relative to gastric sleeve
and band procedures
• High risk for long-term vitamin and mineral deficiencies
• Longest hospital stays
• High risk of developing food intolerances and dumping
syndrome (see here)
LAPAROSCOPIC SLEEVE GASTRECTOMY
Sleeve patients will have about 80 percent of their stomachs
removed under the care of their surgical teams. The procedure
works by significantly limiting the amount of food the stomach
can hold at a time—only a small, tubular pouch the shape of a
banana remains. But its greatest effect is on gut hormones that
impact hunger, satiety, and blood sugar control.
Advantages
• Restricts stomach capacity and limits food intake
• Alters gut hormones favorably, reducing appetite and
enhancing satiety
• Lower surgical complication rates compared to gastric bypass
• Lower risk for dumping syndrome compared with gastric
bypass
• Does not require a foreign device (as in gastric band) or
rerouting of the food stream (as in gastric bypass)
• Shorter hospital stays relative to gastric bypass
• Likelihood of significant (greater than 50 percent) excess
weight loss
Disadvantages
• Risk for long-term vitamin and mineral deficiencies
• Potential for acid reflux
• Nonreversible
THE ADJUSTABLE GASTRIC BAND

In gastric band procedures, an inflatable band is placed near the
top of the stomach to create a small stomach pouch. The size of
the pouch can be reduced gradually, over time, by filling the
band with saline via a port underneath the abdominal wall.
Increasing the tightness of the band in this way affects how
easily food can move from the small pouch into the lower
stomach. The pouch is designed to limit hunger and promote a
feeling of fullness.
Advantages
• Reduces stomach capacity and limits food intake
• Completely adjustable and reversible with no incisions in the
stomach wall or intestines
• Lowest early post-op surgical complication rates
• Lowest risk for vitamin and mineral deficiencies
• Shortest hospital stays
• Induces excess weight loss averaging 40 to 50 percent
Disadvantages
• Slower and less initial weight loss than with gastric bypass and
band procedures
• Requires a foreign device to remain in the body
• Risk for complications including band slippage and erosion
• Risk of esophageal dilation in patients who overeat
• Risk of developing intolerances to certain textures of food
• Requires more frequent follow-ups for adjustment of the band
• Highest rate of re-operation
FRIENDS AND FAMILY

Your ability to stick to post-op lifestyle changes can depend on
the people in your life. Involving trusted loved ones in your
process can help prepare them for the changes to come, while
also helping them understand how you prefer to receive support
and encouragement along the way.
Deciding to have surgery is a very personal process, and it
may be taxing to think about whom to tell and how to tell them.
Naturally, you won’t want to share with people who are not close
with you, or with those who might have something negative to
say. If and when you decide to tell others, do so to seek support
and encouragement.
When sharing with others, keep your conversations simple,
but emphasize the personal importance of this decision: “You’re
a really important person to me, and I want you to be a part of
this change that I’m making in my life,” or “I’ve made a major
decision, and I want to share it with you.”
If you choose to be open about your decision, you may have
many supporters who cheer for you along the way. But there
may also be critics, some of whom may understand very little
about the process or may even be jealous about your journey
toward weight loss and better health. Rather than let their
comments bring you down, remind yourself why you made this
choice and that you, and the results ahead, are worth the work.
Remember that you are not accountable to anyone but yourself.
This is your choice and your journey; follow your own road with
your head held high.
COMMON MISCONCEPTIONS
1. Surgery is the easy way out. Surgery is a tool; it’s not a magic
bullet. The road to success will require hard work and
dedication.
2. Surgery doesn’t work for most people; they just regain

their weight. Research has shown that compared with those
who lost weight through diet and exercise, bariatric patients
who underwent surgery not only lost more weight but also
better maintained their progress.
3. Bariatric surgery isn’t safe. Data acquired from the ASMBS

Bariatric Centers of Excellence database shows that the risk of
death within the first 30 days following surgery is 0.13 percent.
This rate is considerably lower than that of other common
surgical procedures, including gallbladder and hip
replacement surgery. Additionally, data shows a significant
reduction in mortality rates associated with specific weight-
related diseases post-surgery. For example, the mortality rate
associated with diabetes decreases by more than 90 percent.
MENTAL PREPARATION
After attending countless seminars, appointments, classes, and
more, you are ready to move forward, and your care team
agrees. But as you approach your surgery date, it is completely
normal to feel a mixture of excitement and nervousness. If you
feel like your nerves are getting the best of you, here are some
tips to help calm your mind and body:
• Practice taking slow, deep breaths.
• Practice mindful meditation techniques or listen to a guided
meditation.
• Practice progressive muscle relaxation by slowly tensing and
relaxing each muscle group in your body, beginning with your
toes and moving up to your jaw.
• Use guided imagery techniques to visualize yourself in a place
that brings you comfort, joy, and calmness.
• Listen to your favorite soothing music.
• Talk to a loved one about your thoughts and feelings or write
them down in a journal.
• Take a walk and get some fresh air.
• Focus on why you’re having surgery and the results you are
most excited about achieving.
Additionally, preparing for your hospital stay and the first few
weeks after surgery can help put your mind at ease. For your
stay, consider packing comfortable clothing, a pillow to hold
against your abdomen on the car ride home, protein shakes,
chargers for your personal electronics, and any toiletries you
may need. Having your post-op supplies ready before your
surgery will also help you feel confident and equipped for the
journey ahead.
Useful things to have at home when you return from the
hospital:
• Measuring cups
• Hydrating fluids
• Protein shakes
• A reusable water bottle
• A blender or blender bottles
• Small bowls and plates
• Small airtight storage containers
• Appetizer spoons and forks
• A mug warmer (to keep small plates warm)
• Recommended vitamin and mineral supplements
• A food scale
• A food journal to track your fluid and protein intake
• An insulated bag or cooler
THE DAY OF
The day of your surgery is the first day of the rest of your life.
You have likely spent months, maybe even years, preparing for
this. You have had extensive education on your procedure, and
you have spent time learning and practicing post-op dietary and
lifestyle recommendations. Your mind, body, and home are
prepared for the next steps. If you are second-guessing your
decision, remind yourself why you made this choice. Visualize
what your life might look like 6 or 12 months after surgery. Trust
in yourself and your ability to achieve your goals. Life after
surgery will not always be easy, but your hard work and
dedication will pay off. You’ve got this!
The day of your surgery, keep in mind the following:
1. You will likely be expected to avoid drinking any fluids for at
least 4 hours before your procedure.
2. Once you are awake following surgery, you will likely be
encouraged to drink slowly. Your stomach will only be able to
hold a small amount of fluid, so it may take you over an hour
to drink 8 ounces of water.
3. You will likely experience some discomfort with gas trapped
in your abdomen. Stand up and walk around as often as you
can to alleviate some of this pain.
GOING HOME
After surgery, as you wean off the anesthesia, you will likely feel
a bit groggy. You may also experience some nausea, gas pains,
and tenderness near your abdominal incision sites. Generally,
patients are encouraged to begin slowly sipping on liquids to
assess tolerance of liquids and support frequent hydration. Your
medical team may also encourage you to begin walking to
relieve gas pain and prevent blood clots. Depending on your
procedure, you will likely spend 1 to 3 days in the hospital.
Many patients who report discomfort following surgery
worry that this pain is their “new normal.” Despite common
challenges immediately following surgery, most find ongoing
improvement in their energy and emotions as they heal.
Once you are ambulatory, with control over your pain, ability
to urinate, and tolerance of fluid, your doctor will likely send you
home to recover. Prior to discharge, make sure to review your
post-op guidelines with your surgical team. Discuss medication
requirements and clarify when to start your post-op vitamin and
mineral supplements. Additionally, make sure you have
scheduled your post-op follow-up appointments and that you
have information on how to contact someone with questions or
concerns.
If you are here, congratulations on getting to this point. You
are now ready to go home and begin your journey!
CHAPTER 2
Food Lifestyle
Surgery is only a small part of your journey to weight
loss and wellness. Just like learning a new hobby or
sport, your new lifestyle will take practice, time, and
dedication. In this chapter, you’ll learn what to eat before
and after surgery, how to shop smart, and how to stock
your bariatric-friendly kitchen to set yourself up for
success.
THE PRE-OP DIET

Prior to surgery, most patients are required to follow a pre-op
diet to lose weight and reduce the amount of fat in and around
the liver and abdomen. This will decrease the chance of
complications during your procedure and prepare you for a new
way of eating. Your exact pre-op guidelines and any required
weight-loss goal will be determined by your surgical team, but
this section offers general guidance for the pre-operative phase,
which will also guide you into post-op living.
GUIDELINES FOR THE PRE-OP DIET

Pre-op guidelines vary among clinics and are sometimes
patient-specific. You will likely be required to follow a low-
calorie, low-carbohydrate, or liquid diet for at least two weeks
prior to surgery.
Protein Shakes and Supplements

If you are having bariatric surgery, you will at some point use
protein shakes or powders. Protein strengthens and protects
muscle tissue and encourages your body to burn fat instead of
muscle. If you are required to follow a liquid diet before surgery,
protein shakes are a great meal-replacement option.
Some commercial protein shakes are high in sugars or
contain a minimal amount of protein per serving. As a rule of
thumb, look for shakes that have at least 20 grams of protein per
serving and are low in fat and carbohydrates.
Here are a few recommendations for protein supplements to get
you started:
Whey Protein Isolate: Lactose-free, milk-based, complete

protein (best tolerated and most absorbable for bariatric patients)
Soy Protein: Plant-based, complete protein
Egg White Protein: Non-milk-based, complete protein
Whey Protein Concentrate: Milk-based, complete protein
containing lactose (may cause discomfort for gastric bypass
patients with lactose intolerance after surgery)
Fat
Prior to surgery, you will need to be mindful about the amount
and type of fat you consume to gain control over your caloric
intake and help you lose weight. Use a food tracking app, and
read labels to identify hidden sources of fat.
WHAT TO EAT
• Almonds
• Avocados
• Canola oil
• Chia seeds
• Fatty fish (like salmon, tuna, and mackerel)
• Flaxseed
• Nut butters, all-natural
• Olives
• Olive oil
• Peanuts
• Seafood
• Walnuts
WHAT TO LIMIT
• Animal fats
• Baked goods
• Chips
• Chocolate
• Cream sauces
• Foods high in saturated fat
• Fried foods
• Full-fat dairy products
• High-fat condiments (like mayonnaise)
• High-fat salad dressings
• Stick margarines containing hydrogenated oils
• Tropical oils
Sugar
Sugar is an especially sneaky ingredient that you’ll find in almost
every prepared food you buy. Some foods that are unexpectedly
high in sugar include ketchup, yogurt, dried fruit, barbecue and
other sauces, fruit juices, pasta sauce, flavored coffees, sports
drinks, pre-made soups, frozen dinners, granola bars, protein
bars, and even some protein shakes. Removing sugar from your
diet can be challenging, but finding healthier alternatives will
help with weight loss and promote better habits for post-op
living.
High-Carb Foods
Reducing your carbohydrate intake has been shown to improve
blood sugar control, manage cravings, and aid in weight loss.
However, letting go of carbs can be easier said than done. While
it may not be necessary to go completely carb-free before
surgery, it’s a good opportunity to make some adjustments. For
example, try a burger wrapped in lettuce instead of a bun,
substitute cauliflower rice for white rice, or use zucchini noodles
in place of pasta noodles.
WHAT TO EAT
• Dairy products, low-fat
• Nuts
• Seeds
• Vegetables, non-starchy (like asparagus, broccoli, cauliflower,
kale, onions, spinach, and zucchini)
• Whole fruits
WHAT TO AVOID
• Chips
• Corn
• Dried fruit
• Flour, white (as in breads, crackers, pasta, and tortillas)
• Fried foods
• Potatoes
• Rice
• Sweet sauces and dressings
Drinks
After surgery, you may find it difficult to stay hydrated due to the
inability to drink with meals or consume large amounts of fluid
quickly. Prior to surgery, aim for at least 48 to 64 ounces of
hydrating fluids per day. Avoid beverages high in fat or sugar,
and try to limit your caffeine intake.
WHAT TO DRINK
• Broth, low-sodium
• Sports drinks, sugar-free
• Tea, unsweetened
• Water
• Water, flavored, sugar-free
• Water, infused
WHAT TO AVOID
• Coffee
• Fruit juices
• Sodas and other carbonated drinks
Habits to Avoid
Prior to surgery, you will be asked to quit smoking or using
tobacco—both can delay healing and increase your risk for blood
clots, pneumonia, and ulcers. You will also be asked to abstain
from alcohol for a period of time before and after surgery.
PRE-OP FAVORITES
These pre-op favorites are quick and easy, packed with protein,
and low in carbohydrates. They are also delicious, healthy go-to
options for the rest of your life.
MEALS
1. Denver Egg Muffins with Ham Crust
2. Curried Chicken Salad
3. Roasted Garden Vegetables
4. Soy-Ginger Salmon with Bok Choy
5. Sheet Pan Fajitas
6. Barbecue Chicken and Portobello Pizzas
7. Philly Cheesesteak–Stuffed Bell Peppers
SNACKS
1. String cheese wrapped in deli turkey
2. Tuna salad with celery
3. Plain, low-fat Greek yogurt mixed with flavored protein

powder
4. Protein shake with less than 5 grams of carbohydrates
5. Hard-boiled egg with 10 almonds
A NEW RELATIONSHIP WITH FOOD

For many patients, surgery necessitates a change in their
relationship with food. Historically, you may have reached for
food when you were bored, stressed, or sad, but continuing
these habits after surgery may disrupt your long-term success.
Instead of relying on food for comfort, consider other ways to
cope with emotional situations. Are you lonely? Call a friend.
Bored? Work on a project. Stressed? Take a short walk. Shift the
emphasis from what you are eating to what you are doing.
Instead of planning a dinner out to catch up with friends, plan
an activity. Over time, food will lose some of the hold it once had
on your life. Much of your success will depend on your
relationship with food, and in that relationship, you must take
the lead. Here are a few tips to get you started:
1. Avoid using food as comfort if you are feeling emotional.
Practice strategies for managing your emotions that don’t
involve food.
2. Take time during your workday for a brisk walk instead of
grabbing a midafternoon coffee or pastry “pick-me-up.”
3. Pack meals and snacks to take with you when you are
running errands to avoid the temptation of less-healthy
options.
4. Make a list before you go grocery shopping to avoid impulse
buys.
5. If you do indulge, don’t beat yourself up. Aim to get back on
track at your next meal.
HOW TO EAT
How you eat after surgery is almost as important as what you
eat. Due to anatomical changes associated with bariatric surgery,
patients tolerate food better when they take small bites, chew
their food thoroughly (25 to 30 times), and eat slowly (over the
course of 20 to 30 minutes). At 30 minutes, you should be done
with your meal. You will also need to avoid drinking with meals
to prevent filling your pouch with fluid instead of food or
causing food to flush out of your stomach too quickly. Instead,
you’ll need to sip on fluids between meals.
Patients report a lack of appetite after surgery due to a
reduction in the hunger hormone, ghrelin, which is produced
primarily by the stomach. It may feel strange to eat when you
don’t feel hungry; consider creating a meal schedule or setting
alarms to remind yourself to eat. Most patients need to eat three
to six times per day to ensure they meet their protein and
nutrient goals.
You can prepare by practicing these habits before surgery.
You may even want to begin trying some of the recipes in this
cookbook. Give meal planning a try by choosing a few meals and
shopping ahead.
Here are some tips for rethinking eating:
1. Use smaller plates and bowls.
2. Take small bites.
3. Chew thoroughly, at least 25 to 30 times.
4. Eat slowly.
5. Watch for satiety cues—a hiccup, burp, sigh, sneeze, or runny
nose.
AFTER SURGERY
Your post-op diet will begin with liquids and progress to purées
and then soft foods before eventually returning to normal
textures. During this period of healing, protein will be your
primary fuel. The exact length and requirements of each phase
of your recovery will be determined by your doctor, but here are
some general guidelines to consider:
• Clear-liquid diet: This stage usually lasts for less than two days.
It allows your care team to assess your tolerance to liquids and
helps you practice frequent hydration.
• Full-liquid diet: Once you are fully tolerating liquids, this stage
is designed to maximize your fluid intake and incorporate
protein supplements.
• Purée diet: You can begin reintroducing foods to your body.
As you’ve started to heal, your body will be able to absorb more
nutrients and return to proper digestion. Focus on portion
sizes and understanding how much food your stomach can
safely digest.
• Soft-foods diet: As you incorporate more foods and soft
textures back into your diet, you may wean off of protein
shakes and powders. Choose protein-rich foods as often as
possible to meet your dietary goals.
• General diet: After you’ve completed your transitional diet, you
are free to reintroduce a variety of textures. Continue to focus
on proper portions, eat protein first, and avoid high-fat and
high-carb foods.
POST-OP DIET PHASES

PHASE ONE: PHASE PHASE PHASE FOUR:
FULL TWO: THREE: SOFT GENERAL
LIQUIDS PURÉES FOODS DIET
ADJUSTABLE Weeks 1 and

Week 3 Week 4 Weeks 5 or 6+
GASTRIC BAND 2
LAPAROSCOPIC
Weeks 1 and
SLEEVE Week 3 Weeks 4 to 6 Weeks 7 or 8+
2
GASTRECTOMY
ROUX-EN-Y Weeks 1 and Weeks 3

Weeks 5 to 8 Week 9+
GASTRIC BYPASS 2 and 4
TEXTURE IS IMPORTANT
As you can see, texture is key and will play an important role in
each stage of your recovery.
ICONS
The icons below represent the various post-op phases and
appear throughout this book to help you choose appropriate
recipes and navigate portion sizes appropriate for your stage of
recovery.
Full-Liquid Diet
Purée Diet
Soft-Foods Diet
General Diet
Liquids include both fluids and foods that turn to liquid at room
temperature.
Purées must be soft, moist, and smooth. They should not have
lumps or need to be chewed.
Soft foods must be easy to chew and swallow. They may be

chopped, ground, mashed, or puréed. You should not need a
knife to cut through them.
General diets are not limited by texture but should continue to

emphasize nutrient-rich selections.
THE RIGHT LIQUIDS

Your initial goal following surgery will be to drink fluids to stay
hydrated. While this may seem easy enough, residual swelling
may limit the amount of fluid you are able to tolerate at any
given time. Take small sips of water throughout the day.
Eventually, you’ll be able to incorporate hydrating fluids like
broth, sugar-free sports drinks, and sugar-free juices.
Dehydration is the most common complication after surgery,
but it can easily be prevented.
Tips for staying hydrated

1. Start your day with a glass of water.
2. Carry a reusable water bottle with you.
3. Set alarms to remind you to drink.
ENOUGH PROTEIN
Protein is the most important of three macronutrients you’ll
need to watch after bariatric surgery. The American Society of
Metabolic and Bariatric Surgery (ASMBS) recommends at least 60
to 80 grams of protein per day. When you eat adequate amounts
of protein, you preserve muscle mass, prevent hair loss, feel
energized, support your immune system, and stay full longer
after meals.
If you’re struggling to reach adequate protein levels, try the
following:
• Use protein shakes, powders, or bars.
• Make meals that involve protein-rich foods, including dairy,
eggs, meat, seafood, and legumes.
• Eat protein first at all meals and snacks.
• Keep protein-rich snacks on hand wherever you go—in your
purse, desk, gym or laptop bag, and so on.
SIMPLE AND COMPLEX CARBS

Some carbohydrates are a great source of energy, fiber, and
micronutrients, but not all are created equal. There are two
varieties of carbohydrates: simple and complex. Complex
carbohydrates are slow to digest and high in fiber, vitamins, and
minerals. Simple carbohydrates do not require much energy for
digestion, and you should avoid them after surgery. Not only
can they interfere with weight loss, but they may also put you at
risk for dumping syndrome (see here), especially for gastric
bypass patients.
You can always return to the pre-surgery food lists on here.
While you may be eating different textures post-op, the
guidelines for the sources of macronutrients remain largely the
same.
FATS, TOO!
Dietary fats, the third macronutrient, are energy dense, and they
support cell health, produce important hormones, and help your
body absorb nutrients. Fats can be classified in three basic
categories: saturated, unsaturated, and trans fats. Saturated fats
are solid at room temperature (like butter or lard) and should be
eaten in moderation. Unsaturated fats are liquid at room
temperature and predominantly found in plant-based foods.
Essential fatty acids (omega-3s and omega-6s) are unsaturated
fats important to your diet— because our bodies cannot make
them. Trans fats, on the other hand, are man-made, and you
should avoid them: They can raise bad cholesterol, lower good
cholesterol, and increase your risk for developing heart disease
and type 2 diabetes.
While fat is an important component to our diet, it is the most
calorically dense macronutrient, at 9 calories per gram. Be sure
to practice portion control when eating foods high in fat.
However, be aware of foods that are labeled as low- or reduced-
fat, as they often have added sugars to maintain the quality of
taste.
As with carbs, if you’re unsure what to eat, you can refer to
the pre-surgery food lists (here).
DON’T FORGET SUPPLEMENTS

Since you won’t be able to eat large quantities after surgery, you
will need to use supplements to meet your vitamin and mineral
needs. The most common deficiencies in gastric bypass and
sleeve patients are vitamin B12, iron, thiamine, and calcium.
Gastric band patients, generally, are not at risk for
malabsorption, so a daily multivitamin and calcium are usually
sufficient. Be sure, however, to always follow your doctor’s
individualized recommendations.
Here are some common supplements you may need to take:
• Bariatric multivitamins with minerals are available in liquid,
chewable, and capsule form and are required lifelong.
• Calcium with vitamin D is required for bone health and
parathyroid function. Be sure to separate calcium from any
iron that you are taking by at least 2 hours, as these compete
for absorption.
• Iron is recommended for most gastric bypass patients and for
many sleeve patients.
• Vitamin B12, which prevents nerve damage and anemia, is
important for gastric sleeve and bypass patients.
SUGAR AND FRIED FOODS

You’ll need to avoid high-sugar and fried foods entirely after
surgery. For gastric bypass patients, and to some degree sleeve
patients, foods with high sugar and/or fat content can cause
dumping syndrome. Sugar substitutes such as stevia, erythritol,
sucralose, and monk fruit are acceptable.
Early Dumping Syndrome: Occurs shortly after
consumption of food and can cause nausea, lightheadedness,
sweating, a rapid pulse, an intense desire to lie down, and
diarrhea. More common than late dumping syndrome, it is
caused by a rapid emptying of the stomach and will resolve itself
once the food in question has made its way out of your system.
Late Dumping Syndrome: Occurs 1 to 3 hours after eating a
meal and can cause shakiness, feelings of hunger, dizziness,
cold sweats, confusion, and anxiety. A form of hypoglycemia, it
is a consequence of hormonal changes happening in your body
in response to a specific type of food eaten. It will also resolve
itself once the food in question has made its way out of your
system.
AT HOME
Once you get home from surgery, you should be able to move
around slowly, but you might experience some pain or tenderness
in your abdominal muscles or near your incision sites. Walk as
often as you can to build up stamina, relieve built-up gas in your
abdomen, and prevent blood clots. You may experience changes
in your energy levels from day to day, or even hour to hour. If you
have a lot of energy, make sure that you are not over exerting
yourself, and take time to rest properly. If you are feeling tired,
check your fluids—make sure you are staying hydrated and
consuming adequate protein.
Hunger pangs will likely be absent, but you may still feel head
hunger from emotional or visual cues. Try to distract yourself with
books, puzzles, music, a hobby, or friends and family.
You may experience nausea, discomfort, or vomiting if you eat
or drink too much at a time, or if you advance your diet too quickly.
Take small bites, eat slowly, and follow your doctor’s post-op diet
guidelines when making dietary choices.
As you begin to consume a wider variety of liquids and foods,
you may notice your taste preferences have changed.
You may alternate between loose stools and constipation for
the first few weeks post-op. Connect with your surgical team
about any ongoing issues or concerns.
Hair loss is normal and generally starts to occur around 3 to 6
months post-op. To ensure your body has the nutrients it needs to
help your hair regrow, be sure you consume the recommended
amount of protein, take vitamins as instructed, and eat
consistently.
A wave of emotions might come over you after surgery—you
may even have second thoughts or regrets. These thoughts are
normal and usually wear off as your recovery progresses. If you
notice mood changes, or worsening depression, reach out to your
doctor or a psychologist immediately.
YOUR KITCHEN
Your kitchen is one of your strongest weapons before and after
surgery. It can support your goals and defend your weaknesses.
How many times have you said to yourself, “I didn’t plan to eat
the ice cream, but it was in the house, and I had a moment of
weakness”? Prior to surgery, clean out your cupboards to keep
your kitchen safe from temptations. That way even if you want
to reach for something indulgent, you won’t be able to.
Quick, Healthy Meals

• Rotisserie chicken
• Deli meat and cheese
• Chili
• Tuna or chicken salad
• Yogurt
• Cottage cheese
• Hummus and veggies
• Shrimp and cocktail sauce
• Meatballs and pasta sauce
• Low-carb frozen meals
• Protein bars
• Protein shakes
KITCHEN GADGETS
Don’t worry about needing fancy kitchen gadgets to prepare the
recipes in this book. Most will require only basic equipment like
knives, measuring cups, stock pots, and sauté pans. However,
here are a few useful tools you might find helpful. You can find
modest options online, or at many major retailers, for a
reasonable price.
Blender: Use for blending protein shakes and puréeing sauces,
soups, or meats.
Food processor: Use for puréeing or chopping foods into
smaller bits.
Hand or Stand Mixer: Mix, whisk, or knead ingredients for
recipes.
Muffin tin or small ramekins: Use to portion single servings.
Slow cooker: Use for making soups, roasts, and casseroles. A 4-
or 5-quart size is sufficient for most recipes.
Spiralizer or vegetable peeler: Use for making vegetable
noodles, like zucchini noodles.
HEALTHY SHOPPING SKILLS

How you navigate the grocery store can determine the types of
foods that end up in your cart. Shop the perimeter of the store
first, for the freshest ingredients, and make sure you don’t go
shopping hungry.
STOCK UP
After surgery, your diet will consist of protein, high-fiber carbs,
and healthy fats. Therefore, you’ll want to make sure you have
plenty of protein-rich selections, like meats, eggs, low-fat dairy
products, fish, seafood, and legumes. To balance your meals,
you’ll also need a variety of healthy carbs and fats, including
non-starchy veggies, nuts, seeds, whole fruit, and 100 percent
whole grains.
AVOID
After surgery, you will need to make every bite count. Make sure
to avoid the temptation to buy:
• Foods with empty calories (pastries, sweets, pretzels, chips, rice
cakes, and popcorn)
• Foods with doughy or sticky textures (breads, rice, and pasta)
• Foods high in fat or sugar (high-fat dairy products, desserts,
sausages, butter, and some frozen or packaged foods)
• Sugary, highly caffeinated, or alcoholic beverages
TOSS
When cleaning out cupboards, know that it is okay to toss any
food that is not suitable for your new diet. You do not need to
finish the food in your kitchen just because you purchased it. If
you feel bad throwing food away, offer it to a friend or donate to
a local food bank.
Make sure to toss:
• Baked beans
• Boxed potatoes
• Breads
• Candies
• Cereals
• Chips
• Cookies
• Crackers
• Dried fruit
• Frozen desserts
• High-sugar condiments
• High-carb frozen meals
• High-fat soups
• Pastas
• Popcorn
• Rice
STAPLE FOODS FOR YOUR BARIATRIC

KITCHEN
When preparing your bariatric kitchen, stock up on some staples
to make life easier or less expensive:
• Almond flour
• Canned beans (garbanzo, pinto, black)
• Canned tuna, chicken, or salmon
• Dried lentils
• Dried spices and herbs
• Eggs
• Extra-virgin olive oil
• Frozen fruit
• Frozen meat
• Frozen vegetables
• Low-sodium chicken broth
• Nuts and seeds
• Old-fashioned oats
• Plain pasta sauce
• Quinoa
• Reduced-fat dairy products
• Whole wheat flour
LIVING WITH OTHERS

If you live with other people, it makes sense to discuss with them
the changes you will make before and after surgery. Often, the
whole family can become healthier. If you have family members
who are resistant to change, you may need to discuss how they
can help you stay on track. Keep in mind, too, that not everyone
needs to change their diet. Create a designated snack box for the
rest of your family, establish rules for the first 8 weeks after
surgery while you are transitioning back to regular textures, ask
family members to opt for treats that they like but you don’t, and
keep simple meals and snacks on hand for you and your family
to avoid being a short-order cook.
SAMPLE GROCERY LIST FOR WEEK 3:

Purée Diet
MEAT
1 rotisserie chicken (or 24 ounces canned, water-packed chicken
breast)
1 pound lean ground turkey
2 (5-ounce) cans water-packed tuna
DAIRY
8 large eggs
1 quart low-fat milk
2 (6-ounce) cups low-fat Greek yogurt without fruit pieces
8 ounces plain, low-fat Greek yogurt
6 ounces low-fat shredded mozzarella cheese
½ cup grated Parmesan cheese
8 ounces low-fat ricotta cheese
VEGETARIAN PROTEIN
1 (15-ounce) can pinto beans
1 (16-ounce) bag green split peas
PRODUCE
1 head garlic
3 medium onions
2 large carrots
1 lemon
2 bunches fresh cilantro
SOUPS AND SAUCES
4½ cups low-sodium chicken broth
½ cup low-sugar marinara sauce
STARCHES
1½ cups old-fashioned rolled oats
CONDIMENTS/EXTRAS
½ cup mayonnaise
1 teaspoon Dijon mustard
2 teaspoons dill pickle juice
10 tablespoons ketchup
2 teaspoons Worcestershire sauce
SPICES/SEASONINGS/OILS
Salt
Black pepper, freshly ground
Chili powder
Cooking spray, nonstick
Cumin, ground
Curry powder
Olive oil, extra-virgin
Turmeric, ground
Italian seasoning, dried
2 bay leaves, dried
Maple extract
Brown sugar substitute
MISCELLANEOUS
1 scoop (¼ cup) unflavored protein powder
BEVERAGES
Tea, herbal
Coffee, decaffeinated
Sports drinks, sugar-free
Water flavorings
Protein shakes
RECIPES IN THIS BOOK

The recipes in this book are a healthy mix of simple, familiar
meals and trendy new favorites. They use ingredients that are
easy to find and high in protein, low in carbs, and optimal for
your post-op life. With a range of savory and sweet dishes,
you’re sure to find something to delight your taste buds.
Since many recipes yield more than one serving, share with
family and friends or store for leftovers. Nutritional facts are
listed per serving, but individual portions may vary. Pay special
attention to the recommended serving sizes relative to your
post-op diet phase, and be sure to eat slowly and listen to your
stomach to determine when you are satisfied.
PRE-SURGERY MEAL PREP

Rest and recovery are very important after weight-loss surgery, so
you may want to consider preparing some post-op fluids in
advance so you’ll have them on hand when you return home from
the hospital. Bone Broth and Chocolate-Orange Pudding are
excellent options at a liquid-diet stage. Consider also making one
or two soups—I suggest Classic Turkey Chili and Split Pea Soup—
and freezing them in small, half cup–size, airtight containers for
easy reheating.
CHAPTER 3
Meal Plan
This chapter details a sample meal plan for a typical post-op
gastric bypass patient, but adaptations helpful for gastric band
and sleeve patients are also noted throughout. All weeks can be
repeated or cut out as advised by your doctor.
PLANNING YOUR MEALS

Having a clear idea of what you plan to eat throughout the week
will save you time and money, but it will also minimize the
choices you need to make around meals. Now, I don’t want you
to be overwhelmed with the idea of meal planning. It doesn’t
have to be time-consuming or difficult, and your plan certainly
does not need to be followed to a T. Start simple, and think of a
few ideas of what you might like to have for breakfasts, lunches,
dinners, and snacks in between. Make sure you have the
ingredients you’ll need on hand, and then you’ll have options
when it comes time to eat.
MEAL-PLANNING TIPS
1. Choose recipes with the same ingredients to reduce food
waste and save money.
2. Choose a shopping day, and make a shopping list before you
go.
3. Keep breakfasts and snacks simple.
4. Cook once; eat twice. Freeze leftovers for easy meals
throughout the week.
THE 10-WEEK MEAL PLAN

As mentioned, this 10-week meal plan outlined in this chapter is
designed for a gastric bypass patient; however, adaptations for
gastric band and sleeve patients are noted below. Your surgeon’s
recommendations may differ from this transitional plan, so be
sure to consult with your doctor before advancing between
phases.
As part of the plan, you will find ideas for how to incorporate
physical activity into your life. These exercises are tailored to
each stage of your recovery.
ADAPTATIONS FOR BAND AND SLEEVE

PATIENTS
Gastric band, sleeve, and bypass procedures vary widely in
surgical complexity, which will dictate the length of recovery and
transition back to regular textures in your diet. Always consult with
your care team before making any dietary changes, but here are
some guidelines for adjusting the meal plan to your specific needs.
ADJUSTABLE GASTRIC BAND

Most gastric band patients will progress to soft foods after 4
weeks and a general diet after 5 or 6 weeks. However, roughly 6
weeks after your band placement, you may receive your first saline
fill. After your band is placed, and following each subsequent fill,
you will need to adhere to a transitional diet, from full liquids back
to solids as tolerated, usually over a span of 7 to 10 days.
LAPAROSCOPIC SLEEVE GASTRECTOMY

Due to the complexity of the gastric sleeve surgeries, the length of
transitional diet and recovery periods are different from patient to
patient. Typically, sleeve patients follow a full-liquid diet for 2
weeks, a purée diet for another week, and a soft-foods diet for 3
weeks before returning to normal textures as tolerated 6 weeks
post-op.
THE FIRST 8 WEEKS

A transitional diet in the first 8 weeks after surgery is essential
for proper healing. Be sure to stay mindful while you eat, as you
may not have a true understanding of the capacity of your new
pouch. If you have any difficulty after advancing your diet to the
next phase, return to the previous stage for a few days.
LIQUIDS
After surgery, you’ll begin with a full-liquid diet. Liquid textures
require minimal work for your stomach to digest, allowing it to
heal appropriately. Your primary goal during this stage is to stay
hydrated, but you will also be using protein drinks to reach your
protein targets necessary for recovery. In chapter 5, you’ll find a
number of protein shakes and beverage recipes to help you
through this phase. Be sure to check with your care team for
specific guidelines.
WEEK 1
DAY 1 DAY 2 DAY 3
Peanut Butter and

Banana Cream Vanilla Bean Protein
BREAKFAST Chocolate Protein
Protein Shake Shake
Shake
Chocolate-
SNACK High-Protein Milk Orange Pudding Bone Broth (½ cup)
(¼ cup, thinned)
Peanut Butter and

Vanilla Bean Protein Banana Cream
LUNCH Chocolate Protein
Shake Protein Shake
Shake
Low-fat Greek yogurt

SNACK Bone Broth (½ cup) High-Protein Milk without fruit or
seeds (2 ounces)
Commercial protein Peanut Butter and

Vanilla Bean
DINNER shake with at least 20 Chocolate Protein
Protein Shake
grams of protein Shake
Walk for 5 to 10 Walk for 5 to 10 Walk for 5 to 10

EXERCISE minutes at least 3 minutes at least 3 minutes at least 3
times per day times per day times per day
DAY 4 DAY 5 DAY 6 DAY 7
Commercial
Vanilla
protein shake Peanut Butter
Banana Cream Bean
BREAKFAST with at least 20 and Chocolate
Protein Shake Protein
grams of Protein Shake
Shake
protein
Low-fat Greek Chocolate-

yogurt without Orange
High-Protein High-
SNACK fruit or seeds (2 Pudding (¼
Milk Protein Milk
ounces) cup, thinned)
Commercial
Banana
protein shake Peanut Butter
Vanilla Bean Cream
LUNCH with at least 20 and Chocolate
Protein Shake Protein
grams of Protein Shake
Shake
protein
Chocolate-
Orange Bone Broth (½ High-Protein Bone Broth
SNACK
Pudding (¼ cup) Milk (½ cup)
cup, thinned)
Commercial Peanut
protein shake Butter and
Banana Cream Vanilla Bean
DINNER with at least 20 Chocolate
Protein Shake Protein Shake
grams of Protein
protein Shake
Walk for 5
Walk for 5 to 10 Walk for 5 to 10 Walk for 5 to 10 to 10
minutes at minutes at minutes at minutes at
EXERCISE
least 3 times least 3 times least 3 times least 3
per day per day per day times per
day
WEEK 2
DAY 8 DAY 9 DAY 10
Lemon Pie Protein Chocolate-Mint

BREAKFAST Protein Hot Cocoa
Shake Protein Shake
Chocolate-Orange
SNACK High-Protein Milk Pudding (¼ cup, Bone Broth (½ cup)
thinned)
Commercial protein
Banana Cream
LUNCH shake with at least 20 Protein Hot Cocoa
Protein Shake
grams of protein
Low-fat Greek
SNACK Bone Broth (½ cup) High-Protein Milk yogurt without fruit
or seeds (2 ounces)
Commercial protein Peanut Butter and

Chocolate-Mint
DINNER shake with at least 20 Chocolate Protein
Protein Shake
grams of protein Shake
Walk for 5 to 10 Walk for 5 to 10 Walk for 5 to 10

EXERCISE minutes at least 3 minutes at least 3 minutes at least 3
times per day times per day times per day
Commercial
Vanilla Bean Peanut Butter protein shake
Café Mocha
BREAKFAST Protein and Chocolate with at least 20
Protein Blend
Shake Protein Shake grams of
protein
Low-fat Greek
yogurt Chocolate-
High- without fruit Orange High-Protein
SNACK
Protein Milk or seeds (2 Pudding (¼ cup, Milk
ounces) thinned)
Commercial
Lemon Pie Peanut Butter protein shake
Vanilla Bean
LUNCH Protein and Chocolate with at least 20
Protein Shake
Shake Protein Shake grams of
protein
Chocolate-
Low-fat Greek
Orange
Bone Broth (½ High-Protein yogurt without
SNACK Pudding (¼
cup) Milk fruit or seeds (2
cup,
ounces)
thinned)
Banana
Banana
Cream Protein Hot Vanilla Bean
DINNER Cream Protein
Protein Cocoa Protein Shake
Shake
Shake
Walk for 5
Walk for 5 to
to 10 Walk for 5 to 10 Walk for 5 to 10
10 minutes at
EXERCISE minutes at minutes at least minutes at least
least 3 times
least 3 times 3 times per day 3 times per day
per day
per day
PURÉED FOODS
After 1 to 2 weeks tolerating liquids, you can begin transitioning
to a purée diet. Foods at this stage should have the consistency
of a smooth paste—no solid pieces or chunks. Foods that purée
well include soft meats with sauce, fruits, cooked vegetables,
low-fat dairy items, eggs, low-fiber hot cereals, legumes, and
low-fat soups. Most can be puréed in a good blender or food
processor.
Because of stomach capacity restrictions, you will want to
limit your portions to about 2 to 3 ounces (4 to 8 tablespoons) at
a time. Consider adding unflavored protein powder or fat-free
powdered milk to your foods, or continue using protein shakes
to reach your protein goal (at least 60 grams per day).
As you transition from liquids to purées, it is important you
stay hydrated, drinking 48 ounces of fluids per day, including
protein shakes. Also remember that you shouldn’t drink with
meals; wait at least 30 minutes after you finish eating.
Now that your body’s healing, you can begin low-impact
exercises to build strength and flexibility. You can also begin
taking longer walks, or walking more quickly.
Helpful tips:
1. If you experience changes in taste, like a sensitivity to
sweetness, consider adding spices or dried herbs to food and
shakes.
2. If you have nausea or discomfort while eating, take smaller
bites, and make sure you eat very slowly.
3. If you do not have much of an appetite, continue using
protein shakes to meet your daily goals.
WEEK 3
DAY 15 DAY 16 DAY 17
Sweet
Perfectly Soft Scrambled Maple
BREAKFAST Low-fat Greek yogurt
Eggs Protein
Oatmeal
SNACK High-Protein Milk or Protein Shake
Lemon-
LUNCH Homestyle Refried Beans Dijon Tuna Curried Chicken Salad
Salad
Split Pea
DINNER Italian Ricotta Bake Mom’s Turkey Meatloaf
Soup
Walk 20 to 30 minutes, Walk 20 to 30 minutes,

EXERCISE with 5 to 10 minutes of Rest with 5 to 10 minutes of
gentle stretching gentle stretching
Perfectly Perfectly
Soft Sweet Maple Low-fat Greek Soft
BREAKFAST
Scrambled Protein Oatmeal yogurt Scrambled
Eggs Eggs
Homestyle Homestyle
Lemon-Dijon Tuna
LUNCH Refried Split Pea Soup Refried
Salad
Beans Beans

Curried
Italian Ricotta Mom’s Turkey Split Pea
DINNER Chicken
Bake Meatloaf Soup
Salad
Walk 20 to 30 Walk 20 to 30
minutes, with 5 to minutes, with 5 to
EXERCISE Rest Rest
10 minutes of 10 minutes of
WEEK 4
Low-fat
Sweet Maple Protein Perfectly Soft Scrambled
BREAKFAST Greek
Oatmeal Eggs
yogurt
Lemon-
Dijon
LUNCH Southwest Deviled Eggs Classic Turkey Chili
Tuna
Salad
Mom’s
DINNER Italian Ricotta Bake Homestyle Refried Beans Turkey
Meatloaf
Walk 20 to 30 minutes, Walk 20 to 30 minutes,

EXERCISE with 5 to 10 minutes of with 5 to 10 minutes of Rest
Sweet Maple Low-fat

Perfectly Soft Perfectly Soft
BREAKFAST Protein Greek
Scrambled Eggs Scrambled Eggs
Oatmeal yogurt
Southwest
Southwest Curried Chicken
LUNCH Split Pea Soup Deviled
Deviled Eggs Salad
Eggs

Classic
Classic Turkey Italian Ricotta Homestyle
DINNER Turkey
Chili Bake Refried Beans
Chili
Walk 20 to 30 Walk 20 to 30 Walk 20 to 30

minutes, with 5 minutes, with 5 minutes, with 5
EXERCISE to 10 minutes of to 10 minutes of to 10 minutes of Rest
gentle gentle gentle
stretching stretching stretching
SOFT FOODS
A soft-foods diet offers more texture for your tastes, but you still
need to be able to cut through your food with a fork. Food pieces
should be small, tender, and easy to chew. As you transition to a
soft-foods diet, make sure you try only one or two new foods at a
time. Some possibilities for this stage include ground lean meat
or poultry, flaky fish, eggs, cottage cheese, yogurt, soft cheese,
hot cereal, canned or soft fresh fruits (without seeds or skin),
cooked vegetables (without skin), beans, and lentils.
You will likely be eating at least 3 meals with 1 to 2 protein-
rich snacks or shakes to meet your goal of 60 to 80 grams of
protein per day. Each meal should consist of ⅓ to ½ cup of food.
Continue to avoid drinking while you eat. Wait 30 minutes after
a meal to hydrate.
Helpful tips:
1. If you are having difficulty tolerating meats, try something
softer, with more moisture.
2. If you are having difficulty drinking enough fluids (48 to 64
ounces per day), use protein shakes to reach your protein goal
and stay hydrated.
3. If you are not feeling hungry, set alarms to remind yourself to
eat.
4. Try only 1 or 2 new foods at a time.
WEEK 5
Farmers’ Market Low-fat Greek Low-fat cottage

BREAKFAST
Scramble yogurt cheese with soft fruit
Curried Chicken Soy-Ginger Salmon Slow Cooker Salsa

LUNCH
Salad with Bok Choy Chicken
Soy-Ginger Salmon Slow Cooker Salsa Tomato-Basil Cod en

DINNER
with Bok Choy Chicken Papillote

minutes, with 5 to 10 minutes, with 5 to 10 minutes, with 5 to 10
EXERCISE
minutes of gentle minutes of gentle minutes of gentle
Farmers’
Low-fat Greek Sweet Maple Farmers’ Market
BREAKFAST Market
yogurt Protein Oatmeal Scramble
Scramble
Tomato-
Basil Cod Deli meat and Mom’s Turkey Lentil Sloppy
LUNCH
en cheese roll-up Meatloaf Joes
Papillote
Mom’s Turkey Lentil Sloppy West Coast

DINNER Leftovers
Meatloaf Joes Crab Cakes
minutes, with 5 minutes, with 5 minutes, with 5
EXERCISE Rest to 10 minutes of to 10 minutes of to 10 minutes of
gentle gentle gentle
WEEK 6
Low-fat
Perfectly Soft Scrambled
BREAKFAST Breakfast Pizza Greek
Eggs
yogurt
Zucchini
LUNCH West Coast Crab Cakes Classic Turkey Chili Lasagna
Roll-Ups
Halibut
with
DINNER Classic Turkey Chili Zucchini Lasagna Roll-Ups Creamy
Parmesan-
Dill Sauce
20 to 30 minutes of
10 to 15 minutes of light to
cardiovascular
moderate resistance
EXERCISE exercise, plus 5 to 10 Rest
exercises, plus 5 to 10
minutes of gentle
minutes of gentle stretching
stretching
Sweet Maple Low-fat

Perfectly Soft
BREAKFAST Protein Breakfast Pizza Greek
Scrambled Eggs
Oatmeal yogurt
Halibut with Spaghetti

Creamy Low-fat cottage Jambalaya with Squash
LUNCH Parmesan-Dill cheese with soft Vegetarian Chow
Sauce fruit Sausage Mein
Jambalaya with Spaghetti Mom’s

DINNER Leftovers Vegetarian Squash Chow Turkey
Sausage Mein Meatloaf
20 to 30 10 to 15 minutes 20 to 30
minutes of of light to minutes of
cardiovascular moderate cardiovascular
EXERCISE exercise, plus 5 resistance exercise, plus 5 Rest
to 10 minutes of exercises, plus 5 to 10 minutes of
gentle to 10 minutes of gentle
stretching gentle stretching stretching
WEEK 7
Denver
Egg
Denver Egg Muffins
BREAKFAST Protein Pancakes Muffins
with Ham Crust
with Ham
Crust
Classic
Slow
LUNCH Mom’s Turkey Meatloaf Tofu Stir-Fry Cooker
Pulled
Pork
Deli meat
SNACK Low-fat string cheese Low-fat cottage cheese
roll-up
Mahi-
Mahi with
Classic Slow Cooker Pulled
DINNER Tofu Stir-Fry Mango-
Pork
Avocado
Salsa
20 to 30 minutes of 10 to 15 minutes of light to

cardiovascular exercise, moderate resistance
EXERCISE Rest
plus 5 to 10 minutes of exercises, plus 5 to 10
gentle stretching minutes of gentle stretching
Denver Egg Low-fat

Low-fat Greek Protein
BREAKFAST Muffins with cottage
yogurt Pancakes
Ham Crust cheese

Zucchini
Scrambled
Mahi-Mahi with Enchilada
Lemon-Dijon egg with
LUNCH Mango- Boats with
Tuna Salad Cauliflower
Avocado Salsa Meatless
Fried Rice
Crumbles
Hard-boiled Low-fat string Low-fat cottage Deli meat

SNACK
egg cheese cheese roll-up
Blackened
Zucchini Scrambled egg
Salmon
Enchilada Boats with
DINNER Leftovers with
with Meatless Cauliflower
Avocado
Crumbles Fried Rice
Cream
10 to 15
20 to 30 20 to 30
minutes of light
minutes of minutes of
to moderate
cardiovascular cardiovascular
resistance
EXERCISE exercise, plus 5 exercise, plus 5 Rest
exercises, plus 5
to 10 minutes to 10 minutes
to 10 minutes of
of gentle of gentle
gentle
stretching stretching
stretching
WEEK 8
Cheesy
Slow
Cheesy Slow Cooker Low-fat cottage cheese and
BREAKFAST Cooker
Egg Casserole fruit
Egg
Casserole
Barbecue
Chicken
Blackened Salmon with
LUNCH Zoodles with Meat Sauce and
Avocado Cream
Portobello
Pizzas
Deli meat
SNACK Low-fat string cheese Low- fat cottage cheese
roll-up
Soy-
Ginger
Zoodles with Meat Barbecue Chicken and
DINNER Salmon
Sauce Portobello Pizzas
with Bok
Choy
20 to 30 minutes of
10 to 15 minutes of light to
cardiovascular
moderate resistance
EXERCISE exercise, plus 5 to 10 Rest
exercises, plus 5 to 10
minutes of gentle
minutes of gentle stretching
stretching
Sweet
Sweet Maple Cheesy Slow
Low-fat Greek Maple
BREAKFAST Protein Cooker Egg
yogurt Protein
Oatmeal Casserole
Oatmeal
Soy-Ginger Bell
West Coast Crab Deli meat and
LUNCH Salmon with Pepper
Cakes cheese roll-up
Bok Choy Nachos
Deli
Low-fat string Low-fat cottage
SNACK Hard-boiled egg meat
cheese cheese
roll-up
Thai Red
West Coast Bell Pepper
DINNER Leftovers Curry
Crab Cakes Nachos
Chicken
20 to 30 10 to 15 minutes 20 to 30 minutes
minutes of of light to of
cardiovascular moderate cardiovascular
EXERCISE exercise, plus 5 resistance exercise, plus 5 Rest
to 10 minutes of exercises, plus 5 to 10 minutes of
gentle to 10 minutes of gentle
stretching gentle stretching stretching
WEEKS 9 THROUGH FOREVER
You’ve made it through your transitional diet. Congratulations,
and keep up the good work! The sample meal plans for Week 9
and beyond are models of healthy eating for the rest of your life.
GENERAL DIET
When you are ready to move to a general diet, you will no longer
have texture restrictions. Choose your foods wisely, selecting
protein-rich options first and avoiding empty calories. Just as
you moved from liquids to purées and purées to soft foods, be
sure to introduce only one or two new foods at a time. Certain
foods may cause nausea, pain, or vomiting. Breads, dry meats,
fibrous vegetables, and foods high in sugar or fat are often
culprits, and you should continue to limit these.
Stick to three meals and one to two snacks per day, being
attentive to portion sizes. Eventually, most patients are able to
tolerate about ½ to 1 cup of food. Continue to aim for 48 ounces
of fluids and 60 grams of protein daily, the same as on a soft-
foods diet. Be sure to take your supplements and stay active.
WEEK 9
Low-fat
Blueberry-Almond Overnight
BREAKFAST Shakshuka Egg Bake Greek
Oats
yogurt
Philly Cheesesteak–Stuffed Shrimp

LUNCH Thai Red Curry Chicken
Bell Peppers Ceviche
Deli
SNACK Low- fat string cheese Low-fat cottage cheese meat
roll-up
Tempeh
Philly Cheesesteak– BLTA
DINNER Shrimp Ceviche
Stuffed Bell Peppers Lettuce
Wrap
30 to 45 minutes of 15 to 20 minutes of light to

cardiovascular exercise, moderate resistance
EXERCISE Rest
plus 5 to 10 minutes of exercises, plus 5 to 10
gentle stretching minutes of gentle stretching
Blueberry-
Shakshuka Egg Hard-boiled Shakshuka
BREAKFAST Almond
Bake eggs Egg Bake
Overnight Oats
Hawaiian Pork Chicken

Tempeh BLTA Deli meat and
LUNCH Kabobs with Lettuce
Lettuce Wrap cheese roll-up
Pineapple Wraps
SNACK Hard-boiled egg Low- fat string Low- fat Deli meat
cheese cottage cheese roll-up
Hawaiian Pork
Chicken Fish Taco
DINNER Kabobs with Leftovers
Lettuce Wraps Salad
Pineapple
15 to 20
30 to 45 30 to 45
minutes of light
minutes of minutes of
to moderate
resistance
EXERCISE exercise, plus 5 exercise, plus 5 Rest
exercises, plus
to 10 minutes of to 10 minutes of
5 to 10 minutes
gentle gentle
of gentle
stretching
WEEK 10
Perfectly Soft
Perfectly Soft
Scrambled
Scrambled Eggs with Blueberry-Almond
BREAKFAST Eggs with diced
diced ham and Overnight Oats
ham and
veggies
veggies
Shrimp Scampi
LUNCH Fish Taco Salad Sheet Pan Fajitas with Zucchini
Noodles
Low-fat string Deli meat roll-

SNACK Low-fat cottage cheese
cheese up
Lettuce-
Shrimp with Zucchini
DINNER Sheet Pan Fajitas Wrapped
Scampi Noodles
Veggie Burgers
45+ minutes of
20 to 30 minutes of light
cardiovascular
to moderate resistance
EXERCISE exercise, 5 to 10 Rest
exercises, 5 to 10 minutes
minutes of gentle
of gentle stretching
stretching
Make-
Make-Ahead Blueberry-
Low-fat Greek Ahead
BREAKFAST Breakfast Almond
yogurt Breakfast
Burritos Overnight Oats
Burritos
Lettuce- Low-fat
Spinach Dip– Egg Roll
LUNCH Wrapped Stuffed Chicken cottage cheese Bowl
Veggie Burgers and fruit
Hard-boiled Low-fat string Low-fat Deli meat

SNACK
egg cheese cottage cheese roll-up
Pan-
Seared
Spinach Dip– Scallops
DINNER Stuffed Leftovers Egg Roll Bowl with
Chicken Garlic-
Cream
Sauce
20 to 30 minutes
45+ minutes of 45+ minutes of
of light to
moderate
exercise, 5 to exercise, 5 to
EXERCISE resistance Rest
10 minutes of 10 minutes of
exercises, 5 to 10
gentle gentle
minutes of gentle
stretching
CHAPTER 4
Everywhere You Go
While weight loss starts in your kitchen, it continues in many
other places. Setting yourself up for weight-loss success means
taking charge of your lifestyle, learning how to deal with
challenging eating scenarios, and navigating maintenance
mode. It may take time to make new habits stick, but eventually
they will become second nature. If you can, start making
changes prior to surgery— this may be less overwhelming.
EXERCISE
While surgery is by far the biggest step in your weight-loss
journey, exercise can expedite the process by building muscle
mass, reducing stress, and supporting overall wellness. If you did
not exercise regularly before surgery, have no fear. Begin
incorporating small activities into your day to build up stamina
and strengthen the habit. Consider taking a 15-minute walk,
using resistance bands, practicing chair exercises, or stretching.
Even small changes, like parking farther from the entrance at the
grocery store or taking the stairs, are great ways to increase your
activity level.
On the other hand, if you were exercising more regularly
before surgery, ease your way back into the frequency, duration,
and intensity you are familiar with. Many patients report losing
some of their strength and stamina during the early healing
process when they are consuming fewer calories. Practice
patience as you reintroduce your favorite activities to avoid
injury.
For the first month post-op, low-impact exercises are a good
option. Walking is the best exercise for the first few weeks. You
may also benefit from practicing simple yoga poses, stretches,
and deep-breathing exercises.
LATER ON
The American Heart Association recommends at least 150
minutes per week of moderate-intensity aerobic activity or 75
minutes per week of vigorous aerobic activity (or a combination
of both), preferably spread throughout the week. At least two
days per week, add moderate- to high-intensity muscle-
strengthening activity (such as resistance bands or weights).
Increase the amount and intensity of your activity as you get
stronger. If you are not familiar with weight-training exercises,
or you have injuries that prevent you from performing certain
movements, an exercise physiologist or physical therapist may
have suggestions on where to begin.
BETTER WITH TWO

If you are struggling to motivate yourself to exercise, a workout
buddy might be the answer. They can help you show up to
workouts that you were thinking about skipping, push you to
work out a little harder, or just make your experience more fun.
They may even be able to help you beat the intimidation factor
of trying a new class or activity.
JOURNALING
One of the best ways to stay on track is through journaling. What
you can measure, you can manage! Prior to surgery, you may
have had some practice with tracking your food intake, but now
you can expand into tracking your measurements, fluid intake,
bowel movements, energy level, mood, exercise, and more.
Some patients like to plan their day in their journal so they
know what they will be eating and doing for exercise.
Throughout the day, you can reference your journal to make
sure you’re on track. You can use a journal and pen or a phone
app like Baritastic or MyFitnessPal.
RESTAURANTS
At some point post-op, you will find yourself at a restaurant,
ordering takeout, or maybe at a special social event. These
should be fun, not stressful, times. If you know where you’re
eating, check out the restaurant’s menu ahead of time.
Determine what you plan to eat before you arrive so you won’t
be tempted with other choices when you’re hungrier. There is
no reason you have to order an entrée for your meal; check out
the appetizer or side-dish menu to piece together your own
meal rich in protein and veggies. With a little planning and
practice, you’ll be in control.
Here are some tips for eating out:
• Do not try new foods or textures for the first time when eating
out. If you aren’t sure of what to get, opt for softer textures that
will likely be more tolerable.
• Avoid fried foods, doughy or sticky carbs, cream sauces, sweet
drinks, and desserts.
• It’s okay to be picky; most restaurants are used to patrons
asking for substitutions or changes to their meals. Feel free to
ask if they can swap out a starch for veggies, serve your
dressing or sauce on the side, or provide you with a half
portion rather than a full serving.
• Ask if those you are eating with would like to share a meal, or
plan to save your leftovers for the next day.
A FRIEND’S HOUSE
Eating at a friend’s house can sometimes be more difficult than a
restaurant; not only are there fewer foods for you to choose
from, you also know the chef personally. Imagine arriving to a
dinner party where your friend announces that she’s prepared a
creamy pasta dish, steak, and garlic bread. This might have been
doable pre-surgery, but what now? Here are some tips to make
the situation easier:
• Call your friend ahead of time and ask what will be on the
menu.
• Offer to bring a side dish that fits into your diet guidelines to
contribute to the meal.
• Alternatively, eat a balanced meal 1 to 2 hours before you
arrive.
HOLIDAYS
The holidays are a time of celebration, which often means food
and alcohol. They can be full of temptation and nostalgia.
Imagine that you show up to a holiday party and are
immediately greeted with a glass of champagne from a close
friend. Next, you see a large buffet filled with all your favorite
meats, sides, and desserts. How do you deal with this situation
once you’ve had surgery? Here are some suggestions:
• Eat a protein-rich meal or snack before an event.
• Situate yourself away from any appetizers or buffet tables to
avoid eating “just because it’s there.”
• Bring a side dish you can eat and share.
• Survey a buffet before getting your plate. Aim for a small
protein, veggies, and if necessary, a small portion of a carb you
can’t live without.
• If you choose not to drink, but don’t want people asking why,
consider asking the bartender for a cocktail glass with water, a
splash of juice, and a lime wedge.
SNACKING
Most bariatric patients are unable to meet their protein and
caloric needs in three meals. Instead, they are encouraged to eat
snacks between meals, meaning they will eat four to six total
times per day. When choosing a snack, make sure to include a
source of protein. Take nonperishable items like protein bars,
jerky, nuts, and seeds with you when you’re on the go and need
a healthy option.
Here are some other snack ideas:
Apple slices with peanut butter

Deli meat and cheese
Hard-boiled eggs
Hummus and vegetables
Low-fat cottage cheese
Low-fat Greek yogurt and berries
Low-fat string cheese and almonds
Protein bars
Protein shakes
Tuna or chicken salad wrapped in lettuce
Turkey jerky and sliced apple
IN A RUSH
Even with good intentions and healthy habits, there will
inevitably be days when you just don’t have time to prepare a
meal or cook. In the past, you may have found yourself pulling
up to the drive-through or ordering a pizza. Now, your backup
plan needs an upgrade. Consider stopping at a grocery store and
picking up a rotisserie chicken and vegetables you can steam,
making breakfast for dinner, heating up a low-carb frozen meal,
or just grabbing a protein shake.
HYDRATION TIPS
As a bariatric patient, you will need to make hydration a lifelong
priority—not just in the early weeks post-op. Adequate fluid
intake beyond your initial recovery will help with weight loss,
prevent constipation, and increase your energy levels. Build on
habits you established in the early weeks after your surgery.
Begin each day with a glass of water, and carry a reusable water
bottle with you throughout the day.
ALCOHOL
If you enjoyed alcoholic beverages on occasion before surgery,
you may be wondering whether you can continue to do so post-
op. The short answer is yes, but in moderation and with some
modifications. Generally, you should wait 3 to 12 months after
surgery to drink. If you do begin drinking again, your blood-
alcohol level can peak higher and faster due to your altered
metabolism. Additionally, consuming less food leads to faster
absorption into the bloodstream. For many post-op patients, it
only takes a single drink to elevate the blood-alcohol level to the
point of intoxication, so it’s important never to drink and drive.
Additionally, patients with a history of addiction are at a
higher risk for transference addiction, in which patients trade
their food addiction for other addictive behaviors. These include
shopping, gambling, sex, drugs, or alcohol. It’s important to
consult a doctor if you notice any behavioral changes in
yourself.
COCKTAIL HOUR
If you decide to drink alcohol, make sure you are not eating at the
same time, and aim for options low in sugar and calories—white or
red wines, vodka mixed with a light cranberry juice, or whiskey on
the rocks. Avoid sugary mixers and anything carbonated.
And just because you go to happy hour, doesn’t mean you
have to drink. Enjoy the social aspect, and catch up with friends. If
you want to have a drink in your hands, but don’t want alcohol, opt
for iced tea or coffee, water with a lime wedge, or sugar-free juice.
ADDITIONAL TIPS:
• Alcoholic beverages can be dehydrating, so be sure to drink
plenty of water when consuming them.
• Eat a snack or drink water before you arrive.
• If you plan to eat, look for protein-rich options like
hummus and veggies, shrimp and cocktail sauce, steamed
edamame, steak bites, or mini-sliders without the buns.
BEYOND RECOVERY
After you have reached your goal weight, you might feel like
you’ve reached the finish line. But even with a powerful tool like
weight-loss surgery, lost weight can be regained if you don’t
make healthy choices habit. This is no reason to be frightened—
you already have the skills you need to succeed. Weight
maintenance, however, can be a different journey than weight
loss.
MAINTENANCE
Between 6 and 24 months post-op, many patients will reach a
weight they would like to maintain. Generally, patients who
undergo gastric band, sleeve, or bypass surgeries will lose about
40 to 80 percent of their excess weight, with gastric bypass
patients typically losing the most. There are many factors that
will impact this timeline—a patient’s starting weight, dietary
choices, level of activity, and so on. How long it will take you to
meet your weight-loss goal is dependent on the dietary and
lifestyle choices you make as well as your health history and
genetics.
While weight loss requires a caloric deficit and somewhat
rigid dietary structure, weight maintenance allows for a bit more
flexibility. However, to avoid regaining weight, patients need to
continue to make healthy choices daily, focusing on protein-
rich options and avoiding foods high in sugar and fat.
CHANGES YOU MAY NOTICE

Bariatric surgery has been shown to improve or resolve many
conditions related to obesity. Additionally, patients report
positive long-term effects such as reduced hunger, better
portion control, increased energy, reduced joint pain, better
sleep quality, reduced use of medications for related diseases
(like diabetes), and increased self-esteem.
SUPPORT SYSTEMS
One of the fundamental pillars to successful weight loss and
maintenance is your support system. This may include family
and friends but also coworkers, medical providers, and peers
from a bariatric surgery support group. The level of support you
need will likely vary over time. Research shows that those who
attend follow-up appointments and support groups on a regular
basis have a better likelihood of losing weight and keeping it off.
FOOD RULES FOR MAINTENANCE

As you know by now, surgery is just a tool. Maintaining your
achievements requires a lifelong commitment to a healthy
lifestyle. It can be easy to rebound and regain weight if you
return to unhealthy habits like grazing, drinking high-calorie
beverages, eating high-sugar and high-fat foods, and cutting
back on exercise.
As your body adjusts over time, you may notice that you can
eat larger portions or tolerate more varieties of food relative to
the first few months after surgery. Patients with adjustable
gastric bands may need band fills to ensure portion-size
restriction and food tolerance. Gastric bypass patients may
experience a decrease in dumping syndrome and resolution of
food intolerances, making it easier to eat more. Don’t worry—
these changes are common. But they should not change how
you adhere to foundational nutrition guidelines.
1. Protein will always be a priority. Aim for protein at every

meal, and snack as a way to meet your daily targets, but more
importantly, to stay full and satisfied longer. Additionally,
protein should be eaten first at meals, then produce, and
finally whole grains. Aim for at least 60 to 80 grams per day, or
as recommended by your medical team.
2. Make healthy choices. Of course, there will be holidays and
special occasions, but what you do most days is more
important than what you do every once in a while. Aim for
lean proteins, vegetables, fruits, nuts, seeds, and whole grains.
If you have an indulgent day, no need to be hard on yourself;
instead aim to get back on track the next day.
3. Stay hydrated. Aim for low-calorie, low-sugar beverages to
keep you hydrated. It is easier to drink calories than to eat
calories. Be mindful about liquid calories from fat, sugar, and
alcohol.
4. Take your supplements as instructed. Vitamins and minerals
are important to take for the rest of your life. However, what
you need may change over time. Be sure to check in with
your doctor for follow-up care.
5. Exercise regularly. Exercise is a key component of weight
maintenance wellness. Increase the duration, intensity, and
frequency of your workouts as you are able, or try new
activities to stay engaged.
PLATEAUING
On your journey, it is normal to go days or weeks without losing
weight. Plateaus can be extremely frustrating, but rather than
focusing on the scale, use these opportunities to measure other
changes that are taking place. Are your clothes fitting in a new
way? Has your shape changed? Even though the scale might not
show it, your body may still be changing.
OVERCOMING PLATEAUS
If more than three weeks pass without a change on the scale, it
might be a good opportunity for self-assessment. Examine your
food intake, switch up your exercise routine, get more sleep, talk
to a dietitian, or attend a bariatric support group meeting.
STAYING ON TRACK
As you move forward, here are some tips to help you make
healthy decisions about food and more:
1. Plan meals and snacks.

2. Read labels.
3. Measure portions.
4. Track your food intake.
5. Make protein a priority.
6. Stay away from foods and beverages high in sugar and fat.
7. Hydrate between meals.
8. Take small bites, chew well, and eat slowly.
9. Take recommended supplements.
10. Explore more ways to be active.
11. Aim for at least 6 to 8 hours of sleep every night.
12. Practice stress-management techniques.
13. Follow up with your bariatric clinic for ongoing support.
ENJOY YOURSELF
You now have the tools you need to reach your weight-loss
goals at your fingertips. Enjoy the ride—you’ve got this. And in
between hard work, don’t forget to celebrate your successes,
weight-related or not. You are worth it. Now, on to the kitchen!
The recipes that follow include detailed instructions and
nutrition information. Throughout, you’ll also find tips for
adapting dishes to boost nutritional value, vary flavor, and make
use of seasonal produce. Post-op–stage icons will also help you
navigate your transitional diet; you’ll find many recipes can be
altered for you to enjoy at every stage of your recovery and
beyond.
CHAPTER 5
Early Post-Op Foods

In this chapter, you will find recipes to help you make
the transition from a full-liquid to general diet. They are
designed to be protein and nutrient rich, but also
exciting for your taste buds. Many can be altered for you
to enjoy throughout various stages of your recovery.
High-Protein Milk
Chocolate-Raspberry Truffle Protein Shake
Peanut Butter and Chocolate Protein Shake
Protein Hot Cocoa
Bone Broth
Chicken Zoodle Soup
Split Pea Soup
High-Protein Milk
Protein drinks do not need to be fancy or expensive. A simple mixture
of low-fat milk and milk powder can offer the protein boost you need
when recovering from surgery. You may notice sensitivities to sweet
flavors or other taste changes after surgery. This recipe provides a
neutral flavor compared with other protein shakes.
SERVES 4 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES

4 cups low-fat milk
1⅓ cups instant nonfat dry milk powder
1. In a large pitcher, mix the milk and milk powder well.
2. Chill in the refrigerator for up to 5 days.
Post-Op Serving Suggestions
Ingredient tip: With gastric bypass surgery, there is a risk you may
become lactose intolerant. If you notice that you no longer tolerate
cow’s milk after surgery, consider trying lactose-free cow’s milk (like
Fairlife) or soy milk, both of which are good sources of protein. You
can also substitute whey protein isolate for powdered milk to boost
the protein content of your shake.
Per Serving: Calories: 127; Total fat: 3g; Protein: 11g; Carbohydrates: 15g; Fiber: 0g; Sugar:
15g; Sodium: 162mg.
It can be challenging to meet your fluid goals after surgery due to
restricted stomach capacity and not being able to drink with your
meals. Adding a boost of flavor to your water is a great way to make it
more appealing. Make a large pitcher of infused water to keep in the
refrigerator for the week.
MAKES 8 CUPS / PREP TIME: 5 MINUTES / TOTAL TIME: 35

MINUTES
8 cups water
1 lemon, sliced
1 lime, sliced
½ cucumber, sliced
2 fresh mint sprigs
1. In a 2¼-quart pitcher, combine the water, lemon, lime,
cucumber, and mint. Muddle, if desired.
2. Chill for 30 minutes before drinking, or for best flavor,
overnight.
Seasonal substitution: Try a variety of fruit and herb combinations

to create your own spin on this hydrating beverage. Use seasonal
fruits for the best quality and flavor.
Fruit
Pome: Apples, pears
Citrus: Lemons, limes, grapefruits, oranges
Berries: Strawberries, raspberries, blueberries, blackberries
Tropical: Mangos, papayas, pineapple, bananas, kiwis, starfruit
Melon: Honeydew, cantaloupe, watermelon
Other: Cherries, plums, nectarines, peaches
Herbs
Mint, basil, rosemary, lavender, thyme, cilantro, stevia
Per Serving: Calories: 8; Total fat: 0g; Protein: 0g; Carbohydrates: 3g; Fiber: 1g; Sugar: 0g;
Sodium: 1mg.
Sometimes you can’t beat the classics. This vanilla protein shake
recipe is just that: simple and not too sweet. The Greek yogurt in this
recipe provides extra creaminess and offers a boost of probiotics,
which are great for digestion and the immune system and have even
been shown to help with weight loss.

1 cup low-fat milk
½ cup low-fat, vanilla Greek yogurt
1 teaspoon vanilla extract
1 scoop (¼ cup) vanilla protein powder
4 ice cubes
1. In a blender, combine the milk, yogurt, vanilla, protein
powder, and ice. Blend on high for 2 to 3 minutes, until the
protein powder has dissolved and the mixture is smooth.
2. Pour half of the shake into a glass, and enjoy.
3. Store the remaining half in an airtight container in the
refrigerator for up to a week, and reblend prior to serving.

Ingredient tip: Did you know that cow’s milk is an excellent source
of both protein and calcium? One cup of milk contains 300 milligrams
of calcium, which is good for bone and muscle health and may offer
protection against other diseases.
12g; Sodium: 78mg.
This banana cream shake recipe will remind you of a slice of
grandma’s cream pie. The creamy texture and banana flavor will
satisfy any sweet tooth. Add a dash of cinnamon or a small dollop of
sugar-free whipped cream on top for an extra treat.

1½ cups low-fat milk
¼ cup low-fat, plain Greek yogurt
1 small banana
1 tablespoon sugar-free instant banana pudding mix
1. In a blender, combine the milk, yogurt, banana, vanilla,
protein powder, and pudding mix. Blend on high for 2 to 3
minutes, until the powder has dissolved and the mixture is
smooth.

19g; Sodium: 263mg.
Need a taste of the tropics? This mixture of coconut and pineapple
will have you believing that you’re relaxing beachside. Adding
flavorings to protein shakes, like the coconut extract used in this
recipe, can be a great way to add taste without extra calories or sugar.

1½ cups unsweetened coconut milk
½ cup low-fat cottage cheese
1 cup frozen pineapple chunks
1 teaspoon coconut extract
4 or 5 ice cubes
Sugar substitute, for added sweetness (optional)
1. In a blender, combine the coconut milk, cottage cheese,
pineapple, coconut extract, protein powder, ice, and sugar
substitute (if using). Blend on high until smooth.

Ingredient tip: Since you’ll want to avoid sugar as best you can,
consider sugar substitutes for added sweetness. Stevia, erythritol, and
monk fruit are all acceptable sugar substitutes that can be found in
powdered or liquid form at most grocery stores.
13g; Sodium: 250mg.
Bariatric surgery patients who have undergone surgery often notice
that sweet flavors can be overly sweet. Instead, they prefer alternative
flavors, such as tart options. This lemon pie shake is so creamy and
rich—it tastes exactly like a piece of lemon meringue pie! This makes
for a great breakfast or evening treat.

1 cup low-fat milk
½ cup low-fat, plain Greek yogurt
½ medium banana
1 teaspoon lemon zest
2 teaspoons freshly squeezed lemon juice
⅛ teaspoon lemon extract
¼ teaspoon vanilla extract
2 to 4 ice cubes
1. In a blender, combine the milk, yogurt, banana, lemon zest,
lemon juice, lemon extract, vanilla, protein powder, and ice.
Blend on high until smooth.

Prep tip: Freeze leftover banana halves for future blending. Slice into
¼-inch rounds and lay flat on a wax paper–lined baking sheet. Freeze
for at least 1 hour before transferring rounds from the baking sheet to
a freezer bag. Store for up to 3 months.
15g; Sodium: 95mg.
You may have been encouraged to forgo caffeine after surgery until
you have a good handle on your hydration. The good news is that you
can still get your coffee flavor fix by using decaffeinated coffee in
your protein shake. Not only will your taste buds love the flavor, your
body will love the protein.

½ cup low-fat milk
1 cup decaffeinated coffee, brewed and chilled
1 teaspoon unsweetened cocoa powder
½ teaspoon vanilla extract
4 ice cubes
1. In a blender, combine the milk, coffee, protein powder, cocoa
powder, vanilla, and ice. Blend on high until smooth.

Ingredient tip: Use sugar-free coffee syrup to vary taste without
adding calories or sugar.
Sodium: 33mg.
Adding leafy greens to your smoothies not only turns them a lovely
green color, it also has a number of amazing health benefits. Leafy
greens, like the spinach in this recipe, are nutrient powerhouses.
Spinach is a great supporter of your immune system, healthy bones,
and a healthy heart—which is why this recipe is appropriately named
the Green Machine.

1½ cups water
½ medium banana
½ small Granny Smith apple
2 loose handfuls spinach
1 small handful fresh parsley
¼ avocado, peeled
Juice of 1 lemon
1. In a blender, combine the water, banana, apple, spinach,
parsley, avocado, lemon juice, and protein powder. Blend on
high until smooth.

Ingredient tip: Avocado lends this shake a wonderfully creamy
texture, but even better, it’s an excellent source of nutrients.
Avocados contain heart-healthy unsaturated fats and are packed
with fiber, both of which are great for keeping you regular after
surgery.
8g; Sodium: 38mg.
Chocolate-Raspberry Truffle Protein
Shake
The world is filled with many chocolate lovers, and if you’re one of
them, just know that you don’t have to forgo one of your favorite
treats after surgery. Add extra cocoa powder to protein shakes for an
extra dose of chocolate heaven. Based on seasonal availability, swap
out the raspberries for a different berry for a twist on the flavor.

1 cup low-fat milk
1 scoop (¼ cup) chocolate protein powder
2 teaspoons unsweetened cocoa powder
½ cup frozen raspberries
1. In a blender, combine the milk, protein powder, cocoa
powder, vanilla, and raspberries. Blend on high until smooth.

Ingredient tip: Raspberries, and other berries, are a great source of
fiber and antioxidants. Look for less-expensive berries in the freezer
section of your grocery store. Use them in smoothies or Greek yogurt,
or blend alone for a frozen treat.
24g; Sodium: 176mg.
Peanut Butter and Chocolate Protein
Shake
Chocolate and peanut butter is one of the most historic flavor
combinations to date, but many of the popular treats contain loads of
sugar and fat, which are off-limits after surgery. This shake is a great
way to satisfy your craving without throwing yourself off course.

1 cup low-fat milk
1 scoop (¼ cup) chocolate whey protein powder
2 tablespoons powdered peanut butter
1 tablespoon unsweetened cocoa powder
3 ice cubes
1. In a blender, combine the milk, yogurt, protein powder,
peanut butter, cocoa powder, and ice. Blend on high until
smooth.

Ingredient tip: Peanut butter is a good source of protein, but in
uncontrolled portions, it is high in fat and calories. Powdered peanut
butter is a great alternative to regular nut butter, because it packs in
the flavor and most of the protein without the extra calories, fat, and
sugar.
12g; Sodium: 170mg.
This classic smoothie recipe is always a hit among adults and children
alike. To make this shake even more fun, pour the smoothie mixture
into ice pop molds and freeze for a tasty treat.

1 cup low-fat milk
1 cup frozen mixed berries
1 small handful spinach
1 tablespoon freshly squeezed lemon juice
1. In a blender, combine the milk, yogurt, protein powder,
berries, spinach, vanilla, and lemon juice. Blend on high until
smooth.

Seasonal substitution: To save money when fruits are not in season,
shop for frozen fruit in the freezer section of your grocery store.
Frozen fruit, in place of ice, will add thickness to your shakes. Look for
bags that are 100 percent fruit and do not contain added sugars.
16g; Sodium: 109mg.
Protein Hot Cocoa
Hot cocoa is a perfect treat during the cold winter months when you
are cozied up on the couch watching holiday movies. However, many
of the classic cocoa recipes are high in sugar and calories. Boost the
protein content of sugar-free cocoa powder with milk and protein
powder for a creamy, nutrient-rich drink.
SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES /

TOTAL TIME: 10 MINUTES
1 cup low-fat milk
1 package sugar-free hot chocolate mix
1. In a small saucepan over medium-low heat, whisk together
the milk, hot chocolate mix, and protein powder.
2. Whisk continuously just until warm. Do not boil.
3. Pour into a heat-proof mug, and enjoy.
Ingredient tip: For a twist in flavor, dress up your cocoa with sugar-
free coffee syrups or extracts, like peppermint.
19g; Sodium: 332mg.
If you love the rich taste of chocolate and the cooling flavor of mint,
this shake, reminiscent of a peppermint patty, is a perfect choice.
Using mint extract, as this recipe calls for, gives you all the flavor
without the added sugar or fat.

1 cup low-fat milk
½ cup low-fat cottage cheese
1 scoop (¼ cup) chocolate protein powder
1 tablespoon cocoa powder
¼ teaspoon mint extract
4 ice cubes
1. In a blender, combine the milk, cottage cheese, protein
powder, cocoa powder, mint extract, and ice. Blend on high
until smooth.

Ingredient tip: Adding cottage cheese to shakes is a great way to
vary texture and boost protein. Every cup of cottage cheese packs in
28 grams of protein. Look for varieties low in fat at your local grocery
store.
12g; Sodium: 307mg.
Bone Broth
Bone Broth is a delicious sipping fluid to incorporate during the liquid
diet and beyond. This flavorful liquid is prepared like stock but is
cooked for much longer. The extended cooking period allows for the
release of nutrient-packed collagen and minerals from the animal
bones, which are great for supporting post-op healing and hair, skin,
and nail growth.
MAKES ABOUT 12 CUPS, DEPENDING ON THE LENGTH OF

COOKING TIME / PREP TIME: 1 HOUR / COOK TIME: 12+ HOURS /
TOTAL TIME: 13+ HOURS
2 pounds beef bones (ideally joints and knuckles)
1 gallon water
2 tablespoons apple cider vinegar
1 onion, roughly chopped
2 large carrots, roughly chopped
2 celery stalks, roughly chopped
1 tablespoon salt
1 teaspoon peppercorns
1 bunch fresh parsley (or herbs of your choosing)
2 garlic cloves
1. Preheat the oven to 350°F.
2. Place the bones on a baking sheet and roast for 30 minutes.
3. Transfer the bones to a stock pot, add the water and vinegar,
and let sit for 30 minutes.
4. Add the onions, carrots, and celery, and bring to a boil.
5. Transfer to a slow cooker, and add the salt and peppercorns.
Cook on low for 12 to 24 hours, using a spoon to periodically
remove any impurities that float to the surface.
6. During the last 30 minutes of cooking, add the parsley and
garlic.
7. Remove from the heat and let cool. Strain with a fine metal
strainer.
8. Once cooled, skim the fat from the broth (if desired).
9. Transfer to air-tight jars. Store in the refrigerator for up to 5
days or in the freezer for up to 3 months. For easy use in
recipes, freeze in ice cube trays and then transfer to a large
freezer bag.
Prep tip: When you are cooking other meals, save vegetable scraps
in a bag in your freezer. These bits and pieces can be added to Bone
Broth during cooking for extra flavor and nutrition. You can also save
and substitute chicken bones, or use a combination of whatever you
have on hand.
Sodium: 581mg.
Some of the simplest recipes are the best for that reason. Scrambled
eggs are a great transitional food after graduating from the liquid diet
because they are soft, easy to digest, and rich with protein. While this
is traditionally a breakfast food, scrambled eggs can be a quick-and-
easy answer to weeknight dinners, too.

2 large eggs
2 tablespoons low-fat milk
1 tablespoon shredded cheese of your choice
Salt
Freshly ground black pepper
1. In a small bowl, whisk together the eggs and milk.
2. Heat a small skillet over low heat.
3. Pour the egg mixture into the pan, add the cheese, and gently
stir with a rubber spatula, scraping the sides of the pan as
needed while it cooks. Season with salt and pepper to taste.
4. Cook for roughly 8 to 12 minutes, until the eggs form soft and
fluffy small curds. The eggs should not brown.
5. Transfer to a plate, and enjoy.

Ingredient tip: Once you are on a soft-foods diet, add variety to
your breakfast with softly cooked vegetables, finely diced Canadian
bacon, salsa, or sliced avocado.
2g; Sodium: 212mg.
Oatmeal is a favorite breakfast food for many because it’s warm and
filling. Oats are a great source of fiber, vitamins, and minerals. Studies
have shown that the fiber in oats helps reduce cholesterol levels and
protect cardiovascular health.

2 cups low-fat milk
1 pinch salt
1 cup old-fashioned rolled oats
¼ teaspoon maple extract
1 teaspoon brown sugar substitute
1. In a small saucepan over medium heat, heat the milk and salt
until boiling.
2. Add the oats, and cook for 10 minutes.
3. Remove from the heat and cool to 140°F, using a liquid, meat,
or candy thermometer to check the temperature.
4. Mix in the unflavored protein powder and flavorings, stirring
well until powder has dissolved, and serve.

Seasonal substitution: Incorporate seasonal flavors throughout the
year to make oatmeal more exciting. You might try apples with
cinnamon, berries with nuts, cherries with almonds and vanilla extract,
or peanut butter with strawberries.
12g; Sodium: 218mg.
Perfect during the puréed diet, this recipe packs flavor without the
added fat found in most restaurant refried beans. Beans are a great
vegetarian source of protein and provide 10 grams of fiber per cup.
They also provide large amounts of potassium and iron.

1 tablespoon extra-virgin olive oil
¼ onion, diced
1 garlic clove, minced
½ teaspoon ground cumin
¼ teaspoon chili powder
1 (15-ounce) can pinto beans, drained and rinsed
½ cup chicken broth
1. In a small skillet over medium heat, heat the oil. Add the
onion, garlic, cumin, and chili powder, and sauté until the
onion is soft, about 3 minutes.
2. Add the beans and broth, and bring to a simmer.
3. Mash the beans with a potato masher.
4. Continue to simmer until well mashed, leaving some chunks
if desired, and serve.

Prep tip: Serve with 1 to 2 tablespoons shredded cheese or ¼ cup
cottage cheese mixed with salsa.
2g; Sodium: 742mg.
Fish and seafood are great options after surgery because they are
high in protein and low in calories. Canned tuna is inexpensive and
usually easy to tolerate after surgery. This recipe is great to make
ahead on the weekend and portion out for weekday lunches.
Consider wrapping in lettuce leaves, eating on top of thinly sliced
cucumber or celery, stuffing in tomatoes, or using as a filling in
zucchini boats topped with Cheddar cheese for a spin on a tuna melt.

2 (5-ounce) cans water-packed tuna, drained
½ cup mayonnaise
2 teaspoons freshly squeezed lemon juice
2 teaspoons dill pickle juice
Salt
1. In a medium bowl, mash the tuna with a fork.
2. Add the mayonnaise, lemon juice, mustard, and pickle juice,
and season with salt and pepper to taste. Mix until well
combined, and serve.

Ingredient tip: To increase your protein intake, consider substituting
low-fat, plain Greek yogurt for mayonnaise, or adding powdered egg
whites. For extra flavor and to vary texture, add chopped celery, red
onion, and dill pickles once you have transitioned to a general diet.
3g; Sodium: 384mg.
Chicken salad is a great dish that can be prepared on the weekend
and used for lunches or snacks throughout the week. This recipe can
be modified for the soft-food stage, and additional ingredients can be
added in when crunchier textures are allowed. After you have
advanced to a general diet, consider using lettuce leaves as a wrap to
eat this more easily.

½ cup loose cilantro leaves, coarsely chopped
2 tablespoons curry powder
1 tablespoon ground turmeric
1 teaspoon salt
1 teaspoon freshly ground black pepper
Meat of 1 rotisserie chicken, shredded, skin removed (roughly 3
cups)
1. In a large bowl, mix the yogurt with the cilantro leaves, curry
powder, turmeric, salt, and pepper. Taste, and adjust spices if
necessary.
2. Mix in the chicken, stir well until combined, and serve.

Ingredient tip: Once you have transitioned to a general diet,
consider adding the following ingredients for extra flavor and varied
texture:
3 scallions, diced
1 Honeycrisp apple, diced
3 celery stalks, thinly sliced into half moons
½ cup red seedless grapes, halved
¼ cup sliced almonds
Sodium: 801mg.
Starchy sides are a common component to the American diet, but
they do not bode well for weight loss. Finding healthier alternatives
after surgery is important to help you stay on track without feeling
deprived. Cauliflower is a versatile vegetable that can be used as a
low-carb alternative to potatoes, as shown in this recipe. Serve with
Mom’s Turkey Meatloaf, Lentil Sloppy Joes, or Gyro-Style Meatballs.

4 cups cauliflower florets
1 teaspoon extra-virgin olive oil
3 garlic cloves, minced
⅓ cup grated Parmesan cheese
1 tablespoon low-fat cream cheese
½ teaspoon salt
1. In a large pot, bring ¼ cup of water to a boil. Add the
cauliflower florets. Cook, covered, for 3 to 8 minutes, or until
fork tender. Drain and discard the steaming liquid.
garlic, and sauté until aromatic, 1 to 2 minutes.
3. In a food processor or high-speed blender, blend the
cauliflower, garlic, cheeses, and salt until smooth. Serve warm.

Ingredient tip: Increase the protein content of this dish by adding
cottage cheese, powdered egg whites, or unflavored protein powder.
4g; Sodium: 972mg.
Chicken Zoodle Soup
It doesn’t get more comforting than a bowl of chicken noodle soup.
However, noodles are high in carbohydrates and can be difficult to
tolerate after surgery. As a healthier alternative, zucchini noodles (also
known as “zoodles”) can be used to provide texture and extra
nutrients. Use a vegetable peeler or grater if you don’t have a
spiralizer, or just add in chopped zucchini.

2 large zucchini
½ onion, diced
2 celery stalks, diced
1 large carrot, diced
½ teaspoon dried basil
½ teaspoon dried oregano
6 to 8 cups chicken broth
2 chicken breasts, cooked and shredded or finely diced
2 dried bay leaves
Salt
1. Using a spiralizer, spiralize the zucchini. Cut into desired-
length noodles. Set aside.
2. In a large stock pot over medium heat, heat the oil. Add the
onions, celery, carrots, garlic, basil, and oregano. Sauté for 3
minutes.
3. Add the broth, chicken, and bay leaves. Bring to a boil.
4. Simmer for 15 minutes.
5. Add the zucchini, and simmer for 5 minutes more. Add salt
and pepper to taste. (If preparing the soup for another day,
consider adding zucchini when reheating to preserve its
freshness.)
6. Remove the bay leaves, and serve.
Ingredient tip: Instead of zucchini noodles, try chopped cabbage.

Using half of a medium cabbage, cut half-inch strips that you can toss
into the soup in the final 5 minutes of cooking.
5g; Sodium: 252mg.
Split Pea Soup
Legumes are a good source of fiber and a great vegetarian protein
source. They are also very easy to digest after surgery and can be
added to many recipes for extra texture and flavor. If you have not
cooked with dried legumes, they might seem like a lot of work, but
fear not. As this recipe demonstrates, making this delicious soup is
easy-PEAsy.
MAKES 1 GALLON / PREP TIME: 10 MINUTES / COOK TIME: 1 HOUR

10 MINUTES / TOTAL TIME: 1 HOUR 20 MINUTES
2 large carrots, chopped
1 medium onion, diced
4 cups chicken broth
2 cups water
Salt
2 dried bay leaves
1 (16-ounce) bag green split peas
1. In a large stock pot over medium heat, heat the oil.
2. Add the carrot, onion, and garlic. Sauté until soft, 5 to 7
minutes.
3. Add the broth, water, salt and pepper to taste, bay leaves, and
split peas. Stir well, and bring to a boil.
4. Reduce to a simmer, cover, and let cook for 1 hour, or until the
peas are soft.
5. Remove the bay leaves, and serve immediately.
Ingredient tip: For extra flavor and protein, add 1 pound cooked,
diced ham in the final 15 minutes of cooking.
Sodium: 264mg.
Chili is a hearty balance of protein, veggies, and fiber that will keep
you feeling full and energized long after eating. Additionally, leftovers
can be frozen in small, freezer-safe containers and easily reheated for
future meals.
SERVES 8 / PREP: 10 MINUTES / COOK TIME: 30 MINUTES / TOTAL

TIME: 40 MINUTES
2 tablespoons extra-virgin olive oil
1 large onion, finely chopped
2 green bell peppers, finely chopped
4 teaspoons minced garlic
1 teaspoon dried oregano
2 tablespoons ground cumin
3 tablespoons chili powder
1 (28-ounce) can diced tomatoes
1 (8-ounce) can tomato purée
2 tablespoons tomato paste
1 (14.5-ounce) can kidney beans
OPTIONAL TOPPINGS
Low-fat, plain Greek yogurt

Shredded low-fat cheese
Scallions
1. Heat a large skillet over medium-high heat. Place the ground
turkey in the skillet. Using a wooden spoon, break it into
smaller pieces and cook until browned, 7 to 9 minutes.
2. Meanwhile, in a medium to large pot over medium heat, heat
the olive oil.
3. Add the onions, bell pepper, garlic, and spices to the pot, and
sauté until soft, 5 to 7 minutes.
4. Add the turkey to the pot, and break into smaller pieces.
5. Mix in the diced tomatoes, tomato purée, tomato paste, and
kidney beans. Bring to a boil.
6. Reduce to a simmer, cook for 15 to 20 minutes, and serve.
Ingredient tip: Greek yogurt is a fantastic substitute for sour cream

in recipes. It has five times the protein content and much less fat.
Purée this recipe and top with melted cheese or enjoy over Garlic-
Parmesan Cauliflower Mash.
11g; Sodium: 838mg.
When you think of Italian food, it’s hard not to think of cheese and
pasta. Unfortunately, many patients find they can no longer tolerate
the texture of pasta after surgery, and you may want to avoid it in any
case, due to its high carbohydrate content. Fortunately, this recipe
serves up the delicious flavors of lasagna without the noodles.
SERVES 6 / PREP TIME: 5 MINUTES / COOK TIME: 20 TO 25

MINUTES / TOTAL TIME: 25 TO 30 MINUTES
8 ounces low-fat ricotta cheese
1 large egg, beaten
1 teaspoon Italian seasoning
Nonstick cooking spray
½ cup low-sugar marinara sauce
½ cup low-fat mozzarella cheese
2. In a medium bowl, mix the ricotta, Parmesan, egg, and Italian
seasoning until smooth.
3. Spray a 9-by-9-inch baking pan with cooking spray. Spread
the ricotta mixture evenly in the pan.
4. Top the ricotta mixture with the marinara sauce, then sprinkle
with the mozzarella.
5. Bake for 20 to 25 minutes, or until the cheese is melted, and
serve.

Ingredient tip: For extra flavor and a fun twist, add ground Italian
sausage or thinly sliced eggplant or zucchini between layers.
Sodium: 422mg.
After surgery, you may need to avoid many once-favorite sweet treats
because of their high sugar content. But that doesn’t mean you need
to deprive yourself, and you can actually reimagine many of those
treats in healthier, perhaps tastier, ways. Whip up a batch of this
pudding to satisfy a sugar craving, and for a protein boost to boot.

1 package sugar-free instant chocolate pudding mix
1 scoop (¼ cup) unflavored or chocolate protein powder
2 cups low-fat milk
1 tablespoon cocoa powder
1 teaspoon orange extract
1. In a small bowl, whisk the pudding and protein powders
together with the milk for 2 minutes.
2. Add the cocoa powder and orange extract, and mix for 3 more
minutes before serving. The pudding will continue to firm
after you’ve finished mixing.

Ingredient tip: This dish is wonderful on a purée diet but also as a
healthier dessert for the rest of your journey. To shake it up, swap the
chocolate pudding mix for a new flavor, and pair with a different,
complementary extract (like banana, raspberry, or coconut).
6g; Sodium: 380mg.
Shakshuka Egg Bake
CHAPTER 6
Breakfasts
This chapter features a selection of delicious breakfast
mains perfectly suited for your busy lifestyle. Most of
these recipes can be prepped ahead and easily reheated.
Try out something new, or discover a healthy twist on a
classic.

Protein Pancakes
Shakshuka Egg Bake
Breakfast Pizza
Raspberry-Lemon Gluten-Free Muffins
Simple and customizable, this recipe is great for meal prep and as a
grab-and-go breakfast. You can use any type of oats you’d like, but if
you choose instant oats, you can eat them right away rather than soak
them overnight. Texture will depend on the type of oat you use. So, if
you prefer your oats thicker, go for rolled oats. For extra protein, you
can mix in 2 to 4 tablespoons of protein powder along with the milk,
vanilla, flaxseed, cinnamon, and salt.
SERVES 4 / PREP TIME: 5 MINUTES, PLUS OVERNIGHT / COOK

TIME: 2 MINUTES / TOTAL TIME: 8+ HOURS
1½ cups old-fashioned rolled oats
2 cups unsweetened vanilla almond milk
2 tablespoons flaxseed meal
¼ teaspoon ground cinnamon
¼ teaspoon salt
Sugar substitute, for added sweetness (optional)
1 cup blueberries
¼ cup sliced almonds, for topping
1. In a medium bowl, combine the oats, milk, vanilla, flaxseed,
cinnamon, salt, and up to 1 tablespoon of your preferred sugar
substitute (if using).
2. Divide the oat mixture among 4 jars or serving cups.
3. Layer 2 tablespoons of Greek yogurt over each cup of oats,
and cover.
4. Place the blueberries in a microwave-safe bowl, cover, and
heat for 1½ to 2 minutes, or until they burst to form a sauce.
5. Top each yogurt with about 2 ounces of blueberries, and
finish with sliced almonds.
6. Refrigerate overnight, or for at least 2 hours.
7. Eat cold, or warm slightly in the microwave for 20 to 30
seconds.
Ingredient tip: Oats are chock-full of soluble fiber, which has been
shown to help reduce LDL (“bad”) cholesterol levels, promote regular
bowels, and leave you feeling full and satisfied for longer.
Sodium: 250mg.
Protein Pancakes
Pancakes are a classic weekend breakfast treat you might assume
you have to give up after surgery. Instead of banning them from your
diet, consider adding eggs and cottage cheese to boost their protein
content. This healthy twist on your favorite flapjack is sure to become
a new favorite.
MAKES 6 PANCAKES / PREP TIME: 5 MINUTES / COOK TIME: 5

MINUTES / TOTAL TIME: 10 MINUTES
1 cup low-fat cottage cheese
⅓ cup flour
3 large eggs
⅛ teaspoon baking powder
Low-fat Greek yogurt, fresh berries, nut butter, or low-sugar syrup,
for serving
1. In a blender, combine the cottage cheese, flour, eggs, and
baking powder, and blend until smooth.
2. Heat a small skillet over medium-low heat. Spray with
nonstick cooking spray.
3. Pour ¼ cup of the pancake mixture onto the skillet. When the
pancake begins to bubble, flip.
4. Cook until golden brown on both sides, about 2 to 3 minutes
per side.
5. Repeat with the remaining pancake batter.
6. Serve with Greek yogurt, fresh berries, nut butter, or low-
sugar syrup.
Sodium: 160mg.
Shakshuka Egg Bake
This delicious yet simple take on a popular Middle Eastern breakfast
dish calls for canned tomatoes to minimize prep time without
sacrificing taste. You can whip up a batch for a family brunch on the
weekend, or for a week’s meal prep.

½ onion, minced
½ teaspoon smoked paprika
1 (15-ounce) can diced tomatoes
2 ounces feta cheese, crumbled
4 large eggs
2. In a medium skillet over medium heat, heat the oil. Add the
onions and garlic, and sauté until translucent, about 5
minutes. Add the paprika and cumin, and cook a minute
longer.
3. Stir in the tomatoes until well combined. Simmer until some
of their liquid has evaporated and the mixture begins to
thicken to form a sauce, 5 to 10 minutes.
4. Divide the sauce evenly among 4 ramekins, and repeat with
the cheese, sprinkling evenly across.
5. Using a spoon, create wells in the tomato sauce and crack an
egg over each, being careful to keep the yolk intact.
6. Bake in the ramekins for 15 minutes, until the yolk is done to
your liking, longer if you like a hard-cooked yolk, and serve.
(If you do not have ramekins, crack the eggs into spoon-made
wells in the pan and let cook for 5 to 10 minutes, or per your
preference.)
Ingredient tip: For a variation on flavor, add diced bell pepper,

chopped spinach, or chili powder.
Sodium: 455mg.
If you need to grab breakfast as you’re running out the door, these
egg muffins are a delicious protein-rich option for meal prep. Like
frittata, they can be cooked ahead of time and stored in the
refrigerator or freezer for when you need a quick breakfast or snack.
The best part: They are the perfect size for a post-op bariatric surgery
patient.
MAKES 12 MUFFINS / PREP TIME: 15 MINUTES / COOK TIME: 30

12 slices deli ham
½ onion, diced
½ green pepper, minced
10 large eggs
¼ cup low-fat milk
½ cup Cheddar cheese
2. Grease a 12-compartment muffin tin with cooking spray.
3. Line each cup with a ham slice, pushing down to fit tightly
against the edge of the well.
onion and green pepper, and sauté for 3 minutes, or until soft.
Remove from the heat, and drain any liquid from the pan.
5. In a large bowl, whisk the eggs and milk. Add the cheese and
cooked vegetables, and whisk again.
6. Ladle ¼ cup of the egg mixture into each cup. If there is any
left over, divide evenly among the cups.
7. Bake for 20 to 25 minutes, or just until the eggs are firm and
no longer runny, and serve.
Ingredient tip: Switch things up, and be creative with your

vegetables, meat, and cheese. Try broccoli and cheddar, sundried
tomato and feta, or sausage with pepper Jack cheese. Garnish with
hot sauce, salsa, avocado, herbs, or light sour cream.
Sodium: 206mg.
Protein and nutrient powerhouses, eggs are a great option after
bariatric surgery. Choose organic free-range eggs when possible, as
they contain higher levels of heart-healthy omega-3 fatty acids. This
recipe is perfect, whether you want to host a brunch or just save time
in the kitchen. Store leftovers in small, airtight containers to maintain
freshness and reheat easily.
SERVES 8 / PREP TIME: 15 MINUTES / COOK TIME: 4 TO 8 HOURS /

TOTAL TIME: 4 TO 8 HOURS
1 pound fresh Italian chicken sausage
1 (30-ounce) bag frozen hash browns
1 medium red bell pepper, seeded and diced
½ medium onion, diced
1 (4-ounce) can mild diced green chiles
1½ cups low-fat shredded Cheddar cheese, divided into three ½-
cup servings
12 large eggs
1 cup low-fat milk
½ teaspoon salt
½ teaspoon freshly ground black pepper
1. Remove the casings from the sausage, and discard.
2. In a large skillet over medium heat, brown the meat, breaking
into smaller pieces as it cooks, about 7 minutes, or until no
longer pink.
3. Spray a 5-quart slow cooker with nonstick cooking spray, and
layer half of the frozen hash browns, cooked sausage, pepper,
onion, and chiles, plus ½ cup of cheese. Repeat with the
remaining hash browns, sausage, pepper, onion, and chiles,
plus another ½ cup of cheese.
4. In a large bowl, whisk the eggs, milk, salt, and pepper.
5. Pour the egg mixture over the potato-sausage layers, and top
with remaining ½ cup of cheese.
6. Cook on high for 4 hours or on low for 8 hours, and serve.
Ingredient tip: If you cannot find fresh Italian chicken sausage, look
for precooked sausage in the refrigerator section of your grocery
store. Dice into small pieces and brown in a skillet before adding to
the slow cooker.
3g; Sodium: 783mg.
Breakfast burritos are not only a delicious and easy breakfast meal,
they are great to freeze for future use. Look for 100 percent whole
wheat or low carb tortillas as healthier alternatives to white flour
versions. Once frozen, defrost these burritos in the microwave for 1 to
2 minutes and then heat for 60 to 90 seconds.
MAKES 8 BURRITOS / PREP TIME: 15 MINUTES / COOK TIME: 20

12 large eggs
¼ cup low-fat milk
½ medium yellow onion, diced
1 medium green bell pepper, seeded and diced
1 cup canned black beans, drained and rinsed
8 (7- to 8-inch) whole wheat tortillas
½ cup shredded Cheddar cheese
8 ounces salsa
1. In a large bowl, whisk together the eggs and milk.
2. In a large skillet over medium heat, heat the oil. Add the
onion, bell pepper, and black beans. Sauté until the onion is
translucent, about 5 minutes, and transfer to a plate.
3. Pour the egg mixture into the skillet, and gently stir until the
eggs are fluffy and firm. Remove from the heat.
4. Divide the eggs and onion mixture evenly among the tortillas,
and top with the cheese and salsa.
5. With both sides of the first tortilla tucked in, roll tightly to
close. Repeat with the remaining tortillas.
6. Serve immediately, or freeze for up to 3 months. If freezing,
wrap the burritos in paper towels, and cover tightly with
aluminum foil for storage.
Ingredient tip: If you cannot tolerate doughy textures after surgery,

skip the tortilla and spoon the filling in a bowl.
3g; Sodium: 593mg.
Breakfast Pizza
Eggs are a fantastic source of protein, but sometimes they need some
spicing up. This recipe is a fun twist on a dinnertime favorite, but it
works any time of the day. Make one just for yourself, or enough for
the whole family.

4 large egg whites (or ½ cup liquid egg whites)
½ teaspoon Italian seasoning
¼ teaspoon garlic powder
¼ cup pizza sauce
¼ cup shredded mozzarella cheese
1 tablespoon chopped fresh basil (optional)
1. In a small bowl, whisk together the egg whites.
2. Over medium-low heat, lightly spray an 8-inch sauté pan
with cooking spray. Pour the egg whites into the pan.
3. Allow the egg whites to cook for 1 to 2 minutes.
4. Using a rubber spatula, gently lift the edges of the egg and tilt
the pan, allowing the unset white to run underneath and start
to cook. Repeat until no liquid remains.
5. Sprinkle with Italian seasoning and garlic powder. Once the
egg is almost cooked through, top with the sauce and cheese.
Cook for another minute, until the cheese has melted.
6. Slide the pizza onto a plate and serve immediately, topping
with fresh basil (if desired).
Ingredient tip: For more protein, add sausage crumbles or nitrate-

free turkey pepperoni. Or, add sautéed spinach, mushrooms, or other
veggies.
Sodium: 710mg.
Farmers’ markets are ideal sources for fresh, local, and seasonal
produce. Once you’ve mastered this version, ask your local produce
vendor for recommendations about the best in season, and create
your own scramble. The combinations are endless.

8 large eggs
¼ cup low-fat milk
4 ounces sharp Cheddar cheese, plus more for topping
½ teaspoon extra-virgin olive oil
½ cup mushrooms, sliced
½ pound extra-lean turkey breakfast sausage
1 cup firmly packed baby spinach
1 medium ripe tomato, seeded and diced
1. In a large bowl, whisk together the eggs, milk, and cheese.
mushrooms, and sauté for 2 to 3 minutes, or until soft.
Transfer to a plate.
3. Add the turkey sausage to the skillet. Using a rubber spatula,
break the sausage into smaller pieces and cook until browned
and no longer pink, 5 to 8 minutes.
4. Reduce heat to medium-low, and add the egg mixture to the
skillet with the sausage. Gently push the eggs around the pan,
cooking halfway through before adding the spinach and
tomato.
5. Continue cooking until the eggs are fluffy and the spinach
has wilted.
6. Return the mushrooms to the skillet, and gently mix until
combined.
7. Top with cheese, divide among four plates, and serve.
Seasonal substitution: Keep it fresh! In spring, look for a

combination of asparagus, fennel, morels, and chives. In summer, sauté
bell peppers, tomatoes, and summer squash.
For fall, mix in kale and onion with your mushrooms, and in winter, try
cooking up sweet potatoes and leeks. With so many options, you’ll be
sure to find the scramble that piques your palate.
1g; Sodium: 911mg.
Raspberry-Lemon Gluten-Free
Muffins
This recipe uses almond flour in place of traditional white flour,
reducing the total carbohydrate amount while providing twice as
much protein. Since almond flower is higher in fat, oil has been left out
and replaced with a low-fat yogurt.

2 cups almond flour
½ teaspoon baking soda
½ teaspoon baking powder
⅛ teaspoon salt
3 large eggs
1 (6-ounce) container low-fat, plain Greek yogurt
Zest of 1 lemon
⅓ cup freshly squeezed lemon juice
3 tablespoons raw honey
1 cup fresh raspberries
1. Preheat the oven to 350°F. Place paper muffin liners in a 12-
cup muffin pan.
2. In a medium bowl, mix the almond flour, baking soda, baking
powder, and salt.
3. In separate large bowl, whisk the 3 eggs. Add the yogurt,
lemon zest, lemon juice, and honey, and vanilla. Mix until
smooth.
4. Gently mix the dry ingredients into the wet ingredients.
5. Fold the raspberries into the batter, trying not to break the
berries.
6. Using a ⅓ cup measuring cup, scoop the batter into the
muffin pan cups. The batter should be even with the top of the
muffin liners.
7. Bake for 20 to 25 minutes, or until a toothpick inserted into
the center of the muffin comes out clean.
8. Carefully remove the muffins from the pan and let cool on a
wire rack, then store in a resealable bag or airtight container.
6g; Sodium: 104mg.
Great for breakfast, these pumpkin muffins are hearty and satisfying.
This recipe will have you thinking about the crisp and cozy days of the
year with its fall-time flavors.

1½ cups whole wheat flour
2 teaspoons pumpkin pie spice
1 teaspoon baking soda
½ teaspoon salt
4 tablespoons butter, softened
⅔ cup erythritol
2 tablespoons maple syrup
2 large eggs
1. Preheat the oven to 350°F. Line a muffin tin with muffin
liners.
2. In a large bowl, mix the flour, pumpkin pie spice, baking soda,
and salt.
3. In another large bowl, using a hand mixer, mix the butter,
erythritol, maple syrup, and vanilla until smooth. Add 1 egg at
a time, beating until mixed.
4. Add the dry flour mixture to the wet ingredients in small
amounts, mixing between each addition.
5. Divide the batter evenly among the 12 muffin cups. Bake for
about 25 minutes, or until a toothpick inserted into the center
comes out clean. Cool completely on a wire rack, then store in
a resealable bag or air-tight container.
Ingredient tip: Add ½ cup mini dark chocolate chips or chopped

walnuts to these muffins for a fun twist on flavor and varied texture.
Sodium: 241mg.
CHAPTER 7
Sides and Snacks

The snacks and sides in this chapter are tasty
complements to the entrées in this cookbook. With an
emphasis on protein and produce, these dishes are
guaranteed to nourish your body and satisfy your taste
buds.
Caprese Salad Bites

Edamame Hummus
Caprese Salad Bites
One of the best things about summer is enjoying produce at its peak
ripeness. Using fresh tomatoes and basil from your garden or local
farmers’ market will make this snack even more delectable. Without
much effort, you can make a large batch of these bites over the
weekend and store them in small, airtight containers for an easy grab-
and-go snack. Just be careful—these bites are so delicious, they
might get eaten up by the rest of the family.
MAKES 12 SKEWERS / PREP TIME: 10 MINUTES / COOK TIME: 15

FOR THE BITES
24 cherry tomatoes
12 mozzarella balls
12 fresh basil leaves
FOR THE BALSAMIC GLAZE
½ cup balsamic vinegar

1 teaspoon Italian seasoning
To make the bites
Using 12 toothpicks or short skewers, assemble each with 1 cherry
tomato, 1 mozzarella ball, 1 basil leaf, and another tomato. Place on a
serving platter or in a large glass storage container that can be sealed.
To make the glaze
1. In a small saucepan, bring the balsamic to a simmer. Simmer
for 15 minutes, or until syrupy. Set aside to cool and thicken.
2. In a small bowl, whisk olive oil, garlic, Italian seasoning, and
cooled vinegar.
3. Drizzle the olive oil and balsamic glaze over the skewers.
Serve immediately or keep in the refrigerator for a tasty snack.
Ingredient tip: If you do not have mozzarella balls, you can use
string cheese—cut each piece into sixths.
Sodium: 11mg.
If you are looking for a crisp, fresh, crunchy salad that leaves you
feeling rejuvenated, this one is for you. Skip the lettuce, and focus on
all the delicious veggies in this easy recipe that can be made ahead
for the whole week.

1 medium English cucumber, chopped (2 cups)
1 cup halved cherry tomatoes
1 red bell pepper, seeded and diced
½ red onion, diced
½ cup pitted Kalamata olives, roughly chopped
1 cup crumbled feta cheese
½ cup balsamic dressing
In a large bowl, toss the cucumber, tomatoes, bell pepper, onion,

olives, and cheese with the dressing, and serve.
Ingredient tip: Looking for a protein boost? Add diced chicken

breast or chickpeas.
4g; Sodium: 883mg.
If you love the flavor of fried rice but don’t love the carb count that
comes with it, this recipe is for you. In less than 30 minutes, this recipe
can be used as a side dish or made into a meal with the addition of
tofu, shrimp, or ground pork. If your family isn’t sure about cauliflower
rice, make a half rice/half cauliflower version.

1 teaspoon sesame oil, plus 1 tablespoon
2 large eggs, beaten
4 cups cauliflower rice (or florets of 1 head of cauliflower riced in a
food processor)
1 cup frozen mixed vegetables
2 tablespoons low-sodium soy sauce
2 scallions, diced
1. In a large skillet over medium heat, heat 1 teaspoon of sesame
oil. Add the eggs, and stir until they are cooked. Set aside.
2. In the same skillet over medium heat, heat the remaining
tablespoon of oil. Add the cauliflower rice, mixed vegetables,
garlic, soy sauce, scallions, and eggs. Cook, stirring, until well
combined and the cauliflower is soft, about 4 minutes, and
serve. Make sure to not overcook the cauliflower or it will
become soggy.

Ingredient tip: You should be able to find fresh or frozen cauliflower
rice at your local grocery store. If not, remove the florets from a head
of cauliflower and pulse in a food processor until the pieces are rice-
size.
Sodium: 357mg.
Roasting is a great cooking method for vegetables because it brings
out the natural sweetness while allowing them to soften. Roast a large
batch of vegetables over the weekend, and add them to eggs,
entrées, salads, or soups for extra flavor.

1 medium bell pepper, cut into strips
1 small onion, halved then sliced
1 small zucchini, sliced into rounds
1 pint grape tomatoes
Salt
2. Using 1 or 2 large baking sheets, arrange the vegetables so
they are lying flat, lightly touching each other.
3. Evenly pour the olive oil over the vegetables, and gently toss
to coat, using either a spoon or your hands. Add salt and
pepper to taste.
4. Roast for 20 to 30 minutes, or until soft and lightly charred,
stirring halfway through, and serve.

Seasonal substitution: Choose seasonal vegetables for variety
throughout the year: cauliflower, Brussels sprouts, asparagus, sweet
potatoes, broccoli, summer squash, butternut squash, and carrots.
Prepare using the same method, keeping in mind that harder veggies
like butternut squash may require additional time in the oven.
Sodium: 2mg.
Classic slaw recipes can be great with so many protein dishes and
don’t go soggy after just one day. However, many of the classic
recipes are high in calories and fat. This recipe is a healthy alternative
that still packs big flavor. Turn it into an entrée by adding shredded
chicken or baked tofu.

1 (14-ounce) package coleslaw
1 red bell pepper, thinly sliced
1 large carrot, grated
¼ cup diced scallions
¼ cup chopped fresh cilantro
¼ cup chopped peanuts
⅓ cup Spicy Peanut Dressing, plus more if desired
In a large bowl, combine coleslaw, bell pepper, carrot, scallions,

cilantro, and peanuts. Toss with the dressing, add more as
desired, and serve.

Ingredient tip: Powdered peanut butter is made by dehydrating
peanuts and grinding them into a powder. This reduces fat content
but preserves protein and flavor. Use powdered peanut butter in any
recipe that calls for traditional peanut butter, and you’ll achieve the
same great flavor. You can find powdered peanut butter in your local
grocery store with the nut butters.
Sodium: 198mg.
Eggs are an inexpensive and protein-rich option, great for after
surgery. While many may skip the yolk to save on calories, it contains
vitamins, minerals, and antioxidants important for function of the
brain, eyes, and heart. These deviled eggs can be made ahead and
added to your meal plan for the week or brought to a party as a
healthy option.

6 large hard-boiled eggs
2 tablespoons low-fat, plain Greek yogurt
¼ teaspoon spicy mustard
⅛ teaspoon salt
½ teaspoon Taco Seasoning (store-bought or homemade, here)
1. Peel the eggs, and halve them lengthwise.
2. Remove the yolks, and transfer them to a small bowl, setting
the whites aside.
3. Add the yogurt, spicy mustard, salt, and taco seasoning to the
bowl with the yolks, and mash everything together.
4. Spoon the mixture into the egg white halves, and serve.

Sodium: 129mg.
Deli meat and cheese roll-ups are an easy snack that can be made
into a variety of flavor combinations. Stop at your local deli counter
for small amounts of different types of meats and cheeses. In less
than 5 minutes, you can have a healthy, protein-packed snack for
every day of the week.

4 slices nitrate-free Cajun deli turkey
4 teaspoons spicy mustard, divided
4 slices pepper Jack cheese
½ steak tomato, seeded and diced
¼ red onion, thinly sliced
2 cups shredded lettuce
½ avocado, diced
¼ cup chopped banana peppers
1. On a cutting board, lay out 1 slice of deli turkey and spread
with 1 teaspoon of mustard.
2. Top with 1 slice of cheese, one quarter each of the diced
tomato and red onion slices, ¼ cup shredded lettuce, and one
quarter each of the diced avocado and banana peppers.
3. Wrap the deli turkey tightly, but delicately, around the filling,
and pin with a toothpick.
4. Repeat the process 3 times with the remaining ingredients,
and serve.

Ingredient tip: Use roast beef, ham, chicken, pastrami, or prosciutto
in place of turkey. Try Cheddar, Gouda, mozzarella, Swiss, Havarti, or
provolone cheese in place of pepper Jack.
Sodium: 498mg.
Finding healthy, yet tasty, alternatives to pretzels, chips, and popcorn
can be difficult. These Parmesan crisps pack in flavor and protein
while still providing the satisfying crunch you’re looking for. While
great as a snack, these can also be served on top of soup or salads, or
used in place of crackers.
MAKES 12 CRISPS / PREP TIME: 10 MINUTES / COOK TIME: 10

1 teaspoon poppy seeds
1 teaspoon sesame seeds
1 teaspoon garlic flakes
1 teaspoon onion flakes
12 tablespoons grated Parmesan cheese
2. In a small bowl, mix the poppy seeds, sesame seeds, garlic
flakes, and onion flakes together.
3. Line a sheet pan with a silicon baking mat or parchment
paper. Pour 1 tablespoon of Parmesan onto the mat, and
gently pat down with your fingers to make a 2- to 2½-inch
round.
4. Repeat 11 more times, making sure to keep at least 1 inch
between each round.
5. Bake for 3 minutes. Remove from the oven, and sprinkle ¼
teaspoon of the seasoning over each Parmesan round.
6. Bake for another 3 to 5 minutes, or until golden and crisp, and
serve.
Sodium: 85mg.
Edamame Hummus
This recipe is a twist on a classic Mediterranean recipe featuring
edamame in place of traditional chickpeas. This dip is delicious with
raw veggies but also can be used as a spread for deli meat and
cheese roll-ups, as a topping for salad or Roasted Garden Vegetables,
or in place of sauce for pizza recipes.
MAKES 2 CUPS / PREP TIME: 10 MINUTES / TOTAL TIME: 10

MINUTES
1½ cups frozen edamame, thawed, rinsed, and drained
¼ cup tahini
2 garlic cloves, peeled
3 to 4 teaspoons freshly squeezed lemon juice (juice of 1 lemon)
Salt
2 to 4 tablespoons water
Raw veggies, for serving
1. In a food processor, combine the edamame, tahini, olive oil,
garlic, cumin, and lemon juice. Process until smooth,
stopping to scrape down the sides as needed.
2. Add salt and pepper to taste. Process again until combined.
3. To thin, if desired, add 1 tablespoon of water and process.
Repeat this step until you reach your desired consistency.
4. Transfer to a serving bowl, and serve with raw veggies.
Ingredient tip: Edamame is one of only a few vegetarian proteins

considered complete—meaning it contains all of the amino acids that
your body needs but cannot produce itself. One cup of edamame
contains 17 grams of protein and 8 grams of fiber.
Per (¼) Cup Serving: Calories: 115; Total fat: 9g; Protein: 4g; Carbohydrates: 6g; Fiber: 2g;
Sugar: 1g; Sodium: 20mg.
It can be difficult to find protein-rich snack options when on the go. In
less than an hour, you can make enough of these crunchy chickpeas
for the whole week. Use different flavor combinations, such as ranch
seasoning or curry spice mix, for fun variations on this simple recipe.
Add to salads for a protein- and fiber-rich topping.
SERVES 8 TO 10 / PREP TIME: 5 MINUTES / COOK TIME: 1 HOUR /

TOTAL TIME: 1 HOUR 5 MINUTES
2 (15-ounce) cans organic garbanzo beans (rinsed and drained)
1½ tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons ground cayenne powder
2 teaspoons garlic powder
2 teaspoons paprika
1 teaspoon salt
1. Preheat the oven to 300°F. Line a baking sheet with aluminum
foil.
2. In a large bowl, mix the beans, chili powder, cumin, cayenne,
garlic powder, paprika, salt, and olive oil, coating the beans
well.
3. Spread evenly on a baking sheet.
4. Bake for 30 minutes, and stir gently.
5. Bake for another 20 to 30 minutes, until hard and crunchy,
and serve.
Ingredient tip: Chickpeas are a good source of protein and fiber.

They also contain high amounts of folate and iron, which support
blood cell health and prevent anemia.
Sodium: 311mg.
CHAPTER 8
Vegetarian Entrées
The meatless, protein-rich meals in this chapter aren’t
fancy or complicated—they’re easy to prepare, and
based on family favorites. If you’re relatively unfamiliar
with non-meat proteins, here is a great place to start.
Try having one meat-free meal per week to increase
your intake of healthy fibers that aid in digestion.

Tofu Stir-Fry
Lentil Sloppy Joes
Black Bean Noodles with Creamy Chipotle-Roasted Pepper
Sauce
Takeout meals can often be high in calories, carbs, fat, and sodium.
After surgery, these types of meals can leave you feeling overly full or
uncomfortable. As a healthy alternative to traditional Asian dishes,
swap out noodles for spaghetti squash to reduce the calories and
carbohydrates while still enjoying a satisfying texture and extra
nutrition.

TOTAL TIME: 1 HOUR
1 small (3- to 4-pound) spaghetti squash
¼ cup low-sodium soy sauce
1 tablespoon oyster sauce
1 inch ginger root, peeled and minced
1 small white onion, diced
3 celery stalks, thinly sliced
2 cups shredded cabbage (or coleslaw mix)
1. Preheat the oven to 350°F. Coat a baking sheet with cooking
spray.
2. Halve the spaghetti squash, remove and discard the seeds,
and place the halves cut-side down on the prepared baking
sheet. Bake for 30 to 45 minutes, or until the flesh is tender
and can be scraped with a fork.
3. Remove from the oven, and let cool. Scrape out the flesh with
a fork, creating small noodles. Set aside.
4. In a small bowl, whisk together the soy sauce, garlic, oyster
sauce, and ginger.
5. In a large skillet over medium heat, heat the oil. Add the onion
and celery and cook, stirring, until tender, 3 to 4 minutes. Add
the cabbage and cook, stirring, until heated through, 1 to 2
minutes.
6. Add the spaghetti squash and sauce mixture. Continue
cooking for another 2 minutes.
7. Serve immediately.
Prep tip: If you buy and cook a large spaghetti squash, you can save
any leftover flesh and reheat throughout the week, serving with
different sauces and proteins like diced tofu.
15g; Sodium: 950mg.
These are delicious, low-carb, gluten-free, and so good you won’t miss
the noodles. You can make this recipe for a group or pack leftovers to
have throughout the week.

TOTAL TIME: 1 HOUR
3 large zucchini, trimmed and sliced lengthwise into -inch-thick
strips
1 teaspoon salt
1 (10-ounce) bag fresh spinach
1 cup part-skim ricotta
½ cup Parmesan cheese
1 large egg
2 teaspoons Italian seasoning
1½ cups marinara sauce, divided
1 cup part-skim shredded mozzarella
2. Lay the zucchini slices flat on a paper towel– lined baking
sheet, and sprinkle with salt. Let sit for 15 minutes.
3. Meanwhile, spray a small skillet with nonstick cooking spray,
and set over medium heat.
4. Add the spinach and cook for 2 minutes, or until wilted.
Remove from the heat.
5. In a medium bowl, mix the ricotta, Parmesan, egg, garlic,
and Italian seasoning until well combined.
6. Pat the zucchini dry, removing excess salt.
7. Spread 1 cup of marinara in the bottom of a 9-by-9-inch
baking dish.
8. Spread each zucchini slice with a spoonful of ricotta
mixture, then gently roll up and place in the prepared baking
dish, seam-side down. Repeat with the remaining zucchini
and filling.
9. Top with the remaining ½ cup of marinara, and sprinkle
with the mozzarella cheese.
10. Bake for 25 to 30 minutes, or until the lasagna rolls are
heated through and the cheese begins to brown.
Ingredient tip: Play around with the flavors by using arrabbiata or

vodka sauce, adding red pepper flakes to the ricotta mixture, or
adding meatless crumbles for extra protein.
7g; Sodium: 1019mg.
Tofu Stir-Fry
This easy recipe is a healthy alternative to your takeout favorite.
Packed with flavor, perfectly cooked tofu, and crunchy vegetables,
this will become a weeknight staple. Serve with quinoa or cauliflower
rice for extra flavor and texture.

1 (14 ounce) block extra-firm tofu
1 tablespoon sesame oil
3 cups frozen stir-fry vegetable blend
½ cup Stir-Fry Sauce
2. Drain the tofu, and wrap in a kitchen towel. Place a plate on
top of the tofu, and top with something heavy, such as a book
or skillet. Let dry for 15 minutes, changing the towel if it gets
too wet.
3. Once dry, chop into 1-inch cubes or rectangles. Arrange the
tofu on a lightly greased or parchment paper–covered baking
sheet, and bake for 25 to 35 minutes, or until golden brown,
flipping halfway through.
4. Once golden brown, remove from the oven and let cool while
you continue cooking.
5. Heat a large skillet over medium-high heat. Add the sesame
oil, and swirl to coat. Add the veggies, and stir-fry or toss to
coat. Cook for 5 minutes.
6. Add the stir-fry sauce, and stir to coat.
7. Add the tofu, and stir. Cook for 3 to 5 minutes, gently stirring
constantly.
8. When the veggies reach the tenderness of your liking, remove
from the heat and serve.
Ingredient tip: Tofu is a great alternative to meat. It’s soft and easy
to digest, low in carbohydrates, and a good source of protein. Baking
tofu, as in this recipe, yields a firmer, meat-like texture. Be careful to
note the texture of tofu called for in recipes—firm tofu is often used
in cooking, while soft tofu is often used in desserts and smoothies.
4g; Sodium: 321mg.
These savory bites are the perfect game-day snack or appetizer that
will have you thinking you’re eating real meat. These bites use seitan, a
vegetarian source of protein made from wheat gluten that is low in
carbs, high in protein, and has a soft texture. Seitan can be made from
scratch, or premade versions can be found in the refrigerated area of
the grocery store, near the tofu. Serve with celery sticks and a light
dipping sauce.
MAKES 8 OUNCES / PREP TIME: 15 MINUTES / COOK TIME: 15

1 large egg
½ cup flaxseed meal
1½ tablespoons garlic powder
1½ tablespoons onion powder
1 (8-ounce) package seitan (cut into strips or small, 2-inch pieces if
not already)
½ cup buffalo wing sauce (such as Frank’s RedHot Buffalo Wings
Sauce)
Low-fat Greek yogurt mixed with ranch seasoning (optional)
1. Preheat the oven to 350°F. Coat a baking sheet with cooking
spray.
2. In a medium bowl, whisk the egg.
3. In another medium bowl, mix together the flaxseed meal,
garlic powder, and onion powder.
4. One by one, coat each seitan piece in egg, allowing the excess
egg to drip off, then lightly coat with the dry mixture.
5. Gently transfer coated pieces to the prepared baking sheet.
Bake for 12 to 15 minutes, or until crispy, flipping halfway
through.
6. Transfer to a large bowl, and coat with the buffalo wing sauce.
7. Serve with Greek yogurt mixed with ranch seasoning, (if
desired).
Ingredient tip: Flaxseed is a great source of fiber and heart-healthy

omega-3 fatty acids. Flaxseed can be eaten whole or ground into
meal. Save time by buying pre-ground flaxseed (also known as
flaxseed meal) at your local grocery store. Add to oatmeal, smoothies,
soups, salads, and yogurt for a nutrient boost.
Sodium: 517mg.
Sandwiches are quick, easy, and never let us down. However, after
surgery, bread is often avoided because of its high carbohydrate
content and the discomfort it can cause while being digested. The
traditional BLTA recipe—named for the initials of its main ingredients
—is not fancy, just delicious. Here we use smoky-flavored tempeh
instead of bacon and skip the bread for a healthy, meatless version of
the classic recipe.
SERVES 4 / PREP TIME: 10 MINUTES, PLUS 1 HOUR TO MARINATE /

COOK TIME: 30 MINUTES / TOTAL TIME: 1 HOUR 40 MINUTES
1 (8-ounce) package bacon-flavored tempeh
¼ cup apple cider vinegar
1 teaspoon sugar substitute
¼ teaspoon ground cumin
1½ teaspoons liquid smoke
4 romaine lettuce leaves
2 teaspoons mayonnaise
4 tomato slices
½ avocado, quartered
1. Preheat the oven to 350°F. Line a baking sheet with
parchment paper.
2. Slice the tempeh lengthwise into quarter-inch slices. You will
get about 12 slices per package. It is easiest to cut the tempeh
loaf in half lengthwise. Then cut each half into thirds, and
then each third in half to make 12 total slices.
3. To make the marinade, in a medium bowl, combine the soy
sauce, vinegar, sugar substitute, cumin, and liquid smoke.
Whisk well.
4. Place the tempeh in a 9-by-13-inch dish, and cover with
marinade. Cover and chill overnight, or at least for one hour.
5. Place the marinated tempeh strips on the prepared baking
sheet.
6. Bake for 15 minutes, or until lightly brown and crispy. Flip,
and bake for another 15 minutes.
7. Serve 2 strips of tempeh in each lettuce leaf with mayo, a
tomato slice, and an avocado quarter.
Ingredient tip: Instead of making your own smoky tempeh, look for
refrigerated bacon-flavored tempeh near the tofu at your local
grocery store.
Sodium: 888mg.
Zucchini Enchilada Boats with
Meatless Crumbles
A fun twist on a Mexican favorite with the same bold flavors, these
enchiladas are stuffed into carved zucchini boats instead of wrapped
in a carbohydrate-filled tortilla. Serve with Homestyle Refried Beans
for a fiesta with bold flavors!

3 cups meatless crumbles, such as Tofurky brand
2 tablespoons Taco Seasoning (store-bought or homemade, here)
½ cup water
3 large zucchini, as wide and uniform as possible
1½ cups red enchilada sauce
½ cup shredded Cheddar cheese
OPTIONAL TOPPINGS
Chopped fresh cilantro

Diced tomatoes
Diced scallions
Diced avocado
Low-fat, plain Greek yogurt
2. In a large skillet, prepare the meatless crumbles per package
directions. Add the taco seasoning and water, and mix well.
Simmer until the liquid has evaporated.
3. Halve the zucchini lengthwise, and scoop out the seeds to
make a “boat,” leaving quarter-inch-thick edges.
4. In a 9-by-13-inch baking dish, place the zucchini boats flesh-
side up.
5. Fill the zucchini with the meatless crumbles.
6. Pour the enchilada sauce over the zucchini, then sprinkle
with the cheese.
7. Cover the dish with aluminum foil, and bake for 20 minutes.
Remove the foil, and bake for another 5 to 10 minutes
uncovered, or until the cheese is melted and the zucchini is
cooked through.
8. Add desired toppings, and serve.
4g; Sodium: 783mg.
Lentil Sloppy Joes
Lentils are an easily digested, vegetarian source of protein, packing in
18 grams per cup. Additionally, they’re full of iron, B vitamins, zinc,
potassium, and magnesium. This vegan sloppy joe is a healthy twist on
a classic favorite and perfect for the whole family. Rather than using a
hamburger bun, serve in green bell pepper halves that have been
roasted at 350°F for 15 minutes.

2 cups vegetable broth
1 cup green lentils, well rinsed
½ medium yellow onion, minced
½ green bell pepper, minced
1 (15-ounce) can tomato sauce
1 to 2 tablespoons sugar substitute
1 tablespoon Worcestershire sauce
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon paprika
Lettuce leaves and sliced jalapeños and red onion, for serving
1. In a small saucepan over medium-high heat, combine the
broth and lentils. Bring to a boil, then reduce to a simmer and
cook uncovered for about 18 minutes, or until tender. Drain
any excess liquid.
onion, bell pepper, and garlic, and cook for 4 to 5 minutes,
until tender and onions are slightly brown.
3. Add the tomato sauce, sugar substitute, Worcestershire, chili
powder, cumin, paprika, and lentils. Stir to combine.
4. Continuing cooking for 5 to 10 minutes over medium heat,
until warmed through and thickened.
5. Refrigerate leftovers in an airtight container. Reheat in the
microwave or on the stovetop, adding extra water or broth if
needed to soften.
6. Serve in lettuce leaves with sliced jalapeños and red onion.
6g; Sodium: 525mg.
Black Bean Noodles with Creamy
Chipotle-Roasted Pepper Sauce
Cutting down on carbs after surgery means avoiding high-starch
foods like pasta, but that doesn’t mean that all noodles are out of the
question. Check your local grocery or search online for noodles made
out of beans. Compared to traditional wheat noodles, these are often
easier to digest and higher in protein, fiber, and minerals like iron.

3 chipotle peppers, canned in adobo sauce
1 red bell pepper
1 poblano pepper
1 garlic clove, peeled
⅓ cup low-fat, plain Greek yogurt
1 teaspoon white vinegar
1 teaspoon honey
Juice of ½ lime
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
8 ounces black bean noodles, such as Explore Cuisine brand
OPTIONAL GARNISHES
Fresh cilantro
Avocado
Grape tomatoes
Lime slices
foil.
2. Lay all of the peppers and the garlic clove on their sides on the
prepared baking sheet. Roast for 20 minutes, or until fork
tender.
3. Using tongs, flip the peppers and garlic, and roast for another
20 minutes. Remove from the oven and let cool. Once cool,
remove the stems and seeds from the peppers.
4. In a blender, combine the roasted peppers and garlic with the
yogurt, olive oil, vinegar, honey, lime juice, salt, and black
pepper, and blend until smooth.
5. Cook the black bean noodles according to package directions.
6. In a separate small saucepan, gently heat the sauce until
warm but not boiling.
7. Plate the pasta, add the sauce, top with desired garnishes, and
serve.

Ingredient tip: If you don’t have access to black bean noodles, you
can use canned black beans—drain, rinse, and warm in a small pot.
8g; Sodium: 262mg.
Burgers are a classic summer go-to that can be easily transformed for
vegetarians. There are many non-meat burger alternatives that look,
taste, and feel like a traditional burger. Look in the refrigerated or
frozen section of your local grocery store. With our secret sauce, you
won’t even miss the real thing.

4 veggie patties (such as Beyond Meat or MorningStar Farms
brands)
4 slices Cheddar cheese
8 Bibb lettuce leaves
4 tablespoons Secret Burger Sauce
4 slices steak tomato
1 red onion, sliced
1. Prepare the meatless patties per package directions. Add 1
slice of cheese per patty 1 to 2 minutes before cooking
finishes to melt.
2. Place each cooked patty in 1 lettuce leaf. Add 1 to 2 teaspoons
secret sauce, 1 slice of tomato, 1 slice of red onion, and top
with another lettuce leaf.
3. Repeat with the remaining patties and burger ingredients, and
serve.

4g; Sodium: 1243mg.
This healthy jambalaya packs all the bold flavors of the traditional
recipe with the help of vegetarian sausage and classic spices.

2 tablespoons extra-virgin olive oil, divided
½ package (7 ounces) vegetarian andouille sausage, sliced into
quarter-inch-thick rounds
1 green bell pepper, diced
½ small onion, diced
1 celery stalk, diced
1 tablespoon Cajun seasoning
1 (14.5-ounce) can diced tomatoes
4 ounces jumbo shrimp, tails removed, peeled, and deveined
1 cup cauliflower rice
1. In a large skillet over medium-high heat, heat 1 tablespoon of
oil. Add the sliced sausage, and cook until browned on both
sides, about 10 minutes total. Transfer the sausage to a plate.
2. Heat another tablespoon of oil in the pan, and add the bell
pepper, onion, celery, and garlic. Sauté for 5 minutes. Add the
Cajun seasoning, and stir well.
3. Add the tomatoes, sausage, and shrimp. Cook for 2 to 3
minutes, until the shrimp is opaque and cooked through, then
add the cauliflower rice. Cook for another 5 to 7 minutes, until
the cauliflower is hot and soft, and serve.
Ingredient tip: Stock up on frozen shrimp for a quick and easy

protein addition to meals.
Sodium: 455mg.
CHAPTER 9
Fish and Seafood

For meals rich in vitamins and minerals, the fish and
seafood mains you’ll find in this chapter are also packed
with flavor. Nutritious, delicious, and easy to make,
these recipes are sure to become staples in your meal-
planning routine.

Fish Taco Salad
Halibut with Creamy Parmesan-Dill Sauce
Mahi-Mahi with Mango-Avocado Salsa
Blackened Salmon with Avocado Cream
Shrimp Ceviche
Shrimp Scampi with Zucchini Noodles
Cooking in parchment paper, or “en papillote,” as the French call it, is
an easy way to get dinner on the table without much cleanup
required. The tightly sealed packets help steam the fish in its own
juices, leaving a moist and flaky fillet packed with flavor. Serve with
Garlic-Parmesan Cauliflower Mash, Greek Chop-Chop Salad, or your
favorite vegetables.

2 teaspoons extra-virgin olive oil
1 shallot, thinly sliced
¼ cup dry white wine
4 (6-ounce) boneless cod fillets
Salt
1 pint cherry tomatoes
½ cup chopped fresh basil
2. In a small saucepan over medium heat, heat the oil. Add the
garlic and shallot, and sauté until the shallot is softened and
the garlic is fragrant, 3 to 5 minutes. Add the white wine and
lemon juice, and bring to a gentle simmer. Remove from the
heat, and let cool.
3. Season the cod fillets with salt and pepper.
4. Lay out a 16-inch sheet of parchment paper with a long side
facing you. Place one cod fillet in the middle of the paper, and
pile with a quarter of the tomatoes and a quarter of the basil.
5. Bring the two long ends of the paper together and begin
folding in small increments until tightly sealed. Then, roll and
tightly crimp the open ends.
6. Open the paper back up, as the fold lines have now been
established, and pour in ¼ of the lemon-garlic liquid. Refold
the paper so that no steam can escape. Repeat with the 3
remaining fillets.
7. Transfer the packets to a baking sheet, and bake for 10 to 15
minutes, or until the fish is opaque and flakes easily with a
fork (10 minutes for a half-inch fillet, 15 minutes for a one-
inch fillet).
8. Remove from the oven and allow to rest for 5 minutes before
serving.
Ingredient tip: Rather than toss out unused wine, use it for cooking.
The alcohol will cook off when simmered. If you don’t want to use
wine, you can use chicken broth (in place of white wine) or beef broth
(in place of red wine).
Sodium: 126mg.
Fish Taco Salad
Ditch the tortilla and opt for a lighter version of your favorite fish
tacos. This meal can be ready in 30 minutes and is completely
customizable. Garnish with freshly chopped cilantro, red onion, or
mango for an extra boost of flavor. Pico de gallo and freshly squeezed
lime juice are the perfect light and healthy alternative to salad
dressing, but you could also use thinned Avocado Cream instead.

FOR THE FISH
1½ pounds wild-caught cod

2 tablespoons Taco Seasoning (store-bought or homemade, see
here)
Salt
FOR THE SALAD
8 cups shredded lettuce

2 cups cauliflower rice, steamed
½ cup black beans
1 red bell pepper, diced
1 avocado, peeled and diced
½ cup pico de gallo
1 lime, quartered
To make the fish
1. Cut the fish into 4 equal-size portions. In a large bowl,
combine the fish, olive oil, and taco seasoning, and gently
toss to coat.
2. Heat a grill or skillet over medium heat. When hot, add the
fish and cook until it is brown and flakes easily, about 3
minutes per side. Season with salt and pepper as desired.
To make the salad
Divide the shredded lettuce, cauliflower rice, black beans, bell

pepper, avocado, and fish evenly among 4 plates. Dress with the
pico de gallo and lime wedges for squeezing, and serve.
Ingredient tip: White fish is a great alternative to poultry and beef

as it is softer and easier to digest. You can use any type of hearty
white fish with this recipe— try Alaskan pollack, halibut, tilapia, or
snapper from your local fish counter. Be flexible about what you
purchase; ask for suggestions and for the freshest options available.
4g; Sodium: 513mg.
Halibut with Creamy Parmesan-Dill
Sauce
This hearty halibut is topped with a luxurious creamy sauce that will
have you falling in love after your first bite. Best of all, this recipe will
be ready to eat in under 30 minutes.

4 (6-ounce) fresh halibut fillets (1-inch thick)
Juice of ½ lemon
Salt
⅓ cup low-fat sour cream
⅓ cup low-fat, plain Greek yogurt
⅓ cup Parmesan cheese
½ teaspoon garlic powder
½ teaspoon dried dill
3 scallions, finely chopped
2. Place the halibut fillets in a large baking dish, and add the
lemon juice. Season with salt and pepper to taste.
3. In a small bowl, mix the sour cream, yogurt, cheese, garlic
powder, dill, and scallions. Spread the mixture over the fish.
4. Bake for 15 to 20 minutes, or until the internal temperature
reaches 145°F, the fish is opaque and flakes easily with a fork,
and the cheese is golden, and serve.
Ingredient tip: Greek yogurt is a nutrient powerhouse packed with

protein, probiotics, vitamin B12, and calcium. After surgery, stomach
space is a valuable commodity. So, it is important to aim for nutrient-
dense foods, like Greek yogurt, to support your overall health. When
buying Greek yogurt, read nutrition and ingredient labels—avoid
brands high in added sugars. The healthiest and most versatile option
is plain. You can use plain yogurt with many recipes in this book, or
sweeten it to your liking and serve with berries for a snack.
2g; Sodium: 293mg.
Mahi-Mahi with Mango-Avocado
Salsa
If you have gotten tired of traditional white fish, mahi-mahi might be
for you. This hearty fish is firmer than other white fish but absorbs
flavor easily and still maintains the desired tenderness that fish offers.
For a refreshing treat, serve up mahi-mahi with a delicious mango-
avocado salsa that will delight your taste buds and have you
dreaming of the tropics.

4 (4-ounce) mahi-mahi fillets
1 tablespoon ground cumin
1 teaspoon chili powder
½ teaspoon onion powder
Salt
½ cup diced mango
¼ cup diced avocado
¼ cup finely chopped red onion
⅓ cup diced cherry tomatoes
2 tablespoons finely chopped fresh cilantro
2 tablespoons freshly squeezed lime juice
1 teaspoon minced jalapeño
1. Preheat the grill to medium heat. Set the mahi-mahi fillets on
a plate, and drizzle with the olive oil. Rub to coat.
2. In a small bowl, mix together the cumin, chili powder, onion
powder, and salt to taste. Rub the seasonings over each fillet.
3. In a small bowl, stir to combine the mango, avocado, onion,
tomatoes, cilantro, lime juice, and jalapeño, and salt to taste.
Refrigerate until serving.
4. Place the mahi-mahi on the grill. Cook for 3 to 4 minutes,
then gently turn over and cook for 3 to 4 minutes longer, until
the fish is opaque and flakes easily with a fork.
5. Serve the mahi-mahi with the salsa.
Prep tips: For quicker meal prep in a pinch, look for fresh mango
salsa in the produce section of your local grocery store. Serve leftover
salsa with fish and seafood of all kinds.
Cooking tip: Most recipes that require a grill can be cooked in an
alternative fashion. For this recipe, if you do not have a grill, cook
mahi-mahi on the stove. Heat a large skillet over medium heat, add
seasoned mahi-mahi, and cook for 4 to 5 minutes. Turn the fish and
cook for another 4 to 5 minutes, or to an internal temperature of 125
to 145°F. The fish should flake easily with a fork.
4g; Sodium: 138mg.
Blackened Salmon with Avocado
Cream
This high-protein recipe is great for your next backyard event and
pairs delightfully with Avocado Cream. Serve with Roasted Garden
Vegetables or a small chopped salad.
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: ABOUT 10

4 (6-ounce) salmon fillets, bones removed
1 tablespoon butter, melted
2 tablespoons blackened seasoning
½ cup Avocado Cream
1. Pat the salmon fillets dry on both sides with paper towels.
2. Brush the butter over the fleshy side of the salmon fillets.
3. Pour the seasoning onto a plate, and press the flesh side of
each salmon fillet into the seasoning, coating evenly.
4. In a large skillet over medium heat, heat the olive oil. Add the
salmon, skin-side up, and cook until blackened, 3 to 4
minutes. Flip the fillets and continue to cook to your liking, 5
to 7 minutes, depending on the thickness of the fillets, or to an
internal temperature of 125 to 145°F. Once done, the fish
should flake easily with a fork.
5. Transfer to individual plates, and serve with the avocado
cream.

Ingredient tip: Salmon is not only delicious but a nutritional
powerhouse high in protein, omega-3 fatty acids, B vitamins, vitamin D,
potassium, and antioxidants. Studies have shown that eating at least
two servings of fish (particularly fatty fish like salmon) per week can
help lower inflammation, improve brain health, and reduce the risk of
developing age-related memory problems. Less expensive salmon
fillets can be found in 4- to 6-ounce portions in the freezer section of
most grocery stores. Defrost for an easy protein on a weeknight when
you are low on time or energy.
0g; Sodium: 1153mg.
Salmon is a healthy, easy-to-cook option for dinner any night of the
week. The simple ingredients of this recipe create a bold and savory
flavor that you will adore. Garnish with sesame seeds and serve with
Cauliflower Fried Rice.

2 teaspoons rice vinegar
1 tablespoon brown sugar
2 teaspoons grated ginger
2 chopped scallions
1 pound wild-caught Alaskan salmon fillet, cut into four pieces,
bones removed
4 baby bok choy, quartered lengthwise
2 teaspoons extra-virgin olive oil
Salt
1. In a resealable bag, combine the soy sauce, vinegar, brown
sugar, ginger, garlic, and scallions.
2. Add the salmon, and mix to coat. Chill for 15 to 30 minutes.
3. Preheat the oven to 400°F. Line a baking sheet with
aluminum foil.
4. Remove the salmon from the bag, reserving any marinade,
and place the salmon skin-side down on one side of the
baking sheet.
5. Place the bok choy on the other side of the baking sheet,
drizzle on the olive oil, and toss to coat. Season with salt and
pepper to taste.
6. Bake for 10 to 12 minutes, or until the internal temperature of
the salmon reaches 125 to 145°F and the bok choy is tender.
7. Meanwhile, in a small saucepan, heat the reserved marinade
to a boil. Simmer on low until thickened and reduced by half,
5 to 10 minutes.
8. Transfer the salmon and bok choy to four plates, cover the
salmon with the warm marinade, and serve.
Ingredient tip: Keep a bag of frozen wild Alaskan salmon fillets on

hand to make a delicious meal any day of the week. Look for wild-
caught salmon instead of farmed to decrease your risk of chemical
contaminants and support environmental sustainability.
4g; Sodium: 562mg.
Shrimp Ceviche
Cool and light, this traditional Latin-inspired recipe is great for a meal
or snack and the perfect complement to a warm summer day. Made
with just a few simple ingredients, with no cooking involved, this
ceviche is on your table in no time. Dig in with a fork or pile a few
spoonfuls onto a lettuce leaf, taco style, for easy eating.
SERVES 4 / PREP TIME: 10 MINUTES, PLUS 30 MINUTES TO

MARINATE / TOTAL TIME: 40 MINUTES
1 pound cooked jumbo shrimp, peeled, deveined, and diced
1 cup diced tomatoes
½ cup finely chopped red onion
1 jalapeño pepper, seeds and veins removed, minced
¼ cup freshly squeezed lemon juice
¼ cup freshly squeezed lime juice
½ cup chopped fresh cilantro
Salt
1 avocado, pitted and diced into half-inch chunks
1. In a large bowl, mix the shrimp, tomatoes, red onion, and
jalapeño.
2. Pour in the lemon and lime juice, cilantro, and salt to taste.
Gently toss to coat.
3. For best flavor, cover and refrigerate for at least 30 minutes.
4. Add the avocado right before serving.

Ingredient tip: Shellfish have gotten a bad rap because they contain
high levels of dietary cholesterol. However, research has shown that
blood cholesterol levels are most closely related to the intake of
saturated and trans fats. Shrimp is virtually fat free, with the exception
of heart-healthy omega-3 fatty acids.
2g; Sodium: 632mg.
Shrimp Scampi with Zucchini
Noodles
Using a kitchen gadget called a spiralizer, you can make zucchini
noodles that are a healthy substitute for traditional noodles. If you do
not have a spiralizer, you can make vegetable noodles with a
vegetable peeler or grater, or you can look for pre-cut zucchini
noodles in the fresh or frozen sections of your grocery store.

1 tablespoon butter
1 tablespoon minced garlic
¼ teaspoon red pepper flakes
1 pound peeled and deveined jumbo shrimp, tails removed
¼ cup white wine
Juice of ½ lemon
4 medium zucchini, cut into noodles using a spiralizer
Salt
¼ cup fresh parsley
Freshly grated Parmesan, for garnishing
1. In a large skillet over medium heat, heat the olive oil and
butter. Add the garlic and red pepper flakes, and cook for 1
minute, stirring constantly.
2. Add the shrimp, and cook until pink, about 3 minutes. Using a
slotted spoon, transfer the shrimp to a bowl, leaving the juices
in the pan.
3. Return the skillet to the heat, and add the wine and lemon
juice. Deglaze the pan, using the spoon to scrape up any
browned bits from the bottom. Add the zucchini noodles, and
gently sauté to soften, about 2 minutes.
4. Return the shrimp to the pan, and toss to combine. Season
with salt and pepper, and serve immediately, garnished with
the parsley and Parmesan.
Prep tip: Buy shrimp frozen, and defrost as needed.

3g; Sodium: 667mg.
Eating seafood doesn’t have to be a luxury—these patties use
canned lump crab meat to save time and money and are available at
any grocery store near the canned tuna. Additionally, when made at
home, crab cakes can be more crab and less “cake.” Mix up the filling
the day before you want to cook them to save time. For an extra kick,
add diced jalapeños or sliced scallion. Serve with lemon wedges, tartar
sauce, or a dollop of low-fat, plain Greek yogurt.
MAKES 6 CAKES / PREP TIME: 10 MINUTES, PLUS 20 MINUTES TO

CHILL / COOK TIME: 25 MINUTES / TOTAL TIME: 55 MINUTES
1 large egg, lightly beaten
2 tablespoons low-fat, plain Greek yogurt
Juice of ½ lemon
½ teaspoon ground cayenne
A few dashes hot sauce
2 (7-ounce) cans lump crab meat, drained
½ cup whole wheat panko bread crumbs, divided
2. Spray a baking sheet with nonstick cooking spray.
3. In a large mixing bowl, mix the egg, mustard, yogurt, garlic,
lemon juice, cayenne, and hot sauce until well combined.
4. Gently fold in the crab meat and ¼ cup of bread crumbs.
5. Chill the mixture in the refrigerator for 20 minutes.
6. Place the remaining ¼ cup of bread crumbs on a plate.
7. Using a ⅓ cup measuring cup, scoop the crab mixture from
the bowl and gently pack to form into a cake. Transfer to the
bread crumb plate by turning the measuring cup upside down
and allowing the cake to slide out. Carefully dredge both sides
of the cake with crumbs.
8. Gently transfer the cake to the baking sheet. Repeat the
process with the remaining crab mixture.
9. Bake for 10 to 12 minutes, or until the cakes are lightly brown
on bottom. Carefully flip, and bake for 10 to 12 more minutes,
or until golden and crisp, and serve.
Ingredient tip: Not all seafood cakes are created equal— the ones
at restaurants are often loaded with more bread crumbs than fish, and
they are deep-fried in oil. Go for baked, grilled, or broiled fish or
seafood for a guaranteed healthier option.
Sodium: 285mg.
Pan-Seared Scallops with Garlic-
Cream Sauce
These scallops are totally restaurant-worthy and take only 15 minutes
to make. Serve with roasted asparagus and Garlic-Parmesan
Cauliflower Mash for a protein-packed, nutritious meal.

1 pound scallops, thawed
Salt
2 tablespoons unsalted butter
1 tablespoon minced garlic
¼ cup broth of choice
2 tablespoons heavy (whipping) cream
2 tablespoons freshly squeezed lemon juice
1. Dry the scallops with a paper towel. Season with salt and
pepper to taste.
2. In a large pan or skillet over medium-high heat, heat the olive
oil.
3. Add the scallops in a single layer without overcrowding the
pan (work in batches if needed), and cook until golden brown
on one side, about 2 to 3 minutes.
4. Gently flip the scallops, and add the butter and garlic to the
pan.
5. Continue to cook, spooning the butter over the scallops, until
they are cooked through, 2 to 3 minutes more. The scallops
should be opaque and springy, not too firm.
6. Transfer the scallops to a rimmed serving dish.
7. Add the broth to the pan, and bring to a simmer, scraping up
brown bits left behind in the pan. After the broth has reduced
by half, add the cream and allow to simmer until slightly
thickened.
8. Remove the pan from the heat, and stir in the lemon juice.
Pour the sauce over the scallops, and serve immediately.
Ingredient tip: Scallops are a protein-rich seafood also high in

vitamin B12. After weight-loss surgery, patients are at higher risk for
B12 deficiency. Vitamin B12 is important for a number of body
processes. For one, it works to prevent a type of anemia called
megaloblastic anemia.
0g; Sodium: 248mg.
CHAPTER 10
Poultry
Full of essential nutrients, chicken may already be a
staple protein in your home, and with good reason. So,
you may be happy to see that many of the recipes in this
chapter are healthy makeovers of your favorite comfort
dishes. These dinners are designed to be doable for
weekend meal prep, but simple enough for a weeknight.

Sheet Pan Fajitas
Barbecue Chicken and Portobello Pizzas
Grilled Tangy Balsamic Chicken Thighs
Meatloaf can be made a number of ways, traditionally using beef.
However, switching to turkey is not only a leaner choice, it is also
higher in protein. Add sautéed minced vegetables, such as bell
pepper or mushrooms, during step 3 for a boost of flavor and
nutrients. Serve with Garlic-Parmesan Cauliflower Mash or Roasted
Garden Vegetables.
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 1 HOUR / TOTAL

TIME: 1 HOUR 10 MINUTES
¼ cup plus 2 tablespoons ketchup, divided
2 teaspoons Worcestershire sauce
½ medium onion, minced
1 garlic clove
½ cup old-fashioned rolled oats
1 large egg
1 tablespoon Italian seasoning
½ teaspoon salt
2. In a small bowl, combine 2 tablespoons of ketchup and the
Worcestershire sauce.
3. In a medium bowl, combine the turkey, onion, garlic, oats,
egg, the remaining ¼ cup of ketchup, and the Italian
seasoning, salt, and pepper. Make sure not to overwork the
meat.
4. Place the mixture in a greased loaf pan or shape into a loaf
and place on a baking pan. Spoon the sauce on top.
5. Bake uncovered for 55 to 60 minutes, or until an instant-read
thermometer registers 165°F.
6. Remove from the oven and allow to sit for 5 minutes before
slicing and serving.
Ingredient tip: Rolled oats, like the ones in this recipe, are a great
substitute for bread crumbs, which are used more traditionally in
meatloaf recipes. Rolled oats are lower in not only calories than bread
crumbs but also sodium—and by a substantial margin. Oats contain
less than 1 percent of the sodium in traditional bread crumbs. For
every cup, they also contain 10 grams of fiber and 13 grams of
protein.
Prep tip: For faster cooking, use smaller loaf pans or greased muffin
tins. Cook for 25 to 30 minutes.
1g; Sodium: 665mg.
These wraps are packed with sweet and tangy flavor and are a
healthier version of your restaurant favorite. Save any leftovers for a
delicious lunch the next day.

1 tablespoon coconut oil
1 pound ground chicken
¼ cup hoisin sauce
2 tablespoons unseasoned rice wine vinegar
1 tablespoon sriracha
2 teaspoons freshly grated ginger
1 (8-ounce) can water chestnuts, drained and diced
Butter lettuce leaves, for serving
1. In a large skillet over medium heat, heat the coconut oil. Add
the chicken, and cook thoroughly, using a spatula to break
into crumbs.
2. Add the soy sauce, hoisin sauce, vinegar, and sriracha. Stir to
combine, and cook for 5 minutes, or until most of the liquid
has been absorbed.
3. Add the ginger, garlic, and water chestnuts, and cook for 1
minute.
4. Scoop 2 to 3 tablespoons of chicken mixture into each lettuce
leaf to serve.
Prep tip: Garnish lettuce wraps with shredded carrots, bean sprouts,
chopped peanuts, or scallions.
4g; Sodium: 802mg.
I don’t think a recipe could get much easier than this one. Add just
two ingredients to your slow cooker, sit back, and relax. This tender,
juicy chicken is great in salads, tacos, soups, or just by itself.
SERVES 8 / PREP TIME: 5 MINUTES / COOK TIME: 4 HOURS / TOTAL

TIME: 4 HOURS 5 MINUTES
4 chicken breasts (about 2 pounds total)
2 cups of your favorite salsa
1. Place the chicken breasts in a slow cooker, and cover with
salsa. Stir around to make sure the chicken is coated.
2. Cover and cook on high for 4 hours or on low for 6 to 8 hours.
3. Once cooked, shred the chicken in the slow cooker with 2
forks. Stir with the salsa and juices in the crock pot until well
mixed, and serve.
Prep tip: Serve chicken on its own, or with a dollop of guacamole or

Avocado Cream, black beans, and freshly diced tomatoes.
Sodium: 390mg.
Sheet Pan Fajitas
Sheet pan meals are one of my favorite easy, no-fuss ways to cook.
You can use chicken breast, as this recipe calls for, or substitute
chicken thighs for a softer texture. Top with salsa and serve over
salad greens, or wrap in a low-carb whole wheat tortilla. Any leftovers
you have are perfect for lunch the next day.

1 pound chicken breast, cut into strips
1 yellow onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2. In a large bowl, combine the chicken, onion, peppers, oil, and
taco seasoning. Mix well to coat evenly.
3. Using one or two baking sheets, spread the chicken and
veggies out evenly and as flat as possible, trying not to crowd.
4. Bake for 20 to 25 minutes, or until the chicken is cooked
through and the veggies are soft, stirring halfway through.
Serve immediately.

Ingredient tip: If you tolerate tortilla shells and want to use them
after surgery, look for options that are either 100 percent whole
wheat or low carb. For better portion control, choose 5- to 7-inch
shells instead of larger alternatives.
Sodium: 397mg.
If you’re looking to mix up your standard chicken recipe, this Spinach
Dip–Stuffed Chicken is a great option. Cooking chicken at a higher
temperature helps lock in the moisture and keep it tender, which
makes it more tolerable for post-op bariatric surgery patients.

TOTAL TIME: 1 HOUR
5 ounces frozen chopped spinach, defrosted and drained
8 ounces low-fat cream cheese, softened
¼ cup Parmesan cheese
¼ cup shredded mozzarella cheese
¼ teaspoon salt
4 boneless chicken breasts
2. Place the defrosted spinach in paper towels, and dry off as
much water as you can.
3. In a medium bowl, mix the spinach, cream cheese, Parmesan,
mozzarella, and garlic, and season with salt, and pepper.
4. Slice your chicken lengthwise to make a pocket, being sure
not to cut all the way through.
5. Stuff the cream cheese mixture into chicken breasts, and fold
to close the pockets. Secure with toothpicks if necessary. Rub
with the olive oil, and season with salt and pepper.
6. Transfer to a greased or parchment paper–lined baking dish.
If you have leftover spinach mix, spread on top of the chicken
prior to baking. Cover with aluminum foil and bake for 20 to
40 minutes, depending on thickness, or until the chicken
reaches an internal temperature of 165°F and any juices run
clear. Serve immediately.
Ingredient tip: Spinach is rich in vitamin A, folate, potassium,

magnesium, and iron. Add it to smoothies, scrambles, casseroles, and
dips for a nutrient boost.
2g; Sodium: 649mg.
Barbecue Chicken and Portobello
Pizzas
This recipe is for pizza that is not really pizza, but still really delicious
and quite nutritious. Pizza is a favorite food for many individuals, but
due to its doughy texture and high carbohydrate content, it’s often
avoided after surgery. For the same great flavors, substitute
portobello mushroom caps for traditional crust. For this recipe, add
pineapple for sweetness or diced jalapeño for an extra kick.
MAKES 6 PIZZAS / PREP TIME: 15 MINUTES / COOK TIME: 30

6 large (4- to 5-inch) portobello mushrooms, stems removed
½ red onion, diced
¾ cup low-sugar barbecue sauce
1 chicken breast, baked and diced
4 ounces feta or goat cheese
⅔ cup mozzarella or Monterey Jack cheese
¼ cup roughly chopped fresh cilantro
1. Arrange the oven shelf to the middle rack. Preheat the oven to
400°F.
2. In a small bowl, combine the oil and garlic. Brush the bottoms
of each mushroom with the garlic oil mixture, and place each
mushroom, oil-side down (stem-side down) on a baking
sheet. Bake for 15 minutes.
3. Meanwhile, in a small skillet over medium-low heat, sauté the
red onion until browned and soft, about 20 minutes. Set aside.
4. Drain off any liquid from the mushroom caps, and return to
the baking sheet stem-side up. Fill each mushroom cap with 2
tablespoons of barbecue sauce. Top with the chicken, red
onion, and cheese. Bake until the cheese has melted and is a
light golden brown, 5 to 8 minutes.
5. Remove from the oven, sprinkle with the cilantro, and serve.
Ingredient tip: Mushrooms are rich in not only in fiber but also a
variety of other important vitamins and minerals. Also, if exposed to
sunlight, they are the only plant-based source of vitamin D.
8g; Sodium: 600mg.
Traditional Italian recipes such as this often have fancy names that
sound too intimidating to cook at home. Just know that names can be
deceiving. This one-pan meal is bursting with creamy lemon flavor that
your whole family will enjoy. Serve with vegetable noodles or
cauliflower rice to soak up all the delicious juices.

½ cup flour
½ teaspoon salt
2 boneless, skinless chicken breasts, butterflied then cut in half
1 to 3 tablespoons extra-virgin olive oil, divided
½ cup reduced-sodium chicken broth
¼ cup freshly squeezed lemon juice
2 tablespoons drained capers
1 tablespoon unsalted butter
Freshly chopped parsley, for garnish (optional)
1. In a shallow bowl, mix the flour, salt, and pepper. Dredge the
chicken cutlets in the flour mixture, and shake off the excess.
2. In a large skillet over medium heat, heat 1 tablespoon of oil.
Add the chicken, cooking in batches if needed to avoid
overcrowding and adding more oil as needed. Cook for 2 to 4
minutes on each side, or until the chicken is no longer pink in
the center. Transfer to a plate.
3. In the same pan, combine the chicken broth, lemon juice,
capers, and butter. Whisk until the butter melts and the liquids
are well combined, scraping up any brown bits from the pan
in the process.
4. Return the chicken to the pan, reduce the heat to simmer, and
cook for 5 minutes, or until the chicken reaches an internal
temperature of 165°F and any juices run clear.
5. Transfer the chicken to a rimmed serving platter. Pour the
sauce over the chicken, garnish with the parsley (if desired),
and serve.
Ingredient tip: If you don’t have time to butterfly your chicken, look
for cutlets in the meat section of your grocery store.
1g; Sodium: 588mg.
These incredibly crunchy oven-baked chicken tenders are so
delicious, you won’t even miss the fryer. At less than 15 grams of carbs
and more than 30 grams of protein, they’re a healthy way to indulge in
a childhood favorite. Serve with buffalo sauce, low-sugar barbecue
sauce, or low-fat Greek yogurt ranch.
MAKES 4 SERVINGS / PREP TIME: 10 MINUTES / COOK TIME: 20

½ cup whole wheat panko bread crumbs
¼ teaspoon ground cayenne pepper
1 teaspoon garlic powder
Salt
1 pound skinless chicken breast tenders
1 large egg, beaten
1. Preheat oven to 400°F.
2. Place an oven-safe wire rack on top of a baking sheet, and
spray with cooking spray. Set aside. (If you do not have a wire
rack, use an aluminum foil– or parchment paper–lined
baking sheet.)
3. In a small bowl, mix the cheese, bread crumbs, cayenne
pepper, garlic powder, and salt and pepper to taste.
4. Dip the chicken tenders in the egg, coat with the dry mixture,
then transfer to the prepared wire rack/baking sheet. Repeat
the process with the remaining chicken.
5. Bake for 15 to 20 minutes, depending on the size of the
tenders, or until the tenders reach an internal temperature of
165°F.
Ingredient tip: For a lower-carb alternative to bread crumbs, use

crushed pork rinds. Pork rinds can be purchased at your local grocery
store, and you can crush them yourself; place them in a large,
resealable plastic bag, and crush using the back of a wooden spoon.
Pork rinds contain 154 calories, 17 grams of protein, and 0 grams or
carbohydrates per ounce. They will not reproduce the exact crunch
of panko, but they are certainly more flavorful.
Sodium: 392mg.
Skip the takeout and try this healthier homemade curry recipe that
packs the same bold flavors. This dish is easier to make than you
could imagine, completely customizable, and ready to eat in around
30 minutes.

1 pound chicken breast, diced into 1-inch cubes
½ large yellow onion, sliced
1 red or green bell pepper, sliced
2 tablespoons Thai red curry paste
1½ tablespoons sugar
1 (13.5-ounce) can light coconut milk
1 tablespoon fish sauce
Cauliflower rice (optional)
Fresh Thai basil leaves, for garnish (optional)
1. In a large skillet over medium heat, heat 1 tablespoon of oil.
Add the chicken, and stir-fry until browned and no longer
pink in the middle, 5 to 8 minutes. Transfer to a plate.
2. In the same pan over medium heat, heat the remaining
tablespoon of oil. Add the ginger, garlic, onion, and pepper,
and sauté for 2 minutes.
3. Add the curry paste, sugar, coconut milk, and fish sauce, and
stir well to combine. Simmer, stirring occasionally, for 8 to 10
minutes, until thickened.
4. Return the chicken to the pan, adding water to thin if
necessary, and reduce to a simmer. Cook for 5 minutes to
warm the chicken.
5. Plate the curry. Optionally, spoon over cauliflower rice and
garnish with Thai basil leaves before serving.
Ingredient tip: Try this curry with a variety of vegetables, or use

shrimp, tofu, or white fish in place of chicken.
12g; Sodium: 947mg.
Grilled Tangy Balsamic Chicken
Thighs
Tender and juicy, these chicken thighs are the perfect addition to
your next backyard dinner. This tangy chicken is perfect on its own or
served with salad, grilled vegetables, or roasted potatoes.
SERVES 4 / PREP TIME: 5 MINUTES, PLUS AT LEAST 1 HOUR TO

MARINATE / COOK TIME: 15 MINUTES / TOTAL TIME: 1 HOUR 20
MINUTES
4 boneless, skinless chicken thighs, trimmed
¼ cup balsamic vinegar
¼ cup freshly squeezed lime juice
2 tablespoons brown sugar
½ tablespoon chili powder
Salt
1. In a resealable bag, combine the chicken, olive oil, vinegar,
lime juice, sugar, chili powder, and garlic, season with salt and
pepper to taste, and mix well. Refrigerate and marinate for at
least 1 hour, or overnight for best results.
2. Preheat a grill or a grill pan on the stovetop to medium-high
heat. Cook the chicken for 5 to 8 minutes on each side, or
until cooked to an internal temperature of at least 165°F, and
serve.
Ingredient tip: Chicken thighs have a softer, moister texture than

chicken breast. Although chicken thighs sometimes get a bad rap for
being higher in fat, they only have 1.5 grams more fat per 3.5-ounce
serving.
5g; Sodium: 177mg.
CHAPTER 11
Beef and Pork Entrées

For healthy, iron-rich meals that will energize and
satisfy, this chapter offers inspiration from around the
world. These dinners are high in protein, low in
carbohydrates, and full of flavor that will have you
looking forward to leftovers.
Egg Roll Bowl

Honey-Mustard Pork Tenderloin with Roasted Green Beans
Philly Cheesesteak–Stuffed Bell Peppers
Bell Pepper Nachos
Beef Stew
Egg Roll Bowl
This recipe has all the flavors of an egg roll without the traditional
deep-fat frying. This recipe is incredibly easy to make and full of fresh
vegetables and protein, tossed in a savory sauce. Add a few dashes of
sriracha for a spicy kick.

1 tablespoon toasted sesame oil
1 tablespoon unseasoned rice vinegar
1 pound ground pork
1 (14-ounce) bag coleslaw mix
4 scallions, chopped
1. In a small bowl, mix the garlic, ginger, oil, rice vinegar, and
soy sauce.
2. In a large skillet over medium heat, cook the pork until
browned, about 15 minutes. Drain off the excess fat. Add the
coleslaw mix, and stir to combine.
3. Pour the sauce mixture over the pork mixture and stir,
continuing to cook over medium heat until the cabbage is
wilted but still a bit crunchy, about 5 minutes.
4. Serve with the scallions.

4g; Sodium: 498mg.
This pulled pork is so tender and delicious, and it is a great option for
post-op bariatric surgery patients. The best part is, you can prepare
the recipe in less than 5 minutes and let it cook all day or overnight.
Leftovers can be used in tacos, omelets, salads, or soups or on low-
carb pizzas.
SERVES 8 / PREP TIME: 5 MINUTES / COOK TIME: 6 HOURS / TOTAL

TIME: 6 HOURS
1 onion, peeled and cut into thick rings
1 (4-pound) pork shoulder, trimmed
1 tablespoon salt
1 teaspoon freshly ground black pepper
1 teaspoon onion powder
1 tablespoon paprika
1. Cover the bottom of a 4- to 6-quart slow cooker with the
onion slices, and place the pork on top.
2. In a small, bowl combine the salt, pepper, garlic powder,
onion powder, paprika, and olive oil. Rub the mixture over the
pork.
3. Cook on high for 4 to 6 hours or on low for 7 to 8 hours, or
until tender. Discard the excess fat and onions. Shred the pork
with two forks, and serve with your favorite sauce.

Prep tip: Serve with Greek yogurt coleslaw, Roasted Garden
Vegetables, or mashed cauliflower.
1g; Sodium: 1043mg.
Break out your favorite Hawaiian shirt and luau music for these
colorful kabobs. Each skewer is packed with protein, vegetables, and
tons of flavor. These are fun to make and delicious to eat, and you can
prepare them and still have time to watch the sunset.
SERVES 4 / PREP TIME: 15 MINUTES, PLUS AT LEAST 15 MINUTES

TO MARINATE / COOK TIME: 20 MINUTES / TOTAL TIME: 50
MINUTES
Salt
1 pound pork loin, diced into 1½-inch cubes
1½ cups pineapple chunks
1 white onion, peeled and chopped into 1-inch pieces
1 red bell pepper, trimmed, seeded, and cut into 1-inch pieces
1 yellow pepper, trimmed, seeded, and cut into 1-inch pieces
1. Prepare 8 to 10 wooden skewers by soaking them in water for
15 minutes to prevent burning. If you are using metal skewers,
you can skip this step.
2. In a large bowl, whisk the soy sauce, 2 tablespoons of olive oil,
garlic, and salt and pepper to taste. Add the pork chunks to the
bowl, and toss to coat. Cover and chill for at least 15 minutes.
3. Carefully thread the skewers with the pork, pineapple, onions,
and peppers, repeating until all the ingredients are used.
4. Lightly brush the pork and vegetables with the remaining
tablespoon of olive oil.
5. Heat the grill to high, then reduce to 400°F.
6. Place the kabobs on the grill. Cook for 3 to 4 minutes, rotate,
and repeat until all sides are browned and the pork is cooked
through to 145°F. Serve immediately.
Prep tip: If you do not have a grill, bake the kabobs in the oven at
400°F for 25 minutes, or until the pork is cooked through.
9g; Sodium: 979mg.
Honey-Mustard Pork Tenderloin with
Roasted Green Beans
This honey-mustard pork tenderloin is baked to perfection with
minimal cooking experience required. Great for a low-key Sunday
dinner with company or busy weeknights, this recipe is guaranteed to
please.
SERVES 3 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES,

PLUS 15 MINUTES TO REST / TOTAL TIME: 55 MINUTES
2 tablespoons whole grain mustard
2 tablespoons honey
2 tablespoons soy sauce
1 tablespoon sriracha
Salt
1 pound fresh green beans, trimmed
1 pound trimmed pork tenderloin
foil.
2. In a small bowl, mix the mustard, honey, soy sauce, garlic,
and sriracha. Season with salt and pepper to taste.
3. Place the green beans on the prepared baking sheet, and toss
with the olive oil.
4. Place the pork on top of the green beans. Rub half of the sauce
on the pork evenly.
5. Bake for 15 minutes, then remove from oven. Brush the
remaining sauce over the pork. Return the pork to the oven
and cook for another 10 to 15 minutes, or until the internal
temperature of the pork is between 145 and 150°F and the
meat is pale and mostly white with mostly clear juices.
6. Remove from the oven and tent the pork with foil. Let rest for
10 to 15 minutes before serving.
Ingredient tip: Green beans are a non-starchy vegetable with only 7

grams of total carbohydrates and 3.5 grams of fiber per cup. Bake as a
side dish with other protein mains, too, or toss in soups and salads for
a crunchy texture.
17g; Sodium: 915mg.
Philly Cheesesteak–Stuffed Bell
Peppers
Here is a fantastic recipe for a delicious sandwich favorite without the
doughy, starchy bread. Using bell peppers as a substitute for bread,
you’ll get the same classic cheesesteak flavors with fewer carbs and
extra nutrients.
MAKES 8 SERVINGS / PREP TIME: 15 MINUTES / COOK TIME: 35

4 green bell peppers, stems removed, halved lengthwise, and
seeded
1 small yellow onion, cut into half-inch strips
8 cremini mushrooms, sliced
½ pound deli roast beef, sliced into ½- to 1-inch strips
½ teaspoon paprika
½ teaspoon chili powder
½ teaspoon dried oregano
16 thin slices provolone cheese
foil.
2. Place the peppers skin-side down on the prepared baking
sheet.
onions, and sauté until golden brown, about 15 minutes. Add
the mushrooms, roast beef, garlic, paprika, chili powder, and
oregano. Stir fry until the mushrooms are soft, 2 to 3 minutes.
4. Place the peppers in the oven to cook for 5 to 10 minutes, or
until somewhat softened.
5. Gently remove the baking sheet from the oven and carefully
line each pepper with 1 slice of provolone cheese.
6. Scoop the beef-mushroom mixture into each pepper, and top
each with 1 slice of provolone.
7. Return the peppers to the oven and bake for another 5 to 7
minutes, or until the peppers are soft and the cheese is melted
and golden brown.
Ingredient tip: Bell peppers are a wonderfully nutritious addition to

meals and snacks as they contain high amounts of fiber and vitamins.
Bell peppers are one of the richest dietary sources of vitamin C,
containing more than even an orange. Additionally, they are high in
vitamins A, E, K, and B, and potassium. The color of a bell pepper
indicates when it was harvested, and thus, its bitter- or sweetness. Red
bell peppers are the sweetest with orange, yellow, and green following
behind.
2g; Sodium: 394mg.
Spaghetti is a household classic, and the ease of this recipe will make
it a staple. In less than an hour, you can have dinner on the table. Jazz
up pasta sauce with a few easy tricks that will make everyone think
you just spent hours cooking up a family recipe. Add diced red onions,
eggplant, zucchini, carrots, or mushrooms for extra flavor and
nutrition.

1 pound ground beef (93%)
1 large yellow onion, chopped
1 tablespoon tomato paste
1 (24-ounce) jar pasta sauce
1 tablespoon Italian seasoning
4 medium zucchini
½ cup shredded Parmesan cheese
1. In a large saucepan over medium heat, cook the ground beef,
breaking it up with the spoon, until browned, 7 to 10 minutes.
Drain, and transfer to a plate.
2. In the same pan over medium heat, heat 1 tablespoon of oil.
Add the onions and garlic, and sauté until the onions are
translucent and the garlic is fragrant, about 5 minutes. Add
the tomato paste, and sauté for 1 minute.
3. Add the pasta sauce, and stir well to combine. Mix in the
Italian seasoning. Simmer for 20 minutes.
4. Meanwhile, cut the zucchini noodles to their desired length.
5. In a large skillet over medium heat, heat the remaining
tablespoon of oil. Add the zucchini, and sauté until soft, 2 to 3
minutes, or to desired texture. Be sure not to overcook the
zucchini, as it will end up mushy.
6. Plate the zucchini, top with the sauce and Parmesan, and
serve.
Ingredient tip: When buying premade sauces, be sure to look at

nutrition labels and avoid purchasing brands high in added sugar.
Look for sauces with less than 5 grams of sugar per ½ cup.
12g; Sodium: 998mg.
These meatballs are the perfect snack or dinner option. Need
something delicious to take to a potluck get-together? These are a
great quick and easy option for those, too.

1 pound ground beef
¼ cup dry Italian bread crumbs
1 large egg
2 tablespoons chopped fresh parsley
1 tablespoon freshly minced garlic
½ teaspoon sea salt
1. Preheat the oven to 425°F. Lightly grease a baking sheet.
2. In a large bowl, combine the beef, bread crumbs, egg, parsley,
garlic, cumin, salt, and pepper.
3. Form the mixture into 1½-inch meatballs, and place them on
the prepared baking sheet. Bake for 10 to 15 minutes, or until
cooked through and no longer pink inside or until they reach
an internal temperature 160°F, and serve.

Prep tip: Serve meatballs on their own or with Tzatziki Sauce, in a
salad, or in lettuce leaves with diced tomato, chopped cucumber and
red onion, and feta cheese.
1g; Sodium: 663mg.
Bell Pepper Nachos
You might believe that fun foods, such as nachos, are off limits after
surgery. But with this recipe, we take all the zesty flavors of traditional
nachos and replace the chips with crunchy bell pepper slices. Serve as
a snack or as your main meal.

1 pound lean ground beef (93%)
⅓ cup salsa
20 to 25 mini bell peppers, halved lengthwise, trimmed, and seeded
1 cup Mexican shredded cheese
2. In a large skillet over medium heat, brown the meat until no
longer pink, breaking it up as it cooks, 7 to 10 minutes. Drain
the meat, and stir in the salsa and taco seasoning. Simmer for
3 to 5 minutes, until the liquid has cooked down.
3. Spray a large baking sheet with cooking spray and arrange the
peppers on the sheet cut-side up.
4. Fill the peppers with the beef, and sprinkle with the cheese.
5. Bake until the cheese is melted, about 5 minutes, and serve
immediately.

Prep tip: Serve nachos with diced tomato, avocado, chopped
scallions, red onions, plain Greek yogurt, sliced jalapeños, fresh
cilantro, or hot sauce.
7g; Sodium: 526mg.
Beef Stew
Red meat can be difficult for some people to tolerate after bariatric
surgery, but the right cooking technique will make the meat tender,
moist, and flavorful. This recipe can be made as follows or prepared in
a slow cooker; follow the recipe through step 2, then transfer to a slow
cooker with the remaining ingredients to cook on high for 4 hours or
on low for 6 to 8 hours.
SERVES 4 / PREP TIME: 20 MINUTES / COOK TIME: 1 HOUR 40

MINUTES / TOTAL TIME: 2 HOURS
1⅓ pounds chuck roast, cut into 1-inch cubes
1 yellow onion, cut into 1-inch pieces
6 cups beef broth
1 dried bay leaf
1 teaspoon dried thyme
Salt
3 celery stalks, chopped
1 large carrot, peeled and sliced
1. In a large, heavy-bottomed pan over medium-high heat, heat
the olive oil. Add the meat, and sear in batches.
2. Add the onion and garlic, lower the heat to medium, and
continue to cook until the onion is translucent, 3 to 5 minutes.
3. Add the broth, bay leaf, thyme, and salt and pepper to taste.
4. Bring the stew to a boil. Lower the heat to simmer, cover, and
cook for 1 to 1½ hours. Add the celery and carrot halfway
through cooking.
5. Remove the bay leaf before serving.
Prep tip: Thicken the stew by adding cornstarch (start with a

tablespoon) in the final 10 to 15 minutes of cooking, and continue
simmering with the lid off. You can also add ½ cup red wine for extra
flavor. If you enjoy potatoes in your stews, try parsnips or turnips,
which are lower-carb options, or serve over mashed cauliflower for a
mouthwatering meal.
3g; Sodium: 1015mg.
This beef and broccoli recipe is easy, healthy, and packed with protein
and produce. It’s a great option for a weeknight dinner or meal-
prepped for weekday lunches.
SERVES 4 / PREP TIME: 10 MINUTES, PLUS 1 HOUR TO MARINATE /

1 pound flat iron steak
1 tablespoon cornstarch
½ cup soy sauce
¼ cup oyster sauce
½ cup beef broth
1 tablespoon minced fresh ginger
5 cups broccoli florets
Cauliflower rice (optional)
1. Thinly slice the flat iron steak against the grain.
2. In a large, resealable bag, toss the meat with the cornstarch.
Add the soy sauce, oyster sauce, beef broth, ginger, and garlic.
Chill for 1 hour.
3. In a large pot, blanch the broccoli for 2 minutes in boiling
water, then transfer to an ice bath.
4. In a large wok or skillet over medium-high heat, heat the oil.
Add the beef (reserve remaining marinade), and stir-fry until
brown, 1 to 3 minutes. Transfer to a plate.
5. Add the blanched broccoli to the wok or skillet, and stir-fry
until crisp but tender, about 3 minutes. Add the remaining
marinade, and cook for 2 minutes more.
6. Return the beef to the pan with the broccoli, and warm
through.
7. Serve with cauliflower rice (if desired).
Ingredient tip: For an alternative to flat iron steak, consider sirloin or

flank steak.
2g; Sodium: 2100mg.
CHAPTER 12
Desserts
There’s no need to deny your sweet tooth. The better-
for-you variations on traditional desserts and new
confections you’ll find in this chapter will help you stay
on track without feeling deprived.

Lemon Mousse
Peanut Butter Balls
Quick and easy to make, these pudding pops are a great treat all year
long. As a bonus, each serving packs in protein to help you reach your
target by the end of the day.
MAKES 4 / PREP TIME: 5 MINUTES, PLUS 4 HOURS TO FREEZE /

TOTAL TIME: 4 HOURS 5 MINUTES
1 (3.9-ounce) package chocolate-flavored instant pudding
2 cups cold low-fat milk
2 scoops chocolate protein powder
1. In a medium bowl, whisk the pudding mix, milk, and protein
powder for at least 2 minutes.
2. Spoon into ice pop molds or paper cups. Insert an ice pop
stick into the center of each mold or cup.
3. Freeze for 4 hours, or until firm. Remove from the molds or
cups before serving.
27g; Sodium: 480mg.
This sweet dessert is a healthy spin on traditionally calorie-filled
frozen yogurt. With only five ingredients, you might already have what
you need to make this tasty treat.
SERVES 4 / PREP TIME: 5 MINUTES, PLUS 2 HOURS TO FREEZE /

1 cup low-fat, plain Greek yogurt
4 cups frozen strawberries
2 tablespoons honey
2 teaspoons vanilla extract
1 teaspoon freshly squeezed lemon juice
1. In a food processor combine the yogurt, strawberries, honey,
vanilla, and lemon juice. Pulse until crumbly, then process
until the mixture becomes creamy.
2. Transfer to a standard-size loaf pan. Cover and freeze for 2
hours, or until frozen but still soft enough to scoop, and serve.

Ingredient tip: Berries are a great source of fiber and antioxidants
and a wonderful addition to your diet. Switch it up and try this recipe
with raspberries, blueberries, cranberries, or whatever you find in
season and available.
17g; Sodium: 39mg.
Lemon Mousse
Refreshing and light, this decadent dessert is the perfect fluffy treat
to leave you satisfied but not too full. Serve with fresh berries for an
extra burst of flavor.
SERVES 4 / PREP TIME: 15 MINUTES, PLUS 4 HOURS TO CHILL /

1½ cups boiling water
1 (6-ounce) package sugar-free lemon-flavored gelatin
2 cups ice cubes
1½ cups whipped topping
Fresh fruit, for serving (optional)
1. In a large bowl, combine the boiling water and gelatin. Stir for
at least 2 minutes, or until the gelatin is completely dissolved.
2. Add the ice cubes, and stir until melted. Refrigerate until
thickened, 5 to 10 minutes.
3. Fold in the whipped topping.
4. Divide into four portions and refrigerate until firm, about 4
hours.
5. Garnish with fresh fruit before serving (if desired).

Sodium: 45mg.
It doesn’t get much better than cooling down in the hot summer
weather with a refreshing treat. However, many classic treats are full
of calories that add up quickly. If you don’t use all of this treat right
away, just cover and keep frozen. When you’re ready to eat again, just
scrape it up with a fork.
SERVES 8 TO 10 / PREP TIME: 10 MINUTES, PLUS 3 TO 4 HOURS TO

FREEZE / TOTAL TIME: 4 HOURS 10 MINUTES
½ medium watermelon, peel removed, roughly chopped (about 8 to
9 cups)
Juice of 2 limes
¼ cup sugar (or sugar substitute)
1 cup fresh basil leaves, finely chopped
1. In a blender, combine the watermelon chunks, lime juice, and
sugar (if using). Blend on high until smooth.
2. Pour the watermelon mix into a 9-by-13-inch baking dish,
and stir in the basil leaves. Freeze for 1 hour.
3. Remove from the freezer, and using a fork, scrape the frozen
areas until broken apart. Return the dish to the freezer, and
continue this process every half hour for at least 2 to 3 hours,
or until the granita resembles coarse crystals.
4. Before serving, scrape the frozen mixture again with a fork.

Seasonal substitution: Depending on the time of year, consider
flavor combinations like basil-plum, pineapple-mint, and blueberry-
lavender. Use fresh seasonal fruits when preparing this cool treat for
best flavor.
Sodium: 2mg.
Summer heat brings out the best flavors of stone fruits, like peaches,
nectarines, apricots, and plums. These juicy fruits are perfect to pair
with meats, salads, desserts, and more. For this recipe, fire up your grill
and cook up an after-dinner treat.

3 large fresh peaches, halved and pitted
6 ounces low-fat, honey-flavored Greek yogurt
¼ cup sliced almonds
Ground cinnamon, for garnishing
1. Spray your grill (or a grill pan on the stovetop) with cooking
spray. Heat the grill or grill pan to high heat, about 500°F.
2. Brush each peach half with olive oil.
3. Place the cut fruit on the grill flesh-side down, and grill for
two minutes. Using tongs, turn the fruit over and cook for
another 2 minutes. Transfer to a serving dish.
4. Serve the fruit with the Greek yogurt, and garnish with the
almonds and cinnamon.

Prep tip: Stone fruits (like peaches, nectarines, plums, apricots, and
pluots) are best at their peak ripeness. When they are in season, cut
them up and freeze them in chunks to preserve their flavor. Then, toss
them in smoothies, yogurt, and sauces all year long.
Sodium: 8mg.
This classic crumble tastes just like the crisp days of fall. Perfect for a
family dinner or a game-day treat, this recipe is guaranteed to delight
your taste buds.

6 cups diced apple (about 3 apples)
1 teaspoon ground cinnamon
¼ teaspoon salt
½ cup almond flour
½ cup old-fashioned rolled oats
¼ cup melted coconut oil
¼ cup walnuts, chopped
2. Place the apples in a 9-by-9-inch baking dish, and toss with
the maple syrup, cinnamon, vanilla, and salt.
3. In a mixing bowl, combine the almond flour, oats, and melted
oil. Crumble with your hands. Stir in the walnuts.
4. Sprinkle the crumble mixture evenly over the apples, and
cover with aluminum foil. Bake until the apples are soft, 25 to
30 minutes. Remove the foil, and bake for another 10 minutes,
or until the crumble is golden brown, and serve.
Seasonal substitution: Tailor this recipe to the season. Try

strawberries and rhubarb in the spring, stone fruit in the summer, and
pears in the winter.
13g; Sodium: 73mg.
You will likely be shocked to find that the secret ingredient in this
recipe is chickpeas. However, don’t let that deter you from trying it. If
you like licking brownie batter from the bowl, you’ll love this recipe.
Best of all, this tasty treat will satisfy your chocolate craving while
providing protein and fiber. For a fun alternative, substitute peanut
butter for tahini for a peanut-butter-and-chocolate version.
MAKES 8 SERVINGS / PREP TIME: 5 MINUTES / TOTAL TIME: 5

MINUTES
1 (15-ounce) can chickpeas, drained and rinsed
¼ cup tahini
¼ cup unsweetened cocoa powder
¼ teaspoon flaky sea salt
1½ teaspoons vanilla extract
4 tablespoons water, divided
Fresh fruit, for serving
1. In a food processor, combine the chickpeas, tahini, cocoa
powder, maple syrup, salt, and vanilla, and blend until
smooth, at least 3 minutes. Add the water, 1 tablespoon at a
time, until the dip has reached your desired consistency.
2. Serve with fresh fruit.

Prep tip: Serve with fresh apple, banana, or strawberries. Some
patients have trouble tolerating fruit skins and seeds; if this describes
you, opt for peeled or seedless varieties.
Sodium: 85mg.
Peanut Butter Balls
These are a great snack the whole family will enjoy. Take them with
you on a hike, or freeze them for when you need an energy boost.
MAKES 24 / PREP TIME: 10 MINUTES, PLUS 30 MINUTES TO CHILL /

⅓ cup old-fashioned rolled oats
⅓ cup coconut shreds
¼ cup natural peanut butter
2 tablespoons flaxseed meal
2 tablespoons honey
¼ cup mini dark chocolate chips
2 tablespoons chocolate whey protein powder
1. In a large bowl, combine the oats, coconut, peanut butter,
flaxseed, honey, chocolate chips, protein powder, and vanilla.
2. Chill in the refrigerator for 30 minutes.
3. Roll into 1- to 2-inch balls.
4. Serve immediately, or store in freezer for up to 2 months.

Ingredient tip: Use this recipe to create your own almond, cashew,
or sunflower seed butter balls. Just swap out the peanut butter.
Sodium: 15mg.
If you do not already love quinoa, you will now. These bite-size morsels
will satisfy your sweet tooth while providing a satisfying crunch.
MAKES 16 / PREP TIME: 15 MINUTES, PLUS 1 HOUR TO CHILL /

5 tablespoons coconut oil, melted, divided
1 cup dry quinoa
2 tablespoons unsweetened cocoa powder
Sea salt
1. In a wide, heavy-bottomed saucepan (at least 6 inches deep
with a lid) over medium heat, heat 1 tablespoon of coconut
oil.
2. Add a few dried quinoa seeds. Once the pan is hot enough,
the quinoa should pop. It will not expand as much as a
popcorn kernel, but it will brown and jump in the air.
3. Cover the base of the pot with the remaining quinoa.
4. Gently shake the pot constantly to prevent sticking or
burning of seeds. Remove from the heat once the popping
starts to slow, usually after 1 to 5 minutes. Be sure not to let
the quinoa burn.
5. Once the quinoa has stopped popping, pour onto a baking
sheet to cool.
6. In a medium bowl, whisk together the remaining 4
tablespoons of coconut oil with the maple syrup, cocoa
powder, and vanilla until smooth. Add salt to taste.
7. Fold in the puffed quinoa.
8. Scoop 1-tablespoon mounds of the mixture onto a lined
baking sheet, and gently press to flatten.
9. Chill in the refrigerator or freezer for 30 to 60 minutes, until
hardened.
10. Transfer to a large bag or airtight container, and keep
refrigerated.
Ingredient tip: Quinoa is often thought of as a grain, but it is actually

a seed. Quinoa is gluten free, protein rich, and only one of a few plant
foods containing sufficient amounts of all nine essential amino acids.
It’s high in fiber, magnesium, B vitamins, iron, phosphorus, and
antioxidants, too.
Sodium: 1mg.
These Mini Cheesecake Bites are perfectly portion controlled and will
satisfy your sweet tooth. Garnish with fresh strawberries, raspberries,
or blueberries for that perfectly classic fruity finish.
SERVES 6 / PREP TIME: 10 MINUTES, PLUS 4 HOURS TO CHILL /

COOK TIME: 30 MINUTES, PLUS 20 MINUTES TO COOL / TOTAL
TIME: 5 HOURS
1 tablespoon butter, melted
¼ cup almond flour
8 ounces low-fat cream cheese, softened
2 tablespoons erythritol
1 large egg
1½ tablespoons low-fat sour cream
2 tablespoons freshly squeezed lemon juice
⅛ teaspoon salt
Fresh fruit, for serving (optional)
2. Line a 6-compartment muffin tin with muffin liners.
3. In a small bowl, combine the butter and almond flour until
almost doughy. Divide the mixture evenly among the 6
muffin liners. Using your fingers, press the crust into an even
layer. Bake for 10 minutes, remove from the oven, and set
aside.
4. In a medium mixing bowl with a hand mixer, beat the cream
cheese until fluffy. Add the erythritol slowly, and continue
mixing.
5. Add the egg, vanilla, sour cream, lemon juice, and salt; beat
until combined.
6. Pour 2 tablespoons of cheesecake mixture on top of each
almond meal crust. Tap the muffin tin on the counter to bring
any air bubbles to the top, then pop them.
7. Bake for 18 to 22 minutes, or until no longer jiggly. Remove
from the oven and allow to cool for 15 minutes. Transfer to a
wire rack to cool completely. Chill in the refrigerator for 2 to 4
hours or overnight. Serve topped with fresh fruit (if desired).
Ingredient tip: Erythritol is a form of sugar alcohol that works well as

a substitute for granulated sugar in baking. With a similar sweetness
but less than 10 percent of the calories, it is a great option when
you’re looking to lighten things up.
Sodium: 188mg.
Avocado Cream
CHAPTER 13
Sauces, Dressings, and

Seasonings
Whip up the condiments in this chapter to dress up the
entrées throughout this cookbook. These dressings are
not only easy to make, but versatile. Serve with burgers,
salads, wraps, and more.
Secret Burger Sauce

Stir-Fry Sauce
Tzatziki Sauce
Avocado Cream
Taco Seasoning
Secret Burger Sauce
Secret sauce is the key ingredient to a delicious burger. Make extra to
use as a condiment on different foods throughout the week.
MAKES ABOUT 1 CUP / PREP TIME: 5 MINUTES / TOTAL TIME: 5

MINUTES
½ cup olive oil mayonnaise
¼ cup low-sugar ketchup
1 teaspoon hot sauce
2 tablespoons dill pickle relish
½ teaspoon Worcestershire sauce
¼ teaspoon salt
1. In a small bowl, whisk the mayonnaise, ketchup, hot sauce,
relish, Worcestershire sauce, salt, and pepper until well
combined.
2. Refrigerate in an airtight container for up to 5 days.

Ingredient tip: For a low-fat and protein-rich variation on this recipe,
substitute half or all of the mayonnaise for plain Greek yogurt.
Per 4 tablespoons (¼ cup) Serving: Calories: 76; Total fat: 6g; Protein: 0g; Carbohydrates:
3g; Fiber: 0g; Sugar: 3g; Sodium: 648mg.
Stir-Fry Sauce
You can whip this sauce together quickly and still have time to make
the rest of dinner. Enjoy this with Tofu Stir-Fry or an Egg Roll Bowl, or
serve with Roasted Garden Vegetables.
MAKES ¾ CUP / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES

1 tablespoon freshly grated ginger
2 tablespoons brown sugar (or sugar substitute)
¼ cup water
1 teaspoon sriracha
2 tablespoons rice vinegar
1. In a medium bowl, whisk to combine the soy sauce, ginger,
garlic, sugar, water, sriracha, and vinegar.
2. Refrigerate in an airtight container for up to one week.

Per ¼ cup Serving: Calories: 42; Total fat: 0g; Protein: 1g; Carbohydrates: 11g; Fiber: 0g;
Tzatziki Sauce
This traditional Middle Eastern cucumber sauce is easy to make and
uses ingredients you may already have at home. This yogurt-based
spread packs in protein and probiotics. Serve as a sauce with burgers,
salads, wraps, and more.
MAKES ABOUT 2 CUPS / PREP TIME: 10 MINUTES / TOTAL TIME: 10

MINUTES
1 cup shredded cucumber, seeded and grated
1 cup low-fat, plain Greek yogurt
1 tablespoon fresh dill
Salt
1. Using paper towels, pat dry the cucumber shreds, removing as
much liquid as you can.
2. In a large bowl, mix the cucumber, yogurt, olive oil, dill,
lemon juice, garlic, and salt and pepper to taste.
3. Serve immediately, or refrigerate in an airtight container for
up to 5 days.

Prep tip: If you do not tolerate tough vegetable skins, be sure to peel
your cucumber before grating.
Per ¼ cup Serving: Calories: 40; Total fat: 2g; Protein: 3g; Carbohydrates: 2g; Fiber: 0g;
Avocado Cream
This low-carb sauce packs flavor and is great on an array of foods. Use
it as a dip for fresh vegetables, thin with water for a light salad
dressing, or use as a complementary sauce for entrées such as the
Blackened Salmon. The avocado provides healthy fat and a boost of
fiber while the Greek yogurt supplies protein and a punch of
probiotics.
MAKES ABOUT 3 CUPS / PREP TIME: 5 MINUTES / TOTAL TIME: 5

MINUTES
2 avocados
2 garlic cloves
½ jalapeño
6 ounces low-fat, plain Greek yogurt
¼ teaspoon salt
Juice of 1 lime
1. In a food processor, combine the avocado, garlic, jalapeño,
yogurt, salt, and lime, and pulse until well combined.
2. Refrigerate in an airtight container for up to 5 days.

Ingredient tip: Avocados are an excellent source of heart-healthy
fat, fiber, folate, vitamin K, copper, and antioxidants. Serve with eggs,
meats, soups, salads, and more for a tasty garnish that packs a
nutritional punch.
Per ½ cup Serving: Calories: 124; Total fat: 9g; Protein: 4g; Carbohydrates: 8g; Fiber: 4g;
Stir up this flavorful dressing to marinate your Asian Peanut Cabbage
Slaw. I also recommend using it to liven up a leafy green salad.
MAKES ⅔ CUP / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES

¼ cup powdered peanut butter
2 tablespoons water
2 tablespoons rice vinegar
1 teaspoon sesame oil
1 teaspoon fresh ginger, minced
½ teaspoon sriracha (optional)
½ teaspoon fish sauce (optional)
1. In a medium bowl, whisk the powdered peanut butter, water,
vinegar, soy sauce, sesame oil, ginger, sriracha, and fish sauce
until well combined.
2. Refrigerate in an airtight jar for up to one week.

Per ⅓ cup Serving: Calories: 76; Total fat: 4g; Protein: 6g; Carbohydrates: 6g; Fiber: 2g;
Taco Seasoning
Making your own seasonings at home can be a great way to avoid
unwanted salt, sugar, or additives. Additionally, they are easier to
make than you might think and will save you a trip to the grocery
store. Use this as seasoning for vegetarian proteins, fish, seafood,
poultry, and beef.
MAKES ABOUT ½ CUP / PREP TIME: 5 MINUTES / TOTAL TIME: 5

MINUTES
2 tablespoons chili powder
3 teaspoons ground cumin
½ teaspoon onion powder
1 teaspoon dried oregano
2 teaspoons ground paprika
½ teaspoon salt
1. In a resealable container, combine the chili powder, cumin,
garlic powder, onion powder, oregano, paprika, salt, and
pepper, and mix well.
2. Store in an airtight container for up to 3 months.

Ingredient tip: For a spicier version, add red pepper flakes.
Per 2 Tbs Serving: Calories: 26; Total fat: 1g; Protein: 1g; Carbohydrates: 4g; Fiber: 2g; Sugar:
0g; Sodium: 329mg.
THE DIRTY DOZEN AND THE CLEAN
FIFTEEN™
A nonprofit environmental watchdog organization called
Environmental Working Group (EWG) looks at data supplied by
the US Department of Agriculture (USDA) and the Food and Drug
Administration (FDA) about pesticide residues. Each year it
compiles a list of the best and worst pesticide loads found in
commercial crops. You can use these lists to decide which fruits
and vegetables to buy organic to minimize your exposure to
pesticides and which produce is considered safe enough to buy
conventionally. This does not mean they are pesticide-free,
though, so wash these fruits and vegetables thoroughly. The list
is updated annually, and you can find it online at
EWG.org/FoodNews.
Dirty Dozen™
1. strawberries
2. spinach
3. kale
4. nectarines
5. apples
6. grapes
7. peaches
8. cherries
9. pears
10. tomatoes
11. celery
12. potatoes
†Additionally, nearly three-quarters of hot pepper samples
contained pesticide residues.
Clean Fifteen™
1. avocados
2. sweet corn*
3. pineapples
4. sweet peas (frozen)
5. onions
6. papayas*
7. eggplants
8. asparagus
9. kiwis
10. cabbages
11. cauliflower
12. cantaloupes
13. broccoli
14. mushrooms
15. honeydew melons
*A small amount of sweet corn, papaya, and summer squash sold in the United States
is produced from genetically modified seeds. Buy organic varieties of these crops if
you want to avoid genetically modified produce.
MEASUREMENT CONVERSIONS
Volume Equivalents (Liquid)
US STANDARD US STANDARD (OUNCES) METRIC (APPROXIMATE)
2 tablespoons 1 fl. oz. 30 mL

¼ cup 2 fl. oz. 60 mL
½ cup 4 fl. oz. 120 mL
1 cup 8 fl. oz. 240 mL
1½ cups 12 fl. oz. 355 mL
2 cups or 1 pint 16 fl. oz. 475 mL
4 cups or 1 quart 32 fl. oz. 1L
1 gallon 128 fl. oz. 4L
Volume Equivalents (Dry)
US STANDARD METRIC (APPROXIMATE)
⅛ teaspoon 0.5 mL
¼ teaspoon 1 mL
½ teaspoon 2 mL
¾ teaspoon 4 mL
1 teaspoon 5 mL
1 tablespoon 15 mL
¼ cup 59 mL
⅓ cup 79 mL
½ cup 118 mL
⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
2 cups or 1 pint 475 mL
3 cups 700 mL
4 cups or 1 quart 1L
Oven Temperatures
FAHRENHEIT CELSIUS (APPROXIMATE)
250°F 120°C
300°F 150°C
325°F 165°C
350°F 180°C
375°F 190°C
400°F 200°C
425°F 220°C
450°F 230°C
Weight Equivalents
US STANDARD METRIC (APPROXIMATE)
½ ounce 15 g
1 ounce 30 g
2 ounces 60 g
4 ounces 115 g
8 ounces 225 g
12 ounces 340 g
16 ounces or 1 pound 455 g
RESOURCES
Academy of Nutrition and Dietetics
www.eatright.org
The Academy of Nutrition and Dietetics (AND) is the largest
organization of food and nutrition professionals in the world.
The academy’s website is a resource for reliable food and
nutrition information, cooking tips, and recipes, and it allows
you to search for credentialed nutrition experts in your area.
American Society for Metabolic and Bariatric Surgery
www.asmbs.org
The American Society for Metabolic and Bariatric Surgery
(ASMBS) is the largest organization in the nation dedicated to
advancing the science of bariatric surgery and improving the
treatment of obesity. Their journal, Surgery for Obesity and
Related Diseases (SOARD), publishes research-driven articles
regarding the treatment of obesity.
Baritastic and MyFitnessPal
www.baritastic.com and www.myfitnesspal.com
Research shows that people who track their food intake are more
successful with weight loss. Free food and exercise trackers,
such as Baritastic and MyFitnessPal, are great tools to help you
stick to your goals by allowing you to set reminders, look up the
nutrient content of food, calculate the nutrition information of
recipes, and more.
BariatricPal
www.bariatricpal.com
Created by a bariatric surgery patient, this website is a way for
patients to connect with others in the weight-loss surgery
community. Additionally, you can find information about
surgery and reviews on surgeons in your area.
Obesity Action Coalition
www.obesityaction.org
The Obesity Action Coalition (OAC) is a national organization
dedicated to advocating for those affected by the disease of
obesity. On their website you can find educational resources,
support programs, and opportunities to connect with others in
the OAC community.
ObesityHelp
www.obesityhelp.com
ObesityHelp is an online community for bariatric professionals,
patients, and family members. Here you can find various
forums, educational resources, and recipes for those who have
had, or are planning to have, weight-loss surgery.
The Obesity Society
www.obesity.org
The Obesity Society (TOS) is a professional society focused on
obesity science, treatment, and prevention. Check out their
website to find out more information about their annual
conference, ObesityWeek, and their journal, Obesity, with the
newest discoveries in the field of obesity treatment.
REFERENCES
Academy of Nutrition and Dietetics. “Bariatric Surgery.”
Nutrition Care Manual. Accessed July 5, 2019.
http://www.nutritioncaremanual.org.
American Society for Metabolic and Bariatric Surgery. “Bariatric
Surgery Procedures | ASMBS.” Accessed July 5, 2019.
asmbs.org/patients/bariatric-surgery-procedures.
Aills, Linda, et al. “ASMBS Allied Health Nutritional Guidelines for
the Surgical Weight Loss Patient.” Surgery for Obesity and
Related Diseases 4, no. 5 (2008) doi:10.1016/j.soard.2008.03.002.
American Society for Metabolic and Bariatric Surgery. “Bariatric
Surgery Misconceptions | ASMBS.” Accessed July 5, 2019.
asmbs.org/patients/bariatric-surgery-misconceptions.
Cummings, Sue, and Kellene A. Isom. Academy of Nutrition and
Dietetics Pocket Guide to Bariatric Surgery. Academy of
Nutrition and Dietetics, 2015.
Dagan, Shiri Sherf, et al. “Nutritional Recommendations for Adult
Bariatric Surgery Patients: Clinical Practice.” Advances in
Nutrition: An International Review Journal 8, no. 2 (2017): 382–
394., doi:10.3945/an.116.014258.
Mechanick, Jeffrey, et al. “Clinical Practice Guidelines for the
Perioperative Nutritional, Metabolic, and Nonsurgical Support of
the Bariatric Surgery Patient—2013 Update: Cosponsored by
American Association of Clinical Endocrinologists, The Obesity
Society, and American Society for Metabolic & Bariatric Surgery.”
Endocrine Practice 19, no. 2 (2013): 337–372.,
doi:10.4158/ep12437.gl.
Parrott, Julie, et al. “American Society for Metabolic and Bariatric
Surgery Integrated Health Nutritional Guidelines for the Surgical
Weight Loss Patient 2016 Update: Micronutrients.” Surgery for
Obesity and Related Diseases 13, no. 5 (2017): 727–741.,
doi:10.1016/j.soard.2016.12.018.
ACKNOWLEDGMENTS
To Tony, my husband, sous chef, #1 taste-tester, and best friend:
Thank you for making me laugh, keeping me calm, and
inspiring me to always chase my dreams. I am so lucky to have
you as my other half.
To my mom, dad, and sister: Thank you for always pushing
me toward opportunities for growth and giving me the
confidence to achieve anything I set my mind to. Your love and
support means everything to me.
To my dear friends: Thank you for supporting me throughout
this project, distracting me with fun adventures when I needed a
break, and being such amazing people; I am so lucky to have
you in my life.
To my colleagues: This book would not be possible without
the experience I have gained while working with you, the most
outstanding medical professionals I have ever met. Thank you
for your wealth of knowledge, expert advice, ongoing
encouragement, and friendship.
To my patients: Thank you for letting me be a little part of
your journey. I have learned so much from each and every one
of you. Your bravery, commitment, passion, and light have been
inspiring, and one of the best parts of my working experience.
Finally, to the team at Callisto Media who helped me make
this book possible: Thank you for this opportunity and your
endless support. You have helped me fulfill my dream of
creating a cookbook, and I couldn’t have done it without your
expertise and guidance.
ABOUT THE AUTHOR
Megan Moore, RD, CSOWM, CD, is a clinical nutrition specialist

at EvergreenHealth, an accredited MBSAQIP Comprehensive
Center by the American College of Surgeons. She has spent the
last six years passionately serving the bariatric community by
providing nutrition education to both pre- and post-op surgical
patients, leading support groups, providing cooking
demonstrations, facilitating grocery store tours, and running
social media communities for post-op patients. Additionally, she
has had the privilege of speaking to hundreds of medical
practitioners on the topic of obesity science and nutrition
intervention at the Obesity Medicine Association Annual
Conference and the Swedish Diabetes Symposium. A registered
dietitian nutritionist with a degree in Food Science and Human
Nutrition, Megan also earned a Certificate of Specialty in Obesity
and Weight Management from the Academy of Nutrition and
Dietetics. She is the owner and founder of
MyBariatricDietitian.com, a website designed to help patients
who are preparing for or have undergone weight-loss surgery.
She and her husband, Tony, live in Seattle, Washington.

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Copyright © 2019 by Rockridge Press, Emeryville, California

No part of this publication may be reproduced, stored in a retrieval system or

Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no

Interior Designer: Erik Jacobsen

ISBN: Print 978-1-64152-876-4 | eBook 978-1-64152-877-1

CHAPTER 1: New Beginnings

CHAPTER 7: Sides and Snacks

CHAPTER 8: Vegetarian Entrées

CHAPTER 10: Poultry

CHAPTER 11: Beef and Pork Entrées

CHAPTER 12: Desserts

CHAPTER 13: Sauces, Dressings, and Seasonings

The Dirty Dozen and the Clean Fifteen™

DELICIOUS, HEALTHY FOOD

THE ROUX-EN-Y GASTRIC BYPASS

THE ADJUSTABLE GASTRIC BAND

FRIENDS AND FAMILY

2. Surgery doesn’t work for most people; they just regain

3. Bariatric surgery isn’t safe. Data acquired from the ASMBS

THE PRE-OP DIET

GUIDELINES FOR THE PRE-OP DIET

Protein Shakes and Supplements

Whey Protein Isolate: Lactose-free, milk-based, complete

1. Denver Egg Muffins with Ham Crust

2. Curried Chicken Salad

3. Roasted Garden Vegetables

4. Soy-Ginger Salmon with Bok Choy

5. Sheet Pan Fajitas

6. Barbecue Chicken and Portobello Pizzas

7. Philly Cheesesteak–Stuffed Bell Peppers

1. String cheese wrapped in deli turkey

2. Tuna salad with celery

3. Plain, low-fat Greek yogurt mixed with flavored protein

4. Protein shake with less than 5 grams of carbohydrates

5. Hard-boiled egg with 10 almonds

A NEW RELATIONSHIP WITH FOOD

POST-OP DIET PHASES

ADJUSTABLE Weeks 1 and

ROUX-EN-Y Weeks 1 and Weeks 3

Soft foods must be easy to chew and swallow. They may be

General diets are not limited by texture but should continue to

THE RIGHT LIQUIDS

Tips for staying hydrated

SIMPLE AND COMPLEX CARBS

DON’T FORGET SUPPLEMENTS

SUGAR AND FRIED FOODS

Quick, Healthy Meals

HEALTHY SHOPPING SKILLS

STAPLE FOODS FOR YOUR BARIATRIC

LIVING WITH OTHERS

SAMPLE GROCERY LIST FOR WEEK 3:

RECIPES IN THIS BOOK

PRE-SURGERY MEAL PREP

PLANNING YOUR MEALS

THE 10-WEEK MEAL PLAN

ADAPTATIONS FOR BAND AND SLEEVE

ADJUSTABLE GASTRIC BAND

LAPAROSCOPIC SLEEVE GASTRECTOMY

THE FIRST 8 WEEKS

Peanut Butter and

Peanut Butter and

Low-fat Greek yogurt

Commercial protein Peanut Butter and