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Bariatric-Friendly Coffee Order
Do you miss your favorite coffee order from before your bariatric surgery? It can be tricky to figure out what the best coffee choice is for your new lifestyle. Use this guide to help you pick a bariatric-friendly beverage: Any sugar-free syrups = 0 calories Brewed coffee (hot or iced) = 5 calories Café Americano […]
Greek Yogurt Ranch Dip
Love indulging in French onion dip, sour cream and onion dip or ranch? Well, here’s a guilt-free twist for you– a low-fat, high-protein version of these classic dips that lets you enjoy the incredible taste with fewer calories. Ingredients 1 cup plain nonfat Greek yogurt 3⁄4 teaspoon garlic powder 1⁄2 teaspoon onion powder 1⁄2 teaspoon […]
Your Guide to Sheet Pan Recipes
Simplify your cooking, maximize your nutrition! Dive into the quick, family-friendly joy of one-pan meals. With numerous possibilities, we’ll guide you through the essential elements to craft diverse sheet pan recipes, ensuring your mealtime stays exciting. 1. Choose your protein: a. Chicken sausage/breast/thighs b. Salmon c. Tilapia d. Shrimp e. Tofu f. 93% lean beef […]
Salmon Burger Bowl
Ingredients: 4 oz salmon burger patty 1⁄4 head green lettuce 1⁄4 cup red onion (chopped) 1⁄4 cup black beans 1⁄4 avocado 2 tbsp salsa 2 tbsp plain Greek yogurt Instructions: Heat up salmon patty according to directions In a bowl, layer lettuce, red onion, black beans and avocado. When salmon patty is cooked, place on […]
Red, White, and Blue Treats for Independence Day
The Fourth of July showcases the colors of the American flag, which is also conveniently the best time of year for most red, white, and blue fruits! It’s important to try to have a variety of different colored fruits in your diet. Each color contains different phytochemicals that have various health benefits and can reduce […]
Summer BBQ Tips After Weight Loss Surgery
It’s time for some summer fun! There are many reasons over the summer to celebrate and have fun with friends and family. Just to be able to get out and enjoy the warmer weather, have grill outs, and go swimming. But then there’s also special occasions like graduation parties, and then of course the most […]
Simple High Protein Chicken and Tuna Salad Lunch Ideas
Cottage Cheese Tuna salad Ingredients 3 5 oz cans albacore tuna, drained well 1 cup cottage cheese 1/4 cup finely chopped red onion 2 celery stalk finely chopped 2 Tablespoons capers chopped 1/4 cup diced dill pickles Juice from 1/2 lemon about 1 TB 1/2 teaspoon salt 1/4 teaspoon ground pepper 1/4 teaspoon dried dill […]
Eating Healthy on a Budget
With grocery prices continuing to rise, it’s important to know what are some healthy foods that can be cheaper and versatile in various meals. Here’s some examples: Generally Cheaper Macro Nutrient Options: Protein: Eggs, Canned Tuna, Whole chicken, Tofu, Flank/Tri tip Steak Carbs: Lentils, Potatoes, Beans, Oats Fats: Sunflower Seeds, Peanuts, Extra Virgin Olive Oil […]
Mashed Cauliflower
Serves 2 Ingredients 2 lbs fresh cauliflower or one 12 oz bag frozen 1 tablespoon olive oil Salt and pepper to taste ½ cup low fat parmesan/cheddar cheese Directions Bring a medium pot of water to a boil. Add the cauliflower and cook for about 10 minutes. Drain and add the olive oil, cheese, salt, […]
Turkey Burger Bowls
Ingredients 1-pound ground turkey 1 egg Salt and pepper to taste 2 ½ cup low fat shredded cheese Chopped red onion, diced tomatoes, and shredded lettuce for serving Directions Preheat oven to 400°F Grease a 12-cup muffin tin with cooking spray Put ground turkey in a bowl. Add egg, salt, and pepper and mix well […]
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