Discover Nutritious and Delicious Bariatric High Protein Recipes
At Elle MD, we understand the importance of maintaining a balanced, nutrient-rich diet, especially for individuals who have undergone bariatric surgery. One of the key components of post-bariatric surgery nutrition is ensuring adequate protein intake. Bariatric high protein recipes are essential for repairing muscle, maintaining a healthy metabolism, and supporting overall wellness.
In this article, we’ll share three delectable and nutritious bariatric high protein recipes for bariatric surgery. These recipes feature chicken, salmon, and a vegetarian option, ensuring a variety of flavors and nutrients to meet your dietary needs.
1. Lemon Herb Grilled Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 tablespoon fresh thyme, chopped
- 1 tablespoon fresh rosemary, chopped
- Salt and pepper for flavor
Instructions:
1. Prepare the Marinade: In a small bowl, whisk together olive oil, lemon juice, minced garlic, thyme, rosemary, salt, and pepper.
2. Marinate the Chicken: Place the chicken breasts in a shallow dish and pour the marinade over them. Ensure the chicken is well-coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for best results.
3. Grill the Chicken: Preheat the grill to medium-high heat. Grill the chicken for 6–7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (74°C).
4. Serve and Enjoy: Let the chicken rest for a few minutes before slicing. Serve with a side of steamed vegetables or a fresh salad for a complete meal.
Nutritional Information (per serving):
- Calories: 220
- Protein: 32g
- Carbohydrates: 2g
- Fat: 8g
This delicious recipe not only delights the taste buds but also serves as a fantastic bariatric high protein recipe to keep you satisfied and feeling your best.
2. Baked Salmon with Garlic and Dill
Ingredients:
- 4 salmon fillets (4–6 ounces each)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh dill, chopped
- Juice of 1 lemon
- Salt and pepper for flavor
Instructions:
1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Salmon: Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle olive oil over the fillets and rub to coat evenly.
3. Season the Salmon: Sprinkle minced garlic, chopped dill, lemon juice, salt, and pepper over the salmon.
4. Bake the Salmon: Bake in the preheated oven for 15–20 minutes, or until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
5. Serve and Enjoy: Serve the salmon with a side of quinoa or roasted vegetables for a nutritious and satisfying meal.
Nutritional Information (per serving):
- Calories: 300
- Protein: 25g
- Carbohydrates: 1g
- Fat: 20g
Fish is a fantastic source of protein, making this an ideal bariatric high protein recipe. Not to mention the accompanying spices make each bite satisfying and delicious!
3. Quinoa and Black Bean Stuffed Bell Peppers
Ingredients:
- 4 bell peppers (any color)
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 cup shredded cheddar cheese (optional)
- Salt and pepper for flavor
- Fresh cilantro for garnish
Instructions:
1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Bell Peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish.
3. Prepare the Filling: In a large skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent. Add the cooked quinoa, black beans, corn, cumin, chili powder, salt, and pepper. Stir to combine and cook for 5–7 minutes until heated through.
4. Stuff the Peppers: Spoon the quinoa mixture into the bell peppers, packing them tightly. If using cheddar cheese, sprinkle it on top.
5. Bake the Peppers: Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10–15 minutes, until the peppers are tender and the cheese (if used) is melted and bubbly.
6. Serve and Enjoy: Garnish with fresh cilantro and serve with a side salad for a complete, high-protein vegetarian meal.
Nutritional Information (per serving):
- Calories: 250
- Protein: 10g
- Carbohydrates: 40g
- Fat: 6g
Who said that you can’t get enough protein while eating plant based? This bariatric high protein recipe is perfect for anyone wanting to eat less meat or who already adopts a vegetarian or vegan diet.
More Types of Protein for Bariatric Recovery
1. Animal-Based Proteins:
- Chicken: Lean and versatile, great for various dishes.
- Beef: Rich in iron and B vitamins, ideal for muscle growth.
- Pork: Offers a good amount of protein and essential minerals.
- Turkey: Low in fat, high in protein, perfect for lean diets.
- Fish: Salmon, tuna, and trout are excellent sources of omega-3 fatty acids and protein.
- Seafood: Shrimp, scallops, and crab are low in fat and high in protein.
- Eggs: Highly nutritious, containing all essential amino acids.
2. Plant-Based Proteins:
- Legumes: Beans, lentils, and chickpeas are high in protein and fiber.
- Nuts and Seeds: Almonds, peanuts, chia seeds, and flaxseeds offer protein and healthy fats.
- Soy Products: Tofu, tempeh, and edamame are complete protein sources.
- Quinoa: A grain that is a complete protein, containing all essential amino acids.
- Hemp Seeds: Rich in protein, healthy fats, and essential amino acids.
- Buckwheat: Another grain that provides a complete protein profile.
- Spirulina: A blue-green algae that is incredibly protein-dense.
3. Protein Supplements:
- Whey Protein: A fast-digesting dairy-based protein powder.
- Casein Protein: A slow-digesting dairy-based protein powder.
- Pea Protein: A plant-based protein powder, suitable for vegans and those with dairy allergies.
- Rice Protein: Another plant-based option, often combined with pea protein for a complete amino acid profile.
- Hemp Protein: A plant-based powder that includes fiber and healthy fats.
- Soy Protein: A complete plant-based protein powder.
Including a variety of these protein sources in your diet can ensure you get a balanced array of nutrients and make for fun bariatric high protein recipes. That way you’ll be satisfied at each meal!
Bariatric Surgery Recovery the Holistic Way
At Elle MD Functional Wellness Clinic, we believe that successful recovery from bariatric surgery involves addressing the whole person – body, mind, and spirit. Our holistic approach ensures comprehensive support during your healing journey, promoting long-term health and well-being.
1. Personalized Nutritional Guidance
Proper nutrition is crucial for recovery and long-term success. Our nutritionists create personalized meal plans that emphasize high-protein, nutrient-dense foods to aid healing and maintain weight loss. You can expect bariatric high protein recipes such as the ones shared today. We provide practical recipes and dietary advice to make this transition enjoyable and effective.
2. Physical Activity and Mental Health Support
Exercise is vital for maintaining muscle mass and enhancing overall health. We tailor exercise programs to your fitness level and recovery stage, ensuring safe and effective physical activity. Additionally, our mental health professionals offer counseling and support groups to help you navigate the emotional and psychological challenges that can arise post-surgery.
3. Integrative Therapies and Continuous Monitoring
Our functional medicine practitioners recommend high-quality supplements to support your recovery. Regular follow-up appointments with our healthcare team ensure continuous monitoring and adjustment of your care plan, keeping you on track with your health goals.
At Elle MD, our holistic approach to bariatric surgery recovery nurtures every aspect of your well-being, empowering you to achieve and maintain optimal health. Contact us today to learn more about our comprehensive support services and how we can help you thrive on your journey to a healthier, happier life.
Bariatric High Protein Recipes & Complete Holistic Care
Maintaining a high-protein diet after bariatric surgery is crucial for your health and recovery. These recipes from Elle MD are not only delicious but also packed with the nutrients you need. Incorporating a variety of protein sources such as chicken, salmon, and plant-based options ensures you get a balanced diet that supports your wellness journey.
At Elle MD, we are dedicated to helping you achieve your health goals with personalized nutrition plans and expert guidance. Try these bariatric high protein recipes and discover how enjoyable healthy eating can be!
If you’re seeking holistic care for bariatric surgery – or any other health condition – take your first step by
requesting an appointment with us today!
*AI Disclosure:
This content may contain sections generated with AI with the purpose of providing you with condensed helpful and relevant content, however all personal opinions are 100% human made as well as the blog post structure, outline and key takeaways.
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Meet the Drs.
Dr. Hendriks and Dr. Castillo MacKenzie are board-certified physicians, female, specialized, with over 10 years of experience.
Elle MD started after practicing in a traditional primary care setting together for over a decade. We grew frustrated with the current healthcare model, which places no emphasis on addressing the root cause of chronic disease. A lot of times, conventional care doesn’t even promote overall wellness!
We founded Elle MD in Royal Oak, MI, with a vision of providing this care in a compassionate and personalized way.
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