10+ Bariatric Recipes for Healthy Weight Loss Success

Bariatric recipes support your health and wellness journey after weight-loss surgery. These recipes focus on providing nutritious and satisfying meals that can help you reach your weight loss goals while enjoying flavorful dishes.

Whether you are looking for breakfast, lunch, dinner, or snacks, there are plenty of options that cater to your new dietary needs.

Cooking can be an enjoyable part of your weight-loss journey. With the right recipes, you can explore new flavors and ingredients that fit your post-bariatric lifestyle.

Following these recipes will not only make meal preparation easier but will also help you stay on track with your health goals.

1) Grilled Mustard Chicken

Grilled mustard chicken is a tasty and healthy option for your bariatric meals. The marinade adds flavor while keeping the dish light. It’s simple to prepare and perfect for a quick dinner.

You can start by gathering your ingredients. Make sure to let the chicken marinate for at least two hours for the best taste. Grilling locks in juices, making the chicken tender.

For cooking, preheat your grill to 375°F (190°C). Grill the chicken for about 6 to 7 minutes per side until it reaches an internal temperature of 165°F (75°C).

This dish pairs well with steamed vegetables or a light salad. Enjoy your flavorful, healthy meal!

Ingredients

• 1 lb skinless, boneless chicken breast
• ¼ cup Dijon mustard
• ¼ cup honey
• 2 tablespoons mayonnaise
• 1 teaspoon steak sauce

Cooking Instructions

1. Mix mustard, honey, mayonnaise, and steak sauce in a bowl.
2. Place chicken in a plastic bag and add the marinade.
3. Seal the bag and marinate for at least 2 hours.
4. Preheat the grill to 375°F (190°C).
5. Grill chicken for 6-7 minutes on each side.
6. Ensure internal temperature reaches 165°F (75°C).

2) Lime Basil Grilled Chicken

Lime Basil Grilled Chicken is a tasty and healthy dish perfect for your meal plan. The bright flavors of lime and basil make this chicken dish refreshing and satisfying. It’s a great choice for a summer cookout or a quick dinner.

To prepare, start by marinating chicken breasts in a mix of lime juice, olive oil, and dried basil. You can also add garlic, salt, and pepper for more flavor. Let the chicken sit for at least 30 minutes for the best results.

Preheat your grill to medium heat, about 350°F (175°C). Grill the chicken for about 6-8 minutes on each side, or until fully cooked.

Ingredients

• 4 boneless, skinless chicken breasts
• ¼ cup lime juice
• 2 tablespoons olive oil
• 1 tablespoon dried basil
• Salt and pepper to taste

Cooking Instructions

1. Marinate the chicken with lime juice, olive oil, basil, salt, and pepper.
2. Let it sit for 30 minutes.
3. Preheat the grill to 350°F (175°C).
4. Grill chicken for 6-8 minutes on each side until cooked through.

3) Sweet Potato Turkey Chili

Sweet Potato Turkey Chili is a tasty and healthy dish. It’s packed with protein and fiber, making it great for your diet. The combination of sweet potatoes and ground turkey creates a satisfying meal.

To make this chili, gather fresh vegetables, canned tomatoes, spices, and beans. You can easily prepare it in a slow cooker or on the stovetop.

Ingredients

• 1 pound (450 g) ground turkey
• 1 large sweet potato, diced
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) black beans, drained and rinsed
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cups (480 ml) chicken broth
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, brown the ground turkey over medium heat until cooked through.
2. Add the onion and bell pepper; cook until softened, about 5 minutes.
3. Stir in sweet potatoes, diced tomatoes, beans, broth, chili powder, cumin, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until the sweet potatoes are tender.
5. Serve warm and enjoy!

4) Almond Chia Pudding

Almond chia pudding is a nutritious and tasty treat. It’s easy to prepare, making it perfect for a healthy snack or dessert. You’ll love how simple it is to make.

To start, mix almond milk and chia seeds in a bowl or jar. You can add vanilla extract and a bit of honey for sweetness. The mixture will thicken as it sits.

Refrigerate your pudding for at least four hours, or overnight. This lets the chia seeds absorb the liquid and create a creamy texture.

Enjoy your almond chia pudding on its own or topped with fresh fruits and nuts for extra flavor.

Ingredients

• 1 cup unsweetened almond milk
• 1/2 cup chia seeds
• 1 teaspoon vanilla extract
• 1 tablespoon honey (optional)

Cooking Instructions

1. In a bowl or jar, combine almond milk, chia seeds, vanilla extract, and honey.
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours or overnight.
4. Serve chilled, topped with your favorite fruits or nuts.

5) Broccoli, Tomato & Cheese Omelet

This Broccoli, Tomato, and Cheese Omelet is a tasty option for your bariatric meal plan. It is packed with nutrients and flavor, making it a satisfying choice for any time of the day.

Start with fresh ingredients. You will need broccoli, tomatoes, and cheese. These are not only delicious but also low in calories, helping you stay on track with your goals.

Ingredients

• 1 cup chopped broccoli
• 1 small tomato, diced
• 1/4 cup shredded cheese (low-fat)
• 2 large eggs
• Salt and pepper to taste
• 1 teaspoon olive oil

Cooking Instructions

1. Heat olive oil in a non-stick skillet over medium heat (350°F/175°C).
2. Add chopped broccoli and sauté for 2-3 minutes.
3. Whisk the eggs in a bowl. Pour them over the broccoli.
4. Add diced tomatoes and cheese on top.
5. Cook until the eggs set, about 4-5 minutes.
6. Fold the omelet and serve. Enjoy!

6) Crock Pot Overnight Oats

Crock Pot overnight oats are a simple and delicious way to start your day. They are easy to prepare and packed with nutrients, making them a great option for everyone.

To make these oats, you’ll need steel-cut oats, water, and your favorite add-ins like fruits or spices. You can adjust the sweetness with honey or maple syrup.

Simply combine your ingredients in the Crock Pot, set it to a low setting, and let it cook overnight. In the morning, you’ll wake up to a warm and hearty breakfast!

Ingredients

• 2 cups steel-cut oats
• 4 cups water
• 1 teaspoon cinnamon
• 1 cup diced apples or bananas
• Sweetener to taste (honey or maple syrup)

Cooking Instructions

1. In your Crock Pot, add the steel-cut oats and water.
2. Stir in cinnamon and diced fruit.
3. Cover and set on low for 7-8 hours (approximately 165-175°F or 74-80°C).
4. In the morning, stir and add sweetener if desired. Enjoy!

7) Air Fryer Brussels Sprouts

Air fryer Brussels sprouts are a tasty and healthy option for your meal plan. They cook quickly and have a great texture. You’ll enjoy the crispy outside and tender inside.

To make them, start with fresh Brussels sprouts. Cut them in half and toss with a bit of oil. Seasonings like salt, pepper, and garlic powder work well.

Set your air fryer to 375°F (190°C). Cook the Brussels sprouts for about 15-20 minutes. Remember to shake the basket halfway through for even cooking.

These sprouts can be a delicious side or a snack. You can also add Parmesan cheese for extra flavor.

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• Garlic powder (optional)

Cooking Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. Cut Brussels sprouts in half and remove any loose leaves.
3. Toss sprouts with olive oil, salt, pepper, and garlic powder.
4. Place them in the air fryer basket.
5. Cook for 15-20 minutes, shaking halfway through.
6. Serve warm and enjoy!

8) Asian Lettuce Wraps

Asian Lettuce Wraps are a tasty and healthy option for your meals. They use crisp lettuce to hold flavorful fillings, making them low in carbs and high in enjoyment. This dish is great for anyone looking for a light yet satisfying meal.

You can fill these wraps with ground chicken or turkey. Add some minced garlic, fresh ginger, and chopped scallions for extra taste. Topping them with peanuts and a bit of sriracha can give it a nice kick.

These wraps are easy to prepare and perfect for a quick dinner or a fun appetizer. You’ll love the mix of textures and flavors!

Ingredients

• 1 lb (450 g) ground chicken or turkey
• 2 tsp minced garlic
• 2 tsp minced fresh ginger
• 1 cup chopped scallions
• Butter lettuce leaves

Cooking Instructions

1. Heat a skillet over medium heat (350°F / 175°C).
2. Add the ground chicken or turkey and cook until browned.
3. Stir in garlic and ginger, cooking for 1-2 minutes.
4. Add chopped scallions and mix well.
5. Serve mixture in lettuce leaves and add toppings.

9) Asparagus Pepper Salad

Asparagus Pepper Salad is a fresh and colorful dish that’s easy to prepare. You can enjoy it as a side or a light meal.

Start by boiling water and adding chopped asparagus. Cook for just 3 minutes, then drain it well. Next, combine the asparagus with sweet peppers and onions in a large bowl.

Drizzle your favorite dressing over the mixture and toss it to coat. This salad is great for a healthy lifestyle and very satisfying.

Ingredients

• 1 pound asparagus, trimmed and cut into pieces
• 1 medium red bell pepper, diced
• 1 medium yellow bell pepper, diced
• 1 red onion, sliced
• Olive oil and vinegar dressing (your choice)

Cooking Instructions

1. Boil water in a pot.
2. Add asparagus and cook for 3 minutes.
3. Drain the asparagus and place it in a bowl.
4. Add the diced peppers and onion.
5. Drizzle with dressing and toss gently.

10) Avocado and Greek Yogurt

Avocado and Greek yogurt make a delicious and healthy combination. This mix is packed with protein and healthy fats. It adds creaminess to various dishes without using heavy oils or mayonnaise.

You can create a flavorful chicken salad with these ingredients. The avocado adds a rich taste, while Greek yogurt keeps it light. This dish is perfect for lunch or dinner.

Another great option is an avocado dip. Blend avocado with Greek yogurt, lime juice, and spices for a tasty dip. Serve it with veggies or whole-grain crackers for a nutritious snack.

Ingredients

• 1 Avocado
• 1 cup Plain Greek Yogurt
• 2 cups Cooked Chicken, shredded
• 1 tsp Lime Juice
• Salt and Pepper to taste

Cooking Instructions

1. In a bowl, mash the avocado.
2. Mix in Greek yogurt and lime juice.
3. Then, add the shredded chicken.
4. Season with salt and pepper.
5. Serve chilled.