7 Best Bariatric Recipes to Add to Your Post-Op Diet

Bariatric recipes play a pivotal role both before and after surgery. They provide diverse nutrition options to ensure you receive the essential nutrients your body needs while keeping calorie and macro count in check.

With reduced food portions post-surgery, every bariatric meal is crafted to address potential nutrient gaps and to keep you satiated. In order to expand your food scope and access a wider variety of meals, here are 7 bariatric recipes to add to your post-op diet.

Avocado Tuna Salad

Deliciously fresh and zesty salad that brings together the creaminess of avocado with the savory taste of tuna.

Servings: 2

Ingredients:

• 1 can tuna in oil, drained
• 1/4 English cucumber, sliced into half circles
• ½ of a large avocado, sliced
• ¼ jalapeno, diced (optional)
• 1/4 small to medium red onion, thinly sliced
• 2 Tbsp cilantro, chopped
• 1 Tbsp freshly squeezed lemon juice
• 2 teaspoons extra virgin olive oil
• Sea salt, to taste
• Black pepper, to taste

Directions:

1. In a large salad bowl, whisk together the lemon juice, olive oil, salt, and pepper to create the dressing.
2. In another large bowl, combine the tuna, cucumber, avocado, jalapeno, red onion, and cilantro.
3. Pour the prepared dressing over the salad mixture.
4. Toss everything together until well combined and serve immediately. Enjoy!

Tofu and Vegetable Red Curry

Indulge in a spicy and savory medley of tofu and fresh veggies, all blanketed in a rich, aromatic red curry sauce.

Servings: 2-3

Ingredients:

• 1/4 White Onion, finely diced
• 1/2 thumb-sized Ginger, minced
• 1 clove Garlic, minced
• 1.5 tbsp Red Curry Paste
• ½ can Light Coconut Milk
• 1 tsp Chilli Paste (sambal oelek)
• 2 tbsp Low Sodium Soy Sauce
• 1 tbsp Rice Wine Vinegar
• 3 tsp Coconut or Avocado Oil, divided
• Salt and Pepper, to taste

Vegetables:

• 1 cup Broccoli, in small florets
• 1 cup Cauliflower, in small florets
• 1/4 cup Frozen Peas
• 1/2 block (250g) Tofu, in 1-inch cubes
• Medium handful of Spinach

Toppings:

• 2 tbsp Red Onion, thinly sliced
• Red Chili Flakes, to taste
• 2 tbsp Fresh Cilantro, chopped
• Sesame Seeds, for sprinkling

Directions:

1. Heat 1 teaspoon of oil in a large stockpot over medium/high heat. Add the onion, ginger, and garlic, sautéing until the onion turns translucent, roughly 3-4 minutes.
2. Stir in the red curry paste and let it cook for another minute.
3. Pour in the coconut milk, mixing well. Incorporate the soy sauce and chili paste, then bring the mixture to a simmer.
4. Season the tofu with a touch of salt and pepper. In a separate pan, warm up the remaining 2 teaspoons of oil. Pan-fry the tofu until it achieves a golden hue on all sides.
5. Introduce the vegetables (excluding spinach) to the simmering curry sauce. Cook for about 5 minutes or until they reach your preferred level of tenderness.
6. Near the end, fold in the rice wine vinegar and spinach, cooking just until the spinach has wilted.
7. Dish out the curry into bowls, layering on the golden tofu. Garnish with slices of red chili, red onion, a dash of cilantro, and a sprinkle of sesame seeds. Enjoy your flavorful meal!

Twice Baked Chicken Fajita Sweet Potatoes

Indulge in a delightful fusion of sweet and savory flavors with these chicken fajita-stuffed sweet potatoes, crowned with melted cheese and fresh toppings.

Servings: 2

Ingredients:

• 1 medium-sized Sweet Potato, washed and scrubbed
• Olive Oil, for cooking
• 2 tbsp Red Onion, chopped
• 4 oz Cooked Chicken Breast, bite-sized pieces
• 1 clove Garlic, minced
• 1/4 each of Red, Orange, and Green Bell Peppers, chopped
• 2 tbsp Black Beans, washed and drained
• 1/8 tsp Ground Cumin
• 1/2 tsp Brown Sugar
• 1/2 tsp Sweet or Smoked Paprika
• Pinch of Cayenne (optional for added heat)
• 1/4 cup Shredded Mexican Cheese (or cheddar/mozzarella)
• Juice from 1/4 Lime
• 2 tbsp Fresh Cilantro (Coriander) Leaves
• 1/2 small Avocado, diced
• Optional: Greek Yogurt for garnish

Directions:

1. Roast Sweet Potatoes: Preheat your oven to 220°C (430°F). Lightly spray a baking tray with non-stick spray. Place sweet potatoes on the tray and roast for about an hour, or until they are soft (check with a fork after 40 minutes and continue roasting if needed).
2. Prepare Chicken Fajita Mixture: In a skillet over medium-high heat, warm a dash of olive oil. Add onions and sauté until translucent, about 1-2 minutes. Introduce the chicken, garlic, and bell peppers, cooking until the garlic becomes aromatic. Season with cumin, brown sugar, paprika, and optional cayenne. Stir until chicken is well-coated. Add black beans, mix, and then remove from heat.
3. Prep Stuffed Sweet Potatoes: After taking the sweet potatoes out of the oven and letting them cool slightly, slice each in half. Hollow out the center, leaving about 1 cm of flesh around the edges. Transfer the scooped-out flesh to a bowl.
4. Combine the chicken fajita mixture with the scooped-out sweet potato flesh. Stir in the lime juice. Fill the emptied sweet potato skins with this mixture, arranging them on the baking tray.
5. Final Baking: Sprinkle stuffed potatoes with cheese and some cilantro. Broil in the oven until the cheese turns golden and bubbly.
6. Serve: Garnish with remaining cilantro, lime wedges, avocado cubes, and a dollop of Greek yogurt if desired. Dive in and enjoy the flavor-packed treat!

Basil Pesto Avocado Salad

A refreshing and vibrant salad that combines creamy avocado with tangy tomatoes and rich mozzarella, all brought together by the aromatic hint of basil pesto.

Serves: 2

Ingredients:

• 2 tbsp Basil Pesto
• 1 cup Yellow Cherry or Grape Tomatoes, halved
• 1 small Avocado, diced
• ¼ cup Cucumber, sliced
• 1/4 cup Red Onion, diced
• 4 ounces Fresh Mini Mozzarella Cheese Balls
• 1 tbsp Lemon Juice
• Salt and Pepper, to taste

Directions:

1. In a spacious bowl, bring together the halved tomatoes, diced avocado, cucumber slices, red onion bits, and mozzarella cheese balls.
2. Drizzle over the basil pesto and lemon juice, giving everything a gentle toss to ensure even coating.
3. Adjust the flavors with salt and pepper as per your preference. For a more pronounced basil note, you can stir in an extra dab of pesto.
4. Serve immediately and enjoy the taste of fresh and creamy textures in every bite!

Raspberry Bliss Protein Shake

Experience the harmonious blend of tangy raspberries and velvety vanilla in this rejuvenating protein shake.

Serves: 1

Ingredients

• 1/2 Frozen Medium Banana
• 1/2 cup Frozen Raspberries
• 3/4 cup Unsweetened Vanilla Almond Milk
• 1 scoop Vanilla Protein Powder
• 1/4 teaspoon Vanilla Extract
• 1/2 cup Ice Cubes

Directions

1. In a blender, add the ingredients in the following order: banana, raspberries, almond milk, protein powder, vanilla extract, and ice cubes.
2. Secure the blender lid and blend the mixture for about a minute, or until it reaches a smooth consistency.
3. Pour the luscious shake into a glass.
4. Enjoy immediately and savor the refreshing burst of flavors!

Grilled Steak Kabobs with Homemade Tzatziki Sauce

Delight in the robust flavors of marinated steak and fresh, crisp vegetables, grilled to perfection and served with a cool, creamy Tzatziki dip.

Ingredients

For the Kabobs:

• 1/2 lb. Beef Top Sirloin, cut into 1 ¼ inch cubes
• 2 tbsp Olive Oil
• 2 tbsp Fresh Lemon Juice
• 2 Garlic Cloves, minced
• 1 tsp Fresh Oregano, minced
• ¼ tsp Kosher Salt
• Freshly Ground Pepper, to taste
• Vegetables for skewering (thick slices of Zucchini, Red Onion, Red and Green Bell Peppers, Cherry Tomatoes, or other preferred veggies)

For the Tzatziki Sauce:

• 1/2 Medium Cucumber, peeled and finely shredded
• 1/2 cup Plain Greek Yogurt
• 1 Clove Garlic, crushed
• 1/4 tsp Kosher Salt
• 1 tbsp Fresh Dill, minced (or 1 tsp Dried Dill)
• 1 tbsp Fresh Lemon Juice
• Freshly Ground Black Pepper, to taste

Instructions:

For the Kabobs:

1. Place the beef cubes in a large zip-lock bag, and the chosen vegetables in another.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Pour half of this marinade over the beef and the other half over the vegetables.
3. Seal the bags, pressing out excess air, and ensure everything is well-coated. Marinate in the refrigerator for 2-4 hours, turning the bags occasionally.
4. Once marinated, thread the beef cubes and vegetables alternately onto skewers.
5. Preheat your grill to medium-high heat.
6. Place the skewers on the grill, reduce the heat to medium, and grill for 8-10 minutes, turning once, or until the beef reaches your desired doneness.
7. Serve hot, accompanied by the tzatziki sauce for dipping.

For the Tzatziki Sauce:

1. In a bowl, combine the shredded cucumber, Greek yogurt, crushed garlic, kosher salt, minced dill, lemon juice, and black pepper.
2. Stir until everything is well mixed.
3. For the best flavor, let the sauce sit in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
4. Stir once again before serving alongside the grilled steak kabobs. Enjoy your flavorful meal!