The Complete Bariatric Cookbook and Meal Plan Recipes and Guidance for Life Before and After Surgery 1641528761 , 978-1641528764

Table of contents :
Title Page......Page 3
Copyright Page......Page 4
Dedication......Page 6
Contents......Page 8
Foreword......Page 12
Introduction......Page 16
Chapter 1: New Beginnings......Page 19
Chapter 2: Food Lifestyle......Page 31
Chapter 3: Meal Plan......Page 56
Chapter 4: Everywhere You Go......Page 84
Chapter 5: Early Post-Op Foods......Page 96
High-Protein Milk......Page 98
Cool-as-a-Cucumber Water......Page 100
Vanilla Bean Protein Shake......Page 102
Banana Cream Protein Shake......Page 104
Piña Colada Protein Shake......Page 106
Lemon Pie Protein Shake......Page 108
Café Mocha Protein Blend......Page 110
Green Machine Protein Shake......Page 112
Chocolate-Raspberry Truffle Protein Shake......Page 114
Peanut Butter and Chocolate Protein Shake......Page 116
Berry Bliss Protein Shake......Page 118
Protein Hot Cocoa......Page 120
Chocolate-Mint Protein Shake......Page 122
Bone Broth......Page 124
Perfectly Soft Scrambled Eggs......Page 126
Sweet Maple Protein Oatmeal......Page 128
Homestyle Refried Beans......Page 130
Lemon-Dijon Tuna Salad......Page 132
Curried Chicken Salad......Page 134
Garlic-Parmesan Cauliflower Mash......Page 136
Chicken Zoodle Soup......Page 138
Split Pea Soup......Page 140
Classic Turkey Chili......Page 142
Italian Ricotta Bake......Page 144
Chocolate-Orange Pudding......Page 146
Chapter 6: Breakfasts......Page 149
Blueberry-Almond Overnight Oats......Page 150
Protein Pancake......Page 152
Shakshuka Egg Bake......Page 154
Denver Egg Muffins with Ham Crust......Page 156
Cheesy Slow Cooker Egg Casserole......Page 158
Make-Ahead Breakfast Burrito......Page 160
Breakfast Pizza......Page 162
Farmers’ Market Scramble......Page 164
Raspberry-Lemon Gluten-Free Muffins......Page 166
Pumpkin Spice Muffins......Page 168
Chapter 7: Sides and Snacks......Page 172
Caprese Salad Bites......Page 173
Greek Chop-Chop Salad......Page 175
Cauliflower Fried Rice......Page 177
Roasted Garden Vegetables......Page 179
Asian Peanut Cabbage Slaw......Page 181
Southwest Deviled Eggs......Page 183
Rajun’ Cajun Roll-Ups......Page 185
Everything Parmesan Crisps......Page 187
Edamame Hummus......Page 189
Spicy Roasted Chickpeas......Page 191
Chapter 8: Vegetarian Entrées......Page 195
Spaghetti Squash Chow Mein......Page 196
Zucchini Lasagna Roll-Ups......Page 198
Tofu Stir-Fry......Page 201
Buffalo Seitan Bites......Page 203
Tempeh BLTA Lettuce Wrap......Page 205
Zucchini Enchilada Boats with Meatless Crumbles......Page 207
Lentil Sloppy Joes......Page 209
Black Bean Noodles with Creamy Chipotle-Roasted Pepper Sauce......Page 211
Lettuce-Wrapped Veggie Burgers......Page 214
Jambalaya with Vegetarian Sausage......Page 216
Chapter 9: Fish and Seafood......Page 219
Tomato-Basil Cod en Papillote......Page 220
Fish Taco Salad......Page 223
Halibut with Creamy Parmesan-Dill Sauce......Page 225
Mahi-Mahi with Mango-Avocado Salsa......Page 227
Blackened Salmon with Avocado Cream......Page 230
Soy-Ginger Salmon with Bok Choy......Page 232
Shrimp Ceviche......Page 235
Shrimp Scampi with Zucchini Noodles......Page 237
West Coast Crab Cakes......Page 239
Pan-Seared Scallops with Garlic-Cream Sauce......Page 241
Chapter 10: Poultry......Page 244
Mom’s Turkey Meatloaf......Page 245
Chicken Lettuce Wraps......Page 247
Slow Cooker Salsa Chicken......Page 249
Sheet Pan Fajitas......Page 251
Spinach Dip–Stuffed Chicken......Page 253
Barbecue Chicken and Portobello Pizzas......Page 255
One-Pan Chicken Piccata......Page 257
Oven-Baked Chicken Tenders......Page 259
Thai Red Curry Chicken......Page 261
Grilled Tangy Balsamic Chicken Thighs......Page 263
Chapter 11: Beef and Pork Entrées......Page 266
Egg Roll Bowl......Page 267
Classic Slow Cooker Pulled Pork......Page 269
Hawaiian Pork Kabobs with Pineapple......Page 271
Honey-Mustard Pork Tenderloin with Roasted Green Beans......Page 273
Philly Cheesesteak–Stuffed Bell Peppers......Page 275
Zoodles with Meat Sauce......Page 278
Gyro-Style Meatballs......Page 280
Bell Pepper Nachos......Page 282
Beef Stew......Page 284
Beef and Broccoli Stir-Fry......Page 286
Chapter 12: Desserts......Page 289
Chocolate Protein Pudding Pops......Page 290
Strawberry Frozen Yogurt......Page 292
Lemon Mousse......Page 294
Watermelon-Basil Granita......Page 296
Grilled Stone Fruit with Greek Yogurt......Page 298
Cinnamon-Apple Walnut Crumble......Page 300
Brownie Batter Fruit Dip......Page 302
Peanut Butter Balls......Page 304
Chocolate Quinoa Crisps......Page 306
Mini Cheesecake Bites......Page 308
Chapter 13: Sauces, Dressings, and Seasonings......Page 311
Secret Burger Sauce......Page 312
Stir-Fry Sauce......Page 314
Tzatziki Sauce......Page 316
Avocado Cream......Page 318
Spicy Peanut Dressing......Page 320
Taco Seasoning......Page 322
The Dirty Dozen and the Clean Fifteen™......Page 324
Measurement Conversions......Page 326
Resources......Page 330
References......Page 332
Acknowledgement......Page 334
About the Author......Page 335

Citation preview

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trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Interior Designer: Erik Jacobsen Cover Designer: Stephanie Mautone Art Producer: Janice Ackerman Editor: John Makowski Production Editor: Mia Moran

Production Manager: Holly Haydash Photography: © 2019 Thomas J. Story. Food styling by Karen Shinto. Interior Photography: v: trigga / istock / Getty Images; p. 14, p. 66: © 2018 Nadine Greeff. Author Photo: Courtesy of Kate Miller Photography. 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 “onesize-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 weightrelated 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 lowcalorie, 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: FULL LIQUIDS

PHASE TWO: PURÉES

PHASE THREE: SOFT FOODS

PHASE FOUR: GENERAL DIET

ADJUSTABLE GASTRIC BAND

Weeks 1 and 2

Week 3

Week 4

Weeks 5 or 6+

LAPAROSCOPIC SLEEVE GASTRECTOMY

Weeks 1 and 2

Week 3

Weeks 4 to 6

Weeks 7 or 8+

ROUX-EN-Y GASTRIC BYPASS

Weeks 1 and 2

Weeks 3 and 4

Weeks 5 to 8

Week 9+

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 reducedfat, 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 4or 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

BREAKFAST

Peanut Butter and Chocolate Protein Shake

Banana Cream Protein Shake

Vanilla Bean Protein Shake

SNACK

High-Protein Milk

ChocolateOrange Pudding (¼ cup, thinned)

Bone Broth (½ cup)

LUNCH

Vanilla Bean Protein Shake

Peanut Butter and Chocolate Protein Shake

Banana Cream Protein Shake

SNACK

Bone Broth (½ cup)

High-Protein Milk

Low-fat Greek yogurt without fruit or seeds (2 ounces)

DINNER

Commercial protein shake with at least 20 grams of protein

Vanilla Bean Protein Shake

Peanut Butter and Chocolate Protein Shake

EXERCISE

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

BREAKFAST

SNACK

DAY 4

DAY 5

DAY 6

DAY 7

Commercial protein shake with at least 20 grams of protein

Peanut Butter and Chocolate Protein Shake

Banana Cream Protein Shake

Vanilla Bean Protein Shake

Low-fat Greek yogurt without fruit or seeds (2

ChocolateOrange Pudding (¼

High-Protein Milk

HighProtein Milk

ounces)

cup, thinned)

LUNCH

Vanilla Bean Protein Shake

Commercial protein shake with at least 20 grams of protein

Peanut Butter and Chocolate Protein Shake

Banana Cream Protein Shake

SNACK

ChocolateOrange Pudding (¼ cup, thinned)

Bone Broth (½ cup)

High-Protein Milk

Bone Broth (½ cup)

Peanut Butter and Chocolate Protein Shake Walk for 5 to 10 minutes at least 3 times per day

DINNER

Banana Cream Protein Shake

Vanilla Bean Protein Shake

Commercial protein shake with at least 20 grams of protein

EXERCISE

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

WEEK 2 DAY 8

DAY 9

DAY 10

Protein Hot Cocoa

Lemon Pie Protein Shake

Chocolate-Mint Protein Shake

SNACK

High-Protein Milk

Chocolate-Orange Pudding (¼ cup, thinned)

Bone Broth (½ cup)

LUNCH

Commercial protein shake with at least 20 grams of protein

Protein Hot Cocoa

Banana Cream Protein Shake

SNACK

Bone Broth (½ cup)

High-Protein Milk

Low-fat Greek yogurt without fruit or seeds (2 ounces)

DINNER

Chocolate-Mint Protein Shake

Commercial protein shake with at least 20 grams of protein

Peanut Butter and Chocolate Protein Shake

EXERCISE

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

BREAKFAST

BREAKFAST

SNACK

DAY 11

DAY 12

DAY 13

DAY 14

Vanilla Bean Protein Shake

Peanut Butter and Chocolate Protein Shake

Commercial protein shake with at least 20 grams of protein

Café Mocha Protein Blend

HighProtein Milk

Low-fat Greek yogurt without fruit or seeds (2

ChocolateOrange Pudding (¼ cup,

High-Protein Milk

ounces)

thinned)

Peanut Butter and Chocolate Protein Shake

Commercial protein shake with at least 20 grams of protein

LUNCH

Lemon Pie Protein Shake

SNACK

ChocolateOrange Pudding (¼ cup, thinned)

Bone Broth (½ cup)

High-Protein Milk

Low-fat Greek yogurt without fruit or seeds (2 ounces)

DINNER

Banana Cream Protein Shake

Banana Cream Protein Shake

Protein Hot Cocoa

Vanilla Bean Protein Shake

EXERCISE

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

Walk for 5 to 10 minutes at least 3 times per day

Vanilla Bean Protein Shake

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

BREAKFAST

DAY 15

DAY 16

DAY 17

Perfectly Soft Scrambled Eggs

Sweet Maple Protein Oatmeal

Low-fat Greek yogurt

SNACK

High-Protein Milk or Protein Shake

LUNCH

LemonDijon Tuna Salad

Homestyle Refried Beans

SNACK

High-Protein Milk or Protein Shake

DINNER

Italian Ricotta Bake

EXERCISE

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

BREAKFAST

SNACK

Split Pea Soup

Mom’s Turkey Meatloaf

Rest

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

DAY 18

DAY 19

DAY 20

DAY 21

Perfectly Soft Scrambled Eggs

Sweet Maple Protein Oatmeal

Low-fat Greek yogurt

Perfectly Soft Scrambled Eggs

SNACK

LUNCH

Curried Chicken Salad

High-Protein Milk or Protein Shake Homestyle Refried Beans

Split Pea Soup

Lemon-Dijon Tuna Salad

High-Protein Milk or Protein Shake

Homestyle Refried Beans

DINNER

EXERCISE

Curried Chicken Salad

Italian Ricotta Bake

Mom’s Turkey Meatloaf

Split Pea Soup

Rest

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Rest

WEEK 4

BREAKFAST

DAY 22

DAY 23

DAY 24

Sweet Maple Protein Oatmeal

Perfectly Soft Scrambled Eggs

Low-fat Greek yogurt

SNACK

LUNCH

High-Protein Milk or Protein Shake

Southwest Deviled Eggs

SNACK

Classic Turkey Chili

LemonDijon Tuna Salad

High-Protein Milk or Protein Shake

DINNER

Italian Ricotta Bake

Homestyle Refried Beans

Mom’s Turkey Meatloaf

EXERCISE

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Rest

BREAKFAST

DAY 25

DAY 26

DAY 27

DAY 28

Perfectly Soft Scrambled Eggs

Sweet Maple Protein Oatmeal

Perfectly Soft Scrambled Eggs

Low-fat Greek yogurt

SNACK

LUNCH

SNACK

High-Protein Milk or Protein Shake

Split Pea Soup

Southwest Deviled Eggs

Curried Chicken Salad

High-Protein Milk or Protein Shake

Southwest Deviled Eggs

DINNER

Classic Turkey Chili

Italian Ricotta Bake

Homestyle Refried Beans

Classic Turkey Chili

EXERCISE

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Rest

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 proteinrich 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

BREAKFAST

DAY 29

DAY 30

DAY 31

Farmers’ Market Scramble

Low-fat Greek yogurt

Low-fat cottage cheese with soft fruit

SNACK LUNCH

High-Protein Milk or Protein Shake Curried Chicken Salad

SNACK

Soy-Ginger Salmon with Bok Choy

Slow Cooker Salsa Chicken

High-Protein Milk or Protein Shake

DINNER

Soy-Ginger Salmon with Bok Choy

Slow Cooker Salsa Chicken

Tomato-Basil Cod en Papillote

EXERCISE

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

BREAKFAST

DAY 32

DAY 33

DAY 34

DAY 35

Farmers’ Market Scramble

Low-fat Greek yogurt

Sweet Maple Protein Oatmeal

Farmers’ Market Scramble

SNACK

LUNCH

High-Protein Milk or Protein Shake TomatoBasil Cod en Papillote

SNACK DINNER

Deli meat and cheese roll-up

Mom’s Turkey Meatloaf

Lentil Sloppy Joes

High-Protein Milk or Protein Shake Leftovers

Mom’s Turkey Meatloaf

Lentil Sloppy Joes

West Coast Crab Cakes

EXERCISE

Rest

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

Walk 20 to 30 minutes, with 5 to 10 minutes of gentle stretching

WEEK 6

BREAKFAST

DAY 36

DAY 37

DAY 38

Breakfast Pizza

Perfectly Soft Scrambled Eggs

Low-fat Greek yogurt

SNACK

LUNCH

High-Protein Milk or Protein Shake

West Coast Crab Cakes

SNACK

Classic Turkey Chili

Zucchini Lasagna Roll-Ups

High-Protein Milk or Protein Shake

DINNER

Classic Turkey Chili

Zucchini Lasagna Roll-Ups

Halibut with Creamy ParmesanDill Sauce

EXERCISE

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

10 to 15 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

Rest

DAY 39

BREAKFAST

Sweet Maple Protein Oatmeal

SNACK

LUNCH

DAY 40

DAY 41

DAY 42

Breakfast Pizza

Perfectly Soft Scrambled Eggs

Low-fat Greek yogurt

High-Protein Milk or Protein Shake Halibut with Creamy Parmesan-Dill

Low-fat cottage cheese with soft

Jambalaya with Vegetarian

Spaghetti Squash Chow

Sauce

SNACK

fruit

Sausage

Mein

High-Protein Milk or Protein Shake

DINNER

Leftovers

Jambalaya with Vegetarian Sausage

Spaghetti Squash Chow Mein

Mom’s Turkey Meatloaf

EXERCISE

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

10 to 15 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

Rest

WEEK 7 DAY 43

BREAKFAST

Denver Egg Muffins with Ham Crust

SNACK

DAY 44

DAY 45

Protein Pancakes

Denver Egg Muffins with Ham Crust

High-Protein Milk or Protein Shake

LUNCH

Mom’s Turkey Meatloaf

Tofu Stir-Fry

Classic Slow Cooker Pulled Pork

SNACK

Low-fat string cheese

Low-fat cottage cheese

Deli meat roll-up

DINNER

Tofu Stir-Fry

Classic Slow Cooker Pulled Pork

MahiMahi with MangoAvocado Salsa

EXERCISE

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

10 to 15 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

Rest

BREAKFAST

SNACK

DAY 46

DAY 47

DAY 48

DAY 49

Low-fat Greek yogurt

Protein Pancakes

Denver Egg Muffins with Ham Crust

Low-fat cottage cheese

High-Protein Milk or Protein Shake

Lemon-Dijon Tuna Salad

Zucchini Enchilada Boats with Meatless Crumbles

Scrambled egg with Cauliflower Fried Rice

Hard-boiled egg

Low-fat string cheese

Low-fat cottage cheese

Deli meat roll-up

DINNER

Leftovers

Zucchini Enchilada Boats with Meatless Crumbles

Scrambled egg with Cauliflower Fried Rice

Blackened Salmon with Avocado Cream

EXERCISE

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

10 to 15 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

Rest

LUNCH

Mahi-Mahi with MangoAvocado Salsa

SNACK

WEEK 8 DAY 50

BREAKFAST

Cheesy Slow Cooker Egg Casserole

SNACK

DAY 51

DAY 52

Low-fat cottage cheese and fruit

Cheesy Slow Cooker Egg Casserole

High-Protein Milk or Protein Shake

LUNCH

Blackened Salmon with Avocado Cream

Zoodles with Meat Sauce

Barbecue Chicken and Portobello Pizzas

SNACK

Low-fat string cheese

Low- fat cottage cheese

Deli meat roll-up

DINNER

Zoodles with Meat Sauce

Barbecue Chicken and Portobello Pizzas

SoyGinger Salmon with Bok Choy

EXERCISE

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

10 to 15 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

Rest

DAY 53

BREAKFAST

Sweet Maple Protein Oatmeal

DAY 54

DAY 55

DAY 56

Low-fat Greek yogurt

Cheesy Slow Cooker Egg Casserole

Sweet Maple Protein Oatmeal

SNACK

High-Protein Milk or Protein Shake Soy-Ginger Salmon with Bok Choy

West Coast Crab Cakes

Deli meat and cheese roll-up

Bell Pepper Nachos

SNACK

Hard-boiled egg

Low-fat string cheese

Low-fat cottage cheese

Deli meat roll-up

DINNER

West Coast Crab Cakes

Leftovers

Bell Pepper Nachos

Thai Red Curry Chicken

EXERCISE

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

10 to 15 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

20 to 30 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

Rest

LUNCH

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 softfoods diet. Be sure to take your supplements and stay active.

WEEK 9

BREAKFAST

DAY 57

DAY 58

DAY 59

Shakshuka Egg Bake

Blueberry-Almond Overnight Oats

Low-fat Greek yogurt

SNACK LUNCH

High-Protein Milk or Protein Shake Thai Red Curry Chicken

Philly Cheesesteak–Stuffed Bell Peppers

Shrimp Ceviche

Low-fat cottage cheese

Deli meat roll-up

SNACK

Low- fat string cheese

DINNER

Philly Cheesesteak– Stuffed Bell Peppers

Shrimp Ceviche

Tempeh BLTA Lettuce Wrap

EXERCISE

30 to 45 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

15 to 20 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

Rest

BREAKFAST

DAY 60

DAY 61

DAY 62

DAY 63

Shakshuka Egg Bake

Hard-boiled eggs

BlueberryAlmond Overnight Oats

Shakshuka Egg Bake

SNACK

LUNCH

High-Protein Milk or Protein Shake Tempeh BLTA Lettuce Wrap

Hawaiian Pork Kabobs with Pineapple

Deli meat and cheese roll-up

Chicken Lettuce Wraps

SNACK

Hard-boiled egg

Low- fat string cheese

Low- fat cottage cheese

Deli meat roll-up

DINNER

Hawaiian Pork Kabobs with Pineapple

Leftovers

Chicken Lettuce Wraps

Fish Taco Salad

EXERCISE

30 to 45 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

30 to 45 minutes of cardiovascular exercise, plus 5 to 10 minutes of gentle stretching

15 to 20 minutes of light to moderate resistance exercises, plus 5 to 10 minutes of gentle stretching

Rest

WEEK 10 DAY 64

BREAKFAST

Perfectly Soft Scrambled Eggs with diced ham and veggies

SNACK

DAY 65

DAY 66

Blueberry-Almond Overnight Oats

Perfectly Soft Scrambled Eggs with diced ham and veggies

High-Protein Milk or Protein Shake

LUNCH

Fish Taco Salad

Sheet Pan Fajitas

Shrimp Scampi with Zucchini Noodles

SNACK

Low-fat string cheese

Low-fat cottage cheese

Deli meat rollup

DINNER

Sheet Pan Fajitas

Shrimp with Zucchini Scampi Noodles

LettuceWrapped Veggie Burgers

EXERCISE

45+ minutes of cardiovascular exercise, 5 to 10 minutes of gentle stretching

20 to 30 minutes of light to moderate resistance exercises, 5 to 10 minutes of gentle stretching

Rest

BREAKFAST

DAY 67

DAY 68

DAY 69

DAY 70

Make-Ahead Breakfast Burritos

Low-fat Greek yogurt

BlueberryAlmond Overnight Oats

MakeAhead Breakfast Burritos

SNACK

High-Protein Milk or Protein Shake Lettuce-

Spinach Dip–

Low-fat

Egg Roll

LUNCH

SNACK

Wrapped Veggie Burgers

Stuffed Chicken

cottage cheese and fruit

Bowl

Hard-boiled egg

Low-fat string cheese

Low-fat cottage cheese

Deli meat roll-up

DINNER

Spinach Dip– Stuffed Chicken

Leftovers

Egg Roll Bowl

PanSeared Scallops with GarlicCream Sauce

EXERCISE

45+ minutes of cardiovascular exercise, 5 to 10 minutes of gentle stretching

20 to 30 minutes of light to moderate resistance exercises, 5 to 10 minutes of gentle stretching

45+ minutes of cardiovascular exercise, 5 to 10 minutes of gentle stretching

Rest

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 musclestrengthening 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 postop. 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 bloodalcohol 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 proteinrich 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 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

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.

Cool-as-a-Cucumber Water 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. Post-Op Serving Suggestions

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.

Vanilla Bean Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 153; Total fat: 2g; Protein: 16g; Carbohydrates: 14g; Fiber: 0g; Sugar: 12g; Sodium: 78mg.

Banana Cream Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 1½ cups low-fat milk ¼ cup low-fat, plain Greek yogurt 1 small banana 1 teaspoon vanilla extract 1 scoop (¼ cup) vanilla protein powder 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. 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. Post-Op Serving Suggestions

Per Serving: Calories: 226; Total fat: 4g; Protein: 17g; Carbohydrates: 30g; Fiber: 1g; Sugar: 19g; Sodium: 263mg.

Piña Colada Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 1½ cups unsweetened coconut milk ½ cup low-fat cottage cheese 1 cup frozen pineapple chunks 1 teaspoon coconut extract 1 scoop (¼ cup) vanilla protein powder 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. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 195; Total fat: 5g; Protein: 14g; Carbohydrates: 18g; Fiber: 1g; Sugar: 13g; Sodium: 250mg.

Lemon Pie Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 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 1 scoop (¼ cup) vanilla protein powder 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. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 189; Total fat: 4g; Protein: 18g; Carbohydrates: 21g; Fiber: 1g; Sugar: 15g; Sodium: 95mg.

Café Mocha Protein Blend 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES ½ cup low-fat milk 1 cup decaffeinated coffee, brewed and chilled 1 scoop (¼ cup) vanilla protein powder 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. 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. Post-Op Serving Suggestions

Ingredient tip: Use sugar-free coffee syrup to vary taste without adding calories or sugar. Per Serving: Calories: 95; Total fat: 2g; Protein: 10g; Carbohydrates: 9g; Fiber: 0g; Sugar: 7g; Sodium: 33mg.

Green Machine Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 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 scoop (¼ cup) unflavored protein powder 1. In a blender, combine the water, banana, apple, spinach, parsley, avocado, lemon juice, and protein powder. Blend on high until 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 133; Total fat: 5g; Protein: 10g; Carbohydrates: 16g; Fiber: 4g; Sugar: 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. SERVES 1 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 1 cup low-fat milk 1 scoop (¼ cup) chocolate protein powder 2 teaspoons unsweetened cocoa powder 1 teaspoon vanilla extract ½ cup frozen raspberries 1. In a blender, combine the milk, protein powder, cocoa powder, vanilla, and raspberries. Blend on high until 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 285; Total fat: 5g; Protein: 27g; Carbohydrates: 33g; Fiber: 6g; Sugar: 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 1 cup low-fat milk ½ cup low-fat, plain Greek yogurt 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. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 189; Total fat: 5g; Protein: 21g; Carbohydrates: 18g; Fiber: 2g; Sugar: 12g; Sodium: 170mg.

Berry Bliss Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 1 cup low-fat milk ½ cup low-fat, plain Greek yogurt 1 scoop (¼ cup) vanilla protein powder 1 cup frozen mixed berries 1 small handful spinach 1 teaspoon vanilla extract 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. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 206; Total fat: 4g; Protein: 18g; Carbohydrates: 24g; Fiber: 3g; Sugar: 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 scoop (¼ cup) unflavored protein powder 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. Post-Op Serving Suggestions

Ingredient tip: For a twist in flavor, dress up your cocoa with sugarfree coffee syrups or extracts, like peppermint. Per Serving: Calories: 254; Total fat: 5g; Protein: 28g; Carbohydrates: 23g; Fiber: 1g; Sugar:

19g; Sodium: 332mg.

Chocolate-Mint Protein Shake 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. SERVES 2 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 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. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 170; Total fat: 3g; Protein: 19g; Carbohydrates: 15g; Fiber: 0g; Sugar: 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 69; Total fat: 4g; Protein: 6g; Carbohydrates: 1g; Fiber: 0g; Sugar: 0g; Sodium: 581mg.

Perfectly Soft Scrambled Eggs 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-andeasy answer to weeknight dinners, too. SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 15 MINUTES 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 176; Total fat: 11g; Protein: 15g; Carbohydrates: 2g; Fiber: 0g; Sugar: 2g; Sodium: 212mg.

Sweet Maple Protein Oatmeal 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. SERVES 2 / PREP TIME: 5 MINUTES / COOK TIME: 15 MINUTES / TOTAL TIME: 20 MINUTES 2 cups low-fat milk 1 pinch salt 1 cup old-fashioned rolled oats 1 scoop (¼ cup) unflavored protein powder 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 297; Total fat: 6g; Protein: 22g; Carbohydrates: 39g; Fiber: 4g; Sugar: 12g; Sodium: 218mg.

Homestyle Refried Beans 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. SERVES 2 / PREP TIME: 5 MINUTES / COOK TIME: 15 MINUTES / TOTAL TIME: 20 MINUTES 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. Post-Op Serving Suggestions

Prep tip: Serve with 1 to 2 tablespoons shredded cheese or ¼ cup cottage cheese mixed with salsa. Per Serving: Calories: 292; Total fat: 8g; Protein: 14g; Carbohydrates: 42g; Fiber: 13g; Sugar: 2g; Sodium: 742mg.

Lemon-Dijon Tuna Salad 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. SERVES 4 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 2 (5-ounce) cans water-packed tuna, drained ½ cup mayonnaise 2 teaspoons freshly squeezed lemon juice 1 teaspoon Dijon mustard 2 teaspoons dill pickle juice Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 227; Total fat: 20g; Protein: 10g; Carbohydrates: 0g; Fiber: 0g; Sugar: 3g; Sodium: 384mg.

Curried Chicken Salad 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. SERVES 6 / PREP TIME: 20 MINUTES / TOTAL TIME: 20 MINUTES ½ cup low-fat, plain Greek yogurt 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. Post-Op Serving Suggestions

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 Per Serving: Calories: 190; Total fat: 6g; Protein: 26g; Carbohydrates: 4g; Fiber: 1g; Sugar: 1g; Sodium: 801mg.

Garlic-Parmesan Cauliflower Mash 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. SERVES 2 / PREP TIME: 15 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 25 MINUTES 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. 2. In a small skillet over medium heat, heat the oil. Add the 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. Post-Op Serving Suggestions

Ingredient tip: Increase the protein content of this dish by adding cottage cheese, powdered egg whites, or unflavored protein powder. Per Serving: Calories: 169; Total fat: 9g; Protein: 12g; Carbohydrates: 13g; Fiber: 5g; Sugar: 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. SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 30 MINUTES / TOTAL TIME: 45 MINUTES 2 large zucchini 1 tablespoon extra-virgin olive oil ½ onion, diced 2 celery stalks, diced 1 large carrot, diced 1 garlic clove, minced 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 Freshly ground black pepper 1. Using a spiralizer, spiralize the zucchini. Cut into desiredlength 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 153; Total fat: 5g; Protein: 17g; Carbohydrates: 11g; Fiber: 3g; Sugar: 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 1 tablespoon extra-virgin olive oil 2 large carrots, chopped 1 medium onion, diced 2 garlic cloves, minced 4 cups chicken broth 2 cups water Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

Ingredient tip: For extra flavor and protein, add 1 pound cooked, diced ham in the final 15 minutes of cooking. Per Serving: Calories: 92; Total fat: 1g; Protein: 8g; Carbohydrates: 20g; Fiber: 8g; Sugar: 2g; Sodium: 264mg.

Classic Turkey Chili 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 1 pound lean ground turkey 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. Post-Op Serving Suggestions

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 GarlicParmesan Cauliflower Mash. Per Serving: Calories: 243; Total fat: 9g; Protein: 17g; Carbohydrates: 28g; Fiber: 8g; Sugar: 11g; Sodium: 838mg.

Italian Ricotta Bake 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 ½ cup grated Parmesan cheese 1 large egg, beaten 1 teaspoon Italian seasoning Nonstick cooking spray ½ cup low-sugar marinara sauce ½ cup low-fat mozzarella cheese 1. Preheat the oven to 450°F. 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. Post-Op Serving Suggestions

Ingredient tip: For extra flavor and a fun twist, add ground Italian sausage or thinly sliced eggplant or zucchini between layers. Per Serving: Calories: 132; Total fat: 8g; Protein: 12g; Carbohydrates: 4g; Fiber: 0g; Sugar: 2g; Sodium: 422mg.

Chocolate-Orange Pudding 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. SERVES 4 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 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. Post-Op Serving Suggestions

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). Per Serving: Calories: 111; Total fat: 2g; Protein: 10g; Carbohydrates: 15g; Fiber: 1g; Sugar: 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. 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

Blueberry-Almond Overnight Oats 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 1 teaspoon vanilla extract 2 tablespoons flaxseed meal ¼ teaspoon ground cinnamon ¼ teaspoon salt Sugar substitute, for added sweetness (optional) ½ cup low-fat, plain Greek yogurt 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 225; Total fat: 8g; Protein: 9g; Carbohydrates: 30g; Fiber: 6g; Sugar: 5g; 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 Nonstick cooking spray 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. Post-Op Serving Suggestions

Per Serving: Calories: 89; Total fat: 3g; Protein: 8g; Carbohydrates: 6g; Fiber: 0g; Sugar: 2g; 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES / TOTAL TIME: 40 MINUTES 1 teaspoon extra-virgin olive oil ½ onion, minced 1 garlic clove, minced ½ teaspoon smoked paprika ½ teaspoon ground cumin 1 (15-ounce) can diced tomatoes 2 ounces feta cheese, crumbled 4 large eggs 1. Preheat the oven to 350°F. 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.) Post-Op Serving Suggestions

Ingredient tip: For a variation on flavor, add diced bell pepper, chopped spinach, or chili powder. Per Serving: Calories: 144; Total fat: 9g; Protein: 9g; Carbohydrates: 7g; Fiber: 1g; Sugar: 4g; Sodium: 455mg.

Denver Egg Muffins with Ham Crust 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 MINUTES / TOTAL TIME: 45 MINUTES Nonstick cooking spray 12 slices deli ham 1 teaspoon extra-virgin olive oil ½ onion, diced ½ green pepper, minced 10 large eggs ¼ cup low-fat milk ½ cup Cheddar cheese 1. Preheat the oven to 350°F. 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. 4. In a small skillet over medium heat, heat the oil. Add the 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 99; Total fat: 6g; Protein: 8g; Carbohydrates: 1g; Fiber: 0g; Sugar: 1g; Sodium: 206mg.

Cheesy Slow Cooker Egg Casserole 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 Nonstick cooking spray 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 ½cup 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 348; Total fat: 17g; Protein: 27g; Carbohydrates: 24g; Fiber: 3g; Sugar: 3g; Sodium: 783mg.

Make-Ahead Breakfast Burritos 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 MINUTES / TOTAL TIME: 35 MINUTES 12 large eggs ¼ cup low-fat milk 1 teaspoon extra-virgin olive oil 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. Post-Op Serving Suggestions

Ingredient tip: If you cannot tolerate doughy textures after surgery, skip the tortilla and spoon the filling in a bowl. Per Serving: Calories: 264; Total fat: 12g; Protein: 21g; Carbohydrates: 24g; Fiber: 11g; Sugar: 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. SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES / TOTAL TIME: 10 MINUTES 4 large egg whites (or ½ cup liquid egg whites) Nonstick cooking spray 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). Post-Op Serving Suggestions

Ingredient tip: For more protein, add sausage crumbles or nitratefree turkey pepperoni. Or, add sautéed spinach, mushrooms, or other veggies. Per Serving: Calories: 189; Total fat: 6g; Protein: 23g; Carbohydrates: 9g; Fiber: 1g; Sugar: 6g; Sodium: 710mg.

Farmers’ Market Scramble 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES / TOTAL TIME: 30 MINUTES 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. 2. In a large skillet over medium heat, heat the oil. Add the 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 386; Total fat: 25g; Protein: 35g; Carbohydrates: 4g; Fiber: 1g; Sugar: 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. MAKES 12 MUFFINS / PREP TIME: 15 MINUTES / COOK TIME: 25 MINUTES / TOTAL TIME: 40 MINUTES 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 teaspoon vanilla extract 1 cup fresh raspberries 1. Preheat the oven to 350°F. Place paper muffin liners in a 12cup 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. Post-Op Serving Suggestions

Per Serving: Calories: 160; Total fat: 11g; Protein: 7g; Carbohydrates: 11g; Fiber: 3g; Sugar: 6g; Sodium: 104mg.

Pumpkin Spice Muffins 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. MAKES 12 MUFFINS / PREP TIME: 10 MINUTES / COOK TIME: 25 MINUTES / TOTAL TIME: 35 MINUTES 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 1 teaspoon vanilla extract 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. Post-Op Serving Suggestions

Ingredient tip: Add ½ cup mini dark chocolate chips or chopped walnuts to these muffins for a fun twist on flavor and varied texture. Per Serving: Calories: 107; Total fat: 5g; Protein: 3g; Carbohydrates: 13g; Fiber: 2g; Sugar: 2g; Sodium: 241mg.

Asian Peanut Cabbage Slaw

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 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

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 graband-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 MINUTES / TOTAL TIME: 25 MINUTES FOR THE BITES

24 cherry tomatoes 12 mozzarella balls 12 fresh basil leaves FOR THE BALSAMIC GLAZE

½ cup balsamic vinegar 2 tablespoons extra-virgin olive oil 1 garlic clove, minced 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. Post-Op Serving Suggestions

Ingredient tip: If you do not have mozzarella balls, you can use string cheese—cut each piece into sixths. Per Serving: Calories: 39; Total fat: 3g; Protein: 1g; Carbohydrates: 3g; Fiber: 0g; Sugar: 0g; Sodium: 11mg.

Greek Chop-Chop Salad 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. SERVES 6 / PREP TIME: 15 MINUTES / TOTAL TIME: 15 MINUTES 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. Post-Op Serving Suggestions

Ingredient tip: Looking for a protein boost? Add diced chicken

breast or chickpeas. Per Serving: Calories: 173; Total fat: 13g; Protein: 4g; Carbohydrates: 10g; Fiber: 1g; Sugar: 4g; Sodium: 883mg.

Cauliflower Fried Rice 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. SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES / TOTAL TIME: 30 MINUTES 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 garlic cloves, minced 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. Post-Op Serving Suggestions

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 ricesize. Per Serving: Calories: 121; Total fat: 7g; Protein: 6g; Carbohydrates: 9g; Fiber: 3g; Sugar: 3g; Sodium: 357mg.

Roasted Garden Vegetables 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. SERVES 6 / PREP TIME: 5 MINUTES / COOK TIME: 30 MINUTES / TOTAL TIME: 35 MINUTES 1 medium bell pepper, cut into strips 1 small onion, halved then sliced 1 small zucchini, sliced into rounds 1 pint grape tomatoes 2 tablespoons extra-virgin olive oil Salt Freshly ground black pepper 1. Preheat the oven to 400°F. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 75; Total fat: 5g; Protein: 0g; Carbohydrates: 8g; Fiber: 1g; Sugar: 4g; Sodium: 2mg.

Asian Peanut Cabbage Slaw 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. SERVES 4 / PREP TIME: 10 MINUTES / TOTAL TIME: 10 MINUTES 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 123; Total fat: 6g; Protein: 6g; Carbohydrates: 16g; Fiber: 6g; Sugar: 6g; Sodium: 198mg.

Southwest Deviled Eggs 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. SERVES 6 / PREP TIME: 10 MINUTES / TOTAL TIME: 10 MINUTES 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. Post-Op Serving Suggestions

Per Serving: Calories: 83; Total fat: 5g; Protein: 7g; Carbohydrates: 1g; Fiber: 0g; Sugar: 1g; Sodium: 129mg.

Rajun’ Cajun Roll-Ups 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. SERVES 4 / PREP TIME: 5 MINUTES / TOTAL TIME: 5 MINUTES 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 152; Total fat: 9g; Protein: 10g; Carbohydrates: 6g; Fiber: 2g; Sugar: 1g; Sodium: 498mg.

Everything Parmesan Crisps 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 MINUTES / TOTAL TIME: 20 MINUTES 1 teaspoon poppy seeds 1 teaspoon sesame seeds 1 teaspoon garlic flakes 1 teaspoon onion flakes 12 tablespoons grated Parmesan cheese 1. Preheat the oven to 400°F. 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.

Post-Op Serving Suggestions

Per Serving: Calories: 23; Total fat: 2g; Protein: 2g; Carbohydrates: 0g; Fiber: 0g; Sugar: 0g; 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 tablespoons extra-virgin olive oil 2 garlic cloves, peeled ½ teaspoon ground cumin 3 to 4 teaspoons freshly squeezed lemon juice (juice of 1 lemon) Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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.

Spicy Roasted Chickpeas 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 tablespoon extra-virgin olive oil 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.

Post-Op Serving Suggestions

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. Per Serving: Calories: 144; Total fat: 4g; Protein: 7g; Carbohydrates: 22g; Fiber: 6g; Sugar: 4g; Sodium: 311mg.

Zucchini Enchilada Boats with Meatless Crumbles

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. 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

Spaghetti Squash Chow Mein 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. SERVES 3 / PREP TIME: 10 MINUTES / COOK TIME: 55 MINUTES / TOTAL TIME: 1 HOUR Nonstick cooking spray 1 small (3- to 4-pound) spaghetti squash ¼ cup low-sodium soy sauce 3 garlic cloves, minced 1 tablespoon oyster sauce 1 inch ginger root, peeled and minced 2 tablespoons extra-virgin olive oil 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 252; Total fat: 11g; Protein: 6g; Carbohydrates: 39g; Fiber: 9g; Sugar: 15g; Sodium: 950mg.

Zucchini Lasagna Roll-Ups 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. SERVES 6 / PREP TIME: 30 MINUTES / COOK TIME: 30 MINUTES / TOTAL TIME: 1 HOUR 3 large zucchini, trimmed and sliced lengthwise into -inch-thick strips 1 teaspoon salt Nonstick cooking spray 1 (10-ounce) bag fresh spinach 1 cup part-skim ricotta ½ cup Parmesan cheese 1 large egg 2 garlic cloves, minced 2 teaspoons Italian seasoning 1½ cups marinara sauce, divided 1 cup part-skim shredded mozzarella 1. Preheat the oven to 400°F. 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. 11. Serve immediately. Post-Op Serving Suggestions

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.

Per Serving: Calories: 240; Total fat: 13g; Protein: 18g; Carbohydrates: 16g; Fiber: 5g; Sugar: 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. SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 40 MINUTES / TOTAL TIME: 55 MINUTES 1 (14 ounce) block extra-firm tofu Nonstick cooking spray 1 tablespoon sesame oil 3 cups frozen stir-fry vegetable blend ½ cup Stir-Fry Sauce 1. Preheat the oven to 400°F. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 163; Total fat: 8g; Protein: 12g; Carbohydrates: 11g; Fiber: 3g; Sugar: 4g; Sodium: 321mg.

Buffalo Seitan Bites 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 MINUTES / TOTAL TIME: 30 MINUTES Nonstick cooking spray 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). Post-Op Serving Suggestions

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. Per Serving: Calories: 87; Total fat: 4g; Protein: 8g; Carbohydrates: 5g; Fiber: 2g; Sugar: 0g; Sodium: 517mg.

Tempeh BLTA Lettuce Wrap 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 low-sodium soy sauce 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. Post-Op Serving Suggestions

Ingredient tip: Instead of making your own smoky tempeh, look for refrigerated bacon-flavored tempeh near the tofu at your local grocery store. Per Serving: Calories: 129; Total fat: 7g; Protein: 7g; Carbohydrates: 10g; Fiber: 4g; Sugar: 2g; 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! SERVES 6 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES / TOTAL TIME: 40 MINUTES 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 1. Preheat the oven to 425°F. 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 fleshside 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. Post-Op Serving Suggestions

Per Serving: Calories: 145; Total fat: 4g; Protein: 17g; Carbohydrates: 16g; Fiber: 5g; Sugar: 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. SERVES 6 / PREP TIME: 5 MINUTES / COOK TIME: 35 MINUTES / TOTAL TIME: 40 MINUTES 2 cups vegetable broth 1 cup green lentils, well rinsed 1 tablespoon extra-virgin olive oil ½ medium yellow onion, minced ½ green bell pepper, minced 2 garlic cloves, 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. 2. In a large skillet over medium heat, heat the oil. Add the 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. Post-Op Serving Suggestions

Per Serving: Calories: 163; Total fat: 3g; Protein: 10g; Carbohydrates: 26g; Fiber: 11g; Sugar: 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. SERVES 4 / PREP TIME: 20 MINUTES / COOK TIME: 20 MINUTES / TOTAL TIME: 40 MINUTES 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 tablespoon extra-virgin olive oil 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 1. Preheat the oven to 400°F. Line a baking sheet with aluminum 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 260; Total fat: 8g; Protein: 27g; Carbohydrates: 28g; Fiber: 13g; Sugar: 8g; Sodium: 262mg.

Lettuce-Wrapped Veggie Burgers 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES 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. Post-Op Serving Suggestions

Per Serving: Calories: 466; Total fat: 34g; Protein: 26g; Carbohydrates: 13g; Fiber: 4g; Sugar: 4g; Sodium: 1243mg.

Jambalaya with Vegetarian Sausage This healthy jambalaya packs all the bold flavors of the traditional recipe with the help of vegetarian sausage and classic spices. SERVES 6 / PREP TIME: 10 MINUTES / COOK TIME: 25 MINUTES / TOTAL TIME: 35 MINUTES 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 3 garlic cloves, minced 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. Post-Op Serving Suggestions

Ingredient tip: Stock up on frozen shrimp for a quick and easy protein addition to meals. Per Serving: Calories: 148; Total fat: 7g; Protein: 7g; Carbohydrates: 10g; Fiber: 3g; Sugar: 3g; Sodium: 455mg.

Pan-Seared Scallops with Garlic-Cream Sauce

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 mealplanning routine. 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

Tomato-Basil Cod en Papillote 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. SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES / TOTAL TIME: 30 MINUTES 2 teaspoons extra-virgin olive oil 2 garlic cloves, minced 1 shallot, thinly sliced ¼ cup dry white wine 1 tablespoon freshly squeezed lemon juice 4 (6-ounce) boneless cod fillets Salt Freshly ground black pepper 1 pint cherry tomatoes ½ cup chopped fresh basil 1. Preheat the oven to 400°F. 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 oneinch fillet). 8. Remove from the oven and allow to rest for 5 minutes before serving. Post-Op Serving Suggestions

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).

Per Serving: Calories: 194; Total fat: 3g; Protein: 31g; Carbohydrates: 5g; Fiber: 1g; Sugar: 2g; 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES FOR THE FISH

1½ pounds wild-caught cod 1 tablespoon extra-virgin olive oil 2 tablespoons Taco Seasoning (store-bought or homemade, see here) Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 328; Total fat: 11g; Protein: 36g; Carbohydrates: 23g; Fiber: 9g; Sugar: 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. SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 20 MINUTES / TOTAL TIME: 25 MINUTES 4 (6-ounce) fresh halibut fillets (1-inch thick) Juice of ½ lemon Salt Freshly ground black pepper 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 1. Preheat the oven to 400°F. 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. Post-Op Serving Suggestions

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 nutrientdense 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. Per Serving: Calories: 345; Total fat: 12g; Protein: 52g; Carbohydrates: 6g; Fiber: 1g; Sugar: 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 mangoavocado salsa that will delight your taste buds and have you dreaming of the tropics. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES 4 (4-ounce) mahi-mahi fillets 2 tablespoons extra-virgin olive oil 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 232; Total fat: 10g; Protein: 28g; Carbohydrates: 8g; Fiber: 2g; Sugar: 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 MINUTES / TOTAL TIME: 20 MINUTES 4 (6-ounce) salmon fillets, bones removed 1 tablespoon butter, melted 2 tablespoons blackened seasoning 1 tablespoon extra-virgin olive oil 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 356; Total fat: 24g; Protein: 35g; Carbohydrates: 2g; Fiber: 1g; Sugar: 0g; Sodium: 1153mg.

Soy-Ginger Salmon with Bok Choy 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. SERVES 4 / PREP TIME: 20 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 30 MINUTES ¼ cup low-sodium soy sauce 2 teaspoons rice vinegar 1 tablespoon brown sugar 2 teaspoons grated ginger 2 garlic cloves, minced 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 Freshly ground black pepper 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. Post-Op Serving Suggestions

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 wildcaught salmon instead of farmed to decrease your risk of chemical contaminants and support environmental sustainability.

Per Serving: Calories: 247; Total fat: 12g; Protein: 27g; Carbohydrates: 8g; Fiber: 1g; Sugar: 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 206; Total fat: 8g; Protein: 25g; Carbohydrates: 11g; Fiber: 5g; Sugar: 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES 2 tablespoons extra-virgin olive oil 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 Freshly ground black pepper 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. Post-Op Serving Suggestions

Prep tip: Buy shrimp frozen, and defrost as needed. Per Serving: Calories: 244; Total fat: 12g; Protein: 25g; Carbohydrates: 9g; Fiber: 3g; Sugar: 3g; Sodium: 667mg.

West Coast Crab Cakes 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 Nonstick cooking spray 1 large egg, lightly beaten 1 teaspoon Dijon mustard 2 tablespoons low-fat, plain Greek yogurt 1 garlic clove, minced 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 1. Preheat the oven to 400°F. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 90; Total fat: 1g; Protein: 11g; Carbohydrates: 5g; Fiber: 1g; Sugar: 0g; Sodium: 285mg.

Pan-Seared Scallops with GarlicCream 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. SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES / TOTAL TIME: 15 MINUTES 1 pound scallops, thawed Salt Freshly ground black pepper 2 tablespoons extra-virgin olive oil 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 242; Total fat: 16g; Protein: 19g; Carbohydrates: 4g; Fiber: 0g; Sugar: 0g; Sodium: 248mg.

Thai Red Curry Chicken

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. 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

Mom’s Turkey Meatloaf 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 1 pound lean ground turkey ½ medium onion, minced 1 garlic clove ½ cup old-fashioned rolled oats 1 large egg 1 tablespoon Italian seasoning ½ teaspoon salt ¼ teaspoon freshly ground black pepper Nonstick cooking spray 1. Preheat the oven to 350°F. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 258; Total fat: 10g; Protein: 25g; Carbohydrates: 17g; Fiber: 2g; Sugar: 1g; Sodium: 665mg.

Chicken Lettuce Wraps 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. SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 20 MINUTES / TOTAL TIME: 25 MINUTES 1 tablespoon coconut oil 1 pound ground chicken 2 tablespoons low-sodium soy sauce ¼ cup hoisin sauce 2 tablespoons unseasoned rice wine vinegar 1 tablespoon sriracha 2 teaspoons freshly grated ginger 2 garlic cloves, minced 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. Post-Op Serving Suggestions

Prep tip: Garnish lettuce wraps with shredded carrots, bean sprouts, chopped peanuts, or scallions. Per Serving: Calories: 285; Total fat: 16g; Protein: 22g; Carbohydrates: 12g; Fiber: 1g; Sugar: 4g; Sodium: 802mg.

Slow Cooker Salsa Chicken 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. Post-Op Serving Suggestions

Prep tip: Serve chicken on its own, or with a dollop of guacamole or Avocado Cream, black beans, and freshly diced tomatoes.

Per Serving: Calories: 130; Total fat: 2g; Protein: 23g; Carbohydrates: 4g; Fiber: 2g; Sugar: 2g; 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. SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 25 MINUTES / TOTAL TIME: 30 MINUTES 1 pound chicken breast, cut into strips 1 yellow onion, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 tablespoon extra-virgin olive oil 2 tablespoons Taco Seasoning (store-bought or homemade, here) 1. Preheat the oven to 350°F. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 176; Total fat: 6g; Protein: 24g; Carbohydrates: 8g; Fiber: 2g; Sugar: 3g; Sodium: 397mg.

Spinach Dip–Stuffed Chicken 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. SERVES 4 / PREP TIME: 20 MINUTES / COOK TIME: 40 MINUTES / 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 2 garlic cloves, minced ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 4 boneless chicken breasts 1 tablespoon extra-virgin olive oil Nonstick cooking spray 1. Preheat the oven to 400°F. 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 389; Total fat: 29g; Protein: 32g; Carbohydrates: 5g; Fiber: 1g; Sugar: 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 MINUTES / TOTAL TIME: 45 MINUTES 1 tablespoon extra-virgin olive oil 1 garlic clove, minced 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 181; Total fat: 9g; Protein: 12g; Carbohydrates: 14g; Fiber: 2g; Sugar: 8g; Sodium: 600mg.

One-Pan Chicken Piccata 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. SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES / TOTAL TIME: 30 MINUTES ½ cup flour ½ teaspoon salt ½ teaspoon freshly ground black pepper 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. Post-Op Serving Suggestions

Ingredient tip: If you don’t have time to butterfly your chicken, look for cutlets in the meat section of your grocery store. Per Serving: Calories: 227; Total fat: 15g; Protein: 14g; Carbohydrates: 13g; Fiber: 1g; Sugar: 1g; Sodium: 588mg.

Oven-Baked Chicken Tenders 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 MINUTES / TOTAL TIME: 30 MINUTES Nonstick cooking spray ½ cup grated Parmesan cheese ½ cup whole wheat panko bread crumbs ¼ teaspoon ground cayenne pepper 1 teaspoon garlic powder Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 212; Total fat: 6g; Protein: 32g; Carbohydrates: 8g; Fiber: 1g; Sugar: 0g; Sodium: 392mg.

Thai Red Curry Chicken 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 25 MINUTES / TOTAL TIME: 35 MINUTES 2 tablespoons extra-virgin olive oil, divided 1 pound chicken breast, diced into 1-inch cubes 2 teaspoons freshly grated ginger 1 garlic clove, minced 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. Post-Op Serving Suggestions

Ingredient tip: Try this curry with a variety of vegetables, or use shrimp, tofu, or white fish in place of chicken. Per Serving: Calories: 307; Total fat: 16g; Protein: 24g; Carbohydrates: 19g; Fiber: 1g; Sugar: 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 1 tablespoon extra-virgin olive oil ¼ cup balsamic vinegar ¼ cup freshly squeezed lime juice 2 tablespoons brown sugar ½ tablespoon chili powder 2 garlic cloves, minced Salt Freshly ground black pepper 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.

Post-Op Serving Suggestions

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. Per Serving: Calories: 194; Total fat: 11g; Protein: 16g; Carbohydrates: 10g; Fiber: 0g; Sugar: 5g; Sodium: 177mg.

Hawaiian Pork Kabobs with Pineapple

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 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

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. SERVES 3 / PREP TIME: 5 MINUTES / COOK TIME: 20 MINUTES / TOTAL TIME: 25 MINUTES 2 garlic cloves, minced 2 teaspoons freshly grated ginger 1 tablespoon toasted sesame oil 1 tablespoon unseasoned rice vinegar 2 tablespoons low-sodium soy sauce 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. Post-Op Serving Suggestions

Per Serving: Calories: 482; Total fat: 37g; Protein: 28g; Carbohydrates: 10g; Fiber: 4g; Sugar: 4g; Sodium: 498mg.

Classic Slow Cooker Pulled Pork 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 lowcarb 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 garlic powder 1 teaspoon onion powder 1 tablespoon paprika 2 tablespoons extra-virgin olive oil 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. Post-Op Serving Suggestions

Prep tip: Serve with Greek yogurt coleslaw, Roasted Garden Vegetables, or mashed cauliflower. Per Serving: Calories: 562; Total fat: 34g; Protein: 58g; Carbohydrates: 2g; Fiber: 1g; Sugar: 1g; Sodium: 1043mg.

Hawaiian Pork Kabobs with Pineapple 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 ¼ cup low-sodium soy sauce 3 tablespoons extra-virgin olive oil, divided 2 garlic cloves, minced Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 292; Total fat: 15g; Protein: 24g; Carbohydrates: 17g; Fiber: 2g; Sugar: 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 2 garlic cloves, minced 1 tablespoon sriracha Salt Freshly ground black pepper 1 pound fresh green beans, trimmed 1 tablespoon extra-virgin olive oil 1 pound trimmed pork tenderloin 1. Preheat the oven to 450°F. Line a baking sheet with aluminum 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 313; Total fat: 9g; Protein: 36g; Carbohydrates: 26g; Fiber: 5g; Sugar: 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 MINUTES / TOTAL TIME: 50 MINUTES 4 green bell peppers, stems removed, halved lengthwise, and seeded 1 tablespoon coconut oil 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 1 garlic clove, minced ½ teaspoon paprika ½ teaspoon chili powder ½ teaspoon dried oregano 16 thin slices provolone cheese 1. Preheat the oven to 350°F. Line a baking sheet with aluminum foil. 2. Place the peppers skin-side down on the prepared baking sheet. 3. In a large skillet over medium heat, heat the oil. Add the

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. 8. Serve immediately. Post-Op Serving Suggestions

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.

Per Serving: Calories: 220; Total fat: 13g; Protein: 18g; Carbohydrates: 6g; Fiber: 1g; Sugar: 2g; Sodium: 394mg.

Zoodles with Meat Sauce 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES / TOTAL TIME: 50 MINUTES 1 pound ground beef (93%) 2 tablespoons extra-virgin olive oil, divided 1 large yellow onion, chopped 3 garlic cloves, minced 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 410; Total fat: 20g; Protein: 32g; Carbohydrates: 26g; Fiber: 7g; Sugar: 12g; Sodium: 998mg.

Gyro-Style Meatballs 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. SERVES 3 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES / TOTAL TIME: 30 MINUTES Nonstick cooking spray 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 ground cumin ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 292; Total fat: 13g; Protein: 34g; Carbohydrates: 8g; Fiber: 0g; Sugar: 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. SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES / TOTAL TIME: 30 MINUTES 1 pound lean ground beef (93%) ⅓ cup salsa 2 tablespoons Taco Seasoning (store-bought or homemade, here) Nonstick cooking spray 20 to 25 mini bell peppers, halved lengthwise, trimmed, and seeded 1 cup Mexican shredded cheese 1. Preheat the oven to 400°F. 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. Post-Op Serving Suggestions

Prep tip: Serve nachos with diced tomato, avocado, chopped scallions, red onions, plain Greek yogurt, sliced jalapeños, fresh cilantro, or hot sauce. Per Serving: Calories: 348; Total fat: 17g; Protein: 31g; Carbohydrates: 15g; Fiber: 2g; Sugar: 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 2 tablespoons extra-virgin olive oil 1⅓ pounds chuck roast, cut into 1-inch cubes 1 yellow onion, cut into 1-inch pieces 2 garlic cloves, minced 6 cups beef broth 1 dried bay leaf 1 teaspoon dried thyme Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 376; Total fat: 18g; Protein: 45g; Carbohydrates: 8g; Fiber: 2g; Sugar: 3g; Sodium: 1015mg.

Beef and Broccoli Stir-Fry This beef and broccoli recipe is easy, healthy, and packed with protein and produce. It’s a great option for a weeknight dinner or mealprepped for weekday lunches. SERVES 4 / PREP TIME: 10 MINUTES, PLUS 1 HOUR TO MARINATE / COOK TIME: 20 MINUTES / TOTAL TIME: 1 HOUR 30 MINUTES 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 2 garlic cloves, minced 5 cups broccoli florets 1 tablespoon coconut oil 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). Post-Op Serving Suggestions

Ingredient tip: For an alternative to flat iron steak, consider sirloin or flank steak. Per Serving: Calories: 296; Total fat: 17g; Protein: 27g; Carbohydrates: 11g; Fiber: 4g; Sugar: 2g; Sodium: 2100mg.

Chocolate Protein Pudding Pops

CHAPTER 12

Desserts There’s no need to deny your sweet tooth. The betterfor-you variations on traditional desserts and new confections you’ll find in this chapter will help you stay on track without feeling deprived. 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

Chocolate Protein Pudding Pops 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. Post-Op Serving Suggestions

Per Serving: Calories: 215; Total fat: 2g; Protein: 12g; Carbohydrates: 36g; Fiber: 0g; Sugar:

27g; Sodium: 480mg.

Strawberry Frozen Yogurt 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 / TOTAL TIME: 2 HOURS 5 MINUTES 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 135; Total fat: 1g; Protein: 6g; Carbohydrates: 25g; Fiber: 3g; Sugar: 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 / TOTAL TIME: 4 HOURS 15 MINUTES 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). Post-Op Serving Suggestions

Per Serving: Calories: 85; Total fat: 6g; Protein: 1g; Carbohydrates: 6g; Fiber: 0g; Sugar: 3g; Sodium: 45mg.

Watermelon-Basil Granita 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. Post-Op Serving Suggestions

Seasonal substitution: Depending on the time of year, consider flavor combinations like basil-plum, pineapple-mint, and blueberrylavender. Use fresh seasonal fruits when preparing this cool treat for best flavor. Per Serving: Calories: 76; Total fat: 0g; Protein: 1g; Carbohydrates: 20g; Fiber: 1g; Sugar: 16g; Sodium: 2mg.

Grilled Stone Fruit with Greek Yogurt 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. SERVES 6 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES / TOTAL TIME: 10 MINUTES Nonstick cooking spray 3 large fresh peaches, halved and pitted 1 teaspoon extra-virgin olive oil 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 78; Total fat: 3g; Protein: 4g; Carbohydrates: 11g; Fiber: 2g; Sugar: 8g; Sodium: 8mg.

Cinnamon-Apple Walnut Crumble 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. SERVES 8 / PREP TIME: 15 MINUTES / COOK TIME: 40 MINUTES / TOTAL TIME: 55 MINUTES 6 cups diced apple (about 3 apples) 2 tablespoons maple syrup 1 teaspoon ground cinnamon 1 teaspoon vanilla extract ¼ teaspoon salt ½ cup almond flour ½ cup old-fashioned rolled oats ¼ cup melted coconut oil ¼ cup walnuts, chopped 1. Preheat the oven to 375°F. 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.

Post-Op Serving Suggestions

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. Per Serving: Calories: 206; Total fat: 13g; Protein: 3g; Carbohydrates: 22g; Fiber: 4g; Sugar: 13g; Sodium: 73mg.

Brownie Batter Fruit Dip 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 3 tablespoons maple syrup 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 131; Total fat: 5g; Protein: 5g; Carbohydrates: 18g; Fiber: 4g; Sugar: 6g; 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 / TOTAL TIME: 40 MINUTES 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 teaspoon vanilla extract 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. Post-Op Serving Suggestions

Ingredient tip: Use this recipe to create your own almond, cashew, or sunflower seed butter balls. Just swap out the peanut butter. Per Serving: Calories: 49; Total fat: 3g; Protein: 1g; Carbohydrates: 5g; Fiber: 1g; Sugar: 3g; Sodium: 15mg.

Chocolate Quinoa Crisps 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 / COOK TIME: 5 MINUTES / TOTAL TIME: 1 HOUR 20 MINUTES 5 tablespoons coconut oil, melted, divided 1 cup dry quinoa 2 tablespoons maple syrup 2 tablespoons unsweetened cocoa powder 1 teaspoon vanilla extract 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. Post-Op Serving Suggestions

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. Per Serving: Calories: 92; Total fat: 5g; Protein: 2g; Carbohydrates: 10g; Fiber: 1g; Sugar: 2g; Sodium: 1mg.

Mini Cheesecake Bites 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 1 teaspoon vanilla extract 1½ tablespoons low-fat sour cream 2 tablespoons freshly squeezed lemon juice ⅛ teaspoon salt Fresh fruit, for serving (optional) 1. Preheat the oven to 325°F. 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). Post-Op Serving Suggestions

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. Per Serving: Calories: 196; Total fat: 19g; Protein: 5g; Carbohydrates: 3g; Fiber: 0g; Sugar: 2g; 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 Spicy Peanut Dressing 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 ¼ teaspoon freshly ground black pepper 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. Post-Op Serving Suggestions

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 ¼ cup low-sodium soy sauce 1 tablespoon freshly grated ginger 2 garlic cloves, minced 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. Post-Op Serving Suggestions

Per ¼ cup Serving: Calories: 42; Total fat: 0g; Protein: 1g; Carbohydrates: 11g; Fiber: 0g; Sugar: 6g; Sodium: 803mg.

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 extra-virgin olive oil 1 tablespoon fresh dill 1 tablespoon freshly squeezed lemon juice 1 garlic clove, minced Salt Freshly ground black pepper 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. Post-Op Serving Suggestions

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; Sugar: 1g; Sodium: 18mg.

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. Post-Op Serving Suggestions

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; Sugar: 1g; Sodium: 119mg.

Spicy Peanut Dressing 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 2 tablespoons low-sodium soy sauce 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. Post-Op Serving Suggestions

Per ⅓ cup Serving: Calories: 76; Total fat: 4g; Protein: 6g; Carbohydrates: 6g; Fiber: 2g; Sugar: 1g; Sodium: 669mg.

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 1 teaspoon garlic powder ½ teaspoon onion powder 1 teaspoon dried oregano 2 teaspoons ground paprika ½ teaspoon salt ½ teaspoon freshly ground black pepper 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. Post-Op Serving Suggestions

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.