Mason Jar Salad

Mason Jar Salad
Serves 1
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
403 calories
55 g
76 g
7 g
31 g
2 g
572 g
142 g
9 g
0 g
4 g
Nutrition Facts
Serving Size
572g
Servings
1
Amount Per Serving
Calories 403
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 76mg
25%
Sodium 142mg
6%
Total Carbohydrates 55g
18%
Dietary Fiber 8g
32%
Sugars 9g
Protein 31g
Vitamin A
106%
Vitamin C
36%
Calcium
10%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon dressing of your choice
  2. 1/3-1/2 cup raw veggies like diced tomato, cucumber, red onion, the list is endless
  3. 1/4 c of starch (such as brown rice, quinoa, corn, or beans)
  4. 3 oz protein (chicken, turkey, tuna)
  5. 1/2 lettuce or spinach
Instructions
  1. Start with a clean mason jar, or better yet, a jelly jar or 8 oz mason jar for bariatric-sized salad
  2. You want to layer your ingredients. First layer with the dressing then layer with hard vegetables, such as tomatoes and cucumbers, on the bottom. Then add cooked whole grain like quinoa or brown rice.
  3. Next, add protein such as chicken or tuna.
  4. Lastly, top with the protein of your choice and any “dry ingredients” such as greens (spinach, lettuce).
  5. Store in the fridge until you’re ready to eat. It is easy to make a bunch at a time. Then, shake, shake, shake and ENJOY or pour into a bowl.
for 30 more great Mason Jar Salads, check out
  1. http://letslassothemoon.com/2014/12/20/mason-jar-recipes/
beta
calories
403
fat
7g
protein
31g
carbs
55g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Sheet Pan Meal: Chicken Fajitas

Sheet Pan Fajitas
Sheet pan meals are a no fuss method for a no-recipe meal. Cookie sheet, chicken, fish or other lean protein, any combo of vegetables, a little olive oil, salt and pepper and oven time and dinner is done. Check out bariatriceating.com for a ton of other sheet pan dinners
Write a review
Print
1580 calories
312 g
0 g
31 g
35 g
4 g
4332 g
328 g
208 g
0 g
23 g
Nutrition Facts
Serving Size
4332g
Amount Per Serving
Calories 1580
Calories from Fat 276
% Daily Value *
Total Fat 31g
48%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 20g
Cholesterol 0mg
0%
Sodium 328mg
14%
Total Carbohydrates 312g
104%
Dietary Fiber 43g
171%
Sugars 208g
Protein 35g
Vitamin A
197%
Vitamin C
939%
Calcium
80%
Iron
66%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons olive oil
  2. 2 tablespoons seasoning from an envelope of McCormack Chili Mix
  3. Juice of half a lime
  4. One package chicken tenders, there are usually 10 in a package at my grocery store
  5. 2 sweet bell peppers, cut into rings - I like yellow and red for color
  6. 1 large jalapeño, stemmed seeded and cut into 4 pieces
  7. 2 Roma tomatoes, cut in half
  8. Four ½ inch slices of sweet onion
Instructions
  1. Preheat oven to 450 degrees.
  2. Blend the olive oil, chili seasoning and half a lime in a small bowl, add the chicken tenders and toss to coat.
  3. Arrange on half the sheet pan.
  4. Arrange the vegetables on the other half of the sheet pan.
  5. Drizzle vegetables with additional olive oil and season with salt and pepper.
  6. Roast for 15 minutes.
  7. Serve roasted chicken with the roasted vegetables - half a tomato, an onion slice, jalapeño sliver, pepper rings, scoops of avocado and Greek yogurt. A little cilantro. Amazing.
beta
calories
1580
fat
31g
protein
35g
carbs
312g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Chocolate Pudding

choc

Chocolate Pudding
this is Vikki's go-to goodie. Just a little bit hits the spot. She portions it into little tupperwares as soon as it's done...
Write a review
Print
Prep Time
5 min
Prep Time
5 min
334 calories
32 g
13 g
16 g
16 g
8 g
69 g
97 g
24 g
0 g
6 g
Nutrition Facts
Serving Size
69g
Amount Per Serving
Calories 334
Calories from Fat 144
% Daily Value *
Total Fat 16g
25%
Saturated Fat 8g
42%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 13mg
4%
Sodium 97mg
4%
Total Carbohydrates 32g
11%
Dietary Fiber 2g
8%
Sugars 24g
Protein 16g
Vitamin A
19%
Vitamin C
18%
Calcium
38%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. package sugarfree chocolate (or vanilla or butterscotch) pudding
  2. nonfat or lowfat milk
  3. unflavored Unjury protein powder, 1 scoop
Instructions
  1. Follow directions on pudding packet, EXCEPT start by whisking 1 scoop unflavored protein powder into the milk until dissolved. THEN add the pudding and mix thoroughly with spoon or wisk. Done and done.
beta
calories
334
fat
16g
protein
16g
carbs
32g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Tofu Jerky

tofu jerky

Tofu Jerky
Wait. I know, the mention of tofu is an immediate "blek". These were quite a hit amongst a group of tofu skeptics. Try it, and have another go-to for a protein snack or meal protein. It's great on it's own, or with a grain and vegies.
Write a review
Print
Prep Time
10 min
Total Time
30 min
Prep Time
10 min
Total Time
30 min
589 calories
15 g
0 g
56 g
13 g
8 g
142 g
2138 g
1 g
0 g
46 g
Nutrition Facts
Serving Size
142g
Amount Per Serving
Calories 589
Calories from Fat 493
% Daily Value *
Total Fat 56g
86%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 40g
Cholesterol 0mg
0%
Sodium 2138mg
89%
Total Carbohydrates 15g
5%
Dietary Fiber 7g
28%
Sugars 1g
Protein 13g
Vitamin A
0%
Vitamin C
0%
Calcium
2%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. A package firm or extra firm tofu.
  2. 1/4 cup low sodium soy sauce or tamari
  3. 1/4 cup olive oil
  4. 2 Tbsp nutritional yeast (optional)
Instructions
  1. Let tofu sit out on paper towel for 5-15 minutes to drain off extra moisture, if you're walking by, press down on it. Mix olive oil, soy sauce, and yeast together in a medium pyrex dish or bowl.
  2. Slice the whole tofu brick in half crosswise so you can slice into 1/4" slices that are about 3" long. Just get them so they are pretty thin. Add to the marinade and gently mix it so that all the tofu wedges are coated. If you have time, stick in the fridge and let it sit overnight. If you don't, lay the tofu wedges on a cookie sheet and bake at 375 degrees until they're kinda crispy but not burned. Check them in 15 minutes, turn wedges over with a spatula, let them go another 10-15 minutes or more til crispy on edges, about a total baking time of 30 minutes. Let cool, then store in a tupperware.
beta
calories
589
fat
56g
protein
13g
carbs
15g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Dilly Chicken Salad

 

Dilly Chicken Salad
Serves 6
We all agreed this was a chicken salad to die for- super creamy, nothing lost in the absence of mayonnaise, and so fresh tasting with the dill, onions, and lemon zest
Write a review
Print
Prep Time
15 min
Prep Time
15 min
148 calories
3 g
68 g
4 g
25 g
1 g
118 g
95 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
118g
Servings
6
Amount Per Serving
Calories 148
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 68mg
23%
Sodium 95mg
4%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
1%
Sugars 2g
Protein 25g
Vitamin A
2%
Vitamin C
4%
Calcium
5%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16 oz cubed chicken breast
  2. 1/2 cup fresh dill, diced
  3. 1/2 c red onion, diced
  4. 2/3 cup plain Greek yogurt (Fage brand)
  5. 1 tsp lemon zest (optional_
  6. salt and pepper to taste
Instructions
  1. Mix all ingredients. Enjoy!
beta
calories
148
fat
4g
protein
25g
carbs
3g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Mason Jar Burritos

 

Mason Jar Burritos
Serves 12
Mason Jar meals are super for bariatrics. The idea is to make up 5 on Sundays, and grab and go lunch for the week. The stacking in a jar is pretty, and a great way to portion out protein, vegies, dressing, and yumminess. Smaller jelly jars work better for bariatric portions. Thanks to Cindy for sharing this with PostOp Living last night.
Write a review
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
95 calories
17 g
1 g
1 g
5 g
0 g
111 g
303 g
2 g
0 g
1 g
Nutrition Facts
Serving Size
111g
Servings
12
Amount Per Serving
Calories 95
Calories from Fat 13
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 303mg
13%
Total Carbohydrates 17g
6%
Dietary Fiber 3g
13%
Sugars 2g
Protein 5g
Vitamin A
22%
Vitamin C
14%
Calcium
5%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup cooked quinoa
  2. 1 ⅓ cup Zesty Black Beans
  3. 4 cups lettuce, chopped
  4. 1 cup kale, de-ribbed and thinly chopped, or romaine, or lettuce
  5. 8 tablespoons plain Greek yogurt
  6. 4 handfuls of sprouts (i.e. Sunflower sprouts) or cilantro
  7. 2 cups of Cherry Tomato Salsa
  8. 4 large jars
Instructions
  1. Add cooked quinoa to the bottom of the jars.
  2. Add cooked Zesty Black Beans.
  3. Add lettuce.
  4. Add kale.
  5. Add Cherry Tomato Salsa and a few spoonfuls of the salsa juice (NOTE: this is your dressing).
  6. Add Greek yogurt.
  7. Top with a handful of sprouts and/or cilantro.
  8. Seal and pack for later. (NOTE: Be sure not to pack the jar to the rim. You need some space to shake and combine.)
Notes
  1. You can vary the grains and other ingredients. Brown rice or frozen corn for the starch. Cilantro, radishes, avocado, go wild.
beta
calories
95
fat
1g
protein
5g
carbs
17g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Baked Eggs in Peppers

 

Baked Eggs in Peppers
Serves 8
Stacie made this for our recent PostOp Living class, based on the challenge, make something you haven't made before. Watch the video link for 25 second easy prep directions. So very easy, so very yummy.
Write a review
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
139 calories
3 g
116 g
10 g
10 g
5 g
83 g
1149 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
83g
Servings
8
Amount Per Serving
Calories 139
Calories from Fat 85
% Daily Value *
Total Fat 10g
15%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 116mg
39%
Sodium 1149mg
48%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
4%
Sugars 2g
Protein 10g
Vitamin A
27%
Vitamin C
66%
Calcium
14%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bell peppers
  2. 1 tablespoon Kosher salt
  3. 1 tablespoon freshly ground black pepper
  4. 1 cup shredded mozzarella cheese
  5. ½ cup finely chopped chives
  6. 4 large eggs
  7. 4 strips cooked bacon
  8. ½ cup shredded cheddar cheese
Instructions
  1. Preheat oven to 350°F.
  2. On a cutting board, split the bell peppers in half from stem to base. Cut out the stem and the seeds. Transfer halved peppers to a baking tray, cavity side up. Sprinkle each half with salt and pepper. Bake for 15-20 minutes, until peppers are slightly soft.
  3. Sprinkle the mozzarella and half of the chives evenly among the four pepper halves. Crack eggs into the center of each pepper. Sprinkle the salt, pepper, bacon, cheddar, and remaining chives on top of the eggs. Bake for 15-20 minutes, until egg whites are set. Serve!
beta
calories
139
fat
10g
protein
10g
carbs
3g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Hot Artichoke Parmesan Spread

 

 

Hot Artichoke Parmesan Spred
Serves 6
This lighter version of the classic truly showcases the artichokes and Parmesan – it’s made super easy with Knorr dried soup mix as the secret ingredient.
Write a review
Print
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
207 calories
21 g
29 g
10 g
11 g
5 g
268 g
302 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
268g
Servings
6
Amount Per Serving
Calories 207
Calories from Fat 87
% Daily Value *
Total Fat 10g
15%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 29mg
10%
Sodium 302mg
13%
Total Carbohydrates 21g
7%
Dietary Fiber 8g
33%
Sugars 9g
Protein 11g
Vitamin A
10%
Vitamin C
16%
Calcium
30%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Two 14-ounce can artichoke hearts, drained and chopped
  2. ½ cup freshly grated Parmesan cheese
  3. One packet, Knorr Leek Soup Mix
  4. ½ teaspoon garlic powder
  5. 1 tablespoon lemon juice (1/2 fresh lemon)
  6. 3 tablespoons Hellmann's Light Mayonnaise
  7. One, 6-ounce cup Fage Total Greek yogurt
  8. Freshly ground black pepper
Instructions
  1. Blend the artichokes, Parmesan, soup mix, garlic, lemon juice, mayonnaise, yogurt and ½ teaspoon black pepper - spoon into a shallow baking dish. Refrigerate until ready to bake and serve.
  2. Preheat oven to 375 F and bake 30 to 40 minutes, until bubbling and lightly browned. Serve with Toasted Pita Crisps.
beta
calories
207
fat
10g
protein
11g
carbs
21g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/