Category Archives: Lunches

Eggless Egg Salad

Eggless Egg Salad
Serves 8
Notice we didn't use the word 'Tofu'! But that's what it is. Really, ya can't tell....seriously. The tumeric helps make it yellow like traditional egg salad and is also a powerful antioxidant spice with mild flavor you won't notice.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
86 calories
4 g
5 g
7 g
3 g
1 g
80 g
162 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
80g
Servings
8
Amount Per Serving
Calories 86
Calories from Fat 60
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 162mg
7%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
2%
Sugars 2g
Protein 3g
Vitamin A
4%
Vitamin C
4%
Calcium
3%
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. 1 pound soft tofu (1 package)
  2. 1/2 cup Ojai Light Lemon Mayonnaise (most grocery stores- good whole food mayo)
  3. 2 tsp Dijon mustard
  4. 1 Tbsp yellow mustard
  5. 1 Tbsp fresh dill (optional)
  6. 1 tsp celery seed (optional)
  7. 1/2 teaspoon cayenne
  8. 1 teaspoon turmeric
  9. 2 tablespoons chopped flat-leaf parsley
  10. 1/4cup diced green onions or red onion
  11. Salt and pepper
Instructions
  1. Place the tofu in a mixing bowl and mash with a wooden spoon. Mix in the remaining ingredients and combine well.Season to your taste.Chill slightly. Flavor gets better the next day.
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calories
86
fat
7g
protein
3g
carbs
4g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/

Mason Jar Salad

Mason Jar Salad
Serves 1
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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/
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calories
403
fat
7g
protein
31g
carbs
55g
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
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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!
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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.
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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.
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calories
95
fat
1g
protein
5g
carbs
17g
more
POST-OP LIVING http://recipes.chicoweightloss.com/wp/