If you love quiche but don’t like the carbs and fat of the crust, you’re going to love this recipe. When you make this Broccoli & Cheddar Crustless Quiche Recipe it will be a delicious start to your morning or you can enjoy it for lunch or dinner. Without the crust, it is lighter than

Deviled eggs can be boring, but with these Bloody Mary Deviled Eggs Recipe, boring will be a thing of the past. Eggs are a good source of protein and have selenium, vitamin D, B6, B12, and minerals such as zinc, iron, and copper. When you make this recipe, you’ll take your deviled eggs to a

If you don’t have a whoopie-pie pan, you’ll want to pick up one to make these high-protein Egg-Bun Breakfast Sandwiches. They are made with low-calorie egg patties without any buns. That’s right, no buns. They are so delicious, convenient, and easy to make that you won’t miss the buns. Make ‘em in advance, pop ‘em

If you love Italian cuisine, especially lasagna, you’re going to love this Veggie Noodle-Free Lasagna recipe. This lasagna features a delicious array of vegetables including Zucchini, Portabella Mushroom, and Eggplant! This recipe is also meat-free, the ground beef is substituted out with soy crumbles. Veggie Noodle-Free Lasagna Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 4

This post is sponsored by Premier Protein®. The luck of the Irish is on your side with this quick and delicious Irish Cream Frozen Latte recipe featuring the new PREMIER PROTEIN® Café Latte Protein Shake! Traditionally, Irish coffee is made with an Irish whiskey, but we’re skipping that tradition and blending up a non-alcoholic frozen latte

When you make this Crock Pot BBQ Beef Brisket with Mango BBQ Sauce it is sure to be a family favorite. Not only is it delicious but it is convenient to make in a crock pot. Make sure to make some extra sauce so you can use it on other protein foods choices. You can

Slow cooker recipes are convenient and a time-saver. The chicken in this Slow Cooker Tomato Balsamic Chicken Recipe will be moist and tender. There is something special about the sweet and tangy flavor from the balsamic vinegar paired with the tomatoes, sweet onion, spinach, and chicken breast. It also makes a great base for a

Mashed potatoes are a traditional side dish for many people. If you enjoy mashed potatoes but don’t like to eat potatoes, you don’t have to with this recipe. This Creamy Cauliflower Mash Recipe is packed with vegetables and uses chickpeas. Chickpeas are a nice bonus since they have vitamins, minerals, and fiber. Who needs potatoes

Let’s do some math with this recipe: Peanut butter + Cake + Portion-controlled = Peanut Butter Cake in a Mug Recipe! When you make this recipe, it will satisfy peanut butter fans and cake lovers. A mug cake with 15 grams of protein may sound too good to be true but it isn’t! On top

Are you bored with the same old chicken recipes? You can switch it up with Grilled Mediterranean Chicken! If the weather is cooperating where you live, you can make this on an outdoor grill, or you can make the chicken right in your kitchen with a raised edge grill pan. The marinade is quick to

This Buffalo Chicken Dip with Hot Wing Sauce recipe will add spice and flavor to your meal plan. It is a recipe that’s quick and easy to make. You can save a step and use rotisserie chicken to make it even easier to make. Do you like chicken wings? If you do, this recipe is

If you love traditional taco salads but don’t like the high calories, carbs, and fat, these Tiny Taco Salads will satisfy your taco salad love. They are portion-controlled and would be great for a planned snack or a complete meal. Enjoy these Tiny Taco Salads for just 73 calories! Tiny Taco Salads Recipe Recipe by: Lisa

In Italian, cacciatore means hunter. Chicken Cacciatore is a rustic “hunter-style” stew that has many renditions based on the region, the hunter’s catch and gatherings of the day, and available ingredients. This Slow-Cooked Chicken Cacciatore recipe is a delicious dish that is bariatric surgery friendly and for anyone health-minded! This recipe is delicious and also versatile.

If you struggle with eating chicken, part of the problem might be the dryness of it. Another complaint is how bland chicken can be! Taking the extra time to marinate a chicken can really make a world of difference. With this Oven-Roasted Mojo Chicken recipe, you’ll get a juicy chicken with a burst of flavor!

If you’re looking for a quick and easy recipe, you’ve found it with this Marinated Shrimp and Artichokes recipe. It is a tasty choice for a side dish, appetizer, or to enjoy as a small meal! This recipe is so versatile that you could make it as a salad as well. One of the key

My easy Chicken Stir-Fry Lettuce Wraps recipe is diabetic-friendly and is a healthy chicken dinner! Fast and fantastic, this enjoyable light meal of easy chicken lettuce wraps recipe with Asian flavors comes together easily with cooked chicken, bell pepper, edamame and sweet mango with a super sauce. Chicken Stir-Fry Lettuce Wraps Recipe Recipe by: Holly Clegg

For all of you Pumpkin lovers, check out this Mini Pumpkin Cheesecakes recipe. Traditional cheesecake can be too heavy for us after bariatric surgery. Super easy to whip up, portion-controlled, and great to share at your next get-together! Mini Pumpkin Cheesecakes Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 6 servings Prep Time: 10 minutes Ingredients 3/4

This flavorful Cheeseburger Mini Meatloaves recipe is absolutely delicious and super easy to make. They’d make a great addition to a weekly bariatric meal-prep and are a great choice for the whole family! Cheeseburger Mini Meatloaves Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 6 servings: Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 1 hour Ingredients

These mini pumpkin pies are great for sharing with family and friends! The recipe makes 12 bite-sized individual servings, each one is only 41 calories. Enjoy the delicious flavors of pumpkin pie at your next get together. Mini Pumpkin Pies Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 12 servings: Prep Time: 10 minutes; Cook Time: 10 minutes; Total

Garlic & Herb Green Beans make a perfect side dish for any meal and are a fantastic addition to your holiday menu. This fresh green bean recipe is quick, easy, and oh so flavorful! Just a simple sautee in butter then seasoned with garlic, thyme, and lemon juice. Sure to be a family favorite! Garlic

This post is sponsored by Premier Protein®. In the mood for a little seasonal baking? Try these Premier Protein® Caramel Pumpkin Spice Muffins! You’ll love the cozy warm scent of pumpkin spice blended with the sweet smell of caramel, so amazing! These muffins are delicious and moist when fresh out of the oven and even

This flavorful Steak ’n Eggs Stir-Fry Recipe is packed with protein and absolutely delicious. It is a great choice as a breakfast, lunch, and dinner! Steak ’n Eggs Stir-Fry Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 2 servings: Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes Ingredients 1 tbsp. reduced-sodium/lite soy sauce 1/2 tsp.

With less than ten ingredients and quick to prepare, you can add this Chicken Curry with Spinach & Tomatoes Recipe to your dishes that are diabetic-friendly and high-protein. Did you know you can reduce your risk of diabetes by 10% just cooking at home? This simple Chicken Curry with Spinach & Tomatoes Recipe includes powerhouse foods

Burgers + peanut dressing + crunch = Totally Thai Turkey Burgers! These are flavorful patties that are topped with the delicious peanutty slaw take burgers to a higher level and are a burger game-changer! Totally Thai Turkey Burgers Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 4 servings (1 patty with 1/4 cup slaw): Prep Time: 15 minutes; Cook

Share this One-Pan Fall Chicken with Cider-Mustard Sauce with anyone trying to eat healthier! It makes an easy weeknight dinner and is perfect for diabetics and those on a weight-loss journey. Here’s to a delicious, nutritious easy dinner! One-Pan Fall Chicken with Cider-Mustard Sauce Recipe by: Annessa Chumbley, RD Makes 4 servings Prep time: 10 minutes;

This top-rated Chicken Enchilada Casserole Recipe is too good to be true with the layers of southwestern seasoned chicken, black beans, enchilada sauce, and tortillas, topped with melted cheese to create a scrumptious make-ahead dish. Chicken Enchilada Casserole Recipe Recipe by: Holly Clegg Makes 8 Servings Ingredients 2 cups of shredded cooked chicken breast rotisserie 1 teaspoon chili powder 1/2 teaspoon ground cumin

One of the best ways to lose weight and have healthy nutrition is to focus on low-carb, high-protein dishes. Low-carb and high-protein recipes will fill you up and give your body the energy it needs. These recipes are high in protein and low in carbohydrates, the carbs aren’t the starchy, simple ones. Try these 15

Why go out to eat when you can cook my mouth-watering Blackened Fish recipe right at home! This simple blackened seasoning recipe contains all of the wonderful flavors of Louisiana Cajun cuisine in a crust around your favorite filet of fish. It is quick to whip up my blackened fish seasoning with paprika, chili powder,

Tomatoes, basil, and mozzarella cook with the chicken for a super moist, full-flavored Caprese chicken bake. This is one of the best protein-rich recipes, and also healthy eating for bariatric surgery patients and anyone health-minded. Protein intake is one of the main factors in promoting adequate nutrition. Caprese Chicken Bake Recipe Recipe by: Holly Clegg Makes 4

I receive emails all the time from sweet people who are trying to eat well, but tired of the same “grilled chicken and broccoli” dinner, and begging me for more flavorful ideas (which, I absolutely love hearing from you; it is an honor to share in the food struggle, the health victory, and listen to

You might already know how I feel about eggs, I just love that they are filled with protein (the white and the yolk), have all the B-vitamins we need (I call those energy vitamins; they are vital for your nervous system, too), and every fat-soluble vitamin in that gorgeous golden center. I hope you enjoy

My best Ahi Tuna Tacos recipe with Wasabi Cream and Mango Salsa brings just the right amount of creamy heat in the wasabi sauce combined with the savory southwestern seasonings making a favorite of all my seared tuna recipes. What makes this the best of tuna tacos recipes? Topped with out-of-this-world Mango Salsa recipe gives

These Philly Cheesesteak Stuffed Peppers are a delicious and satisfying meal that is packed with protein and no starchy carbs. The whole family will enjoy this classic taste. Philly Cheesesteak Stuffed Peppers Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 4 servings Prep Time: 15 minutes Cook Time: 25 minutes Ingredients 4 large green bell peppers (look for

I absolutely love nachos but hate the guilt that can come after eating them. That’s why I decided to make Macho Nachos, which are bell pepper nachos located in my men’s health cookbook, Guys Guide to Eating Well. So, what is a Bell Pepper Nachos you ask? They are nachos where instead of using chips

My Mediterranean Chicken Salad recipe is one of my favorite Mediterranean chicken recipes. An entree salad makes the best dinner when you want a light but satisfying dinner. This delicious salad with Greek-inspired ingredients is delicious, nutritious, and easy to make. Mediterranean Chicken Salad Recipe Recipe by: Holly Clegg Servings: 6 Ingredients 2 cups diced skinless

If you love burgers, this recipe is for you! You don’t have to serve up the same old boring burger patties with options like these Jalapeño Popper Stuffed Burger Patties! If you love the combination of hot peppers and creamy cheese, you need these decadent stuffed burgers in your life! Jalapeño Popper Stuffed Burger Patties Recipe

My Protein Cabbage Wraps Recipe makes a fantastic, easy, lunch, and dinner recipe. The amount of beans can be adjusted to lower the carbs. The combination of the mango, lime, and green onion add a big burst of flavor. Protein Cabbage Wraps Recipe Recipe by: Annessa Chumbley, RDServes: 6, serving size: 1 cupPrep time: 5 minutes; Total time:

This recipe for One Skillet Pork Chops, Brussels Sprouts & Apples is an easy weeknight family dinner using one of my favorite combinations – Brussels sprouts, sweet onions, and apples. However, if you can get your hands on my favorite apple, the SugarBee from Chelan Fresh, your dinner will be golden! It’s actually a new

I was excited when my Roasted Salmon and Broccoli Salad was selected as one of the best low carb recipes for salmon. Roasting and one-step cooking boost the flavor of the salmon and broccoli combined with everyday ingredients for an amazing simple salad. If you have leftover salmon, you can turn into this main dish

Just in time for your 4th of July celebrations, make this BBQ Chicken Foil Pack. There isn’t a need for you to be tied up in the kitchen when this recipe is on the menu for summer parties. BBQ Chicken Foil Pack Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 1 serving Prep Time: 10 minutes; Cook Time: 25 minutes;

This post is sponsored by Premier Protein®. This Premier Protein® Cookies & Cream Cheesecake Bites recipe is a delicious blend of cheesecake, protein, and 0g added sugar. A slice of cheesecake can weigh heavy in your stomach and be too much to eat; not so with these cookies & cream cheesecake bites! They are portion-controlled

My daughter, Haley, is known for my lighter version of New Orleans Barbeque Shrimp recipe (and easy). In fact, this delicious, simple shrimp recipe gave her quite the southern cooking reputation. She said, “All of my friends have been begging me to make them southern recipes and I always show off with my mom’s healthy

This Grilled Sriracha Cauliflower Steaks Recipe has a distinct and delicious taste, and is easy to make! The carbs are healthy ones from using the cauliflower. Grilled Sriracha Cauliflower Steaks Recipe Recipe by: Annessa Chumbley, RD Serves: 4 Prep time: 15 minutes Ingredients 1 head cauliflower 1 tablespoon extra virgin olive oil 1-2 tablespoons Sriracha sauce

This High-Protein Tuna Salad recipe simple to make. Tuna is SO GOOD FOR YOU! It’s on my top 5 foods that won’t break the budget. It’s something that you should regularly stock in your pantry. Healthy living and eating should not have to be overly complicated nor overly expensive, and tuna is one of those

If you like avocado in the teeniest bit, you’re going to love these flavorful burgers. I think it’s a great idea to have a library of healthy recipes that are as simple as possible, and this one falls into that category. There are just three main ingredients: lean turkey, avocado, and garlic. (In other words:

This post is sponsored by Premier Nutrition Corporation. You can skip the overpriced coffee shop and enjoy your cold brew coffee right at home with this satisfyingly sweet and salty caramel cold brew coffee recipe. By using the decadent PREMIER PROTEIN® Caramel Protein Shake, the rich taste of caramel comes through while giving a boost of

If you love grilling, you’ll love this Mini Cheeseburger Kabobs Recipe!  I have been waiting to share this recipe with you! The weather has been SOOOOO nice here, all we want to do is to be outside. Which means picnics, playing in the dirt (we are advanced, aren’t we?), and firing up the grill. These

This Smothered Chicken Breasts Recipe is in a rich brown gravy. It is sure to be a family favorite as a comfort food dish that is also nutritious and bariatric-friendly. You can serve it over cauliflower rice and/or vegetables if you want (make sure to add to the nutritional information). When you are done, leave the

When planning a dinner party, my Dijon Pepper Beef Tenderloin recipe always tops my menu. This recipe makes you appear like a chef in the kitchen and truly it is effortless. This scrumptious and easy whole beef tenderloin recipe makes a big impression. For a special dinner, I’ll start a few days prior to the

The inspiration for this easy low carb jerk chicken bowl developed after going to one of my favorite local restaurants. It was super yummy and I thought. “I bet I could make this at home!” And better yet, I bet I could make it low carb for all my Bariatric Meal Prep fans. Low-Carb Jerk

Shrimp Remoulade is one of my favorites. However, I don’t like to order it at restaurants because the sauce is usually high in fat since it is made with lots of mayo. To satisfy my cravings, I created a simple remoulade sauce recipe that’s healthy. My Shrimp Remoulade recipe (in one of my cookbooks) is

Have you ever made ground beef lettuce wraps? My Thai Beef Lettuce Wraps make a last minute dinner on those busy nights. These scrumptious and simple Asian beef lettuce wraps pack so much flavor with simple ingredients. For a quick dinner that everyone will love are ground beef lettuce wraps. If you’ve never had lettuce

This Instant Pot Breakfast Casserole is a new favorite! With only 5 main ingredients, you’ll want to put this one into your meal plan! Instant Pot Breakfast Casserole Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 4 servings Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes Ingredients 1 cup chopped bell pepper 1 cup chopped

For 25 grams of protein, only 11 grams of carbohydrates (non-starchy carbs), and 2 grams fiber, you can enjoy these Stroganoff Stuffed Portobellos! If you aren’t a fan of mushrooms, that’s no problem because you can use this same technique with bell pepper. All you’d need to do is to cut the bell pepper in

A one-pot winning chicken butternut squash quinoa stew recipe full of fantastic hearty flavors. With precut butternut squash and rotisserie chicken, this makes one of the easiest chicken quinoa recipes. Chicken Butternut Squash Quinoa Stew Recipe Recipe by: Holly Clegg Serves: 10, serving size: 1 cup Ingredients 1-1/2 pounds butternut squash peeled, seeded and chopped into

Bored with salads but trying to avoid the high carb counts of sandwiches? These protein-packed Teriyaki Beef Lettuce Cups are just what you need! A little sweet, a lot savory… fresh and fun! Teriyaki Beef Lettuce Cups Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 4 servings Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes

Have you prepped a protein for the week yet? Spaghetti squash – is the perfect plant to pair grass-fed ground beef. One cup is only 31 calories, 7 grams carbohydrate, and 2 grams fiber. And…it’s extremely filling! I don’t think of it as a swap for spaghetti, because it doesn’t taste like it (to me

This post is sponsored by Premier Nutrition Corporation. If you love Red Velvet cake, you’re not alone! Unfortunately, the decadent layers of chocolate cake and cream cheese frosting can take over an hour to make and is not a very bariatric friendly option. We have solved that problem with a quick and easy mug cake

It’s slow-cooker shredded chicken meets Chinese takeout! This sweet and savory recipe is perfect for make-ahead meals. It is a versatile recipe because you can put it over cauliflower rice or spoon it onto a salad. So many easy and delicious options! It is delicious and healthy, and fits into a bariatric surgery meal plan.

We LOVE pasta dishes like lasagna and fettuccine Alfredo. The excessive calories and carbs? Not so much. Luckily, we’ve figured out how to enjoy the classic flavors without the classic calorie and carb counts of pasta-laden dishes. All the yumminess of lasagna, nestled inside a delicious vehicle without pasta! Lasagna-Stuffed Spaghetti Squash Recipe Recipe by: Lisa Lillien

This Low-Carb Chicken Salsa Pizzas Recipe is easy, delicious, and has just 5 ingredients. Low-Carb Chicken Salsa Pizzas Recipe Recipe by: Annessa Chumbley, RD Makes 2 servings Ingredients 2 boneless, skinless chicken breast 1/4 teaspoon kosher salt 1/2 teaspoon ground cumin zest of 1/2 small lime 1/3 cup avocado verde salsa 1/2 cup shredded Monterey Jack

This post is sponsored by PREMIER PROTEIN®. Instead of a super sweet calorie-laden traditional fudge, make this Chocolate Peanut Butter Protein Fudge with PREMIER PROTEIN®.  It is a delicious alternative for your post-bariatric surgery lifestyle. We skip the condensed milk, most of the added sugars, and marshmallow creme. You won’t even need a candy thermometer! This fudge is

There is no doubt that Ricotta Bakes are one of the most popular meals after bariatric surgery. You see it all over Pinterest and WLS forums because it tastes good and can be enjoyed at any stage after surgery. One of the first creators of the Ricotta Bake was from Shelly at The World According

I love the simple ideas that I can use in a pinch, and the Tomato Breakfast Stack is one of my favorites. All you have to do is to stack a bunch of fresh ingredients on top of one another, add a sprinkle of sea salt, and sit down with a knife and fork and

As a delicious appetizer or a side dish, make this Hot BBQ Bacon-Wrapped Shrimp Recipe. This recipe was inspired by a delicious dish served at a local steakhouse that Hungry Girl loves and will earn you a legendary party-host status! Hot BBQ Bacon-Wrapped Shrimp Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 4 servings Prep Time: 30

I like to create easy pork tenderloin recipes because they are such quick go-to meals. Pork tenderloin is a lean cut of meat that can be kept in the freezer to pull out for a quick dinner. It is high in protein which makes for a great bariatric surgery friendly protein choice. It’s worth buying fig

This Glazed Ginger Chicken Recipe is a dish that your family and friends will enjoy. This protein-packed dish has bold flavors and is quick and an easy recipe to make. It is a versatile recipe in the way you cook it because it is delicious broiled in your oven or on the grill. This recipe is

For an alternative to the traditional, classic chicken noodle soup, this Instant Pot Chicken Zoodle Soup is made in an Instant Pot with spiralized zucchini instead of traditional noodles! Healthy, easy, and so delicious… Instant Pot Chicken Zoodle Soup Recipe Recipe by: Lisa Lillien (a.k.a. Hungry Girl) Makes 8 servings Prep Time: 10 minutes; Cook Time: 35 minutes; Total Time: 45 minutes

This Salmon Recipe has a fancy flair without the fuss, and it will leave a lasting impression. It’s freezer-friendly, diabetic-friendly and gluten-free. One of the ingredients is Marsala wine but you can easily swap it out by substituting 1/3 cup of chicken or beef broth, or stock that you can buy at the store. Nutritional

This Hot Kale & Artichoke Dip Recipe is simple, straight-forward, and uses fat-free Greek yogurt in place of sour cream. The nutrition is boosted by using fresh kale (spinach would work great too) – and any kale will work….just give it a rough chop! I use canned artichokes, drain them, and give those a rough

This post is sponsored by Premier Protein®. There’s something about the taste of pumpkin and the aroma of pumpkin spices that brings on the warm fuzzy feeling of home, family, and friends. The fragrant spices and flavors are a favorite seasonal addition to so many households at this time of year. Whether you love the

This post is sponsored by Premier Protein®. Looking for a creative way to utilize your Premier Protein® Chocolate Protein Powder? Try it as a Mole sauce! Mole is a signature sauce in Mexican cooking that is dark, spicy and delicious. Traditional mole recipes can take several hours to prepare, but with this version, you’ll have

There are a million things you can do with zucchini, but I wanted to give one that is the simplest – just 4 ingredients, and oh, sooooo tasty. When I have fresh zucchini on hand, this is one of those “easy to remember and quick to make” recipes. I also made it at my weight-loss

This Lemon Herb Shrimp Recipe is sure to please the taste buds! It has 21 grams of protein, and is Paleo and Keto friendly! Lemon Herb Shrimp Recipe Recipe by: Holly Clegg Makes 6 servings Ingredients 1/2 cup olive oil 2 teaspoons dried oregano leaves 2 teaspoons dried thyme leaves 1/2 cup chopped green onion 2 teaspoons grated lemon rind 1/4 cup lemon

This Margherita Grilled Chicken Salad is packed with flavor. It has the nutrition you need for a healthy and active lifestyle and is the perfect meal for any day of the week. So, if you need some extra motivation to eat healthy, this is a recipe to try. Margherita Grilled Chicken Salad Recipe Recipe by: Lisa

This Honey Sriracha Sauce Chicken Thighs Recipe is not only bariatric-friendly but also diabetic-friendly, gluten-free and freezer-friendly. Stay home and turn to the grill for your favorite buffalo wing flavor with Sriracha sauce, honey, and lime juice. Talk about a quick tasty chicken with a little kick of heat.  Delish! Recipe by: Holly Clegg Makes

Korean Beef Veggie Bowl is an easy one or two person recipe, and you can increase the heat (or lower it…especially in my case) to meet your tastes. This is a healthy lunch or dinner idea that can be made easily without much fuss. Grate garlic and ginger into a hot pan to provide tons

This Portobello Greek Pizza recipe is one you can make for yourself or others too. Use it for a Meatless Monday, or for a light dinner, or even a delicious appetizer. You can roast those portobellos in the oven, or put them for 5 minutes on a medium-high grill. So easy, and versatile! Enjoy! Portobello

This Pesto Shrimp Recipe is not only bariatric-friendly but also diabetic-friendly, gluten-free, freezer-friendly. Perk up shrimp with pesto and tomatoes for a quick, insanely amazing meal. Keep a jar of pesto sauce in your refrigerator for the best recipe shortcut! Pesto Shrimp Recipe Recipe by: Holly Clegg Makes 4 servings Prep time: 5 minutes; Cook Time: 15 minutes; Total Time: 20

There are many variations to the traditional beef patty which are delicious. This Outside-In Cheeseburger Patty takes it to an entirely new level of deliciousness. You and your guests will love the cheesy addition that is inside the burger! Anyone can put a slice of cheese on the top of a burger, with this recipe, it

This delicious Burger Dip Recipe is freezer-friendly and gluten-free. Forever, this has been my most requested “men’s dip” for watching sporting events on television, get-together, and a favorite anytime. It is a hearty dip that everyone enjoys and returns for seconds (and thirds). You can make this Burger Dip Recipe super fast since it has

Chicken and veggie goodness in every bite! This delicious cheesy bbq chicken roll recipe makes a delicious meal for the whole family. Cheesy BBQ Chicken Roll Recipe Recipe by: Hungry Girl Makes 2 servings Prep Time: 5 minutes; Cook Time: 40 minutes; Total Time: 45 minutes Ingredients 3/4 cup bagged broccoli cole slaw, roughly chopped 1 wedge of a spreadable light

If you want a spin from traditional pizza, check out this Loaded Buffalo Chicken Pizza & Cauliflower Crust Recipe. It brings together the flavor of buffalo chicken with a cauliflower crust for fantastic pizza. To make it quick and easy, you can use rotisserie chicken or leftover chicken you have from another meal. You can experiment with other favorite

I love making quiche. It’s an all-in-one delicious way to eat protein, vegetables, fresh herbs . . . whatever you want to add. Quiche Lorraine is classic with its layers of egg, bacon and swiss cheese all nestled in a flaky crust, so Parisienne. A lot of folks don’t want the added calories from the

Without a doubt, pizza is a favorite food among the masses. With that said, it might not be shocking to you that there are approximately 3 billion pizzas sold in the U.S. each year! An average slice of pizza often has over 30grams of carbs per slice, for those of us that are watching our

Enjoy your summer get-togethers without spending lots of time in the kitchen. Break out your slow cooker and make Beef Fajitas. This Beef Fajitas in Slow Cooker Recipe is gluten-free and bariatric-friendly. Fajitas have never been simpler. A quick fajita rub, combined with salsa, peppers, and onions in your slow cooker for fall-apart tender fajitas. Beef Fajitas

These Fajita-Stuffed Chicken breasts make for a delicious meal. They are so good that you don’t even realize you are eating a healthy meal but it is still light on calories and packed with 37g of protein from Hungry Girl! Add salsa for an extra kick of spicy flavor! Fajita-Stuffed Chicken Recipe Makes 2 servings

This post is sponsored by Premier Protein®. Pineapple whip is a frozen dessert great for a hot summer day. Thanks to this Premier Protein Pineapple Whip recipe, you can make it whenever you want and enjoy in the comfort of your home. Pineapples are a popular fruit with their vibrant flavor and a perfect balance of

Dip, Dip, Hooray! Lasagna rules, but it’s generally a) high in calories and b) a mealtime commitment. What if you want a low-calorie lasagna fix that you can enjoy as a snack? This recipe is here for you from Hungry Girl! It is comfort food meets party food. Healthy Lasagna Dip Recipe Makes 12 servings

This Crustless Protein Pumpkin Pie is a fantastic recipe that is very satisfying from the creamy flavor of pumpkin, only much healthier because it is made with your favorite brand of protein shake and protein powder. You won’t miss the crust since the protein pumpkin pie is so delicious. You can serve it as a

My French Onion Turkey Meatloaf Recipe is full of flavor, packed with protein, only one carb, and WLS-friendly. This takes a little longer because you do have to caramelize the onions, but it’s so, so worth it.  Just for the smell in your house alone!  You need two medium onions (about 1 cup, cooked) for this

This is my husband’s favorite – ever, ever. I don’t remember when I first made this or where I got the inspiration – maybe it was his Gramma, way back in the day – I can’t recall, but I’ve been doing this dish like this for years.  It’s SO easy and always turns out great.

This is a delicious Salmon Burger Recipe. This yummy burger recipe uses fresh salmon, packed with those heart healthy omega 3’s that transform into an unbeatable salmon burger. Nutritious and delicious, these mouth-watering burgers will quickly satisfy your WLS pouch and will be enjoyed by everyone. Fresh salmon makes all the difference with these sensationally delicious burgers

This post is sponsored by Premier Protein®. As a WLS-friendly dessert that anyone will enjoy, make this Key Lime No-Bake Premier Protein Cheesecake. This protein cheesecake is a light dessert that’s very satisfying. Since it is served in individual cups, it is a portion-controlled dessert that’s low in sugar, only 78 calories, and contains 6 grams

If you follow me on Instagram, you will see there’s no shortage of “salady” type meals. Egg salad, chicken salad, and tuna salads make up a large group of my go-to’s. These proteins can be diced, shredded and chopped as fine as you need for easier chewing and digesting.  For weight loss surgery patients, tuna

This Blackened Chicken With Avocado Cream Sauce is a versatile recipe. You can enjoy the blackened chicken portion of the recipe without the sauce (although I highly recommend the sauce, it is delicious). If you’d like to make the avocado cream sauce for another protein, as a sandwich spread or dipping sauce, you can do

This is my take on the traditional meatloaf flavor but making it into an easy-to-manage portion of protein. As weight loss surgery patients, all of us know how important it is to eat our protein! Protein is the necessary building block of many tissues in our body, it serves as managers and catalysts for biochemical processes,

This Salmon with Spinach Feta Stuffing is heart healthy, WLS-friendly and can make a quick romantic dinner or a make-ahead nightly meal for busy nights. This is one of those dishes that looks difficult to make but it isn’t! This simple salmon recipe is a great option to include more salmon for a healthy diet and

This post is sponsored by Premier Protein®. Summer is here so we have two delicious popsicle recipes for a guilt-free cool down! These simple, easy-to-make recipes combine a few basic ingredients while packing a healthy dose of protein. Make a batch of each recipe and share your healthy popsicles with your family and friends, and

With the quick prep time of only five minutes for this Salsa & Cheese Baked Egg Cup Recipe, you can go about your morning routine while it is cooking. This dish is filling for high satiety and helps with your energy throughout the morning. Salsa & Cheese Baked Egg Cup Recipe Makes 12 servings Prep Time:

Making kale chips is fast, easy, and cost-effective. Any type of kale works, just make sure that your washed kale leaves are dry before adding olive oil for the ultimate crispy chips! Kale Chips Recipe Makes 4 servings Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes Ingredients 1 bunch kale, (about 1 pound) 2 teaspoons olive oil

An all-American classic of our love of burgers goes Greek with the help of garlic, oregano and, of course, feta cheese for this Greek Chicken Burgers Recipe…..Enjoy! Greek Chicken Burgers Recipe Makes 4 Burgers Cook Time: Cook 15 minutes or until done. Ingredients 1 pound ground chicken 1 large egg white 1/3 cup dried bread crumbs

These have become a fall-back weeknight dinner for my family and hopefully will be for yours too! There are only five ingredients in the mini-meatloaves themselves, and that is all because of using salsa instead of chopping onion, garlic, bell pepper, etc. Not that we all don’t love to chop onion, but sometimes, you just don’t

According to the National Arthritis Foundation, arthritis is the leading cause of disability in America. With over 100 types of arthritis and no known cure, physical therapy, medication and lifestyle changes, such as healthier eating and recipe preparation modification, are the best defenses to a condition that impacts many people. Arthritis is inflammation of the

All of these garden veggies are making me fall in love! I used everything “garden” in this Farmer’s Market Veggie Bake Recipe. Sauteed onions & garlic on the bottom, any vegetables stacked in the middle, and then I like to top it with tons of fresh herbs – basil, flat-leaf parsley, and thyme – in

This post is sponsored by Premier Protein®. It is almost St. Patrick’s Day, and for some, it is a yearly tradition to grab one of those deliciously minty Shamrock Shakes. A traditional medium-size Shamrock Shake is a whopping 580 calories, 12 grams of protein, 16 grams of fat, 74 grams of carbs and 80 grams

This Four Ingredient Frittata Recipe is such a great breakfast for help to lose weight. It’s not often that you find protein + vegetables in an easy breakfast (usually its carb + carb!) Since this is protein + fiber, it will give you a steady foundation to keeping your blood sugar in a balance that

This post is sponsored by Premier Protein®. The Holidays are here, and you know what that means – the return of dangerously tempting sugary treats. Good news, you don’t have to miss out on your favorite Holiday flavors! With a few simple ingredients, you can continue to enjoy your favorite seasonal aromas and flavors without

We’re in the Holiday season, with Halloween and Thanksgiving behind us, we still have to navigate through the winter holidays.  One way to get through this busy (and fattening) time of year is to learn how to do recipe makeovers that modify higher calorie recipes so they are lower in calories, sugar, fat, and sodium.

“Taking the first steps toward weight management is difficult for many people. Each individual’s journey is unique, and is shaped by various experiences in their past, along with their goals for their future.” ~Joseph Ewing, RD, LDN Ms. Melody is one such individual whom through persistence and unwavering optimism, continues to strive to meet her weight management

Canadian Bacon Stacks is a super-simple recipe idea that was requested by a friend who did not like eggs for breakfast! She needed a low-carb breakfast to help with rising blood sugars. This Canadian Bacon Stacks Recipe is a protein-packed and healthy fat breakfast that is filled with flavor. Canadian Bacon Stacks Recipe Serving Size: 1

The first Labor Day holiday was celebrated on Tuesday, September 5, 1882, in New York City, in accordance with the plans of the Central Labor Union. The Central Labor Union held its second Labor Day holiday just a year later, on September 5, 1883. In 1884, the first Monday in September was selected as the

This post is sponsored by Premier Protein®. This delicious protein pudding is thickened using chia seeds, no cornstarch needed! Chia seeds are rich in omega-3 fatty acids and a great source of protein, calcium, antioxidants and dietary fiber. To save on prep time and add more protein, we’re using Premier Protein’s ready-to-drink shakes (RTD). This

Are you in a dinner rut and tired of plain baked chicken breast recipes?  This Lemon Feta Chicken Recipe has only 5 ingredients and tons of flavor.  This recipe is also one of the best diabetic baked chicken recipes. No worries about marinade with this recipe. With lemon juice, oregano, and feta, this recipe comes together very easily

This dish is so nourishing and the ingredients are fresh and healthy! This Avocado & Papaya Quinoa with Spicy Lime Sauce Recipe is in the Power Bowl recipes section of my blog because of its lean protein and healthy, complex carbs. Papaya is filled with a nutrient called papain, that lowers inflammation (just like pineapple),

You’ll love this easy summer watermelon and tomato salad recipe that is a combination of cool crisp watermelon, juicy tomatoes, fresh basil and balsamic vinegar. This extraordinary and invigorating light summer watermelon salad makes leftover watermelon the ideal summer ingredient. Easy Watermelon and Tomato Salad Recipe Makes 10 (1/2-cup) servings Ingredients 4 cups scooped out

Turn your burger into this unbelievably tasty Asian infused burger. This Asian Burgers Recipe is a real winner! You’ll never want to eat a plain burger again! Asian Burgers Recipe – KITCHEN 101 Makes 4 servings  Ingredients 1 pound ground sirloin 1/4 cup panko bread crumbs 1/3 cup chopped green onions 1 egg, lightly beaten

Looking for a real family-kid pleaser easy oven fried chicken recipe? This Easy Oven Fried Chicken recipe is my “go-to” recipe when I needed a quick nightly dinner or my kids volunteered me to cook for a prom, homecoming or a dinner at our house.  Simple and unassuming, my crispy oven fried chicken recipe will entice all

This post is sponsored by Premier Protein®. Whether you’re having a get-together in your backyard or headed to a party, a Banana Cheesecake Parfait is a healthy and delicious addition to your summer festivities! With only four ingredients and less than 15 mins of prep, you are on your way to a delicious Banana Cheesecake Parfait that

There is no wrong way to do this egg white power bowl recipe! It’s like a deconstructed omelet. Use the vegetables you most like or have on hand – spinach, mushrooms, etc. Anything will taste great. Egg whites are packed with protein which helps you sustain energy and mood for the rest of the day.

With avocado as the main ingredient for guacamole, it’s a good food choice.  Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and Folic Acid.  They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten

Don’t be chicken…go south of the border! Moist, spicy, cheesy…and really pretty quick! This delicious Chicken Chile Relleno Rolls Recipe can be served with a bowl of cool pico de gallo and some Spanish rice for your family. Chicken Chile Relleno Rolls Recipe Makes 4 servings Ingredients Vegetable cooking spray 3/4 pound chicken breast halves (4 pieces)

There is something so cool about creating your own little lettuce wrap.  It’s probably the same reason we love salad bars, fajitas or Mongolian BBQ; we get to choose what goes on or inside our meal midst a variety of choices. I was introduced to Asian chicken lettuce wraps at PF Changs, everybody’s favorite Asian restaurant, many

Have you ever tried making crackers out of ground flaxseeds? It can be a little tricky at first, but it is a delicious high-fiber way to satisfy the crunchy and saltiness with the power of nutrition. Flaxseeds must be ground to let your system absorb all of their healthy fats and healing properties…and they are

Mother’s Day is a celebration honoring the mother of the family, as well as motherhood, maternal bonds, close friends that are just like family, and the influence of mothers in society. It is a recognized holiday on various days throughout the world. Mothers Day is celebrated in several countries such as the United States, Mexico,

Whether you’ve finished an intense workout or just needing a quick high protein breakfast, this Chocolate Peanut Butter Banana Protein Shake hits the spot.  A good rule of thumb for exercise recovery is to make sure you put back protein and carbohydrates within 15 to 30 minutes of the end of the workout because that’s when the

This is a beautiful way to eat your veggies! Moist, full of flavor and good for you carbs – it’s a great side dish or a vegetarian meal on its own. I’ve added cooked, chopped turkey bacon to this before also, and any variety of cheese I happen to have on hand. For a brunch,

Have you ever read a recipe and thought, “gee, that sounds good, but I don’t like…“  Or, “ I really like that recipe but, I can’t eat…” ? Good news!!  You can still make the recipe with this easy to follow method to “make it your own!” “Make it your own” is a little catch

Don’t be intimidated by the long ingredient list because everything goes into one skillet creating a delicious Chicken Lettuce Wrap, one of the best you will eat…and only 141 calories! Chicken Lettuce Wrap Recipe Makes 6 (1/2-cup) servings Ingredients 1 pound ground chicken 1/2 cup chopped onion 1 teaspoon minced garlic 1 tablespoon grated fresh

An “on-the-go” breakfast idea to fuel the morning! This Frittata Roll-Up Recipe is packed with flavor, nutrients, and plenty of protein & healthy fat. It’s only four ingredients, and the combination of Kale and Parmesan can be changed out for whatever you have on hand. Use bell pepper & avocado, or mushrooms & swiss…so easy!

I love how fast this grilled chicken comes together and I love the combination of lemon and thyme; it tastes fresh and light. First, you marinate the chicken in fresh thyme, lemon juice and zest, sea salt, black pepper and olive oil for about an hour. Then cook it on the grill, but be sure

This is a super-velvety black bean soup that is made creamy by mashing some of the beans as the soup cooks. It has STELLAR nutrition facts – if you want to lose weight, increase your fiber intake! Fiber is a way to feel full longer!  Also, it freezes beautifully, and tastes even more amazing after

Time for a satisfying protein recipe?  Need a lunch or dinner that’s full of flavor and super filling?  Something new and different?  Here ya’ go… You can make meatballs, patties, or loaf….or even crumbly fry this off in a pan. The secret is to fry, bake, or broil the meat until it’s almost done – there

White Chicken Chili is creamy, comforting, and absolutely delicious. If I’m feeding a group of people, sometimes I’ll double or triple this recipe. I love this chili because it is simply made creamy by cheese that offers protein, not by any other cream.  Top it with scoops of avocado, sliced green onions, corn, cilantro (for those

I’m always looking for recipes that are multi-purpose. Something that serves as a great main meal but can also be used in the lunch box or re-purposed for a meal the following day without becoming boring. Frittata is one such dish because it is wonderful hot from the pan just plain with a seasonal vegetable

Traditional Chicken Florentine has a very tasty but calorie-laden cream sauce. With this recipe, I started by removing the cream sauce and adding a portobello mushroom into the mix. The mushroom adds a rich earthy flavor to the recipe! The filling for the mushrooms maintains the elements of Florentine with a chicken, spinach and parmesan

If you’ve never tried quinoa, this is for you! Simple, all-in-one-pan, no-mess recipe that everyone will love. Quinoa is a high-protein alternative to pasta, and has a texture similar to couscous. Many people tell me they haven’t been able to make quinoa taste good….I think the secret is a sautéed onion. As you’re adding the

When you’re busy, sometimes you skip eating breakfast which can leave you in a mid-morning energy slump. When you drink this Chocolate Covered Strawberry Protein Shake, you’ll be energized and healthy in a delicious way. Start your mornings off right by making this classic protein shake recipe with Premier Protein® shakes. It’s easy – just

When I think of the word ‘hash’ one thing comes to mind – Hormel canned corned beef hash. My Daddy used to pop open a can, scoop it into a skillet, heat it up, and spoon it onto a piece of loaf bread, fold the bread in half (like a pocketbook as we say), and

I have to admit to cooking the Mexican Pulled Pork in my slow cooker at least once a month and making many bariatric perfectly-portioned meals from it. I decided to add a cauliflower mash topping, as a pie – a healthy one. The duo is perfect for WLS’ers and anyone. It’s just the thing for a

I’ve been adding more veggies to my diet and last night I made this wonderful Veggi Spaghetti using julienne zucchini. The great thing about this recipe is that it is delicious, easy and fool-proof. You can measure out the amount of each ingredient to taste and meet your individual needs. By adjusting the amount of each

The perfect clean-eating appetizer. Slightly melting the Gorgonzola cheese keeps the pears & pecans on the sweet potato, and gives it an amazing delicious flavor. Vegetables are awesome to use as “vehicles” instead of processed carbs. Use this recipe as an appetizer or side dish. Sweet Potato Flats Recipe Prep Time: 5 minutes Total Time:

Doesn’t get much better that this stunning and stupendous Greek layered spread.  It is quick, easy and healthy.  You can serve this Mediterranean Layered Spread Recipe as an appetizer, side or planned snack. It is my go-to, make-ahead guaranteed hit. Mediterranean Layered Spread Recipe Makes 16 (2-tablespoon) servings Ingredients 1 (8-ounce) package reduced-fat cream cheese

After serving this Pumpkin Spinach Lasagna recipe to my grandson, I asked him to rate it on a 1-5 scale…..he rated it a 10!  When I asked him if he was just being nice, he gave me a puzzled look and asked “Do I EVER do that?” I laughed and told him “no.” My grandson has

Anything quiche-like is on my list of favorites! Tasty Broccoli-Cheese Quiche Bites that I’ve made meatless, but adding salmon or bacon would be great. Broccoli-Cheese Quiche Bites Recipe Ingredients: Vegetable cooking spray 2 cups broccoli florets 1/4 cup diced red pepper 4 eggs 1/2 teaspoon salt 1/4 teaspoon black pepper Dash cayenne pepper 3 tablespoons

While this recipe could be considered vegetarian, it is for anyone and everyone that likes to eat! If you want to add protein, including tofu, this Shakshouka Recipe is versatile so the addition of protein could be easily done. You can spice it up to give a little heat or tone it down to appeal

Here is a delicious slow-cooker pot roast recipe sure to warm up the holiday season! Delicious, nutritious and takes just 15 minutes of preparation. Another delicious recipe brought to you by Hungry Girl! Ingredients One 3-lb. raw boneless chuck beef roast (trimmed of excess fat) 1 tsp. each salt and black pepper One 14-oz. can fat-free

I love cheesecake and I love pie…so what better way to satisfy both cravings!! This is a back of the box recipe that I found a long time ago, and it’s always a hit with family or guests. I wanted to make it more weight loss friendly so used reduced-fat cream cheese and Splenda, however,

You see meatballs…I see a “Violet Beauregard” moment.  If you ever saw Charlie & the Chocolate Factory you know Violet Beauregard is a spoiled and indulged little girl who won a tour of the famed factory, only to meet her demise when she tried a piece of candy that was supposed to encompass all the flavors

I love green beans and grew up with the ubiquitous green bean casserole at the holidays. I have looked for ways to have something with some of the same elements, but without the goopy high sodium soups, and often over cooked, limp green beans. I also did not want the high fat fried onions on

There is so much more to pumpkin than just pie! If you’ve been locked into the “pumpkin pie” routine, it is time to step out of your comfort zone and learn about all of the amazing health benefits of pumpkin. The Nutritional Benefits of Pumpkin Pumpkin is a member of the food family, Cucurbitaceae, which includes melons, squash,

This soup screams Autumn, but it’s wonderful anytime! I love the sweet/spicy flavor and the richness the coconut milk gives.  The peanut butter is optional and depending on the mood I’m in, I’ll either add it or leave it out….the soup is fantastic either way! Serve this with a plate of fresh veggie sticks or

I first made Ratatouille when my grandson requested it after watching the movie by the same name. Traditional Ratatouille is a labor intensive dish that takes several hours to properly prepare. My inspiration was finding these tiny Indian eggplants at my local grocery store. I often buy unique new vegetables and then I try to find

On a cold rainy day in Southern California, I’d often come home to my mother making this wonderfully wholesome soup, made from whatever vegetables she had leftover in the refrigerator. Her recipe is a little different from mine, but the end result is nothing short of delicious! It starts with a big chunk of lean

Try this Monkey Peanut Butter Shake to start your mornings (or anytime) off right with protein in a delicious way with a combo of chocolate, banana, and peanut butter. These classic flavors are combined with a chocolate protein shake made with Premier Protein® shakes. We like to call it the “Monkey Peanut Butter” since bananas and

Give this recipe a try… fresh, zesty and YUMMY! This Texas Caviar recipe is a true crowd pleaser, bring this colorful dish to a potluck or serve at your next get-together. To save time and let the flavors meld together, you can make it the night before serving. It tastes even better the next day! (makes

Salmon is an excellent source of heart-healthy omega-3 fatty acids, and vitamin D.  Fish is packed with protein and a healthy food choice for anyone, especially WLS’ers.  No fuss and lots of flavor is the motto of this Spicy and Sweet Blackened Salmon. A touch of sweet and spicy collide for a taste you will not

It’s summer and the hot temperatures outside are not dropping anytime soon! Staying active and planning healthy meals can be challenging when you are surrounded by the heat and summer BBQ parties. For your next BBQ outing, try making these refreshingly delicious Orange Cream Protein Popsicles with Premier Protein® Vanilla Shakes for you and your friends.

As a country, we celebrate our independence on July 4th.  As WLS’ers, we celebrate our independence from being unhealthy to healthy.  We don’t have to prepare a dish full of sugar and fat to commemorate a holiday.  Instead, for Independence Day, make a platter with strawberries, watermelon, blueberries and sliced cheese into an American flag.

As we head into the season of sunshine and warm weather get-togethers, I often get asked for appetizer ideas that are weight loss surgery friendly, shareable and don’t fall into the “diet food” category. My motto? Keep it simple! This version of Parmesan Chips and Salsa is fresh, seasonal, and delicious. The Salsa is versatile

We all know the health value of a good quality salad. If it’s made right, it can be nutritious, low in calories, high in protein and good fats, and above all: delicious! But there are three main issues that I hear from people when I ask them why they don’t bring salads for their lunches

I’ll let you in on a little secret: I don’t think there’s anything wrong with using food as a form of celebration. Nope, I don’t! This Strawberry Cheesecake Pudding Parfait is a celebration every time I make it. You know who was a big fan of bringing people together with food? My late mother. Her

From being a bariatric dietitian for 15 years, I’ve learned that bariatric eating doesn’t require reinventing the wheel.  Many times, you can take a recipe and adjust the ingredients to make it bariatric friendly, like I did with the Veggie Pizza below. You’ll find on Inside Karen’s Kitchen there are many bariatric friendly recipes. I hope you

Tiny packages with Big Benefits: The value of spicing up our food  “Spices not only contribute significantly to the gastronomic pleasure of eating but they can also be powerful medicinals.” As we think about our food we often consider the big players of carbohydrates, protein and fat, and the influence they have on our health. Hidden

Quick, popular and healthy sums up this version of Spinach Artichoke Dip with sliced veggie dippers.  This dip is made with creamy Brie and Parmesan and is hard to beat. Next time, forget ordering the high-fat restaurant version, and head home to enjoy this fabulous favorite!  This dip is great served with green pepper squares and

Blend up this cherry vanilla protein shake recipe for two anytime you want to share a healthy shake with the people you love! Of course, you can adjust the ingredients and make a single serving for yourself to enjoy. This delicious protein shake recipe combines the power of protein with antioxidant rich tart cherries. Cherries are packed full

By Margaret Furtado MS RD, LDN, RYT and Chef Joseph Ewing AS Culinary Arts, BS Culinary Nutrition Okay, okay… I know what you’re thinking… black bean brownies? Yes, it sounded weird to me too but you won’t believe how good they are! While at Johnson & Wales University, we tasted a number of brownies with the fat

Holiday eating after weight loss surgery reminds me how grateful I am that I had surgery.  I’m free from all the craziness that comes with holiday goodies and food.  I’m no longer dieting and white knuckling what I will and won’t eat, and if I’m going to cheat (aka binge and go all out) or

Summer is my favorite time for snacks.  With fruits and vegetables at their best, creating healthy and simple summer snacks is easy. Support your local farmers by visiting a farmers’ market.  You’ll find amazing fresh fruits and vegetables picked at their prime. Better yet, plant your own garden and enjoy the bounty that you have

Eggs are more than just a breakfast food! As holiday celebrations wind down we wanted to share some of our favorite recipes to make use of leftover hard boiled eggs. Delicious and protein packed recipes perfect for lunch or dinner Avocado Egg Salad (from The Daily Meal) – This Avocado Egg Salad recipe is creamy, crunchy and

Protein Power! Our friend from Canada, Rachel Girardi, M.Sc., recently shared two of her favorite protein-packed smoothie/shake recipes.  These holiday favorites are perfect for those wintery days and for every season!  Enjoy! Candy Cane Smoothie (makes 1) Ingredients: 1 scoop of vanilla whey isolate protein 1 cup of unsweetened almond milk 2 X 1″ chunk

Hey, yummy BBQ dishes are not quite out of season yet!  As a matter of fact, BBQ season is 365 days a year at this household!  Rain, shine, sleet, or snow…that BBQ still lights up!  Enjoy this delicious recipe by Rachel Girardi, MSc.   Rosemary Pork Tenderloin and Grilled Peach Skewers (makes 4 skewers) I

 Rachel Girardi, MSc shares a delicious carrot cake pancake recipe. What a perfect protein packed breakfast to kick off your busy day! Think outside the (side-dish) box! Vegetables can function as more than a solo side dish. They can often be added into your main dish to add volume, color or additional flavor. Breakfast is

Editor’s Note: These recipes are a companion piece to the article Fighting Fruit and Veggie Boredom. To read that article click here.   Yummy Recipes By Rachel Girardi, MSc One of the vegetables I recently added into my repertoire is the parsnip. Parsnips are a fabulous vegetable to use because they have such a rich

Everyone knows that to get and stay healthy (and maintain a healthy body weight) they need to eat lots of fruits and vegetables. So, why do so many people have trouble getting enough of them? When I ask my clients, they often say they don’t eat vegetables because they are boring. Somehow, they can think

It’s Summer Grilling Time! There are so many great things about the season of summer – easier schedules, swimming, enjoying the sun, vacations and BBQ’s. To some people, a BBQ means cooking hamburgers and hotdogs. But grilling is so much more. There are actually very few foods that you can’t grill. With a few utensils

Desserts are typically filled with empty calories and tons of sugar so finding one that is not only beneficial to body composition but also satisfying and tasty can be tough. This 3-minute cake manages to fulfill all of those criteria! The 3-minute PB&J cake stacks up at 200 calories, 7g of fibre, 11g of protein

Fresh food chef Suzanne Landry’s family history of health challenges sparked her passion for cooking over 30 years ago.  Her family changed their diet from a S.A.D (Standard American Diet) to a more natural diet and their health greatly improved.  She shares her favorite recipes in her new cookbook “The Passionate Vegetable”  and here’s a

Superfoods: The Key to Sustaining Weight Loss by The Skinny Chef, Jennifer Iserioh I grew up in a family of serious eaters who struggled with weight issues.  We love food in all of its incarnations, home-cooked, take-out, high-end restaurant, ethnic, and everything in between. When I hit my early 20’s I was already well on

Tender Turkey Meatloaf With Parmesan Mashed Cauliflower by The Skinny Chef, Jennifer Iserloh Serves 4 1 small head of broccoli, florets removed 1/2 cup quick oat (uncooked) 1/4 cup non-fat, skim milk 2 eggs ½ cup Skinny Chef cherry chipotle sauce or low sodium bbq sauce 1 pound ground white turkey meat 2 cloves garlic,

Chicken Enchilada Hot Pot Recipe  Serves 4 1 tablespoon olive oil 1 onion, chopped 3 chicken breast on the bone, skin removed and discarded 1 cup mild jarred salsa 1 10-ounce bunch baby spinach, well washed, chopped ½ cup grated cheddar 4 small low-carb tortillas (optional) ¼ cup sour cream Warm a large stockpot over

Slow Cooking Your Way To An Easy And Healthy Meal by Cassie I. Truran, RD Does this sound like a familiar situation? It’s 5:05 pm, there is a sea of brake lights in front of you and your stomach is trying to remind you, with grumbling noises, that it’s hungry. You rack your brain trying

Gingered Cauliflower Carrot Soup by The Skinny Chef, Jennifer Iserloh Created exclusively for ObesityHelp members! Soup is a soothing way to calm hunger and to get a good dose of nutrition.  Ginger, carrots, and cauliflower contain healing compounds like gingerol that works as an anti-nausea, and vitamin A and C that both are important for

Cherry Chocolate Superfood Shake by The Skinny Chef, Jennifer Iserloh Created exclusively for ObesityHelp members! Cherry, chocolate, and avocado are all superfoods that are extremely high in vitamins, minerals and other healing compounds like antioxidants that can do everything from improve your mood and calm inflammation. Serves 1 ¾ cup skim milk ½ cup low-fat

WLS Friendly Recipes: Meet The Skinny Chef Guess what? The Skinny Chef, Jennifer Iserloh, has been busy creating WLS friendly recipes exclusively for OH. That’s right!  She is developing recipes with OH members in mind and we couldn’t be more excited!  Make sure you stop by from time to time to check out the recipes

Healthy Super Bowl Snacks For Game Day! What do you think of when you think of Super Bowl Sunday?  Other than football, this much-awaited game day is famous for the snacks we serve and consume.  Here are a few healthier snack ideas for you to try this weekend!   Warm Spinach-Artichoke Dip Looking for a

Eggs for Popeye Recipe Serves 1 Popeye was right, spinach does super-charge your physique because it gives you high amounts nutrients like folate and other B vitamins that help break down homocysteine in the body. Homocysteine is an amino acid in the blood and when it builds up too much in the blood, it means

Sweet Potato Waffles Recipe Serves 4 This recipe is perfect for your family holiday breakfast get-togethers! Ingredients ½ cup canned sweet potato ½ cup milk 1 tablespoon canola or light olive oil 1 egg 1 tablespoon honey 1 cup pancake or waffle mix non-stick cooking spray Instructions Place the sweet potato, milk, oil, egg, and

Roasted Butternut Squash Soup Recipe Serves 6 Butternut squash has a naturally, creamy consistency that blends into a thick and hearty soup without adding excess fat or cream. If you have kids at the dinner table top theirs with plain, unbuttered popcorn and optionally serve yours with sour cream! Ingredients 1 large butternut squash, (about

The winter months, also known as the party season, bring our families and friends closer together as we celebrate the various holidays and traditions. But the party season also brings in a very busy and hectic schedule for many of us. Need a quick, easy to prepare appetizer recipe to bring to your next celebration?

Healthy comfort foods are back for the winter months, and they are perfect for sharing with company or taking to a gathering. Know that wherever you serve these winter-time recipes, they’’ll be the stars of the show, because everyone will love them —and the hidden nutrition in them will help banish the winter blues! The

Guilt-Free Holiday Coffees:  Warm Up Your Winter!   by Bo McCoy, ObesityHelp Member It’s  almost December, the mornings are cold, the fog lays upon the trees, the strong wind blows, and you can see Christmas lights twinkling in the windows. It’s that time of the year again! Santa is coming. However, so are those ten to

Happy Thanksgiving to you and your family!  Here are three delicious recipes you might want to try at your holiday celebration.  Enjoy! Thanksgiving in a Cup Makes: about 16 8-oz cups Don’t just think turkey, dressing, corn…think pumpkin pie and all the flavors that go with winter! The best part is, added to steamy milk,

Fall Cooking With Curry This time of year is so fantastic for squash, but it can get boring always mashing it or roasting it plain. If you are looking to add a little “kick” to your squash, this is the right recipe for you. It’s easy and the colors look amazing on a fall dinner

Having a snack attack? Try these healthy snacks! • Greek Yogurt • Soy Nuts • Shrimp and cocktail sauce • Peanut butter on whole wheat bread or crackers • Low-fat cottage cheese and fruit • Hummus • Fresh Vegetables • Pistachios • Soy Beans What are some of your favorite healthy snack ideas?  

RECIPES FOR SUCCESS: Warm Soups and Stews to Comfort the WLS Soul Meatloaf Minestrone Makes eight 1 cup servings This soup is filling and so easy. It doesn’t take hours to simmer, but can be on the table in 50 minutes! Veggie Version: Use vegetarian meatballs. Ingredients 2 tablespoons olive oil 1 cup diced onion