27 High Protein Low Carb Recipes for Bariatric Meal Prep

I put this together because staying on a high protein, low carb path after bariatric surgery is tough. When your day is busy or your appetite shifts, you need meals that fuel healing and fit your plan. You want flavor that sticks, not bland constraints you dread. This post offers practical options you can actually cook and enjoy.

If you are on a bariatric journey and care about portion sizes, steady energy, and real food, this one is for you. Whether you are new to meal prep or you already batch cook, these ideas fit real life.

There are 27 high protein low carb recipes tailored for bariatric meal prep. Each recipe focuses on protein first, keeps carbs in check, and uses ingredients you can find in a regular grocery run. They are simple to batch, freezer friendly, and easy to adjust for different days.

You’ll see quick notes on prep time, servings, and how to portion. Think dishes like lean chicken bowls, turkey and veggie skillets, or seafood stews that warm you up without piling on carbs. There are egg dishes, like muffins or casseroles, that travel well and stay moist.

The goal is more stability, less guesswork, and meals that keep you satisfied between bites. You’ll save time, stay on track, and snack less when hunger hits. Plus you get ideas for sauces and seasonings that keep meals interesting.

Start by picking three recipes this week and plan around them. Cook in batches, portion in small containers, and label what goes where. If you try a dish, tell me which one you loved and what you changed.

1. Cheesy Cauliflower Rice

If you want a high-protein, low-carb side that fits bariatric meal prep, this cheesy cauliflower rice hits the mark.

Creamy and cheesy, it feels like real rice but with far fewer carbs.

It’s quick to make and easy to customize with your favorite cheese or extra veggies.

Total time is about 25 minutes, and it pairs well with chicken, fish, or tofu.

Ingredients:

– 1 large cauliflower, riced into grain-sized pieces

– 1 cup shredded cheese (cheddar or mozzarella)

– 2 tablespoons cream cheese

– 1 teaspoon garlic powder

– Salt and black pepper to taste

Instructions:

1. In a large skillet, add the riced cauliflower and cook over medium heat for 5 to 7 minutes until tender.

2. Stir in the cream cheese, garlic powder, and shredded cheese.

3. Keep stirring until the cheese has melted and the mixture is creamy and evenly coated.

4. Season with salt and pepper, then serve warm.

Tips:

– For extra flavor, mix in cooked bacon bits or steamed broccoli.

– Try different cheeses to vary the taste.

Frequently Asked Questions:

– Can I use frozen cauliflower? Yes. Thaw completely and squeeze out excess moisture before cooking.

– How long will leftovers last? Store in an airtight container in the fridge for up to 3 days.

2. Grilled Chicken Salad

If you need a quick, protein-packed meal that fits a bariatric meal prep plan and a low-carb diet, this grilled chicken salad is a smart pick. You get juicy chicken with crisp greens and bright veggies. A light balsamic vinaigrette keeps the flavor bright without heavy carbs. This dish works as a satisfying lunch or dinner in about 25 minutes.

Here is the complete recipe you can follow.

Ingredients:

– 2 chicken breasts

– 4 cups mixed salad greens

– 1 cucumber, sliced

– 1 bell pepper, chopped

– 1/2 cup cherry tomatoes

– 1/4 cup balsamic vinaigrette

– Salt and pepper to taste

– Optional: avocado slices for healthy fats

Instructions:

1. Season chicken with salt and pepper.

2. Grill until cooked through, about 5-6 minutes per side.

3. Let rest 2 minutes, then slice.

4. In a large bowl, toss greens, cucumber, pepper, and tomatoes.

5. Top with chicken slices and drizzle with vinaigrette. Toss gently.

Nutrition Information:

Calories: 250

Protein: 30g

Carbohydrates: 10g

Fat: 10g

Fiber: 4g

Tips:

– Add avocado for extra healthy fats.

– Use leftover chicken for quick meals later in the week.

Frequently Asked Questions:

– Can I use rotisserie chicken? Yes, it saves time and adds flavor.

3. Baked Egg Muffins

You want a fast breakfast that fuels your day without a flood of carbs. Baked egg muffins fit that need. They’re easy to batch, and you can tailor them with veggies or meat you love. They travel well and reheat fast, perfect for bariatric meal prep.

Servings: 12 muffins

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 80 per muffin

Nutrition Information:

Calories: 80

Protein: 6g

Carbohydrates: 2g

Fat: 5g

Fiber: 0g

Ingredients:

– 8 eggs

– 1 cup spinach, chopped

– 1/2 cup bell peppers, diced

– 1/2 cup cooked sausage or ham, chopped

– Salt and pepper to taste

– Cooking spray

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a muffin tin with cooking spray.

2. In a bowl, whisk eggs, then fold in spinach, peppers, and meat.

3. Season with salt and pepper.

4. Pour the mixture evenly into the muffin cups.

5. Bake about 20 minutes, until the eggs are set. Let cool briefly before removing.

Tips:

– Store in the fridge for up to a week and reheat for a quick morning bite.

– A light dusting of cheese adds flavor with minimal extra carbs.

4. Turkey and Zucchini Skillet

If you need a dinner that stays high in protein and low in carbs, this turkey and zucchini skillet is for you. It’s a simple, one-pan meal that makes cleanup quick. Lean turkey teamed with zucchini stays light but filling. It’s great for meal prep, and you can swap spices or veggies to fit your taste. Each portion helps you keep protein high while keeping carbs in check.

Each serving runs about 300 calories and gives you plenty of protein to fuel your day. It’s easy to fit into a bariatric meal plan when you watch portion sizes. You can enjoy this dish hot from the pan or reheated later without losing flavor.

Ingredients:

– 1 lb ground turkey

– 2 medium zucchini, sliced

– 1 onion, chopped

– 2 cloves garlic, minced

– 1 tsp Italian seasoning

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.

2. Add onion and garlic; sauté until softened.

3. Stir in ground turkey and cook until browned and cooked through.

4. Add zucchini and Italian seasoning; cook until zucchini is tender, about 5–7 minutes.

5. Season with salt and pepper and serve.

Tips:

– Serve over leafy greens for extra nutrients.

– Freeze in individual portions for quick weeknights.

Frequently Asked Questions:

– Can I use chicken instead of turkey? Yes, ground chicken works well too.

5. Stuffed Bell Peppers

If you want meals that fit a low carb, high protein plan after bariatric surgery, stuffed peppers fit the bill. Lean ground meat, tomatoes, and cheese nest inside colorful peppers for a simple, satisfying dish. They reheat well and hold up in the fridge for quick meals. Here is why they work for meal prep: portions stay steady, flavors stay bright, and you can swap in small tweaks.

Ingredients:

– 4 large bell peppers (any color)

– 1 lb lean ground beef or turkey

– 1 cup diced tomatoes

– 1 cup shredded cheese

– 1/2 cup cauliflower rice (or cooked quinoa for a different texture)

– 1 tsp ground cumin

– 1/2 tsp garlic powder

– Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Lightly oil a baking dish.

2. Cut the tops off the peppers and remove the seeds and membranes.

3. In a skillet, cook the meat until browned. Stir in diced tomatoes, cumin, garlic powder, salt, and pepper.

4. Stir in the cauliflower rice (or quinoa) to form a hearty filling.

5. Stuff each pepper with the filling and place them in the baking dish.

6. Top with shredded cheese.

7. Bake for 25–30 minutes until peppers are tender and the cheese is melted.

Nutrition Information (per pepper, approximate):

– Calories: about 200

– Protein: 18 g

– Carbohydrates: 10 g

– Fat: 12 g

– Fiber: 3 g

Tips:

– For a different base, swap in shredded chicken or turkey as the filling.

– Make a bigger batch and freeze individual peppers for quick meals.

Frequently Asked Questions:

– Can I substitute chicken? Yes, shredded chicken works well as a filling.

6. Shrimp Stir-Fry

Overview If you want a fast, high protein meal that fits a low carb plan, this shrimp stir-fry is for you. It helps with bariatric meal prep and keeps carbs in check. Shrimp offers lean protein, while bright vegetables add fiber and crunch. You’ll have dinner on the table in about 25 minutes.

Servings: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 230 per serving

Nutrition Information:

Calories: 230

Protein: 25g

Carbohydrates: 8g

Fat: 10g

Fiber: 2g

Why it fits your plan This dish stays light on carbs but heavy on protein. It’s easy to scale for meal prep and uses simple ingredients you likely have on hand. The flavors come from garlic, soy, and sesame oil without adding extra sugar.

Complete recipe details

Ingredients

– 1 lb shrimp, peeled and deveined

– 2 cups mixed vegetables (bell peppers, broccoli, carrots)

– 2 tbsp soy sauce

– 1 tbsp sesame oil

– 1 clove garlic, minced

– Salt and pepper to taste

Instructions

1. Heat sesame oil in a large skillet over medium-high heat.

2. Add garlic and sauté for 1 minute.

3. Add shrimp; cook until pink, about 2-3 minutes.

4. Stir in vegetables and soy sauce; cook until vegetables are tender-crisp.

5. Season with salt and pepper; serve hot.

Tips

– Swap in any fresh vegetables you have to keep it interesting.

– For extra fiber, serve over spiralized zucchini or cauliflower rice.

Frequently Asked Questions

– Can I use frozen shrimp? Yes, thaw completely before cooking.

7. Baked Salmon with Asparagus

Want a quick, protein-packed dinner that fits a low-carb plan? This baked salmon with asparagus is a smart pick. It serves four and works well for bariatric meal prep. You’ll get about 40 g of protein and 6 g of carbs per serving.

Here is why this dish shines for you: heart-healthy omega-3 fats from salmon, plus fiber and a crisp bite from asparagus. It cooks in one tray, so cleanup is easy. It stores nicely in the fridge, making it perfect for batch cooking.

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 350 per serving

Nutrition Information:

Calories: 350

Protein: 40g

Carbohydrates: 6g

Fat: 20g

Fiber: 3g

Ingredients:

– 4 salmon fillets

– 1 lb asparagus, trimmed

– 2 tbsp olive oil

– 1 lemon, sliced

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Line a baking sheet with parchment paper. Place salmon and asparagus on it.

3. Drizzle with olive oil and season with salt and pepper.

4. Top each fillet with a lemon slice.

5. Bake for 20 minutes or until the salmon flakes easily.

Tips:

– Pair with a simple green salad for balance.

– This dish makes great leftovers for lunch.

Frequently Asked Questions:

– Can I use other vegetables? Yes, bell peppers or broccoli work well too.

8. Chicken and Broccoli Casserole

If you want a warm, protein-packed dish that fits a low-carb plan, this chicken and broccoli casserole helps you stay on track. It’s easy to make, comforting, and satisfying without weighing you down. Tender chicken and crisp broccoli meet a creamy cheese sauce for a kid-friendly taste. Bake it once and you’ve got meals you can grab all week.

Servings: 6 • Prep: 15 minutes • Cook: 30 minutes • Total: 45 minutes • Calories: 280 per serving

Ingredients

– 2 cups cooked chicken, shredded

– 2 cups broccoli florets

– 1 cup shredded cheddar cheese

– 1 cup low-fat cream of chicken soup

– 1/2 cup sour cream

– Salt and pepper to taste

Instructions

1. Preheat the oven to 350°F (175°C).

2. In a large bowl, mix shredded chicken, broccoli, cheese, soup, and sour cream.

3. Season with salt and pepper.

4. Pour into a greased baking dish and bake 30 minutes until bubbly and golden.

Nutrition

Calories: 280 per serving

Protein: 30 g

Carbohydrates: 8 g

Fat: 15 g

Fiber: 3 g

Tips: You can freeze portions for future meals. For variety, add mushrooms or spinach to the mix. If you use fresh broccoli, blanch it briefly before folding it in.

9. Zucchini Noodles with Pesto

Are you chasing a quick, high protein meal that fits your bariatric plan? Zucchini noodles, or zoodles, give you a pasta feel without the extra carbs. They pair with pesto for a bright, punchy taste. This dish stays light but filling, a solid choice for weeknight meals and steady meal prep.

Here is why it fits your routine: it cooks fast, travels well in containers, and you can add more protein with a simple topping.

Servings: 2

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Calories: 150 per serving

Nutrition Information:

Calories: 150

Protein: 4g

Carbohydrates: 6g

Fat: 12g

Fiber: 2g

Ingredients:

– 2 medium zucchinis

– 1/4 cup pesto (store-bought or homemade)

– 1 tbsp olive oil

– Grated Parmesan cheese for serving

Instructions:

1. Use a spiralizer to turn zucchinis into noodles.

2. Heat olive oil in a skillet over medium heat.

3. Add zoodles and cook for 3-4 minutes until tender.

4. Stir in pesto until evenly coated.

5. Serve topped with grated Parmesan cheese.

Tips:

– Add grilled chicken for extra protein.

– Try different pesto varieties like sun-dried tomato or spinach.

FAQ:

– Can I use a vegetable peeler instead of a spiralizer? Yes, it works well for flat ribbons.

10. Greek Yogurt Parfait

If you want a snack that fuels you without a lot of carbs, this Greek yogurt parfait hits the mark. It’s quick to pull together and travels well for busy mornings. Each serving has about 15 g of protein and around 150 calories. Layer creamy yogurt with berries and a little crunch for a refreshing bite.

Here is why it works for busy days:

– It takes under 5 minutes to assemble.

– It keeps carbs low and protein high.

– It fits a bariatric meal plan and easy prep.

Here is the complete recipe you can rely on.

Ingredients:

– 1 cup Greek yogurt (non-fat or low-fat)

– 1/2 cup mixed berries (strawberries, blueberries)

– 1/4 cup granola or nuts (optional)

– Honey or sweetener to taste (optional)

Instructions:

1. In a glass or bowl, spoon a base layer of Greek yogurt.

2. Add a layer of mixed berries.

3. Sprinkle granola or nuts on top for crunch (skip for a lower carb option).

4. Drizzle honey or add a tiny amount of sweetener if you like extra sweetness.

5. Serve immediately to enjoy the contrast of creamy, tangy, and crunchy textures.

Nutrition information:

Calories: 150 per serving

Protein: 15 g

Carbohydrates: 12 g

Fat: 6 g

Fiber: 2 g

Tips:

– Use seasonal fruits for more flavor.

– Make a batch ahead of time and portion for quick mornings.

Frequently Asked Questions:

– Can I use frozen berries? Yes, thaw them before serving.

11. Spicy Tuna Salad

You want a fast, high-protein, low-carb meal for bariatric meal prep. This no-cook Spicy Tuna Salad is ideal for a light lunch or quick snack. It blends tuna with Greek yogurt for creaminess and a kick from sriracha. You can eat it straight, or roll it in lettuce for a neat, portable meal.

Nutrition Information:

Calories: 200 per serving

Protein: 30g

Carbohydrates: 5g

Fat: 8g

Fiber: 1g

Ingredients:

– 2 cans tuna (in water), drained

– 1/4 cup Greek yogurt

– 1 tbsp sriracha or hot sauce

– 1 tsp onion powder

– Salt and pepper to taste

– Lettuce leaves for wrapping

Instructions:

1. In a bowl, combine drained tuna, Greek yogurt, sriracha, onion powder, salt, and pepper.

2. Mix until well combined.

3. Serve in lettuce leaves or on its own.

Tips:

– Swap Greek yogurt for mayonnaise for a creamier taste.

– Add diced celery or pickles for extra crunch.

Frequently Asked Questions:

– Can I use canned salmon instead of tuna? Yes, it works well.

12. Eggplant Lasagna

Want a high protein, low carb dish you can cook once and enjoy all week? Eggplant lasagna gives real pasta flavor with fewer carbs. It travels well for meal prep and helps you stay full longer. Each serving is around 300 calories with about 25 g protein and 6 g fiber. Here is why this approach fits your plan: the eggplant layers replace noodles and keep the dish light yet satisfying.

Ingredients:

– 2 large eggplants, sliced lengthwise

– 1 lb ground beef or turkey

– 2 cups marinara sauce

– 1 cup ricotta cheese

– 1 cup shredded mozzarella cheese

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Lightly salt the eggplant slices and let them sit for 30 minutes to draw out moisture.

3. Rinse and pat dry.

4. In a skillet, cook the ground meat until browned; stir in marinara sauce.

5. In a baking dish, layer eggplant, ricotta, meat sauce, and mozzarella. Repeat layers until all ingredients are used.

6. Bake for 35 minutes, until the top is golden and bubbly.

Nutrition:

Calories: 300 per serving

Protein: 25 g

Carbohydrates: 14 g

Fat: 15 g

Fiber: 6 g

Tips:

– Let it rest a few minutes before cutting for clean slices.

– Pair with a simple side salad for extra nutrients.

FAQ:

– Can I use zucchini instead of eggplant? Yes, it works as a lighter swap.

13. Chicken Fajita Bowls

Are you after a quick, protein-packed meal that stays low in carbs? Chicken fajita bowls hit the mark with big flavor and real staying power. They come together fast and store well for meal prep. You get tender chicken, crisp peppers, and onions, all seasoned with fajita spice. Mix in your favorite toppings to keep every bowl interesting.

This dish runs around 400 calories per serving and fits a bariatric eating plan. You decide how hot you want it and which toppings to use. Servings: 4 • Prep time: 15 minutes • Cook time: 20 minutes • Total time: 35 minutes • Calories: about 400 per serving.

Ingredients:

– 1 lb chicken breast, sliced

– 2 bell peppers, sliced

– 1 onion, sliced

– 2 tbsp fajita seasoning

– 1–2 tbsp olive oil

– Lettuce leaves, for serving

– Optional toppings: avocado slices, salsa, shredded cheese

– Salt and pepper, to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Add the chicken and cook until no pink remains.

3. Stir in peppers, onions, and fajita seasoning; cook until the veggies are tender.

4. Build bowls over a bed of lettuce and add your chosen toppings.

5. If you have leftovers, refrigerate in airtight containers for up to 4 days.

Spice up your meal prep with Chicken Fajita Bowls! Packed with protein and bursting with flavor, they’re the perfect low-carb fuel for your bariatric recovery journey. Your taste buds will thank you!

14. Cabbage Roll Casserole

Struggling to keep protein high and carbs low at dinner? Cabbage roll casserole helps you hit both goals without all the rolling. It tastes like the classic dish but is easier to make. It brings together ground meat, cabbage, tomatoes, and cauliflower rice in one comforting bake. Here is why this works for your plan.

Servings: 6

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 60 minutes

Calories: 320 per serving

This dish stays filling while keeping carbs in check. It pairs well with a simple side salad or steamed veggies. It’s great for meal prep, too—portion and store for quick lunches.

Nutrition Information:

Calories: 320

Protein: 25g

Carbohydrates: 18g

Fat: 17g

Fiber: 4g

Ingredients:

– 1 lb ground beef or turkey

– 1 small onion, chopped

– 1 head cabbage, chopped

– 1 can diced tomatoes

– 1 cup cauliflower rice

– Salt and pepper to taste

– Optional: 1/2 cup shredded cheese for topping

Instructions:

1. Preheat oven to 350°F (175°C).

2. In a skillet, brown the meat with onions.

3. Stir in chopped cabbage, tomatoes, and cauliflower rice until cabbage softens.

4. Transfer to a greased casserole dish and bake 45 minutes.

Tips:

– Top with cheese in the last 10 minutes for extra flavor.

– Leftovers freeze well for quick meals.

Frequently Asked Questions:

– Can I use ground chicken instead? Yes, it works fine and keeps the meal light.

15. Taco Lettuce Wraps

You’re after a quick, protein-packed meal that fits a low-carb plan. Taco lettuce wraps deliver that, with real taco flavor in a lighter shell. They feel fresh and satisfying, thanks to crisp lettuce and bright toppings. They’re great for meal prep too—cook once, enjoy all week.

Servings: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 250 per serving

Nutrition Information:

Calories: 250

Protein: 30g

Carbohydrates: 5g

Fat: 10g

Fiber: 2g

Here is the complete recipe you can use this week:

Ingredients:

– 1 lb ground beef or turkey

– 2 tbsp taco seasoning

– Lettuce leaves (romaine or butter lettuce)

– Diced tomatoes

– Shredded cheese

– Sour cream or Greek yogurt for topping

Instructions:

1. In a skillet, cook ground meat until browned.

2. Stir in taco seasoning and cook as directed on the package.

3. Spoon the seasoned meat into lettuce leaves, then add tomatoes and cheese.

4. Top with a dollop of sour cream or Greek yogurt. Serve right away for a fresh bite.

Tips:

– Try avocado slices or salsa for extra zing.

– Double the meat to have ready fillings for salads or bowls.

Frequently Asked Questions:

– Can I use beans instead of meat? If you want more plant protein, black beans work, but keep portions small to stay low carb.

16. Creamy Garlic Chicken

If you want a quick dinner that packs protein and stays low in carbs, creamy garlic chicken is a perfect pick. It uses simple ingredients and cooks in under 30 minutes. This dish fits a bariatric meal plan and still feels like a treat. You get rich flavor without heavy carbs.

Here is why it works for busy weeks: tender chicken thighs soak up garlic and cream, making every bite smooth and satisfying. It stores well, so you can meal prep for several days. Best of all, you can swap in cauliflower rice for extra low carbs.

Here is the complete recipe you can use this week.

Nutrition Information: Calories 400; Protein 45g; Carbohydrates 5g; Fat 22g; Fiber 1g.

Ingredients:

– 4 chicken thighs

– 1/2 cup heavy cream

– 4 cloves garlic, minced

– 2 tbsp olive oil

– Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Season chicken with salt and pepper, add to skillet, and cook until browned on both sides.

3. Add minced garlic and cook for 1 minute.

4. Pour in heavy cream and simmer until thickened, about 5 minutes.

5. Serve warm over steamed veggies or cauliflower rice.

Tips:

– Add fresh herbs like parsley or chives for aroma.

– Great for meal prep; it reheats smoothly.

Frequently Asked Questions:

– Can I use chicken breast instead? Yes, just adjust cooking time accordingly.

Quick and delicious, creamy garlic chicken is your go-to for high protein low carb recipes. Enjoy rich flavors in under 30 minutes—it’s meal prep made easy and satisfying!

17. Cilantro Lime Chicken

If you want a meal that fits a high protein, low carb plan, cilantro lime chicken is a winner. It brings bright lime and fresh cilantro into every bite. You get a lean protein that stays juicy whether you grill or bake. It cooks in about 30 minutes, so you can meal prep for the week.

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 300 per serving

Nutrition Information:

Calories: 300

Protein: 35g

Carbohydrates: 8g

Fat: 15g

Fiber: 1g

Ingredients:

– 4 chicken breasts

– Juice and zest of 2 limes

– 1/4 cup fresh cilantro, chopped

– 2 tbsp olive oil

– Salt and pepper to taste

Instructions:

1. In a bowl, combine lime juice, zest, cilantro, olive oil, salt, and pepper.

2. Marinate chicken in the mixture for 15-30 minutes.

3. Grill or bake chicken until cooked through.

4. Serve with extra lime wedges.

Tips:

– Serve with grilled vegetables for a complete meal.

– Make extra to use in bowls or salads during the week.

Frequently Asked Questions:

– Can I use lime juice from a bottle? Fresh juice is best, but bottled works.

18. Beef and Broccoli Stir-Fry

If you want a high protein, low carb meal that fits bariatric meal prep, beef and broccoli hits the mark. It stays quick, simple, and tasty. The beef supplies the protein, while broccoli adds fiber and crunch. Cook it in one skillet and finish with a light soy glaze.

Servings: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 350 per serving

Nutrition Information:

Calories: 350

Protein: 40g

Carbohydrates: 10g

Fat: 15g

Fiber: 4g

Ingredients:

– 1 lb lean beef, thinly sliced

– 2 cups broccoli florets

– 2 tbsp soy sauce

– 1 tbsp sesame oil

– 2 cloves garlic, minced

– Salt and pepper to taste

Instructions:

1. Heat sesame oil in a skillet over medium-high heat.

2. Add garlic and stir for 30 seconds, then add beef.

3. Cook until beef browns, about 3-4 minutes.

4. Stir in broccoli and soy sauce; cook until broccoli is tender, 4-6 minutes.

5. Season with salt and pepper; serve hot. If you like, top with sesame seeds or serve over cauliflower rice.

Tips:

– Pair this with cauliflower rice for a fuller meal.

– Make extra for quick lunches.

Frequently Asked Questions:

– Can I use other vegetables? Yes. Bell peppers, carrots, or snap peas work well too.

19. Spaghetti Squash with Meat Sauce

If you want a high protein, low carb meal for bariatric prep, this recipe fits your needs. Spaghetti squash with meat sauce gives you the feel of pasta without piling on carbs. The meat adds protein to help you feel full longer. It stores well, so you can cook once and eat all week.

Servings: 4

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Calories: 250 per serving

Ingredients:

– 1 medium spaghetti squash

– 1 lb ground turkey or beef

– 1 jar low-sugar marinara sauce

– 1 tsp Italian seasoning

– 1 clove garlic, minced (optional)

– Salt and pepper to taste

– Optional: 1 cup chopped spinach or mushrooms for extra nutrition

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Cut the squash in half, scoop out the seeds, and roast cut-side down on a baking sheet for 30–40 minutes until tender.

3. In a skillet, brown the ground meat. Add marinara sauce, garlic, and Italian seasoning; simmer 5 minutes.

4. Fluff the squash strings with a fork. Top with the meat sauce. Add spinach or mushrooms if you like.

5. Serve warm and enjoy.

Nutrition Information:

Calories: 250

Protein: 20g

Carbohydrates: 12g

Fat: 10g

Fiber: 3g

Tips:

– Boost veggies in the sauce for more fiber.

– Store leftovers in the fridge for quick reheats during the week.

Frequently Asked Questions:

– Can I use other sauces? Yes, any low-carb sauce works well.

Next steps

Experiment with toppings like grated parmesan or a squeeze of lemon juice to brighten the flavor without adding many carbs.

20. Grilled Vegetable Skewers

You want a quick, protein-friendly side that fits a bariatric meal plan. These grilled vegetable skewers deliver color, taste, and a small carb punch in every bite.

They travel well for meal prep and pair nicely with lean proteins. Fresh veggies and olive oil keep things simple, and the grill adds a hint of smoke that makes veggies feel special. Total time is about 30 minutes, so you can cook them when you come home or prep once and eat twice.

Here is the complete recipe you can drop into your weekly plan. Next steps are easy, and you’ll have a side that fits your goals.

Complete recipe details

Ingredients:

– 1 medium zucchini, sliced

– 1 bell pepper, cut into large chunks

– 1 red onion, cut into chunks

– 1 cup cherry tomatoes

– 2 tablespoons olive oil

– Salt and pepper to taste

– Optional: dried herbs (oregano or Italian seasoning) or lemon wedges for serving

Instructions:

1) Preheat grill or grill pan to medium heat.

2) Thread vegetables onto skewers, alternating colors.

3) Brush with olive oil and season with salt and pepper.

4) Grill 10–12 minutes, turning once or twice, until tender and lightly charred.

5) Serve warm as a side or add to your protein plate.

Nutrition Information:

Calories: 100 per serving

Protein: 3 g

Carbohydrates: 8 g

Fat: 5 g

Fiber: 2 g

Tips:

– Mix in seasonal veggies like mushrooms or baby corn for variety.

– Serve with a low-carb dip or yogurt sauce for extra flavor.

Frequently Asked Questions:

– Can I roast them instead of grilling? Yes. Spread on a baking sheet and roast at 425°F for 12–15 minutes.

21. Herbed Quinoa Salad

If you need a quick, protein-packed meal for bariatric prep, this Herbed Quinoa Salad is a solid pick. It blends tender quinoa with fresh herbs and a bright lemon zing. It keeps well, so you can portion it for lunches all week.

Nutrition Information:

– Calories: 180

– Protein: 6g

– Carbohydrates: 24g

– Fat: 7g

– Fiber: 4g

Ingredients:

– 1 cup quinoa, rinsed

– 2 cups water

– 1/4 cup fresh parsley, chopped

– 1/4 cup fresh cilantro, chopped

– Juice of 1 lemon

– 1-2 tablespoons olive oil

– Salt and pepper to taste

– Optional add-ins: 1/2 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 cup diced bell pepper

Instructions:

1. Rinse quinoa. In a pot, combine quinoa and water; bring to a boil.

2. Reduce heat, cover, and simmer 15 minutes until water is absorbed.

3. Remove from heat and let rest 5 minutes; fluff with a fork.

4. In a large bowl, whisk lemon juice, olive oil, salt, and pepper.

5. Stir in quinoa, parsley, cilantro, and any optional add-ins you like.

6. Chill for at least 15 minutes or serve at room temperature.

Tips:

– Swap herbs to change the flavor—basil or mint work nicely.

– Add crunchy vegetables for texture and more nutrients.

Frequently Asked Questions:

– Can I use pre-cooked quinoa? Yes, just skip the cooking step.

22. Coconut Curry Chicken

You want meals that are high in protein, low in carbs, and easy to prep for bariatric plans. Coconut curry chicken gives you bold flavor with a creamy sauce. The tropical feel comes from coconut milk, while curry adds warmth. Serve it over cauliflower rice to keep carbs in check.

Nutrition per serving:

Calories: 380

Protein: 30 g

Carbohydrates: 10 g

Fat: 25 g

Fiber: 1 g

Here is why this dish fits your plan. It uses simple ingredients and cooks fast, so you can prep ahead and reheat without losing taste. The chicken stays moist, and the sauce clings to every piece. The result is satisfying enough to keep you on track on busy days.

Ingredients

– 4 boneless, skinless chicken breasts, cubed

– 1 can (14 oz) coconut milk

– 2 tablespoons curry powder

– 1 medium onion, chopped

– Salt and pepper to taste

Instructions

1. In a skillet, sauté onion until soft.

2. Add chicken and cook until browned on all sides.

3. Stir in coconut milk and curry powder; simmer about 15 minutes.

4. Season with salt and pepper. Optional: add chopped cilantro before serving.

Tips

– Add bell peppers or spinach near the end for color and extra nutrients.

– Leftovers freeze well; double batch for easy meals.

Frequently Asked Questions

– Can I add vegetables? Yes, bell peppers or spinach suit this dish well.

23. Chicken Parmesan Stuffed Peppers

Looking for a high protein, low carb dinner you can batch for the week? These Chicken Parmesan Stuffed Peppers hit that mark. They bring the cozy feel of chicken parm into a lighter, colorful package. You get juicy shredded chicken, tangy marinara, and melty mozzarella tucked inside peppers that bake to tenderness. They travel well for meal prep and stay tasty on reheats.

Servings: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Calories: 320 per serving

Nutrition Information:

Calories: 320

Protein: 30g

Carbohydrates: 14g

Fat: 15g

Fiber: 4g

Ingredients:

– 4 bell peppers (any color)

– 2 cups shredded cooked chicken

– 1 cup marinara sauce

– 1 cup shredded mozzarella cheese

– 1 tsp Italian seasoning

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a baking dish.

2. Cut the tops off the bell peppers and remove seeds.

3. In a bowl, mix shredded chicken, marinara sauce, cheese, and Italian seasoning.

4. Stuff the mixture into the peppers and place them in the dish.

5. Bake 30 minutes until the peppers are tender and the cheese is bubbly.

Tips:

– Use rotisserie chicken to save time.

– Top with fresh basil for extra flavor.

Frequently Asked Questions:

– Can I use turkey instead of chicken? Yes, ground turkey works well!

Elevate your meal prep game! These Chicken Parmesan Stuffed Peppers combine high protein and low carbs for a deliciously satisfying dish that makes healthy eating a breeze. Tasty, easy, and perfect for your bariatric journey!

24. Garlic Butter Shrimp

You want a fast, protein-packed meal that stays low in carbs. Garlic butter shrimp fits that need and saves you time. It sizzles in minutes, and the glossy sauce feels rich without heaviness. A bright squeeze of lemon lifts every bite.

Here is the complete recipe you can use today.

Ingredients:

– 1 lb shrimp, peeled and deveined

– 4 tbsp butter

– 4 cloves garlic, minced

– 1 tbsp lemon juice

– Salt and pepper to taste

– Optional: 1/4 tsp red pepper flakes for a gentle kick

– Optional: 1 tbsp chopped parsley for garnish

Instructions:

1. In a skillet, melt butter over medium heat.

2. Add garlic and cook until fragrant, about 30 seconds.

3. Add shrimp; cook 3-5 minutes until pink.

4. Stir in lemon juice; season with salt and pepper.

5. If using, sprinkle parsley at the end to add color.

6. Serve over a bed of leafy greens or zucchini noodles.

Nutrition Information:

Calories: 250 per serving

Protein: 25g

Carbohydrates: 5g

Fat: 15g

Fiber: 1g

Tips:

– Pair with steamed broccoli for a complete meal.

– This dish stores well for meal prep; keep in fridge.

– If you use frozen shrimp, thaw completely and pat dry.

– Reheat gently in a skillet to keep the shrimp tender.

– Cook on a hot pan so the shrimp stay juicy.

25. Chicken Caesar Salad

Looking for a high protein, low carb meal you can whip up quickly? This Chicken Caesar Salad fits that need. It pairs grilled chicken with crisp romaine and a light Caesar dressing. It works well for bariatric meal prep and keeps carbs in check without losing flavor.

Here is the full recipe with everything you need for success.

Servings: 2

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Calories: 350 per serving

Nutrition Information:

Calories: 350

Protein: 30g

Carbohydrates: 8g

Fat: 22g

Fiber: 3g

Ingredients:

– 2 chicken breasts, grilled and sliced

– 4 cups romaine lettuce

– 1/4 cup light Caesar dressing (low-fat)

– 1/4 cup grated Parmesan cheese

– Croutons (optional or skip for lower carbs)

Instructions:

1. Grill the chicken until fully cooked, then slice.

2. In a large bowl, add romaine, chicken, and dressing.

3. Toss to coat every leaf and piece.

4. Top with Parmesan. Add croutons if you want extra crunch. Serve right away for best texture.

Tips:

– Skip croutons to keep carbs very low.

– Add anchovies if you want a true Caesar bite.

– For easy week meals, keep grilled chicken and dressing ready, then assemble bowls as needed.

Frequently Asked Questions:

– Can I use store-bought dressing? Yes, choose a low-carb option.

– Is this suitable for a bariatric meal plan? Yes, as long as portions fit your plan.

26. Loaded Cauliflower Casserole

Craving a cozy, high protein meal that stays low in carbs? This loaded cauliflower casserole gives you creamy comfort without the extra starch. It fits nicely into bariatric meal prep and keeps your protein goals on track.

This dish serves 6 and needs about 15 minutes of prep plus 30 minutes in the oven. Plan for a total time of 45 minutes. Each serving is around 250 calories with about 20g of protein and 8g of carbs. It works as a side or a main for a simple week of meals.

The base is riced cauliflower with cheddar, crisp bacon, sour cream, and green onions. It feels rich yet light enough for a daily plan. Leftovers reheat well and make fast, tasty lunches.

Ingredients:

– 1 head cauliflower, riced

– 1 cup shredded cheddar cheese

– 4 slices cooked bacon, chopped

– 1/2 cup sour cream

– 1/4 cup green onions, sliced

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a bowl, mix cauliflower, cheese, bacon, sour cream, and green onions.

3. Season with salt and pepper, then pour into a greased baking dish.

4. Bake 30 minutes until bubbly and golden.

Tips:

– Add extra cheese in the last 10 minutes for a crusty top.

– Save leftovers for quick lunches throughout the week.

FAQ:

– Can I use frozen cauliflower? Yes. Thaw and drain well before mixing.

27. Berry Chia Seed Pudding

You want a sweet treat that fits your bariatric meal plan. Berry chia seed pudding gives you creaminess without a big carb hit. It stays light and refreshing. Best of all, you can whip it up in minutes and chill it for a ready-to-eat dessert.

Here is why this dessert helps your routine. Chia seeds swell when they meet liquid, turning into a smooth, pudding-like texture. Fresh berries add color and bright flavor with minimal sugar. Each serving is about 100 calories, with a small amount of fat and a healthy fiber boost to help you feel full. It’s a simple, reliable option for a postmeal bite or a quick snack.

Here is the complete recipe you can follow exactly.

Servings: 4

Prep Time: 5 minutes

Cook Time: 0 minutes

Total Time: 5 minutes

Calories: 100 per serving

Nutrition Information:

Calories: 100

Protein: 3g

Carbohydrates: 10g

Fat: 5g

Fiber: 5g

Ingredients:

– 1/2 cup chia seeds

– 2 cups unsweetened almond milk

– 1 cup mixed berries (strawberries, blueberries)

– 1 tbsp honey or preferred sweetener to taste (optional)

Instructions:

1. In a bowl, whisk together chia seeds and almond milk.

2. Let the mixture sit about 10 minutes, then stir again to prevent clumping.

3. Refrigerate for at least 2 hours or overnight until thickened.

4. Serve topped with mixed berries and a light drizzle of honey if you like.

Tips:

– Add a splash of vanilla for extra flavor that still stays kid-friendly.

– This pudding can be made ahead and kept in the fridge for easy dessert or snack time.

Frequently Asked Questions:

– Can I use coconut milk instead? Yes, coconut milk gives a rich, creamy twist.

Indulge in sweetness without the guilt! Berry chia seed pudding is a deliciously creamy, high protein low carb dessert that you can prep in minutes – perfect for your bariatric meal plan!

Conclusion

Embracing a high protein low carb diet after bariatric surgery doesn’t mean sacrificing flavor or variety.

With these 27 recipes, meal prep becomes not only easy but enjoyable.

Experiment with these ideas, mix and match ingredients, and discover new favorites that fit your new lifestyle. Here’s to delicious meals that support your health and weight loss journey!

Frequently Asked Questions

What are some easy high protein low carb recipes for bariatric meal prep?

If you’re looking for easy high protein low carb recipes for bariatric meal prep, you’re in the right place! Some fantastic options include Cheesy Cauliflower Rice and Grilled Chicken Salad which not only taste great but also help you stay on track with your bariatric-friendly meals. These dishes are quick to make and can be prepared in batches for busy days!

How can I ensure my meals are bariatric-friendly and low in carbs?

To ensure your meals are bariatric-friendly and low in carbs, focus on incorporating lean proteins, plenty of vegetables, and healthy fats. Recipes like Stuffed Bell Peppers and Eggplant Lasagna are perfect examples. Always check labels for hidden sugars and opt for whole food ingredients to keep your meals nutritious and satisfying!

Are there quick snacks that fit a high protein low carb diet post-bariatric surgery?

Absolutely! Quick snacks like Greek Yogurt Parfait and Spicy Tuna Salad are perfect for staying fueled without piling on carbs. These snacks are high in protein and easy to prepare, making them ideal for busy lifestyles while supporting your healthy bariatric diet.

What are some meal prep ideas for weight loss after bariatric surgery?

When it comes to meal prep ideas for weight loss after bariatric surgery, consider dishes that are high in protein and low in carbohydrates. Options like Baked Egg Muffins and Cabbage Roll Casserole are great for batch cooking. They can be made ahead of time and stored in the fridge or freezer, ensuring you have satisfying meals ready to go whenever you need them!

How can I make my meal prep more enjoyable and varied?

Making your meal prep enjoyable and varied is all about exploring new flavors and ingredients! Try recipes like Garlic Butter Shrimp or Coconut Curry Chicken to shake things up. Incorporate seasonal vegetables and experiment with spices to keep your meals exciting while adhering to your high protein low carb recipes bariatric meal prep plan.