15-Minute Bariatric Recipes: Quick and Healthy Meals for Every Day

Many bariatric patients lead busy lives and may find it challenging to dedicate long hours to meal preparation. Having access to recipes that can be prepared in just 15 minutes helps them stick to their dietary plans without compromising on time.

After bariatric surgery, patients have specific nutritional requirements that need to be met within a limited calorie intake. As you progress towards a regular diet after the  liquid, puree, soft food phases, the focus is still high protein, but I also begin to reintroduce high fiber carbohydrates.

ıf you are l for a quick and  healthy bariatric meals that's perfect for your busy schedule? This bariatric recipes  are just what you need!

1. Pan Seared Salmon with Potato Salad

Ingredients:

For the Potato Salad (Single Serving):

• 🥔 1 medium potato
• 🧅 1 green onion stalk and half a red onion
• 🍅 4-5 cherry tomatoes
• 🌱 A bit of greens if available (I used basil)
• 🥒 2 small pickled cucumbers
• 🍋 For the dressing: lemon, olive oil, black pepper, sumac (optional)

For the Salmon:

• 🫒 1-2 tablespoons of olive oil 
• 1 small garlic clove
• Black pepper, salt, rosemary
• 1 slice of salmon fillet

Instructions:

1. Potatoes: Wash the potatoes and poke holes in them with a knife. Cook in the microwave at 900 watts for about 7 minutes.
2. Salmon: Marinate the salmon in a bowl with olive oil, grated garlic, and other spices. (Ideally, a longer marination period would be better, but it’s still great like this 😊)
3. Preheat the pan and cook the salmon for 5 minutes on each side.
4. Salad: Finely chop the red onion and green onion. Dice the pickled cucumbers and roughly chop the tomatoes.
5. Once the potatoes are cooked, dice them and mix with a few basil leaves. Drizzle with lemon juice and a bit of olive oil, and finally sprinkle with black pepper and sumac.
6. Serve the salmon with the salad 💙
   
   

2. Shrimp Taco With Lettuce

This Time, I'm Sharing a Shrimp Recipe  For You!

Ingredients:

• 🧡 1 bowl of shrimp
• 🧡 2 green peppers
• 🧡 3 garlic cloves
• 🧡 1 tablespoon tomato paste or 1 large tomato
• ❤️ 2 tablespoons olive oil
• ❤️ Grated lemon zest (a small amount)
• ❤️ Salt, black pepper, red pepper flakes
• ❤️ 2 tablespoons pickle juice (reduce salt accordingly)

For Serving:

• 🧡 1 tortillas (if you want) or lettuce leaves
• Optional toppings: grated cheese, cucumber, avocado, pickled jalapeños, corn, hot sauce 😉

Instructions:

1. Sauté Garlic and Peppers: Add olive oil and chopped garlic to a heated pan. Sauté for a bit, then add the peppers and cook for 1-2 minutes.
2. Cook Shrimp: Add the frozen shrimp (I take them out of the freezer while preparing the vegetables) and stir. Immediately add the spices.
3. Tomato Sauce: Continue sautéing with either tomato paste or grated tomato. I used tomato paste, so I added 2-3 tablespoons of water as well.
4. Final Touch: Stir in the pickle juice. The entire cooking process takes about 6-8 minutes.

Serving Suggestions:

• Tortillas: You can use whole wheat tortillas. Warm them slightly in a toaster, then add the shrimp mixture with grated cheese. Top with your favorite ingredients.
• 🥑 Avocado goes incredibly well.
• 🍋 Don't forget to squeeze some lemon on top before eating 😋
  
  
  

3. Grilled Chicken With Vegetables

Ingredients:

• 1 red bell pepper
• 1 green pepper
• 1 chicken breast
• Red pepper flakes, black pepper, salt, garlic powder
• 1 lemon
• Olive oil

Instructions:

1. Marinate the Chicken: Cut the chicken into pieces and mix in a bowl with the spices.
2. Prepare the Grill: Heat the grill and cook the vegetables with a bit of olive oil. On one side, place the chicken pieces.
3. Grill the Chicken: Wait for about 4 minutes, then flip the chicken pieces. Lower the grill's heat, and squeeze half a lemon over the chicken. Let it cook for another 2-3 minutes.
4. Serve: Plate the chicken with the grilled vegetables. Garnish with parsley and chopped green onions.
   
   

4. Mexican Soup 

You can also make it with other legumes like boiled chickpeas or green lentils. The taste is amazing 😋

Ingredients:

• ❤️ 3-4 green onions
• ❤️ 2 tablespoons olive oil
• ❤️ Half a bunch of parsley stems
• ❤️ 4 roasted peppers
• ❤️ 4 garlic cloves
• ❤️ 1 tablespoon tomato paste
• ❤️ 1 liter boiling water
• ❤️ 1 can boiled Mexican beans (I used Heinz)
• ❤️ 1 lemon
• ❤️ Salt, black pepper, red pepper flakes

Optional: You can serve with yogurt and fresh or dried mint.

Instructions:

1. Sauté Vegetables: In a heated pot, sauté the vegetables with tomato paste in olive oil for 2-3 minutes. If you like, you can add 1 grated tomato as well.
2. Add Water and Cook: Add the boiling water and cook for 10 minutes.
3. Season: Add salt, black pepper, and red pepper flakes.
4. Blend and Finish: Blend the soup and add the boiled legumes.
   
   

5.Marinated Beef Tenderloin with Broccoli and Corn

I got an amazing marinated beef tenderloin from supermarket ♥️. It was marinated with sun-dried tomatoes and a very special sauce. I told them I was going to cook quickly, so they gave me thin slices and the sauce on the side. It turned out incredibly delicious 😋.

Ingredients:

• Pre-marinated beef tenderloin
• Broccoli
• 2-3 garlic cloves
• Boiled corn (if you don't buy pre-boiled, you can boil it quickly in the air fryer)

Instructions:

1. Boil Broccoli: Boil water and cook the broccoli in a pot for 5-6 minutes.
2. Cook Beef: While the broccoli is boiling, heat a pan and add some oil (butter would be more flavorful). Cook the beef slices for about 5 minutes, flipping them occasionally. You don't need to sear it much as the slices are thin and very tender. Pour the sauce over the beef and cook for another 1-2 minutes.
3. Sauté Broccoli: In a heated pan, add olive oil and sauté crushed garlic for 1-2 minutes. Add the boiled broccoli and sauté for about 3 minutes.
4. Heat Corn: Heat the boiled corn in the same pan. I added a bit of taco seasoning along with salt for extra flavor.

I hope you enjoy these quick and delicious recipes!

Maintaining a proper bariatric diet is crucial for long-term success and health after surgery, as it helps ensure adequate nutrition, supports weight loss, and prevents complications.

If you have any questions or need personalized advice, feel free to reach out to me. Your health journey is unique, and I'm here to support you every step of the way!

Stay healthy and happy eating!