Studies have proven that breakfast is the most important meal of the day to replenish your glucose supply to boost energy and focus levels. Without it, you are significantly more likely to binge eat, have trouble concentrating, and be less healthy. To avoid skipping your morning meal, we have curated nourishing, light bariatric breakfast recipes to help you feel great on your path to weight loss.
Important Breakfast Tips After Bariatric Surgery
A balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for maintaining a healthy weight. Be sure to drink an 8-ounce glass of water and eat a balanced breakfast.
Avocado egg toast
Ingredients
➡ 2 tablespoons of avocado
➡ 1 whole wheat thin
➡ 2 soft-boiled eggs
Directions
1. Pour water over the eggs in a small saucepan and quickly boil.
2. Reduce the heat to low and cook until the desired temperature.
3. Immediately plunge them into an ice bath after removing them from the water to prevent overcooking.
4. Toast the bread
5. Mash the avocados right on the toasted bread
6. Garnish two tablespoons of Chia Seeds
Enjoy!
Nutrition Facts: (per serving)
Calories: 172
Carbohydrates: 12g
Protein: 10g
Total Fat: 10g
Sugar: 1g
Makes 2 Servings
Time frame:
Pre-op: Not okay
Post-op: Wait at least 8 weeks post-op
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Nectarine Greek Yogurt
Ingredients
➡ 5.3 oz. Of non-fat Greek yogurt
➡ 1 oz. Of cashews
➡ 1 whole nectarine
Directions
1. Place Greek Yogurt in Bowl.
2. Top with fresh fruits, nuts, and dried fruits.
Enjoy!
Nutrition Facts: (per serving)
Calories: 305
Carbohydrates: 27g
Protein: 20g
Total Fat: 14g
Sugar: 15g
Makes 1 Serving
Pre-op: Not okay
Post-op: Phase 3
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Cottage Cheese Biscuit Dip
Ingredients
➡ 1/2 cup of low-fat cottage cheese
➡ 1/2 pack of Bevita biscuits
➡ 1 tablespoon of chia seed
Directions
1. Place cottage cheese in Bowl
2. Top with chia seeds
3. Use biscuits to dip
Enjoy!
Nutrition Facts: (per serving)
Calories: 165
Carbohydrates: 26g
Protein: 18g
Total Fat: 9g
Sugar: 8g
Makes 1 Serving
Pre-op: Not okay
Post-op: 8 weeks post-op
Low Carb Pancakes
Ingredients
➡ 2 large eggs
➡ 2 ounces (57 grams) of low-fat cottage cheese
➡ 1–2 teaspoons (2–4 grams) of stevia
➡ 1 teaspoon (5 mL) of vanilla extract
➡ 1 tablespoon (30 mL) of olive oil
➡ 1 scoop of unflavored protein powder
Directions
Blend or process the ingredients in a food processor until smooth. (thin with water to desired consistency)
Heat a pan over medium heat and add the olive oil.
Pour 1/4 of the batter into the pan and cook for 2–3 minutes, until golden.
Repeat with the remaining batter, then top with sugar-free syrup, sugar-free jam, fresh berries, or yogurt.
Nutrition Facts: (per serving)
Calories: 219
Carbohydrates: 5g
Protein: 22g
Total Fat: 12g
Sugar: 1g
Makes 2 Serving
Pre-op: Not okay
Post-op: Phase 3
Veggie Frittata
Ingredients
➡ 6 large eggs
➡1/3 cup of almond milk
➡4 cloves of garlic, minced
➡2 cups of kale, chopped
➡2 cups of bell peppers, chopped
➡1 ounce of crumbled feta
➡1 tablespoon of olive oil
➡salt and pepper to taste
Directions
Preheat the oven to 400°F
Whisk the eggs, milk, minced garlic, salt, and pepper together
Add the olive oil to an oven-safe skillet over medium heat.
Sauté the chopped kale and bell peppers, occasionally stirring until softened, or about 5–7 minutes.
Pour in the egg mixture and distribute it evenly. Sprinkle the feta over the top.
Bake 15–20 minutes in the skillet until the eggs are set, then season, slice, and serve.
Nutrition Facts: (per serving)
Calories: 205
Carbohydrates: 10g
Protein: 13g
Total Fat: 13g
Sugar: 5g
Makes 4 Serving
Pre-op: Not okay
Post-op: Phase 3
Veggie Egg Cups
Ingredients
➡ 10 large eggs
➡1/3 cup almond milk
➡1/4 cup of red onion, diced
➡1 cup of mushrooms, diced
➡1 cup of bell peppers, diced
➡1/2 cup of tomatoes, diced
➡1/2 cup of low-fat shredded cheese
➡2 tablespoons of olive oil
➡salt and pepper to taste
Directions
Preheat the oven to 350°F
Add the olive oil to a pan and sauté the vegetables over medium heat until softened.
Scoop the vegetables and cheese evenly into a greased, 12-cup muffin tin.
Mix the eggs, milk, salt, and pepper in a small bowl. Distribute the mixture equally into each cup of the muffin tin.
Bake for 20-25 minutes, or until set, and cool before serving
Nutrition Facts: (per serving)
Calories: 190
Carbohydrates: 5g
Protein: 14g
Total Fat: 12g
Sugar: 3g
Makes 6 Serving
Pre-op: Not okay
Post-op: Phase 3
Tofu Scramble
Ingredients
➡ 16 ounces of extra-firm tofu
➡ 1 tablespoons of olive oil
➡ half of red onion, chopped
➡ half of bell pepper, chopped
➡ 2 cups of spinach, chopped
➡ salt and pepper to taste
Directions
Drain the tofu and press it dry by setting it on a plate covered with a paper towel and placing a heavy object on top to press it for 10–15 minutes.
Crumble the tofu into small pieces in a bowl and set aside.
Add the olive oil to a pan over medium heat and then sauté the onions and garlic for 2–3 minutes.
Add the bell pepper and spinach. Sauté until the spinach is dark green and wilted.
Add the crumbled tofu to the pan and cook for 3–4 minutes, occasionally stirring to break up large clumps.
Season with salt and pepper before serving.
Nutrition Facts: (per serving)
Calories: 153
Carbohydrates: 5g
Protein: 12g
Total Fat: 10g
Sugar: 1g
Makes 4 Serving
Pre-op: Okay
Post-op: Phase 3
Mushroom & Spinach Omelet
Ingredients
➡ 2 eggs
➡ 2 cups baby spinach
➡ ½ cup sliced mushrooms
➡ 2-3 teaspoons almond milk or unsweetened coconut milk
➡ 1 teaspoon olive oil
➡ Salt and pepper to taste
Directions
Wash spinach and mushrooms. Saute in a pan until mushrooms are browned and spinach is wilted.
In a bowl beat eggs, milk, salt, and pepper together.
Add olive oil to a heated pan. Add egg mixture to the pan, swirling to distribute evenly.
When the eggs are set or cooked through add the spinach and mushroom mixture on top of one half of the eggs. Fold the other half over.
Serve while hot and enjoy
Nutrition Facts: (per serving)
Calories: 200
Carbohydrates: 6g
Protein: 15g
Total Fat: 13g
Sugar: 3g
Makes 1 Serving
Pre-op: Okay
Post-op: Phase 3
These bariatric recipes will help you make a meal plan that supports your weight loss goals. A healthy bariatric diet is low in calories, but it still offers all of the essential nutrients your body needs. The truth is, there is a healthier substitute for any food you can think of! For instance, exchanging rice and pasta with whole grains is a simple change you can make to improve your health significantly. This is not only good for your waistline, but it will also help you avoid many associated diseases. If you liked these breakfast ideas, check out these bariatric dinner recipes!
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