Finding bariatric recipes that are simple, tasty and high in protein can make life after bariatric surgery feel so much easier. Whether you’ve just had a gastric sleeve or gastric bypass, or you’re years down the track and looking for fresh meal ideas to help you lose weight (or keep it off), having a go-to collection of bariatric friendly recipes means you will always have something nourishing on hand.

The recipes below are designed with bariatric patients in mind – balanced, satisfying, and easy to fit into your everyday menu. They’re perfect if you want meals that help you meet your protein goals without fuss.

TANDOORI CHICKEN SALAD

FROM YOUR COMPLETE GUIDE TO NUTRITION FOR WEIGHT LOSS SURGERY

A colourful, fresh chicken salad with plenty of protein. Coated in tandoori paste and paired with crisp veggies, this meal feels light but still helps hit your protein targets, making it a great option after weight loss surgery.

Makes 4 cups

Oil spray

400g skinless chicken, trimmed of fat, cut into

strips eg. breast, tenderloin or thigh

1 tablespoon Tandoori paste

1 Lebanese cucumber, cut into thin slices

1 cup snow peas, strings removed

½ cup low fat tzatziki

Few handfuls baby spinach leaves

Lemon wedges, to serve

Combine chicken with Tandoori paste and mix well until chicken is well coated with paste. Heat a frying pan that has been sprayed with oil. Add chicken and cook until it is cooked through. Combine cucumber, snow peas and baby spinach in a bowl. Divide salad between serving plates, top with chicken pieces and tzatziki and serve with lemon wedges.

Nutrition information (per cup): kilojoules 910, calories 218, protein 23g, fat 11.5g, saturated fat 3g, carbohydrate 4.5g, fibre 2g.

SATAY PRAWN STIR-FRY

FROM OUR FIFTY IN A FLASH RECIPE BOOK

This quick stir fry is a great way to get more seafood into your bariatric friendly eating plan. Packed with flavour and protein, it’s a perfect weeknight dinner for gastric sleeve and gastric bypass patients alike.

MAKES 4 SMALL SERVES

50g dry rice noodles

¼ cup natural crunchy peanut butter

¼ cup Carnation Light & Creamy evaporated milk,

with a tiny drop of coconut essence

2 teaspoons oyster sauce

1 tablespoon sweet chilli sauce

2 teaspoons soy sauce

2 teaspoons peanut oil

400g green prawns

½ red onion, cut into wedges

2 garlic cloves, crushed

1 cup snow peas, sliced

1 red capsicum, thinly sliced

Cook rice noodles according to instructions on packet. Set aside. To make sauce, combine the first five ingredients in a jug and set aside. Heat wok over high heat with 1 teaspoon of oil. Add prawns and stir-fry for a minute until the prawns turn pink. Remove prawns and set aside. Reheat the wok over high heat and add remaining oil. Add onion and garlic and stir-fry for 2 minutes. Add the snow peas and capsicum and stir-fry for 1 minute. Return the prawns to the wok, pour over satay sauce and stir-fry for 2 minutes or until the sauce just comes to the boil. Add the cooked noodles and stir until heated through.

Nutrition information (per cup): kilojoules 1515kJ, calories 362, protein 30.5g, fat 14g, saturated fat 2.5g, carbohydrate 26g, fibre 4.5g.

CHICKEN, PESTO AND PINENUT MINI MEATLOAVES

FROM OUR SINGLE SERVES RECIPE BOOK

Portable, freezable and perfectly portioned, these mini meatloaves are a bariatric friendly recipe that make hitting your protein goals simple.

MAKES 8 MINI MEATLOAVES

500g lean chicken mince

1 cup multigrain breadcrumbs

60g Parmesan cheese, grated

2 tablespoons basil pesto

1 tablespoon pine nuts, chopped

1 small red onion, grated

1 egg

Place ingredients in a bowl and mix well. Divide evenly into a muffin tray. Bake in a preheated oven at 180°C for 20 minutes or until cooked through and golden. Suitable to freeze

Nutrition information (per meatloaf): kilojoules 915, calories 218, protein 18g, fat 11.5g, saturated fat 3.5g, carbohydrate 11g, fibre 1g.

TUNA AND SWEET POTATO FRITTATAS

FROM YOUR COMPLETE GUIDE TO NUTRITION FOR WEIGHT LOSS SURGERY

These mini frittatas are ideal for patients looking for healthy recipes they can pack in a lunchbox or freeze for later. They’re soft, easy to digest, and balanced with protein, fibre and low GI carbs.

MAKES 4 CUPS (8 MINI FRITTATAS)

Oil spray

1½ cups sweet potato, peeled and diced into 1cm

cubes

5 eggs, lightly whisked

¼ cup low fat milk

185g tuna in spring water, drained well and flaked

125g can corn kernels, drained

½ small red onion, finely diced

1 tablespoon Parmesan cheese, finely grated

2 tablespoons chives, chopped

2 tablespoons oats

Freshly ground black pepper

Pre-heat oven to 180°C. Add the sweet potato to a medium saucepan, cover with cold water, bring to the boil and simmer for 5 minutes or until sweet potato is tender. Drain the sweet potato and set aside to cool a little. Spray 8 x ½ cup capacity muffin pans with oil spray. Combine the eggs, milk, tuna, corn, onion, Parmesan, chives and oats. Season with black pepper and then add in the sweet potato and stir gently to combine. Spoon this mixture evenly into the muffin pans. Bake for 20-30 minutes or until cooked through (cut into one of the frittatas with a knife - if there is no milky fluid and it is solid it is cooked). Remove from oven and let stand for 15 minutes. Serve warm or cold, with or without salad.

Nutrition information (per cup): kilojoules 970, calories 232, protein 19.5g, fat 9.5g, saturated fat 3g, carbohydrate 16g, fibre 2g.

BEEF NACHO BOWL

FROM OUR FIFTY IN A FLASH RECIPE BOOK

A lighter twist on a favourite – this beef nacho bowl is packed with protein and uses Greek yogurt instead of sour cream for a bariatric friendly swap. Customise with extra salad for a fresh, filling option that works well in a gastric sleeve or gastric bypass menu.

MAKES 4 SMALL SERVES

1 teaspoon olive oil

½ onion, grated

300g lean beef mince

1 teaspoon taco seasoning

4 tablespoons salsa

1 tomato, diced

½ red capsicum, diced

Baby cos lettuce, shredded

½ avocado, diced

2/3 cup grated tasty cheese

4 tablespoons Greek Yoghurt

Heat oil in a frying pan. Add onion and sauté until it softens. Add mince and brown. Add taco seasoning and salsa to mince and cook through. Divide mince between four bowls. Add tomato, capsicum, lettuce, avocado and cheese to bowls. Top each with a tablespoon of yoghurt to serve.

Nutrition information (per serve): kilojoules 1395, calories 333, protein 34g, fat 18g, saturated fat 8g, carbohydrate 7.5g, fibre 3.5g.

BRINGING IT ALL TOGETHER

These bariatric recipes show that eating after surgery doesn’t have to be complicated. From quick salads and stir-fries to portable frittatas and meatloaves, each recipe is designed to help you stay on track with your nutrition goals while still enjoying real food.

If you would like more bariatric friendly recipes, you might enjoy reading our Bariatric Lunch List Blog or our Bariatric Snack Blog. Both are packed with practical healthy bariatric ideas to keep your eating varied and enjoyable.

And if you would like even more, our collection of recipe books and guides are all available in our online store. Alongside our recipe books, you will also find vitamins, protein powder, and bariatric portion control plates and bowls, all available for you to shop with the code nfwls10 for a storewide discount.

Happy cooking!