Finding quick, nutritious meals that fit a bariatric-friendly diet can be challenging, especially when you’re pressed for time. However, eating well doesn’t have to mean spending hours in the kitchen. Here are five delicious, nutritious, and quick meals that you can whip up in under 20 minutes, ensuring you stay on track with your post-surgery dietary requirements.

1. Lemon-Dill Salmon with Asparagus

Ingredients:

• 4 oz salmon fillet
• 1 cup chopped asparagus
• Lemon juice and zest
• Fresh dill, chopped
• Salt and pepper to taste

Directions: Preheat your oven to 400°F (200°C). Place the salmon and asparagus on a baking sheet. Sprinkle with lemon zest, juice, and dill. Season with salt and pepper. Bake for 12-15 minutes until the salmon is cooked through and asparagus is tender.

Nutrition Per Serving: Calories: 300 | Fat: 15g | Carbohydrates: 10g | Protein: 35g | Fiber: 3g

2. Chicken Caesar Salad Wrap

Ingredients:

• 1 large whole wheat tortilla
• 6 oz grilled chicken breast, sliced
• 1 cup chopped romaine lettuce
• Caesar dressing (low-fat)
• Parmesan cheese, shredded

Directions: Lay the tortilla flat on a plate. Spread a thin layer of Caesar dressing over it. Top with lettuce, chicken, and a sprinkle of Parmesan. Roll up the tortilla tightly, cut in half, and serve.

Nutrition Per Serving: Calories: 350 | Fat: 9g | Carbohydrates: 18g | Protein: 48g | Fiber: 3g

3. Greek Yogurt and Berry Parfait

Ingredients:

• 1 cup plain Greek yogurt (low-fat)
• 1/2 cup mixed berries (strawberries, blueberries)
• 1 tablespoon honey
• A sprinkle of granola (optional)

Directions: In a glass, layer Greek yogurt, berries, and a drizzle of honey. Repeat the layers until the glass is filled. Top with a small sprinkle of granola for added texture.

Nutrition Per Serving: Calories: 190 | Fat: 1g | Carbohydrates: 25g | Protein: 20g | Fiber: 2g

4. Shrimp and Avocado Salad

Ingredients:

• 6 oz cooked shrimp
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, halved
• Juice of 1 lime
• Cilantro, chopped
• Salt and pepper to taste

Directions: In a bowl, combine shrimp, avocado, and cherry tomatoes. Squeeze lime juice over the mixture and toss with cilantro. Season with salt and pepper.

Nutrition Per Serving: Calories: 320 | Fat: 15g | Carbohydrates: 12g | Protein: 35g | Fiber: 6g

5. Turkey and Spinach Omelette

Ingredients:

• 3 egg whites
• 4 oz lean ground turkey, cooked
• 1 cup fresh spinach
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions: Heat olive oil in a skillet over medium heat. Pour in egg whites, allowing them to set slightly, then add cooked turkey and spinach. Season with salt and pepper. Fold omelette over and cook until set.

Nutrition Per Serving: Calories: 270 | Fat: 15g | Carbohydrates: 2g | Protein: 31g | Fiber: 1g

Conclusion

These quick, bariatric-friendly meals ensure you can enjoy delicious, nutritious food without spending too much time in the kitchen. Each recipe is designed to meet the needs of a post-bariatric surgery diet, focusing on high protein, low carbohydrate, and full of flavor.