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Chipotle Lime Shrimp

Do you have a busy schedule this week?  Stay on track with these quick and easy chipotle lime shrimp!  I like to keep a bag of frozen shrimp on hand for the days I’m too tired to cook, haven’t made it to the grocery store, or need something simple for a busy night.  Pair pre-cooked frozen shrimp with some chipotle seasoning and fresh lime juice and dinner is ready to go!


Tofu Scramble

Tofu Scramble

Let’s talk about breakfast. I love it! But unfortunately I find myself eating eggs a lot and I’m getting a little tired of them. I was trying to think of high protein breakfast foods that weren’t the same old cooked eggs. Tofu is perfect in this situation! Now, I know tofu is thought of as boring and people think it’s just a lame (or gross) alternative to meat, but get excited because this recipe for tofu scramble is delicious.

The great thing about tofu is that it hardly has any flavor on it’s own which makes it super versatile. This tofu scramble has a ton of flavor and will keep you full for a good amount of time.

This recipe is considered vegan as well as vegetarian because it contains no animal products at all.


bowl of cauliflower rice

Cauliflower Fried Rice

This recipe for cauliflower fried rice is an excellent dish for lunch time, or even a light supper. With the mix of cauliflower and eggs, you get a perfect mix of protein and non-starchy vegetables. This recipe has only a few ingredients, and adds a big bang of flavor and nutrition!

Cauliflower Fried Rice

Cauliflower Fried Rice

While shopping at target the other day I found pre-chopped cauliflower! Talk about convenience.


You can purchase these cauliflower crumbles, or you can simply place cauliflower florets in a food processor and process it until it resembles rice. It’s actually very simple to “rice” the cauliflower in a food processor (and more cost effective) but this option is convenient and quick!

Follow the steps for a quick and delicious Asian inspired dish. 


Veggie Chili

 If you are looking for more ways to incorporate vegetables into your diet, this veggie chili is for you! This vegetarian chili especially delicious. It has black beans, red kidney beans, tomatoes, a ton of vegetables, and spice which makes it flavorful yet easy to make. This veggie chili is very flexible. You can add more or less of any of the vegetables or beans. This vegetarian chili is the perfect bowl of comfort food that you can eat guilt-free!



– Remember that protein should be the main component to your meal after bariatric surgery. Add tofu or cheese to the pot to increase the protein and keep the recipe vegetarian.

– To avoid drinking any liquid with your meals, strain solids from chili OR drink liquids from the chili before eating the solids.

Crustless Quiche

Two eggs and a piece of bacon walk into a bar. The bartender says, “Sorry, we don’t serve breakfast here.”

Good thing this isn’t a bar because life without eggs and bacon would be a sad life, indeed. But this isn’t your traditional eggs and bacon breakfast. This crustless quiche is simple, but is something you could serve for brunch.

The beautiful simplicity of a crustless quiche will do well for any crowd. If you are feeding a crowd, pair it with some plain greek yogurt and berries in small bowl.

Crustless Quiche

salad- side view

BLT Chopped Salad

Knowing that you should avoid certain food is not the same thing as not wanting a certain food (cue bread cravings.) The mind is a very strong thing. You can try all of the tricks- exercise, drink water, leave your house, etc, but every once in a while your brain just doesn’t quit. That’s how I felt last week (yes, dietitians have cravings and struggles too). I wanted a BLT sandwich. Really wanted one. So I did the most logical thing I could like of….I had a BLT…without the bread…plus some other yummy ingredients. Lo and behold, my craving was satisfied. If you are a BLT lover and a salad lover, then you will love this BLT Chopped Salad.

salad- side view


Baked Salmon and Broccoli

Life can be busy and hectic. When you get home the last thing you want to do slave over a hot stove. Simple, fast, homemade meals are becoming a necessity in this world. This easy baked salmon and broccoli recipe will provide an entire meal with a short prep time and easy clean up. Win!

This simple baked salmon and broccoli recipe serves one but can easily be modified so the entire family can enjoy. The salmon provides healthy fats and protein which will help curb cravings and keep you strong and full. The broccoli is a good source of vitamins and minerals as well as fiber to keep you body going and your digestive tract moving.

Baked Salmon and Broccoli

Baked Salmon and Broccoli

Follow the recipe below for a simple yet delicious meal.


Dutch Oven Roast

When I think roast, I think of family Sunday dinners. Wearing my Sunday best, a linen table cloth, the “good dishes” on my momma’s table, and way too many conversations going on at once. But when I think of roast, I also think about how much time and effort it takes into making it taste good. So I set out to combine a traditional family recipe and a convenient recipe I found on The Pioneer Woman blog— the outcome is this Dutch Oven Roast.

dutch oven roast

Good enough for Sunday, simple enough for Tuesday. 


Eating Well Made (Super) Easy

I have friends who love to cook. On weekends, they happily spend all day in the kitchen creating masterpieces. On weeknights, they somehow muster the energy to whip up amazing dinners for their families. They’re always on the lookout for a great new recipe, an exotic ingredient, or a fancy kitchen gadget. They read cookbooks for fun.

I am not like them.

I’m going to be honest with you: I’m no rock star in the kitchen. I like meals that are fast, simple, and convenient. I avoid fancy recipes, long ingredient lists, and dishes that involve actual cooking. I’ve been known to botch embarrassingly simple kitchen tasks.

You might think that in order to eat well, you need to put a lot of time, effort, and skill into food preparation. But eating well can be made easy. If you’re like me, don’t despair! There’s a lot you can do with a few simple ingredients in a short amount of time—and it doesn’t have to be flavorless or boring, either.

Eating Well Made (Super) Easy

Here are three recipes that are tasty, quick, and easy to prepare. They’re perfect for the kitchen-challenged, or for anyone who just needs a fast weeknight dinner idea.

  1. Cucumber Tuna Bites can be assembled in five minutes for lunch or dinner. They offer a perfect combo of protein and non-starchy veggie, not to mention fabulous flavor.IMG_0832
  2. Our Easy Tzatziki Sauce is another no-cook, five-minute recipe. For an easy weeknight dinner, you can pour it over steam-in-the-bag veggies and your choice of lean protein. You can also use it as a dip for raw veggies.IMG_0856
  3. Cauliflower Hummus requires a little more time and effort, but it’s worth it. In 30 minutes, you’ll have a delicious, creamy dip that’s less starchy and lower in fat than regular hummus.IMG_0849

And the best part? Not even I could screw these recipes up.

~Lizzie Hubbard, Dietetic Intern

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