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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!


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. 


Buffalo Chicken Dip

I explore new foods and create recipes year round. Buffalo Chicken Dip is one of my new favorites. I am more creative with recipes during sports seasons…maybe because we have friends over more often and I want to try new things? Whatever the reason, I’m excited to share this new favorite with you!

I made this Buffalo Chicken Dip for a gathering this Sunday and it was a hit! The high protein, low carb nature of this recipe makes it great for post bariatric surgery or any weight loss plan.

I ate it with celery, but my husband and his carb loving friends opted for pita chips. It is versatile, flavorful, and easy— everything you need for a last minute party.


Buffalo Chicken Dip with celery


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


Cheesesteak Lettuce Wraps

When it comes to vegetables, peppers and onions will always be some of my favorites. I know I’m not alone! But there are times when we need a little variety outside of my typical chicken fajita bowls. Cheesesteak Lettuce Wraps come together fast and has little prep work, so it is great to whip up in a hurry.

Cheesesteak Lettuce Wraps


I have used butter lettuce as the wrap. It is a little bit crunchy, stronger than romaine and has a mild flavor. Worked out perfectly! What is your favorite lettuce to use in a wrap?


Fiesta Chicken Salad

Hi everyone! It’s Elise, the dietetic intern here this week.  I’m originally from Texas, and we definitely like to eat our fair share of fajitas and tacos back home.  However, sometimes taste fatigue can occur when just eating the “insides” of the fajita and taco!  Here is a recipe for a fiesta chicken salad that is full of flavor.


Fiesta chicken salad can be served by itself in a bowl, with sliced cucumber, in a celery boat, or better yet— with the WeightWise Protein pretzels! Any way you try it, fiesta chicken salad is a great way to mix up your meals.

Mediterranean Egg Muffins

Hello! This is Elise, the dietetic intern working with the dietitians!  I don’t know about you, but sometimes I get burnt out on just scrambling my eggs in the mornings.  I also don’t always give myself enough time to make breakfast each morning! Preparing these Mediterranean Egg Muffins in advance will save you time in the mornings and provide you with some yummy taste variety. FullSizeRender-2

Tuna Salad

I’m in a hurry. You’re in a hurry. We are ALL in a hurry most of the time. Especially in the middle of the day. I cannot tell you how many times I’ve had a patient tell me, “I need a lunch that is quick and convenient. Can you help me?” And my answer is, Yes! There are so many different meals that you can do in a time crunch. One of my favorites? Tuna salad. 

Tuna Salad

tuna saladYou can make tuna salad in just a few minutes. In fact, I made this tuna salad recipe in less than 5 minutes this morning before work! Some of my favorite ways to eat it? 

  • With the High Protein Pretzel Twists from the WeightWise store. Find them here
  • Rolled up in a Savoy Cabbage Leaf. 
  • On top of a red and green leaf salad. 

This quick and convenient lunch can be done up in so many ways! What is your favorite?? 

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stuffed bell peppers

Stuffed Mini Peppers

As football season comes to a close in the next few weeks, you might be getting tired of your “football party” recipes. I know I have been looking to mix it up for the last few weeks. These stuffed mini peppers fit the bill and I’m so excited to share the recipe with you! You should definitely put Stuffed Mini Peppers on your Super Bowl menu for next weekend! 

Let’s get cookin’…

ingredientsThis recipe is quick, easy, and flavorful! Gather these few ingredients- chicken sausage, diced tomatoes, mini bell peppers, avocado, and fresh cilantro. 

peeling sausageI love the al fresco brand for fully cooked chicken sausage. It is great protein, great tasting, and best of all- fully cooked so it cuts down on cooking time! Start by removing the casing from the chicken sausage. Use a paring knife to slice length wise down the sausage, then peel the casing off. 

ground sausageOnce the sausage has the casing removed, add it to a bowl. Use a beef masher to mash/grind the meat. 

ground sausage 2The end product will be small bits of chicken sausage for the stuffed mini peppers. 

avocadoNow we will start adding the extras to the chicken sausage for the filling. Slice an avocado in half and remove the pit. Use a spoon to scoop out the avocado from it’s peel. 

stuffing ingredientsAdd the can of diced tomatoes and green chilies, along with the fresh cilantro and avocado to the bowl with chicken sausage. Again use the beef masher to combine the ingredients. 

whole peppersWash and dry the mini peppers. Use assorted colors for a more beautiful platter! 

sliced peppersSlice the peppers in half length-wise and remove the seeds. 

stuffingTake a small amount of sausage mixture in a spoon/knife to start filling the mini peppers. 

stuffing peppersNow you want to start filling the peppers. Do not over fill however…you don’t want a mess in your oven. Just fill the to top of the pepper, not heaping! 

stuffed peppersLine the stuffed mini peppers in rows on a non-stick baking sheet. 

stuffed peppers 2Look how colorful and pretty they are?! You can also stuff a large bell pepper for your dinner later that day or for leftovers (like mine in the corner!). 

peppers with cheeseOnce the peppers are lined up on a baking sheet, sprinkle 2% shredded cheddar cheese over all of the peppers. 

stuffed bell peppersPlace the baking sheet under the broiler for 5-7 minutes (until cheese melts). 

chicken sausage stuffed peppersRemove the pepper from the broiler and arrange on a platter for guests to enjoy.Salsa and plain greek yogurt are great as a garnish for stuffed mini peppers. Enjoy the snacks and the game! ~Lauren 

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