1. Herb-Roasted Turkey Breast (High-Protein Main)

Serves: 4–6

Ingredients:

• 2–3 lb boneless turkey breast
• 2 tbsp olive oil or avocado oil spray
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried rosemary
• Salt and pepper to taste
• Fresh lemon juice (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Rub turkey breast with oil and seasonings.
3. Roast for 60–75 minutes or until internal temp reaches 165°F.
4. Slice thinly and serve with roasted veggies.

2. Cauliflower “Mash” with Greek Yogurt

Serves: 4

Ingredients:

• 1 large head cauliflower, chopped
• ¼ cup plain nonfat Greek yogurt
• 1 tbsp light butter or olive oil
• Garlic powder, salt, and pepper to taste

Instructions:

1. Steam cauliflower until tender.
2. Blend or mash with yogurt and butter.
3. Add seasonings and mix until creamy.

3. Protein-Packed Green Bean Casserole

Serves: 6

Ingredients:

• 1 lb fresh green beans, trimmed
• 1 cup cream of vegetable soup- WW
• ½ cup Greek yogurt
• ½ cup reduced-fat shredded cheese (like Swiss or mozzarella)
• ¼ cup crispy onions or almond slivers (optional for topping)

Instructions:

1. Steam green beans until tender-crisp.
2. Mix soup, yogurt, and cheese in a bowl; add beans.
3. Pour into baking dish, top with onions or almonds.
4. Bake at 350°F for 25–30 min.

4. Mini Turkey Meatballs with Cranberry Glaze

Serves: 4

Ingredients:

• 1 lb lean ground turkey
• 1 egg or egg substitute
• 2 tbsp oat flour or almond flour
• 1 tsp Italian seasoning
• Salt and pepper
• ¼ cup sugar-free cranberry sauce + 1 tbsp orange juice (for glaze)

Instructions:

1. Mix meatball ingredients and form into 1-inch balls.
2. Bake at 400°F for 15–20 min.
3. Warm cranberry sauce with orange juice; coat cooked meatballs.

“Note: Cranberry sauce (even sugar-free) is not recommended for patients within the first year after bariatric surgery due to acidity and texture. Use only if you are 1+ year postop and tolerate cranberry products well.”

Savory Herb Butter Glaze ( If >1yr PO)

• 1 tsp light butter
• 1–2 tbsp chicken broth
• Pinch garlic powder + parsley

5. Pumpkin Protein Mousse

Serves: 4

Ingredients:

• 1 cup canned pumpkin purée
• 1 scoop vanilla protein powder
• ½ cup light whipped topping (like Cool Whip Lite) or Greek yogurt
• 1 tsp pumpkin pie spice
• Sweetener of choice (like stevia or monk fruit)

Instructions:

1. Mix all ingredients until smooth and fluffy.
2. Chill for 30 min before serving.

6. Holiday Protein Hot Cocoa

Serves: 1

Ingredients:

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• 1 tsp unsweetened cocoa powder
• Stevia or monk fruit to taste
• Dash of cinnamon

Instructions:

1. Heat almond milk until warm (not boiling).
2. Whisk in protein powder, cocoa, and sweetener until smooth.