Stay hydrated! Your goal is to drink 64 oz. of fluids every day. Liquids should be low-calorie, low-sugar, noncarbonated, and caffeine-free.
Tired of plain water? Try infusing water with cucumbers, lemons, or limes. Simply add slices of cucumber, lemon, or lime to your bottle of water and enjoy!
Quick Vegetable Frittata
- PAM® Original No-Stick Cooking Spray
- ¾ cup thinly sliced yellow onion
- 3 cups chopped fresh spinach
- 2 teaspoons finely chopped garlic
- 1 can (14.5 oz each) Hunt’s® Petite Diced Tomatoes, drained well
- 1 tablespoon balsamic vinegar
- ¼ teaspoon ground black pepper
- 1 carton (16 oz each) Egg Beaters® Original
- Spray 10-inch ovenproof nonstick sauté pan with cooking spray; heat over medium-high heat. Add onion; cook and stir 3 minutes or until onion is tender. Add spinach and garlic; cook 2 to 3 minutes or until spinach wilts. Stir in drained tomatoes, vinegar and pepper.
- Pour Egg Beaters evenly over spinach mixture; cook 2 to 3 minutes or until edges begin to set. Gently pull edges back while tilting pan to allow Egg Beaters to run beneath. Repeat two times. Reduce heat to medium; cover. Cook 8 to 10 minutes or until top of frittata is almost set. Meanwhile, preheat broiler.
- Uncover; place skillet under broiler. Broil 2 minutes or until top is set and lightly browned. Cut into 4 wedges.
Makes 4 servings, 1 wedge each: 105 calories, 14 g protein, 9 g carbohydrate
- Leaf of lettuce from a head of romaine or butter leaf lettuce
- Thin slices of vegetables such as bell peppers, carrots, zucchini or cucumber
- 2 oz chicken or turkey
- 1 slice (1 oz) of reduced fat cheddar cheese
- Light Ranch dressing or light mayonnaise
In one lettuce leaf, layer 1 tsp light Ranch dressing or light mayonnaise, slices of vegetables, slices of turkey or chicken and cheese. Roll lettuce leaf to form a wrap.
1 wrap: 145 calories, 21 g protein, 10 g carbohydrate
Italian Bell Pepper
Recipe from The Bariatric Journey, Covidien
- 1 small onion, grated
- 1 egg
- ¼ cup chopped fresh Italian parsley leaves
- 3 tablespoons ketchup or tomato sauce
- 2 cloves garlic, minced
- 1 teaspoon salt
- ¼ teaspoon freshly ground black pepper
- ¼ cup grated Parmesan cheese
- ¼ cup quick “one minute” oats
- 1 pound lean ground turkey
- 4 bell peppers, halved and seeded (any color of bell pepper is good!)
- ½ cup marinara sauce (optional)
- Preheat the oven to 375 degrees F. Spray a 9x13 inch baking dish with nonstick cooking spray and set aside.
- Whisk the onion, egg, parsley, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and quick oats. Gently mix in the turkey until well combined.
- Fill the pepper halves with the turkey mixture, dividing equally. Each bell pepper will contain a little more than 1/3 cup of the meatball mixture. Arrange the stuffed peppers in the baking dish. Spoon 1 tablespoon of the marinara sauce (if using) over each bell pepper.
- Bake uncovered until the peppers are tender and beginning to brown, about 40-45 minutes. Transfer the Italian Bell Peppers to a platter and serve.
Makes 8 bell pepper halves. Serving size: ½ bell pepper: 130 calories, 18 g protein, 9 g carbohydrate