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Metabolic and Bariatric Surgery Blog

Summer Salads for Bariatric Patients

May 02, 2018

Topics:

Recipes and Healthy Eating

Salads are a great way to add fresh fruits and veggies into your mealtimes. Eating fiber is important for maintaining healthy bowel function and also helps to keep you fuller for longer. Plus, the antioxdiants in fruits and vegetables help to fight cancer-causing free radicals. Choosing high protein ingredients to top your salad creates a well-balanced summertime meal.

Try one of these summer-inspired salad recipes when you are looking for a fresh, healthy summertime meal.

Salmon strawberry and feta

 







Makes 1-2 servings

Ingredients

2 strawberries
1 Tbsp feta cheese
8 walnuts
3oz salmon
1 cup baby spinach

Dressing

1 Tbsp balsamic vinegar

Method

  1. Bake or grill salmon until cooked through.
  2. Slice strawberries. 
  3. Mix sliced strawberries, feta cheese, walnuts, and baby spinach together with balsamic vinegar. Top with cooked salmon and enjoy!

Nutrition Facts*

317 calories
20g fat
8.3g carbohydrates
26.6g protein

Taco Salad








Makes 1-2 servings

Ingredients

2 ounces shredded chicken (made from chicken breast)
2 Tbsp black beans
2 Tbsp sweet corn kernels
1 Tbsp low fat shredded cheddar or Monterey Jack cheese
1 cup shredded Romaine lettuce
¼ avocado, mashed with garlic powder, salt and pepper
2 Tbsp salsa
2 Tbsp fat-free sour cream
1 lime wedge (optional)

Method

  1. Boil chicken breast in water until cook through. Cool, then shred chicken either with two forks (insert fork prongs with backs facing each other, then gently pull forks away from each other creating long, shredded pieces) or by using your fingers. 
  2. Place avocado in a bowl and mash together with garlic powder, salt, and pepper to create a quick guacamole. 
  3. Top shredded romaine lettuce with shredded chicken, black beans, corn, low fat cheese, mashed avocado, salsa, and fat free sour cream. If desired, squeeze lime wedge over salad before eating. Enjoy!

Nutrition Facts*

295 calories
15g fat
17.7g carbohydrates
20.5g protein

Mango Shrimp Salad









Makes 1-2 servings

Ingredients

¼ mango, diced
¼ avocado, sliced
1 cup spring mix
6 large Shrimp
2 Tbsp edamame
3 cherry tomatoes, halved
1 tsp red onion, chopped

Dressing

1 Tbsp lemon juice
1 tsp extra virgin olive oil
½ Tbsp cilantro, chopped
Salt and pepper

Method

  1. Sautee, bake, boil, or grill shrimp until no longer pink.
  2. If using frozen edemame, defrost or cook using package instructions. 
  3. Top spring mix with cooked shrimp, mango, avocado, edamame, cherry tomatoes, and red onion.
  4. To make dressing whisk lemon juice, extra virgin olive oil and cilantro together, adding salt and pepper to taste. Pour dressing on top of salad and enjoy. 

Nutrition Facts*

256 calories
14.4 g fat
21.2g carbohydrates
14.8g protein

*Nutrition facts are for one prepared salad using all ingredients listed. All nutrition facts are approximate.

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Learn about bariatric surgery and get the support you need to continue on your weight-loss journey. We offer workouts, recipes and tips from Bariatric Surgery program team members, and stories from patients like you.

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