Discover bariatric recipes made for you! Bitsy is a free smartphone app and website that provides recipe recommendations personalized to the individual’s type of surgery, pre-op, post-op, clears, fulls and a variety of back-on-track recipes.
What are you eating today? 13 delicious guilt-free recipes designed for a eating healthy. All completely sugar-free, nut-free and chock-full of protein!
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Raspberry Cheesecake Oreo Crust th
wi
Oreo crust • 1/2 cup chia seed meal • 1/2 cup chocolate protein powder • 1/2 cup dark cocoa powder • 1/3 cup butter melted • 1 tsp vanilla • 1/2 cup granulated sugar substitute
10
g
Protein per serving
Mix all ingredients. Press firmly into the base of a spring form pan. Bake at 325 for 20 minutes. Let cool.
Raspberry Vanilla Filling • 3 pkg cream cheese • 3 eggs • 1 cup vanilla casein protein • 1/2 cup Ready-to-drink protein drink or heavy cream • 2 tsp lemon zest or extract • 3/4 cup granulated sugar substitute • 1 tbsp vanilla • 1/2 cup fresh raspberries Mix room temperature cream cheese, eggs, protein drink, lemon extract, vanilla and stevia together in a mixer stand until smooth. Gently fold in fresh raspberries. Pour over crust. Bake at 350 for 20 minutes. Reduce temp. Bake 25-28 minutes at 300. Let cool, and serve the next day.
Nutritional Facts Crust (24 slices) Serving Size............................ 12 g Calories................................... 29 Total Fat................................... 1.7g Total Carbohydrates.............. 2.1g Dietary Fiber........................... 1.4g Protein..................................... 2.9g
Cheesecake (24 slices) Serving Size........................... 30 g Calories.................................. 75 Total Fat................................. 4.8g Total Carbohydrates.............. 1.2g Sugars.................................... 0.5g Protein................................... 6.7g
Egg Muffin Frittatas Ingredients • 6 large eggs • 1/2 cup unflavoured protein powder • 1/2 cup plain greek yogurt • 1 tsp baking powder • 1/8 cup green onion • 1/2 cup sharp shredded cheese • 1 tsp garlic powder • 1/2 tsp onion powder
9
g
Protein per serving
Mix all ingredients together and pour into muffin tin. Bake at 350°F for 15-20 minutes.
Nutritional Facts
(makes 12)
Serving Size........................... 45g Calories.................................. 73 Total Fat................................. 3.3g Total Carbohydrates.............. 1.6g Sugars.................................... 0.8g Protein................................... 9.3g
Cinnamon Drizzle Donuts Donut Batter • 1 cup unflavoured protein • 1/2 cup chia seeds meal • 1/2 cup coconut meal • 1 cup granulated sugar substitute • 1/2 cup brown sugar substitute • 2 tsp baking powder • 1 tsp ground cinnamon • 1/2 tsp ground nutmeg • 1/2 tsp saltwater • 1 extra-large egg, lightly beaten • 1 cup Ready-to-drink vanilla protein • 1/4 cups whole water • 2 tbsp unsalted butter, melted • 2 tbsp vanilla extract
8
g
Protein per serving
Topping • 8 tablespoons (1 stick) unsalted butter • 1/4 cup brown sugar substitute • 1/2 teaspoon ground cinnamon Bake at 350°F for 12-14 mins. Brush with butter and then dip in cinnamon sugar mix.
Nutritional Facts
(24 donuts)
Serving Size............................ 32 g Calories................................... 65 Total Fat................................... 2.8g Total Carbohydrates.............. 3.2g Dietary Fiber........................... 1.6g Sugars...................................... 0.7g Protein..................................... 7.8g
Cinnamon Swirl Protein Bread Ingredients • 1 cup vanilla casein protein powder • 1/2 cup coconut flour • 1/2 cup flax flour • 1/4 cup psyllium fiber • 6 eggs • 1 cup granulated sugar substitute • 1/4 cup cinnamon
11
per serving
Mix everything but cinnamon. Reserve 1/3 batter and add in cinnamon. Pour batter in loaf pan, pour cinnamon batter in and swirl. Bake 45-50 mins at 350°F
Nutritional Facts
(18 Slices)
Serving Size........................... 48 g Calories.................................. 109 Total Fat................................. 4.0g Total Carbohydrates.............. 10.3g Dietary Fiber.......................... 9.0g Sugars.................................... 0.8g Protein................................... 10.9g
g
Protein
Everything Bagels Ingredients • 1 cup unflavored whey protein • 1/2 cup flax seed meal • 1/2 cup sesame seed meal • 1/2 cup psyllium husk powder • 1 tbsp baking soda • 1/2 tsp salt • 1 tbsp parsley • 1 tsp garlic powder • 1 tsp onion powder • 1 tsp mustard powder • 1/3 cup sharp cheese • 2 eggs • 1 tbsp olive oil • 1/2 cup Greek yogurt
14
g
Protein per serving
Mix together. Pour mixture into a piping bag or large freezer bag and cut the corner. Pipe into a large donut baking tray. Mix 2 tbsp each of: diced onion, sesame seeds, poppy seeds, minced garlic. Sprinkle generously over bagels in pan before baking. Bake at 350 for 20 mins.
Nutritional Facts
(Makes 12)
Serving Size........................... 51 g Calories.................................. 160 Total Fat................................. 7.5g Total Carbohydrates.............. 9.9g Dietary Fiber.......................... 6.9g Sugars.................................... 0.9g Protein................................... 13.7g
Protein Pizza Ingredients • 1/2 cup flax meal • 1/4 cup coconut flour • 1 cup unflavored protein • 1 cup shredded sharp cheeses • 1 tsp baking powder g • 2 tsp dried parsley Protein per serving • 1/2 tsp garlic powder • 1 tsp onion powder • 1 tsp dried mustard • 1/2 tsp salt • 1/2 cup cauliflower (steamed and blended) • 1/3 cup egg whites • 2 large eggs • 1/2 cup Greek yogurt
20
Mix dry ingredients together. Steam cauliflower and then place in cheesecloth or a dishcloth and squeeze out all the moisture. Add wet ingredients and mix well, then add in dry ingredients. Pour batter and cook in a frying pan like a giant pancake (made 4 total) Flip halfway through cooking. Add sugar-free tomato sauce, some thinly sliced Spanish chorizo sausage, onions, diced cherry tomatoes, fresh spinach and some grated mixed cheeses. Bake for 12-15 minutes at 350°F until cheese is bubbly and ready to serve.
Nutritional Facts
(8 slices) Serving Size........................... 79 g Calories.................................. 166 Total Fat................................. 5.1g Total Carbohydrates.............. 12.0g Dietary Fiber.......................... 5.3g Sugars.................................... 2.6g Protein................................... 20.2g
Slimbits
Sour Cream Glazed
• 1/2 cup unflavoured protein • 1/3 cup flax • 1/3 cup coconut flour • 1 tsp baking powder • 1/2 tsp nutmeg • 1/2 tsp cinnamon • 1/2 cup granulated sugar substitute • 1/2 cup greek yogurt plain • 1/4 cup butter melted • 1 egg • 1 tsp vanilla
3
g
Protein per serving
Cherry
• 1/4 cup plain protein • 1/8 cup coconut flour • 1/4 cup flax • 1/8 cup coconut oil • 1/2 cup granulated sugar substitute • 1 package sugar-free Jello • 1/4 cup Greek yogurt
Chocolate
• 1/4 cup chocolate protein • 1/8 cup coconut flour • 1/4 cup flax • 1/8 cup coconut oil • 1/2 cup granulated sugar substitute • 1/4 cup cocoa powder • 1/4 cup Greek yogurt
Glaze
• 1/4 cup vanilla protein powder • 1/4 cup granulated sugar substitute • 1/4 cup water
Bake at 350 in pop cake tin for 8-12 minutes or in cake pop maker for 3-5 minutes.
Nutritional Facts
(makes 24)
Serving Size........................... 21 g Calories.................................. 35 Total Fat................................. 1.5g Total Carbohydrates.............. 2.1g Dietary Fiber.......................... 1.2g Protein................................... 3.1g
Lazy Lazagna Noodles
• 2 large eggplants • Peeled sliced long and thin like lasagna noodles
Cheese Mix • 2 cups low-fat ricotta cheese • 3 eggs • 3 green onions, chopped • 1/2 cup unflavoured protein • 3 cups shredded mozzarella cheese • 1⁄2 cup parmesan cheese
18
g
Protein per serving
Meat Sauce
• 1 lbs ground bison, beef or turkey • 1/2 cup onion • 1 cup diced spinach or kale • 1/2 cup grated carrots • 1 cup red or green peppers • 1 cup mushrooms • Other veggies to taste • 1 can sugar free tomato sauce • 1/2 cup unflavoured protein • Simmer until tender Preheat oven to 425°F. Spray cookie sheet, arrange eggplant slices and season with salt and pepper. Cook slices 5 minutes on each side. Layer your lasagna and bake at 350°F for 45 -55 mins.
Nutritional Facts Serving Size............................ 128 g Total Fat................................... 7.5g Total Carbohydrates.............. 6.2g Dietary Fiber........................... 1.9g Sugars...................................... 2.3g Protein..................................... 18.1g
Macaroons Ingredients • 1/2 cup egg whites • 1/4 cup granulated sugar substitute • 1/2 cup casein vanilla protein powder (you can also use whey) • 1.5 cup unsweetened shredded coconut
3
Protein per serving
Form into balls and bake on parchment paper for 20 minutes at 300°F
Nutritional Facts
(makes 24)
Serving Size........................... 16 g Calories.................................. 59 Total Fat................................. 4.3g Total Carbohydrates.............. 1.9g Dietary Fiber.......................... 1.1g Sugars.................................... 0.7g Protein................................... 3.2g
g
Better than Red Lobster Biscuits Ingredients • 1 cup quick oats (blend in a blender) • 1 cup unflavored protein • 1 tsp baking powder • 2 tsp dried parsley • 1 tsp garlic powder • 1 tsp dried mustard • 1/2 tsp salt • 1 cup grated sharp cheese • 2 large eggs • 1 tbsp olive oil • 1/2 cup Greek yogurt
11
g
Protein per serving
Drop onto parchment paper. Bake at 350°F for 12-15 minutes. Butter Topping: Melt 2 tbsp butter in a bowl. Stir in 1/2 tsp garlic powder and parsley flakes. Use a pastry brush to spread garlic butter over tops of biscuits while they are still hot.
Nutritional Facts
(makes 24)
Serving Size........................... 22 g Calories.................................. 59 Total Fat................................. 2.2g Saturated Fat......................... 0.8g Total Carbohydrates.............. 3.2g Protein................................... 10.5g
No Bake Raspberry Coconut Balls Ingredients • 1/2 cup Greek yogurt • 1/4 cup coconut oil softened • 1 cup unsweetened shredded coconut • 1 cup casein vanilla protein powder • 1 package sugar free raspberry Jello mix
5
g
Protein per serving
Mix together all ingredients except raspberry jello mix. Scoop dough and squeeze until more compact, then roll between hands into evenly sized balls. Then roll balls into in jello mix until evenly coated. Chill for 1 hour minimum. Freezes well.
Nutritional Facts
(makes 24)
Serving Size........................... 19 g Calories.................................. 59 Total Fat................................. 3.6g Carbohydrates....................... 1.6g Dietary Fiber.......................... 0.8g Sugars.................................... 0.6g Protein................................... 4.6g
Chocolate Mint Donuts Donut Batter • 1 cup whey chocolate protein powder • 2 tbsp dark chocolate cocoa • 1 tsp baking powder • 1/2 cup Greek yogurt • 2 Egg Whites • 2 Whole eggs • 1/2 cup baking Stevia • 1/3 cup Mint Chocolate Chips
6
g
Protein per serving
Icing
• 1 cup whey chocolate protein powder • 1/2 cup Greek yogurt • 1/4 tsp of mint flavouring extract • 2 Tablespoons Liquid Stevia Mix donut ingredients together, and place into a zip lock bag with one corner cut out, or use an icing bag and pipe into a donut baking pan. Bake for 12-15 minutes at 350°F. Then let cool and ice with the icing recipe.
Nutritional Facts
(makes 24)
Serving Size........................... 24 g Calories.................................. 45 Total Fat................................. 1.5g Total Carbohydrates.............. 2.9g Dietary Fiber........................... 0.9g Protein..................................... 6.2g