Stage 4 Bariatric Recipes
This stage begins as instructed by Dr. Houston and lasts until 75% or more of your estimated weight loss has been achieved. You are now approved to consume a variety of solid protein sources.
Your goals in this stage are:
Drink at least 64 fluid ounces to ensure you stay hydrated.
Consume 60 to 80 grams of protein daily to combat any potential hair loss, regulate metabolism, and
retain your lean body mass.
Take your vitamins as prescribed by your healthcare team.
To ensure you are meeting your daily nutritional needs:
Weigh your food on a food scale.
Track your nutrition in the Baritastic app.
To meet the daily minimum protein requirement:
Consume 3 meals daily.
Each meal should contain 3 oz or 20 grams of protein.
Separate eating and drinking by 30 minutes before and after meals.
Protein should be consumed first followed by a non-starchy vegetable if room permits.
Additional notes:
As long as you consistently meet your daily fluid goals, a limited amount of caffeine is now permitted.
Avoid raw vegetables or raw seafood until 3 months post-op.
Turkey and Vegetable Stir-Fry
3 oz turkey tenderloin, sliced
1 cup mixed vegetables (bell peppers, broccoli, bean sprouts)
1/4 cup sliced onions
1/4 cup sliced mushrooms
1 tbsp soy sauce
1/2 tsp minced garlic
Instructions: Heat a non-stick skillet over medium-high heat. Add sliced turkey tenderloin and cook until browned. Add mixed vegetables, onions, mushrooms, soy sauce, and minced garlic. Stir-fry until vegetables are tender and turkey is cooked through.
Baked Salmon with Roasted Vegetables
3 oz baked salmon filet
1 cup mixed roasted vegetables (asparagus, cauliflower, carrots)
Salt and pepper to taste
Instructions: Preheat oven to 375°F (190°C). Place the salmon filet on a baking sheet lined with parchment paper. Season with salt and pepper. Arrange mixed vegetables on another baking sheet, spray with cooking spray, and season with salt and pepper. Bake salmon and vegetables for 15-20 minutes or until salmon flakes easily with a fork and vegetables are tender.
Shrimp and Zucchini Noodles
3 oz grilled shrimp
1 cup zucchini noodles
1/4 cup diced tomatoes
1/4 cup chopped spinach
Fat-free, sugar-free marinara sauce
Instructions: Grill or sauté shrimp until cooked through. Spiralize zucchini to make noodles. In a pan, heat diced tomatoes and spinach until wilted. Add zucchini noodles and cooked shrimp to the pan, heat until warmed through. Serve with fat-free, sugar-free marinara sauce.
Egg White Omelette with Turkey Bacon
3 egg whites
2 slices turkey bacon
1/4 cup diced bell peppers
1/4 cup diced onions
Cooking spray for cooking
Instructions: Spray a non-stick skillet with cooking spray and heat over medium heat. Pour egg whites into the skillet and cook until set. Add diced bell peppers and onions to one side of the omelet. Fold the omelet over the vegetables. Cook turkey bacon according to package instructions.
Grilled Chicken and Vegetable Skewers
3 oz grilled chicken breast, cubed
Assorted vegetable skewers (bell peppers, mushrooms, zucchini)
Fat-free, sugar-free BBQ sauce for dipping
Instructions: Thread cubed chicken breast and assorted vegetables onto skewers. Grill skewers until chicken is cooked through and vegetables are tender. Serve with fat-free, sugar-free BBQ sauce for dipping.
Turkey Sausage with Sautéed Spinach
2 turkey sausage links
1 cup sautéed spinach with minced garlic
Cooking spray for sautéing
Instructions: Cook turkey sausage links according to package instructions. Sauté spinach with minced garlic in a non-stick skillet until wilted.
Baked Cod with Steamed Broccoli
3 oz baked cod filet
1 cup steamed broccoli
Lemon juice for drizzling
Instructions: Preheat oven to 375°F (190°C). Place cod filet on a baking sheet lined with parchment paper. Season with salt, pepper, and lemon juice. Bake for 15-20 minutes or until cod flakes easily with a fork. Steam broccoli until tender
Reminder: No raw vegetables until 3 months post-op!
Tuna Salad Lettuce Wraps
3 oz canned tuna, drained
Lettuce leaves for wrapping
1/4 cup diced cucumbers
1/4 cup diced tomatoes
Fat-free, sugar-free mayo or Greek yogurt
Instructions: Mix canned tuna with diced cucumbers and tomatoes. Spoon tuna mixture onto lettuce leaves and wrap. Serve with fat-free, sugar-free mayo or Greek yogurt.
Grilled Shrimp and Vegetable Salad
3 oz grilled shrimp
Mixed greens (spinach, lettuce)
1/4 cup sliced bell peppers
1/4 cup sliced cucumbers
Fat-free, sugar-free Italian dressing
Instructions: Grill shrimp until cooked through. Mix greens, bell peppers, and cucumbers in a bowl. Add grilled shrimp to the salad. Drizzle with fat-free, sugar-free Italian dressing.
Grilled Chicken Salad
3 oz grilled chicken breast
2 cups mixed greens
1/2 cup cherry tomatoes, halved
1/4 cup sliced bell peppers
1/4 cup sliced cucumbers
Fat-free, sugar-free balsamic vinaigrette
Instructions: Grill chicken breast until cooked through. Combine mixed greens, cherry tomatoes, bell peppers, and cucumbers in a large bowl. Slice grilled chicken and add to the salad. Drizzle with fat-free, sugar-free balsamic vinaigrette.
