10 Single Serving Meals You Need in Your Bariatric Life

Planning healthy meals that work with your bariatric diet can be tough. You need these recipes in your life!

Traditionally we find ourselves in one of these two boats:

• Tasty, but unhealthy OR
• Healthy, but not tasty

Try our alternative: Tasty and healthy
Have your bariatric meals left you unsatisfied? The dietary restriction that comes with being a bariatric patient can be frustrating to put it lightly. What if you didn’t have to sacrifice the foods you love or your weight loss progress?

Weight loss is a numbers game, plain and simple. If we are regularly in a calorie surplus we gain weight, if we eat fewer calories than you burn we lose weight. It really is that simple. Then why can it be so hard to lose weight on a consistent basis? One possibility is that we are accidentally eating more than we think we are.

Effective meal preparation and portion control solve this problem altogether. If you want guilt-free, delicious and portion controlled meals that work with any meal plan you need to try these recipes!

All of these are single serving which makes portion control as simple as it can be. Make an entire batch and save the rest for days to come for stress-free meal planning and deliciousness!

Chicken, Bacon and Ranch Wonton Cupcakes

This recipe brings all of your favorite flavors together in a tight, organized package. Who says you can’t enjoy the perfectly married flavor of bacon and ranch while losing weight? Light ranch seasoning, bacon and lean chicken breast make this an unbeatable option for healthy eating. Makes 12 Wonton Cups.

INGREDIENTS
1 lb uncooked boneless, skinless chicken breasts
1 tablespoon ranch seasoning
2 teaspoons canola oil
5 slices center cut bacon, cooked crisp and chopped
¾ cup yogurt-based ranch dressing (such as Bolthouse Farms)
24 wonton wrappers
4 oz 2% shredded sharp cheddar

NUTRITION INFORMATION PER CUP:
152 calories
10 g carbs
6 g fat
14 g protein

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Sesame Chicken Wonton Cups

If Asian fusion in a crispy package isn’t enough to get you excited then we have a bigger problem on our hands. Chicken doesn’t have to be boring and bland. Don’t forget the sesame seeds and the cilantro to really make this one stand out! Makes 24 Wonton Cups.

INGREDIENTS
8 ounces boneless, skinless chicken breast
cooking spray
24 wonton wrappers, about 6 oz.
2 tablespoons tahini
2 tablespoons soy sauce or tamari sauce
2 tablespoons maple syrup
2 tablespoons mayonnaise
½ cup thinly sliced snow peas
½ cup shredded carrot
½ cup thinly sliced scallions
2 tablespoons chopped basil and/or cilantro
black sesame seeds for garnish, optional

NUTRITION INFORMATION PER CUPCAKE:
152 calories
10 g carbs
6 g fat
14 g protein

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Meatloaf Muffin with Mashed Potato Frosting

While this one is a different play on the cup-cake you must give it a chance. If you like the staple of meatloaf and mashed potatoes you’ll love every perfect bite of this healthy pairing. Use lean ground beef or turkey (at least 93% lean) and you can fit this into any diet. Makes 12 Cupcakes.

INGREDIENTS
For the Meatloaf Cupcakes:
1.3 lb 93% lean ground turkey
1 cup grated zucchini, all moisture squeezed dry with paper towel
2 tbsp onion, minced
1/2 cup seasoned breadcrumbs
1/4 cup ketchup
1 egg
1 tsp kosher salt

For the Skinny Mashed Potato “Frosting”:
1 lb (about 2 medium) Yukon gold potatoes, peeled and cubed
2 large garlic cloves, peeled and halved
2 tbsp fat free sour cream
2 tbsp fat free chicken broth
1 tbsp skim milk
1/2 tbsp light butter
kosher salt to taste
dash of fresh ground pepper
2 tbsp fresh thyme

NUTRITION INFORMATION PER CUPCAKE:
120 calories
12.25 g carbs
4.25 g fat
9 g protein

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Chicken Broccoli Alfredo Wonton Cupcakes

When you want a healthy meal it normally won’t include creamy Alfredo at any capacity. Luckily you’re reading this recipe and will love how it can fit easily into your bariatric diet whether you are maintaining your current weight or are still on your journey to your goal weight. The Italian seasoning and light Alfredo sauce makes this feel like a cheat meal, you will come back to this one many times! Makes 12 Cups.

INGREDIENTS
1 ½ teaspoons olive oil
1 cup broccoli florets, chopped small
2 cups cooked shredded or diced chicken breast
1 cup light Alfredo sauce
½ teaspoon Italian seasoning
1/8 teaspoon black pepper
24 wonton wrappers
1 ½ cup shredded 2% Mozzarella cheese
1 tablespoon grated Parmesan cheese

NUTRITION INFORMATION PER CUP:
130 calories
9 g carbs
5 g fat
13 g protein

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Skinny Meatloaf Muffins with BBQ Sauce

This one is just in time for summer! No need to kick the bbq for good when options like these delicious muffins are in the cards. Using lean turkey or ground beef makes it a no-brainer for the health-conscious and the foodie alike. Don’t skimp on the Worcestershire sauce and experiment with different bbq sauces! Makes 9 Servings.

INGREDIENTS
1 package (~1.25 pounds) 99% fat-free ground turkey breast
½ cup bread crumbs
1 cup onions, finely diced
1 egg
2 tablespoons Worcestershire sauce
½ cup barbecue
¼ teaspoon salt
Fresh ground pepper, to taste

NUTRITION INFORMATION PER CUP:
115 calories
18 g carbs
2 g fat
18 g protein

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Crunchy Taco Cups

Mexican food is normally packed with cheese, cream and unnecessary fats. These traditionally calorie dense choices lead to blissful overeating. If you make these taco cups you’ll get the best of both worlds: delicious, south-of-the-boarder taste without the guilt that normally follows! We like reduced sodium taco seasoning. It tastes just as good and it’s best to avoid excessive sodium when we can. If you are feeling “fancy,” substitute the Rotel tomatoes with some freshly diced tomatoes. The fresh tomatoes and thin layer of melted cheese makes this an instant classic. Makes 12 Taco Cups.

INGREDIENTS
1 lb lean ground beef, browned and drained
1 envelope (3 tablespoons) taco seasoning
1 (10-oz) can Ro-Tel Diced Tomatoes and Green Chiles
1½ cups sharp cheddar cheese, shredded (or Mexican blend)
24 wonton wrappers

NUTRITION INFORMATION PER CUP:
178 calories
10.4 g carbs
7.3 g fat
16.8 g protein

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Chicken Cordon Bleu Wonton Cupcakes

Chicken Cordon Bleu may make you think of a generic banquet hall buffet, but give this a try and you’ll have a change of heart. One thing that Chicken Cordon Blue has gotten right is the combination of smooth cheese and delicious ham paired with lean, healthy chicken. Those aspects aren’t lost here in this perfect “cupcake.” Makes 12 “Cupcakes.

INGREDIENTS
12 oz (2 ½ cups) cooked diced or shredded chicken breast
3 oz thinly sliced deli ham, chopped
8 wedges of The Laughing Cow Light Swiss Cheese Wedges, chopped
1 teaspoon mustard
24 wonton wrappers
6 slices 2% Swiss Cheese, each cut into 4 equal pieces
0.75 oz seasoned croutons, crushed

NUTRITION INFORMATION PER CUP:
152 calories
10 g carbs
4 g fat
17 g protein

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Crab Salad in Crisp Wonton Cup

We need variety in our diets, otherwise we get burnt out on foods we may even love and have loved for years! Chicken and beef are great, but we need an offering from the sea to round out our diet. These crab salad cups are just what you need if you’re missing that taste of the ocean! Makes 18 “Cupcakes” (6 Servings) 1 Serving is 3 Cups!

INGREDIENTS
For the Wonton Cups:
Cooking spray
18 wonton wrappers
2 teaspoons canola oil
1/4 teaspoon salt

For the Dressing:
1 teaspoon lime zest
2 tablespoons fresh lime juice
1/4 teaspoons salt
1/8 teaspoon black pepper
1/2 teaspoon dried hot red pepper flakes
2 tablespoons olive oil

For the Salad:
1/2 pound lump crabmeat
1 stalk celery
1/2 cup finely diced mango
1/4 cup thinly sliced scallions
2 tablespoons coarsely chopped fresh cilantro leaves

NUTRITION INFORMATION PER CUP:
170 calories
17 g carbs
7 g fat
9 g protein

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Thai Chicken Salad Wonton Cups

Chicken salad can be about as fun as waiting at the DMV, are we right? Add some Thai flavor to this bland classic and you’re really onto something here. Chicken can be so versatile and that is apparent in this delicious chicken salad cup. The wonton cup gives the necessary crunch to the salad. The lime and sesame seeds really give this the distinct Thai flavor you are sure to love. Makes 12 Cups.

INGREDIENTS
12 wonton wrappers

Dressing:
1 garlic, smashed
1½ tbsp lime juice
2 tsp rice vinegar
2½ tsp fish sauce
1 tsp soy sauce
1½ tbsp canola oil (or grape seed, vegetable or other neutral flavoured oil)
1 tsp sugar (or honey)
1 – 2 birds eye chilli, deseeded and finely chopped (or 1 – 2 tsp of chili paste or hot sauce)

Chicken Salad:
1½ cups shredded cooked chicken
1½ cups finely shredded cabbage
¾ cup carrot, finely julienned
⅓ cup finely chopped shallots/scallions

Garnish:
Sesame seeds
Fresh coriander/cilantro leaves

NUTRITION INFORMATION PER CUP:
74 calories
6.4 g carbs
2.4 g fat
6.2 g protein

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Buffalo Chicken Cups

Are buffalo wings healthy? Of course they are not. Can we enjoy the taste of buffalo wings and still lose weight? Of course we can. This recipe takes lean chicken and delicious buffalo sauce to create a myriad of sinfully delicious flavors. These will be your new favorite over even the traditional hot wings! If you aren’t a fan of blue cheese, no problem. Just substitute a couple of drops of fat free ranch dressing and there you go.” Makes 24 Cups.

INGREDIENTS
2-3 boneless, skinless chicken breasts
2 Tbsp. olive oil
1/2 tsp. smoked paprika
1/2 tsp. chili powder
24 wonton wrappers
1 Tbsp. butter, melted
1/2 cup cayenne hot sauce
1/2 cup blue cheese crumbles
3 scallions, sliced thinly

NUTRITION INFORMATION PER CUP:
70 calories
4.6 g carbs
2.7 g fat
6.5 g protein

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The Bottom Line:

While bariatric surgery is not the “easy way” as some people think, you should be enjoying life! Enjoying life to the utmost involves enjoying great-tasting food. The goal for life after bariatric surgery should be to improve your health, but also enjoying life.

Of course the bariatric life requires discipline and commitment, so use these recipes to stay on your path to a “new you” and stay away from bland, tasteless meals!

What are your thoughts on these recipes? Let us know in the comments below!