Healthy Weight Management & Bariatric Surgery

06/21/2026

It’s 👩🏻‍🍳
And also, Father’s Day! 🥰 This “King of the Grill” meal prep recipe might evoke the spirit of a Father’s Day backyard BBQ. 👑🍗👨‍🍳 These sweet and smoky BBQ chicken bowls are incredibly satisfying and packed with protein! 💪🏻 The recipe demonstrates that choosing health doesn’t mean sacrificing the bold and comforting flavors we adore. We hope you enjoy! 😊

⭐️Prep time: 20 minutes
⭐️Cook time: 30 minutes
⭐️Yield: 4 servings

🛒 Ingredients List

✔️The Smoky BBQ Chicken:
- 1.5 lbs chicken breast, cut into bite-sized cubes or however you prefer!
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- Salt and black pepper to taste
- 1/4 cup low-sugar or zero-sugar BBQ sauce (look for options with < 3g sugar per serving)
✔️The Roasted Sweet Potatoes:
- 2 medium sweet potatoes, cut into wedges
- 1 tsp chili powder
- Cooking spray (olive or avocado oil)
✔️The Crisp "No-Mayo" Crunch Slaw:
- 3 cups shredded cabbage mix (coleslaw mix)
- 2 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 tbsp honey or a pinch of stevia
- Salt and pepper to taste

👩‍🍳 Step-by-Step Preparation

1. Fire Up the Oven: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
2. Season & Roast the Potatoes: Toss the sweet potatoes wedges with chili powder, salt, and pepper. Spread them in a single layer on one side of the baking sheet. Spray lightly with cooking spray. Roast for 15 minutes before adding the chicken.
3. Cook the Chicken: While the potatoes start roasting, toss the chicken cubes with olive oil, smoked paprika, garlic powder, salt, and pepper. After the potatoes have cooked for 15 minutes, add the chicken to the other side of the baking sheet. Roast everything together for an additional 15 minutes, or until the chicken reaches an internal temperature of 165°F.
4. The BBQ Glaze: Remove the chicken from the oven and toss it immediately in the low-sugar BBQ sauce so it gets beautifully glazed and warm.
5. Whip Up the Slaw: While the sheet pan rests, whisk together the apple cider vinegar, Dijon mustard, honey, salt, and pepper in a bowl. Toss in the shredded cabbage until well coated.
6. Assemble Your Bowls: Divide the roasted sweet potatoes, smoky BBQ chicken, and crisp slaw evenly among 4 meal prep containers.
7. Enjoy through the week ahead!

✅Nutrition Facts (Per Serving):

~350 calories
~40 grams of protein
~30 grams of carbs
~5 grams of fat

06/04/2026

06/02/2026

Your journey doesn't stop after bariatric surgery—it evolves! 😃 Staying on track means constantly learning how to navigate the world in a way that supports your health, your body, and your goals. That is why we are so excited to invite you to our monthly Support Group! 👏🏻

Whether you are pre-op, freshly post-op, or years out from bariatric surgery, this community is for you. It’s a safe, judgment-free space to connect with others who truly get it, share your victories, and gain practical tools for long-term success.💪🏻

🌟 This Month’s Special Spotlight:
- We are thrilled to have Annie, one of our incredible Nurse Practitioners, leading the conversation! She will be presenting on "Rethinking Alcohol and Health." ❓🍷❓

📅 The Details:
- When: This Thursday at 5:30 PM

Come for the education, stay for the community. We are all in this together, and we can’t wait to see you there! 💙

05/31/2026

It’s 👩🏻‍🍳
We are officially stepping into June 😎- the best time of the year- which means it’s time to bring those bright, sun-kissed summer flavors right into your weekly meal prep. ☀️Say goodbye to boring desk lunches and hello to these vibrant Hot Honey Grilled Chicken & Summer Corn Bowls!🥣👌🏻

This recipe is the ultimate celebration of early summer produce—🌽🍅🥑sweet fresh corn, crisp zucchini, and juicy cherry tomatoes—paired with a sweet-and-spicy glazed chicken that packs a massive protein punch. 💪🏻 It’s light, crisp, and incredibly satisfying.
Here is everything you need to fuel your week and hit your goals!☺️👏🏻

🛒 The Ingredients:
Makes 4 servings
⭐️The Protein & Base:
- 2 lbs Chicken breast (boneless, skinless)
- 1 cup uncooked Brown rice or Quinoa
⭐️Summer Veggie Toss:
- 2 Fresh corn cobs (shucked, kernels cut off the cob)
- 2 Medium zucchinis (sliced into half-moons)
- 1 pint Cherry tomatoes (halved)
- 1 tbsp Olive oil
- Salt, black pepper, & garlic powder to taste
⭐️Hot Honey Glaze:
- 3 tbsp Honey
- 1 tbsp Hot sauce
- 1/2 tsp Red pepper flakes
- 1 tbsp Apple cider vinegar
⭐️The Cooling Herb Drizzle:
- 1/2 cup Plain non fat Greek yogurt
- 1/2 cup Fresh cilantro
- Juice of 1 lime
- 1 Garlic clove
- Pinch of salt

👩‍🍳 Step-by-Step Meal Instructions:
1. Get the Base Moving: Start your brown rice or quinoa cooking according to the package instructions.
2. Prep & Char the Veggies: Toss your sliced zucchini and fresh corn kernels in the olive oil with a pinch of salt and pepper. Heat a large skillet or grill pan over medium-high heat and cook until beautifully charred (about 5-7 minutes). Set aside.
3. Grill the Chicken: Season the chicken breasts with salt, pepper, and garlic powder. Grill for 6–7 minutes per side until the internal temperature reaches 165°F.
4. Glaze & Blitz: Whisk the hot honey glaze ingredients together in a small bowl. Brush it generously over the chicken during its final minute of cooking. Meanwhile, blend the Greek yogurt, cilantro, lime juice, garlic, and salt until smooth to make your drizzle.
5. Assemble: Slice the chicken. Divide your grains evenly across 4 meal prep containers, then top with the charred corn and zucchini, fresh cherry tomatoes, and the hot honey chicken.

✅Nutrition Facts (Per Individual Bowl):
~450 calories
~50 grams of protein
~45 grams of carbs
~5 grams of fiber
~10 grams of fat

05/24/2026

It’s 👩🏻‍🍳
Memorial Day weekend 🇺🇸✨is the unofficial start of summer, which usually means backyard BBQs, heavy potato salads, and standard cookout fare that doesn't always play nice with a healthy lifestyle or a busy work week. 🍔🥗This Firecracker Turkey Burger Summer Bowl gives you all those nostalgic, smoky grill vibes in a high-protein, veggie-packed format that stays fresh in the fridge for days. 👌🏻

Firecracker Turkey Burger Summer Bowls ☀️🍔☀️🥗
Yield: 4 servings | Prep time: 20 mins | Cook time: 15 mins
🛒 Ingredients List
For the Burgers:
1 lb 93% lean ground turkey
1 tbsp Worcestershire sauce
1 tsp garlic powder
1 tsp onion powder
Salt and black pepper to taste
For the Sweet Potato Wedges:
2 medium sweet potatoes, cut into wedges
1 tbsp olive oil
1 tsp paprika
Salt and black pepper to taste
For the Salad & Assembly:
4 cups mixed baby greens or spinach
1 cup fresh strawberries, sliced
1/2 cup fresh blueberries
Optional: Light vinaigrette dressing (kept on the side)

📝 Step-by-Step Instructions:
Step 1️⃣ Roast the Sweet Potatoes
1. Preheat your oven to 425°F (218°C).
2. Wash and scrub the sweet potatoes, then slice them into even-sized wedges.
3. In a large bowl, toss the wedges with 1 tablespoon of olive oil, paprika, salt, and pepper until evenly coated.
4. Spread the wedges out in a single layer on a baking sheet lined with parchment paper.
5. Roast for 25 minutes, flipping them halfway through, until the edges are crispy and the insides are tender.
Step 2️⃣ Mix and Shape the Patties
1. While the potatoes are roasting, combine the ground turkey, Worcestershire sauce, garlic powder, onion powder, salt, and pepper in a mixing bowl.
2. Gently mix with your hands just until combined (over-mixing can make the turkey tough).
3. Divide the mixture into 4 equal portions and shape them into patties, pressing a slight dimple into the center of each to prevent them from puffing up while cooking.
Step 3️⃣ Grill the Burgers
1. Heat a grill, grill pan, or cast-iron skillet over medium-high heat and lightly oil the grates or surface.
2. Cook the turkey patties for 5 to 6 minutes on the first side.
3. Flip and cook for an additional 5 minutes on the other side, or until the internal temperature reaches 165°F (74°C) on a meat thermometer. Move them to a plate and let them rest for a few minutes.
Step 4️⃣ Assemble the Meal Prep Containers
1. Lay out 4 two-compartment glass meal prep containers.
2. In the larger compartment: Place a bed of mixed baby greens, then top with the sliced strawberries and fresh blueberries to create your festive summer salad.
3. In the smaller compartment: Divide the roasted sweet potato wedges evenly, and place one grilled turkey burger patty right on top.
4. Seal the lids tightly and store in the refrigerator for up to 4 days.

💡 Reheating & Serving Tips
- To Eat: Pop the container open and remove the turkey burger and sweet potato wedges. Heat them in the microwave for 60 seconds until warmed through. Leave the berry salad cold.
- Dressing: If you like dressing on your salad, pack a light balsamic or poppyseed vinaigrette in separate mini containers and drizzle it on right before serving so the greens don't get soggy!

✅Nutrition Facts (Per Serving):
~350 calories
~25 grams of protein
~30 grams of carbs
~5 grams of fiber
~10 grams of fat

05/17/2026

It’s 👩🏻‍🍳
If you are looking for quick, high-impact snacks that satisfy a sugar craving 🍰🍪🍩🧁🍦🍭while keeping you full, you came to the right post! ☺️The recipes below are my go to as they take me less than 30min to prepare! 👏🏻Each recipes is high-protein, high-fiber, and designed to be made in bulk and grabbed on the go. 👌🏻I hope you enjoy!

1. Dark Chocolate PB "Cookie Dough" Bites
These delicious bites use chickpeas as a base, and provide a massive fiber boost without any "beany" taste once blended with peanut butter and vanilla.

- Prep Time: 10 minutes
- The Build: 1 can chickpeas (rinsed), ½ cup natural peanut butter, 2 scoops vanilla whey protein, 2 tbsp maple syrup, and ¼ cup dark chocolate chips.
- Instructions: Blitz everything except the chips in a food processor or smoothie blender until smooth. Fold in chips, roll into 12 balls, and refrigerate.

✅Nutrition Facts (Per Serving - 1 ball):
~150 calories
~10 grams of protein
~5 grams of fiber

2. Berry & Chia Greek Yogurt Bark
This is a refreshing, high-volume snack that feels like eating frozen yogurt but packs a much stronger nutritional punch.

- Prep Time: 5 minutes (plus freezing)
- The Build: 2 cups non-fat Greek yogurt, 1 scoop vanilla protein powder, 2 tbsp chia seeds, and 1 cup mashed berries of your choice.
- Instructions: Mix the yogurt, protein, and chia seeds. Spread thinly on a baking sheet lined with parchment paper. Swirl in the mashed berries. Freeze for at least 2 hours, then crack into shards.

✅Nutrition Facts (Per Serving - 1/4 tray):
~170 calories
~20 grams of protein
~5 grams of fiber

3. Overnight "Brownie Batter" Oats
A larger snack that can be a meal if desired! Perfect for those who want a dessert-like treat waiting for them in the fridge. The addition of flaxseed and cocoa creates a rich, fudgy texture.

- Prep Time: 5 minutes
- The Build: ½ cup rolled oats, 1 scoop chocolate protein powder, 1 tbsp unsweetened cocoa powder, 1 tbsp ground flaxseed, and ¾ cup almond milk.
- Instructions: Shake in a mason jar and let sit for at least 4 hours. Top with a few berries or a dollop of almond butter before eating.

✅Nutrition Facts (Per Serving - per jar):
~300 calories
~30 grams of protein
~10 grams of fiber

05/06/2026

Beautiful weather we have to start off our first week of May! ☀️😎 Friendly reminder! Our Bariatric Support Group is TOMORROW at 5:30pm. It’s one of our most popular support groups of the year- “Ask the Surgeons!” We hope to see you here!

04/30/2026

Happy Thursday! ☺️ We are one week away from our “Ask the Surgeons” support group. 👏🏻If you have any questions for our bariatric surgeons (we encourage you to ask away 😉) please comment 👇🏻 or send a message! We are looking forward to seeing everyone!

04/26/2026

It’s 👩🏻‍🍳
I decided to elevate my breakfast game by preparing these protein-packed, grab-and-go Egg White Bites. 🥚😌Whether you are prepping for a busy work week or simply looking for a nutrient-dense morning start, these bites are a perfect, satisfying solution that stays fresh in your fridge for up to four days. 👌🏻

Why You'll Love This Recipe ❤️
• High Protein: Helps maintain muscle mass and keeps you feeling fuller for longer. 💪🏻
• Meal Prep Friendly: Cook a batch on Sunday to save time during your morning rush. ⏰

Ingredients:
• 2 cups liquid egg whites (or about 10-12 egg whites)
• 1 cup baby spinach, chopped
• 1/4 cup crumbled feta cheese
• 1/4 cup diced red bell pepper
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and black pepper to taste
• Optional: Cooking spray

Instructions:
1. Prep: Preheat your oven to 350°F (175°C). Lightly grease a silicone muffin pan or a non-stick metal muffin tin with cooking spray.
2. Mix: In a large bowl or pitcher, whisk the egg whites with the garlic powder, onion powder, salt, and pepper.
3. Assemble: Distribute the chopped spinach, diced red bell pepper, and crumbled feta evenly across the 12 muffin cups.
4. Pour: Carefully pour the egg white mixture over the fillings in each muffin cup, filling them about 3/4 of the way to the top.
5. Bake: Place the pan in the oven and bake for 20–25 minutes, or until the eggs are fully set and the tops are slightly golden.
6. Cool & Store: Let them cool in the pan for 5 minutes before removing. Store in an airtight container in the refrigerator. To reheat, microwave for 30–45 seconds.

✅Nutrition Facts (Per Serving - 2 bites):
~90 calories
~15 grams of protein
~3 grams of fat
~3 grams of carbs

✅Pro-tip:
Pair these with a small side of berries or half an avocado to add healthy fats and fiber to your morning meal.