Eating healthy is part of an overall lifestyle, not an impulse-driven “diet.” Understanding this is important, whether you have just decided to undergo weight loss surgery and need an easy recipe to get in the habit of healthy eating, or are in the post-op stage where you are beginning to reintroduce solid food back into your diet. Once you understand that, your whole relationship with food can change.
A healthy diet consists mainly of healthy fats, complex carbohydrates and proteins, with limited to no refined sugars or greasy foods. If you are post-operation and reintroducing solid food back into your diet, it is important to first consult your doctor about the right amount of fats, carbs and proteins that are best for your body during this time – and that depends largely on the WLS procedure you went through. And remember: introduce new foods slowly (one new item at a time), space out your food and water consumption by at least 30 minutes, and chew slowly. Check out this great timer from Baritastic App that you can use to make sure you are taking the recommended 15 seconds per bite.
To help get you started on your nutritional overhaul, we picked out an easy, healthy and inexpensive recipe you can make for one meal, or double to make enough for a second meal. This great-tasting recipe is for lemon garlic chicken and asparagus stir-fry!
One of the best ways to set yourself up for a healthy week is to pick one day a week to get all of your grocery shopping done. That way, when you’re feeling hungry, a healthy option can be just as fast and easy to reach for as swinging by a drive-through.
*Note: for those post-operation, serving sizes below may be disproportionate to your needs and should be adjusted based on your individual needs. Also, check with your surgeon or dietitian to see what phase you may add in this recipe.
1.39 lbs of boneless/skinless chicken breast
1 TB olive oil
2 cups chopped asparagus
½ tsp diced garlic
¼ cup fresh squeezed lemon juice
Sesame seeds (optional)
First, cut chicken into strips and then dice into small bite-sized pieces. Season chicken with pinch of salt and pepper on all sides (pepper is your friend, go crazy if you like). In a wok or large frying pan, heat 1 TB of olive oil over medium heat. After about 3-5 minutes when oil is heated, add diced chicken pieces. Beware of any hot oil splash when adding chicken. Stir as needed.
Dice garlic into tiny pieces. Then chop asparagus into bite-sized pieces. Once chicken is medium-brown on all sides, add garlic, asparagus and lemon juice and stir together. Bring pan to a boil. Once boiling, reduce heat and let simmer for about 5 minutes. Plate, and enjoy!