Healthy Weight Management & Bariatric Surgery

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

05/07/2026

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.

04/19/2026

It’s 👩🏻‍🍳
Ready to refresh your meal prep routine? 😌Say hello to this 🌸Spring-Infused Harvest Chicken & Quinoa Power Bowl recipe! 🥗Packed with ~40 grams of protein 💪🏻and all the fresh, seasonal flavors you need to power through your week. 😍 Give this one a try—your future self (and your taste buds!) will thank you.👌🏻

Ingredients:
* 1.5lbs of boneless, skinless chicken breasts
* 1Tbsp of olive oil, divided
* 1tsp each of dried oregano, garlic powder, salt, and pepper
* 1 bunch of Asparagus (about 1lb), trimmed.
* 1 cup Quinoa (dry)
* 2 cups Low-sodium chicken or vegetable broth
* 4 cups Baby spinach
* 1 cup Cherry tomatoes, halved
* ½ cup Frozen peas, thawed
* 1 Lemon, zested and juiced
* ¼ cup Fresh mint, chopped
* ¼ cup Sliced almonds (optional to toast)

Instructions:
1. Roast Chicken and Veggies: Preheat oven to 400 degrees. Toss chicken with ½ of the olive oil and spices. Toss asparagus with the remaining oil and spices. Roast chicken for ~25min and asparagus for ~15min, until cooked through. Slice chicken.
2. Cook Quinoa: Combine quinoa and broth in a saucepan. Bring it to a boil, then cover and simmer for 15min, until water is absorbed. Fluff with a fork.
3. Assemble Power Bowls: In 4 meal prep containers, layer a base of quinoa mixed with spinach (about 1 cup of spinach in each container). Top with roasted asparagus, cherry tomatoes, and sliced chicken.
4. Prepare Dressing/Sauce: In a blender, blend peas, mint, lemon juice, zest, and a splash of water until smooth. Dollop ¼ of the sauce onto each bowl.
5. Garnish and Store: Sprinkle with the almonds. Seal containers and refrigerate for up to 4 days. Enjoy cold or slightly warm!

✅Nutrition Facts (per serving):
~400 calories
~40 grams of protein
~12 grams of fat
~36 grams of carbs
~10 grams of fiber

04/12/2026

It’s 👩🏻‍🍳
Spring is in the air this weekend! 🌸☀️🌼
Get ahead of your week with these bright, citrusy, and protein-packed meal prep bowls. 👌🏻By using seasonal spring peppers🫑 and a zesty lime marinade 🍋‍🟩, you get all the charred fajita flavor without the mess of assembling tacos at your desk. 🌮I hope you enjoy! 😉

The Details:

- Prep time: 15 mins
- Cook time: 15 mins
- Servings: 4 meal prep containers

Ingredients:

The Chicken & Veggies:
- 1.5 lbs Chicken breast, sliced into thin strips
- 3 large Bell peppers (Red, Yellow, and Green), sliced
- 1 medium Red onion, sliced into wedges
- 2 tbsp Olive oil
- 1 tbsp Taco seasoning (low sodium preferred)

The Base & Toppings:
- 2 cups Cooked brown rice (or cauliflower rice if wanting a lower carb option)
- 1 can (15 oz) low sodium Black beans, rinsed and drained
- 1 Large avocado, sliced (add fresh daily)
- Fresh cilantro and Lime wedges for garnish (optional)

Instructions:

- Marinate: In a large bowl, toss the chicken strips, sliced peppers, and onions with olive oil and taco seasoning. Let it sit for 5–10 minutes while you prep your containers.
- Sear: Heat a large skillet over medium-high heat. Cook the chicken and vegetable mixture in two batches to ensure the veggies get a nice char rather than steaming. Cook for about 6–8 minutes per batch until the chicken is cooked through.
- Assemble: Divide the cooked rice and black beans equally among 4 glass meal prep containers.
- Portion: Top each bowl with the chicken and pepper mixture.
- Store: Let the food cool completely before sealing. Store in the fridge for up to 4 days.
- Serve: When ready to eat, reheat (if desired) and top with fresh avocado, a squeeze of lime, and cilantro (optional).

✅Meal Prep Tip:
- To keep your avocado from browning in the fridge, wait to slice it until the day you plan to eat the meal, or toss the slices in extra lime juice before sealing!

✅Nutrition Facts (per serving):
~460 calories
~40 grams of protein
~10 grams of fat
~50 grams of carbs
~10 grams of fiber

03/31/2026

Get ready to clear out the clutter and sharpen those wits! 🧹✨

Our next Bariatric Support Group is happening this Thursday, and we’re doing things a little differently. Our very own dietitian, Rachael, is taking the reins to host a special Spring Pantry & Fridge Cleaning Trivia Game! 🧠🍎

📍 The Details:

✔️When: This Thursday
✔️Time: 5:30-6:30PM
✔️The Vibe: Fun, supportive, and slightly competitive.
✔️The Goal: Refresh your kitchen habits for the new season.

Whether you’re pre-op, post-op, or just looking for some community vibes, we can’t wait to see you there. Let’s sweep away the old habits and make room for the new! ☺️

03/29/2026

🥗 Nutrition Nugget: Wrapping Up National Nutrition Month!

Can you believe we’re already at the end of March? 🌸While National Nutrition Month might be coming to a close, the commitment to fueling your body well is a year-round journey! 🍎✨

As we head into April, here is a quick and last "Nutrition Nugget" to keep your healthy habits going strong💪🏻

✅Focus on "Progress over Perfection."
Healthy eating isn't about being perfect 100% of the time. It’s about the consistent, small choices you make every day.
👉🏻Add, Don't Subtract: Instead of focusing on what to cut out, try adding one extra serving of veggies or a piece of fruit to your day.
👉🏻Hydration Habit: Swap one sugary beverage for a glass of water—your energy levels will thank you!
👉🏻Mindful Bites: Try to take just 20min to sit down and enjoy your meal without screens. It makes a world of difference for digestion and satisfaction.

❤️Remember: One meal doesn't make you "unhealthy," just like one salad doesn't make you "healthy." It’s the rhythm of your habits that creates lasting wellness. ☺️