Hospitals & Locations > TriHealth Weight Management

Diet changes are critical after weight loss surgery. This might be one of the biggest adjustments you will have to make after surgery. You will need to follow different stages of food restrictions post-operatively, know what to expect from a dietary and digestive prospective, and establish new eating habits you will need to maintain for the rest of your life. There might be complications along the way. We’ve compiled a shopping list, sample menus and recipes to get you started.

Food Progression Critical

After surgery, it is necessary to prepare the new stomach for normal foods by using a progression of food from clear liquids to normal foods. Everyone is different, but this might take 1.5 to two months. Certain foods, such as fatty foods, sweets, lactose and red meat, might be difficult to tolerate.

Here is the general progression:

Stage Diet Instructions

Stage 1
This diet may last three to five days after surgery depending on your acceptance and tolerance of clear liquids. During this stage, small amounts of clear liquids will be consumed. You will have to sip liquids slowly – not to exceed four ounces per 30 minutes – with the goal of 48 to 64 ounces daily.

Clear liquids


  • Water
  • Diluted juices
  • Low-fat broth
  • Decaffeinated tea
  • Decaffeinated coffee
  • Sugar-free Jell-o
  • Sugar-free popsicles
  • Diabetishield
  • Isopure
**carbonated beverages are prohibited  

Stage 2
This diet may last two to seven days after surgery depending on your acceptance and tolerance of clear and full liquids. During this stage, liquid nutritional supplements and other liquids are introduced slowly. This diet contains lactose that is sometimes not tolerated well after surgery. If you cannot tolerate a liquid/food, eliminate it and try it again in one to two weeks.

Full liquids


  • Protein shakes
  • Strained creamed soups
  • V-8 juice
  • Thinned Cream of Wheat
  • No-sugar-added instant breakfast drinks
  • Sugar-free pudding
  • Artificial sweeteners (Equal, Splenda, etc.)

Plus, continue:

  • Clear liquid diet

Start taking (one week after surgery):

  • Chewable vitamins
  • Calcium
  • B12 supplements


  • Spicy foods
  • Caffeine
  • Carbonated beverages
  • High-sugar beverages (more than five grams of sugar per serving)
Stage 3
Depending on how you tolerate full liquids, you may be able to start small amounts of blended foods one week after surgery. This diet may last up to three to four weeks depending on your acceptance and tolerance. During this stage, you will introduce about a quarter cup of solid/semi-solid foods at each meal with small amounts of liquids in between meals, not with meals. This diet includes blended foods that can be made in a blender or food processor (with a 50/50 ratio of solid food to added liquid) and can be used immediately or frozen and used later.

Pureed/blended foods (stage two baby food consistency)


  • Mashed potatoes
  • Pureed vegetables
  • Sugar-free applesauce
  • Cottage cheese
  • Soft scrambled eggs
  • Smooth peanut butter
  • Pureed meats

Plus, continue:

  • Clear liquids
  • Full liquids (especially protein supplements)
  • All vitamin/mineral supplements


  • Seeds
  • Fiber
  • Crunchy foods
  • Syrups
  • Spicy foods
  • Caffeine
  • Carbonated beverages
  • High-fat beverages/foods
  • High-sugar beverages/foods 

Stage 4
Depending on how you tolerate blended foods, you may be able to tolerate whole soft, low-fiber foods within about three to four weeks after surgery. At the first post-surgery appointment with the Registered Dietitian, together you will review these foods and include some in your meal plan. During this stage, you will introduce about a third cup of solid/semi-solid foods at each meal with small amounts of liquids in between meals. Slowly add new foods as tolerated. If a certain food is not tolerated, eliminate that food and reintroduce again in a few weeks.


Soft cooked foods


  • Boiled/soft baked chicken/fish
  • Well-cooked vegetables
  • Soft fruits
  • Pasta
  • Toast
  • Low-fat crackers

Plus, continue:

  • Clear liquids
  • Full liquids (especially protein supplements)
  • All vitamin/mineral supplements
  • Pureed/blended foods (as tolerated)


  • Raw vegetables
  • Skins
  • Seeds
  • Nuts
  • Hulls
  • Spicy foods
  • Caffeine
  • Carbonated beverages
  • High-fat beverages/foods
  • High-sugar beverages/foods

Stage 5
Once you have reached this stage, it will be important to follow new dietary guidelines and eating habits for life. Remember, it is possible to “out-eat” the pouch! In general, you will need to eat smaller meals. Make sure to get your protein foods first, and then choose vegetables and fruit if you are not full.Take very small bites and chew your food slowly and thoroughly. Remember to consume at least 48 to 64 ounce of liquids per day, preferably water. You may wish to carry a water bottle with you to maintain the 48- to 64-ounce/day healthy habit. Drink your liquids between meals only, not during.


Life-long healthy eating


  • Raw foods gradually as tolerated
  • Alcohol (six months after surgery, limited and to be used very cautiously)

Plus, continue:

  • Protein supplements
  • All vitamin/mineral supplements


  • High-fat beverages/foods
  • High-sugar beverages/foods
  • Caffeine
  • Carbonated beverages
  • Other foods personally unable to tolerate

Diet complications

Sometimes, complications might occur, including:

Dumping Syndrome

Following surgery you might have difficulty tolerating high-sugar foods. When eating these foods you may have cramping, bloating and diarrhea. It is best to choose low-sugar, low-fiber, and low-fat foods to decrease the chances of this happening. Also, drinking liquids between meals, not with meals, will slow down how quickly your stomach empties and will decrease stress on the stomach, which will lessen chances of dumping.


You might have difficulty keeping down food after surgery due to stress on the stomach from the surgery and the new size of your stomach. You will also vomit if you eat too much at one time or eat too quickly. It is important to eat slowly and eat smaller quantities/amounts at one time for the rest of your life.


Dehydration will result when you do not consume enough fluids to meet your body’s needs. Daily fluid intake is six to eight cups per day (48 to 64 ounces). Since your stomach is smaller, you will need to drink fluid between meals and choose beverages that will provide fluid your body can use.

Water is the best fluid and you should consume plenty of it over a day. Other fluids that can prevent dehydration are diluted juices, broth, decaffeinated tea or coffee, and milk.

Caffeine can dehydrate you so try to choose fluids without caffeine. Coffee, as well as regular tea, soft drinks with caffeine, alcohol, chocolate milk, and hot cocoa are fluid robbers. If you consume caffeinated drinks you might want to decrease the amount slowly prior to surgery, because a rapid decrease in caffeine can cause headaches (sometimes very severe).

Loss of Appetite

Many patients report that they do not feel hungry after weight loss surgery. It is still important for you to eat to continue losing weight. Skipping meals can decrease your weight loss. A limited intake of protein, vitamins, and minerals might also make you more likely to get an infection or illness.

Shopping List


  • Milk (skim or 1%), Lactaid, or soy milk
  • “Carb Countdown” milk (sold at most grocery stores)
  • Evaporated skim milk or nonfat dry milk
  • Sugar-free instant breakfast
  • Sugar-free hot cocoa mix (prepare with fat free or 1% milk, Lactaid, or soy milk)
  • Fruit juice (juices need to be diluted 50/50 with water)
  • Crystal-Lite or sugar-free Kool-Aid
  • Sugar-free Hawaiian Punch
  • V-8 juice or diet V-8 Splash
  • Decaffeinated coffee or tea
  • Fat-free broth (chicken, beef, vegetable)
  • Sugar-free popsicles
  • Sugar-free Jell-o
  • Sugar-free pudding
  • Smooth, sugar-free, fat-free yogurt (Atkins)
  • Fat-free or low-fat cottage cheese
  • Low-sugar smooth peanut butter (“Simply Jif”)
  • Egg substitute
  • Tuna in a can (packed in water)
  • Chicken in a can (packed in water)
  • Splenda, Equal, or Sweet ‘n Low sweetener

Protein Supplements:

  • Isopure protein drink (sold at Group Health Associates Pharmacy)
  • Unjury protein drink (sold at Group Health Associates Pharmacy)
  • Optisource protein drinks (order by phone or on-line)


  • Multivitamin, calcium, vitamin B-12, iron supplement (ferrous sulfate)
  • Optisource multivitamin (order by phone, on-line, or Walgreens)


  • Chapstick
  • Baby spoons, cocktail forks
  • Measuring cups
  • Small freezer containers or popsicle holders
  • Blender or food processor (small one works better)

Shaved ice machine or smoothie machine

Sample Menu

Approximately eight weeks after your surgery, you can begin eating a wide array of foods. The following is a sample menu to guide you through your first few weeks of life-long healthy eating.


  Day 1
Breakfast 2 slices of apple
1 scrambled egg
1 slice of whole wheat toast
1 tsp. of margarine
Snack #1 1 ounce low-fat Alpine Lace cheese
2 slices of whole wheat melba toast
Lunch 2 oz. tuna package with crackers and low-fat mayonnaise
3 baby carrots
Snack #2 ¼ cup cottage cheese
2 slices of fresh tomato
Dinner 2 oz. marinated and grilled chicken kabob (1) with vegetables (onions, zucchini, mushrooms, or cherry tomatoes) brushed with low-fat Italian dressing
Snack #3 1 Chiquita mini banana
1 tbsp. of peanut butter



  Day 2
Breakfast 1 whole wheat English muffin
1 slice of American cheese
1 slice of fresh tomato
Snack #1 3 oz. of sugar-free “lite” yogurt
Lunch 2 oz. low-fat chicken salad on 1 slice of whole wheat toast
¼ cup spinach salad with fat-free dressing
Snack #2 7-10 soy nuts
Dinner 2 oz. pork loin
1 Tbsp. of whipped potatoes
1 Tbsp. of green beans
1 tsp. of margarine
Snack #3 3 oz. of sugar-free “lite” yogurt



  Day 3
Breakfast ¼ cup Grape-Nuts cereal with ¼ cup fat-free milk
Snack #1 2-3 thin slices of fresh pear
Lunch 2 oz. veggie burger on ½ whole grain toasted bun
1 slice of romaine leaf lettuce, 1 slice of tomato
1 cluster of 8 grapes
Snack #2 1 oz. of lean ham with low-fat cream cheese roll-up
Dinner 1 mini meat loaf (see recipe below)
4 green beans
Snack #3 1 sugar-free fudge sickle



  Day 4
Breakfast ½ piece of French toast
1 tsp. of margarine
1 Tbsp. of sugar-free syrup
1 oz. of Canadian bacon
Snack #1 4 oz. of sugar-free instant breakfast

½ small baked potato
2 Tbsp. of chopped broccoli
1 oz. of Velveeta cheese
1 oz. of chopped deli turkey 

Snack #2 1 tsp. of crushed walnuts over 2 Tbsp. of warm cinnamon sugar-free applesauce
Dinner 2 oz. of baked tilapia with a lemon butter sauce
2 spears of steamed asparagus
Snack #3 Sugar-free butterscotch pudding with a ginger snap cookie


  Day 5
Breakfast  1 package of oatmeal with 1 Tbsp. of blueberries
¼ cup skim milk
Snack #1 Optisource protein bar
Lunch  1 oz. lean ham and 1 oz. of low-fat cheddar cheese rolled up in a leaf of iceberg lettuce
½ fresh orange or tangelo
Snack #2 2 graham crackers
Dinner  ¼ cup of whole wheat spaghetti
2 Tbsp. of Healthy Choice sauce
2 1 oz. lean meatballs
1-2 tsp. of fat-free parmesan cheese
Snack #3 Sugar-free custard (see recipe below)




  Day 6
Breakfast 1 hard-boiled egg
1 oz. of turkey bacon
Snack #1 ½ cup mixture of nuts, raisins, Chex cereals and pretzels
Lunch 2 oz. lean hamburger
½ whole wheat toasted bun with tomato, lettuce and condiments as desired
4-5 baked chips
Snack #2 Sugar-free, low-fat yogurt smoothie
Dinner ½ cup of chicken and vegetable casserole (see recipe below)
Snack #3 3 animal crackers
1 Tbsp. of light cream cheese




  Day 7
Breakfast 1 low-fat waffle
1 Tbsp. sugar free syrup
1 tsp. margarine
Snack #1 ½ cup sugar-free lemon yogurt
Lunch Open face turkey Reuben sandwich:
1 oz. turkey
1 oz. Swiss cheese
1 Tbsp. of low-fat Thousand Island dressing
1 Tbsp. of sauerkraut
1 slice of rye toast
1-2 pickle chips
Snack #2 6-8 almonds
Dinner 2 oz. Cornish hen
1 Tbsp. of stuffing
1 Tbsp. of beets
Snack #3 2-3 multi-grain Wasa crisp bread crackers
1 Tbsp. of hummus



Try something new with our recipes below! If you've created or discovered recipes that other weight loss surgery patients can enjoy, send them to us, and we'll post them here.

Mini Meat Loaves





1 lb. lean ground turkey breast
¾ lb. lean ground boneless pork loin
1 medium onion, finely diced
½ large red pepper, finely diced
2 garlic cloves, minced
¾ cup rolled oats
3 egg whites
2 Tbsp. minced parsley
½ tsp. dried basil
Salt and pepper to taste (optional)
1 15-oz. can no-salt added stewed tomatoes or ¾ cup low-sodium tomato sauce

Preheat oven to 350º F. Combine all ingredients except the stewed tomatoes in large bowl. Mix well. Spray a 12-cup muffin pan with cooking spray. Divide the meat mixture into 12 equal portions to fill each muffin cup. Bake for 25 min. Spoon equal amounts of stewed tomatoes or tomato sauce over each mini loaf. Bake an additional 20 min. Remove the pan from the oven and let sit for 10 min. Remove mini loaves from muffin pan.

Nutrition Facts
Serving Size: 2 mini loaves
Number of Servings: 6
Starch Exchanges: 0.5; Vegetable Exchanges 2; Very Lean Meat Exchanges 3; Fat Exchanges 0.5
Amount Per Serving: Calories 216; Calories from Fat 44; Total Fat 5g, (Saturated Fat 2g); Cholesterol 61mg; Sodium 81mg; Total Carbohydrate 15g, (Dietary Fiber 3g), (Sugars 5g); Protein 28g 

Grilled Chicken with Green Chiles and Cheese 





4 boneless, skinless chicken breast halves (about 4 oz. each), all fat removed
Olive oil spray
1 tsp. chili powder
½ cup diced canned green chiles, rinsed and drained
¼ cup shredded 2% milk fat cheddar cheese

Preheat grill on medium-high. Rinse chicken and pat dry with paper towels. Spray one side of chicken with olive oil spray and sprinkle half the chili powder. Turn breasts over and repeat. Grill chicken for 4 to 5 minutes, or until chicken is no longer pink in center.

Nutrition Facts
Serving Size: 1 breast
Number of Servings: 4
Amount Per Serving: Calories 156; Fat 4g; Protein 27g; Carbohydrate 1g 

Polynesian Chicken in a Slow Cooker

Vegetable oil spray
1 ½ boneless, skinless chicken thighs or 2 lb. chicken thighs, skinned and fat removed
2/3 cup pineapple juice (6 oz. can)
3 Tbsp. vinegar
3 Tbsp. soy sauce
1 Tbsp. grated gingerroot
¼ tsp. crushed red bell pepper





Spray a 4-quart slow cooker with vegetable oil spray. Rinse chicken and pat dry with paper towels. Put in slow cooker and add remaining ingredients. Cook on low for 8 to 9 hrs.

Nutrition Facts
Serving Size: 2/3 cup
Number of Servings: 6
Amount Per Serving: Calories 177; Fat 8g; Protein 20g; Carbohydrate 5g 

Chicken and Vegetable Casserole 





1 (10¾ oz.) can cream of mushroom soup, undiluted
¼ cup skim milk
1 tsp. Worcestershire sauce
1 cup diced cooked chicken (skinned before cooking and cooked without salt)
1 cup cooked sliced okra
¼ cup chopped celery
¼ cup chopped green pepper
Vegetable cooking spray

Combine first 3 ingredients in a medium bowl. Add chicken, okra, celery, and green pepper. Spoon mixture into a 1-quart casserole coated with cooking spray.

Bake at 350ºF for 20 min. or until thoroughly heated.

Nutrition Facts
Serving Size: 1 cup
Number of Servings: 4
Starch Exchanges: ½; Medium-Fat Exchanges 2; Vegetable Exchanges 1
Amount Per Serving: Calories 168; Fat 3g; Carbohydrate 7g; Protein 24g; Fiber 0g; Sodium 129mg; Cholesterol 28mg 

Chicken Fajitas

1 ½ lb. boneless, skinless chicken breasts
3 Tbsp. fresh lime juice
2 cloves garlic, minced
1 Tbsp. chili powder
2 tsp. extra-virgin olive oil
Salt and pepper to taste
2 red bell peppers, cored, seeded, and thinly sliced lengthwise
2 green bell peppers, cored, seeded, and thinly sliced lengthwise
2 medium onions, peeled and cut into wedges
8 whole-wheat flour tortillas
1 large ripe tomato, seeded and finely chopped
1 ½ cups salsa





Wash and dry the chicken breasts and trim off any fat. Cut the chicken breasts across the grain into 1/4–inch slices. In a mixing bowl combine the lime juice, garlic, chili powder, olive oil, and salt and pepper to taste and stir to mix. Stir grill with a fine-meshed vegetable grill on top. Grill the chicken and vegetables on vegetable grill. (If you don’t have a vegetable grill, leave the chicken breasts whole and the peppers and onions in quarters.) Grill them this way, then thinly slice them on a cutting board. Transfer the chicken and vegetables to a warm platter or preheated skillet. Just before serving, warm the tortillas until soft and pliable and place them in a napkin-lined bread basket. This will take about 5 minutes on a baking sheet in a 350º F oven, or about 15 sec. per side on the grill. Place the tomato, and salsa in serving bowls. To serve the fajitas, have each guest place a heaping spoonful of grilled chicken and vegetables on a tortilla. Spoon the tomato and salsa on top and roll or fold the tortilla into a neat bundle of eating.

Nutrition Facts
Serving Size: 1 filled shell
Number of Servings: 8
Amount Per Serving: Calories 249; Fat 7g; Protein 19g; Carbohydrate 29g 

Chicken “Fried” Rice

3 cups water
3 Tbsp. low-sodium soy sauce
1 tsp. 5-spice powder
¼ tsp. salt
1/8 tsp. red pepper flakes
1 ½ cups uncooked brown rice
2 tsp. sesame oil
4 cups thinly sliced green onion
1-2 boneless, skinless chicken breasts cut into small cubes
1 (8-oz.) can sliced water chestnuts, drained
2 tsp. brown sauce
2 tsp. rice vinegar





In medium saucepan, stir together water, soy sauce, and five-spice powder, salt and red pepper flakes. Add rice. Cover and bring to a boil. Reduce heat and cook 20 min. or until water is absorbed and rice is tender. When rice is done, combine broth and oil in large, non-stick skillet. Add bok Choy, red pepper, and green onion and cooked rice, cooked chicken, water chestnuts, brown sauce, and vinegar and cook an additional 3-4 minutes or until flavors are well blended.

Nutrition Facts
Serving Size: ½ cup
Number of Servings: 16
Amount Per Serving: Calories 103; Fat 2g; Protein 6g; Carbohydrate 16g 

Crunchy Broccoli Salad

2 lbs. fresh broccoli
½ lb. fresh mushrooms, sliced
¼ cup mock sour cream
½ cup light mayonnaise
1 tsp. Splenda measure
1/8 tsp. pepper
1 tsp. grated onion
1 clove garlic, crushed
1 8-oz. can water chestnuts, drained and sliced

Cut off and discard tough ends of broccoli stalks. Break florets into small clusters. Steam broccoli for about 1 minute, or until tender. In small bowl, combine mushrooms, mock sour cream, mayonnaise, sugar, pepper, onion, and garlic. In large salad bowl, combine cooked broccoli and water chestnuts. Add creamed mixture; toss lightly. Cover and refrigerate 2 hours, or more to blend flavors.

Nutrition Facts
Serving Size: ½ cup
Number of Servings: 14
Amount Per Serving: Calories 62; Fat 2g; Protein 3g; Carbohydrate 8g 

Sweet Potato, Chicken and Cheddar Salad

6 sm. red or yellow onions
2 med. Sweet potatoes
4-6 cloves garlic, crushed
2 tsp. olive oil
12 cups mixed greens
1 cup fresh pineapple, chopped
6 oz. chicken breast, chopped
2 Tbsp. grated parmesan cheese
Light, low-sugar dressing





Preheat oven to 450º F. Peel onions, then cut lengthwise into 4-6 sections, leaving root intact. Cut sweet potatoes into 1-by 3-inch fingers. Spread onions, potatoes, and garlic out on a baking sheet with sides; drizzle with olive oil, tossing to combine. Cover with aluminum foil and roast for 30 min. or until tender. Uncover and continue roasting until vegetables are well caramelized on outside, turning occasionally, about 20 min. longer. Toss greens with dressing to taste. Divide among plates and top with roasted vegetables, pineapple and chicken. Sprinkle with parmesan. Grate cheese on top of each salad.

Nutrition Facts
Serving Size: ½ cup
Number of Servings: 10
Amount Per Serving: Calories 50; Fat 2g; Protein 7g; Carbohydrate 1g 

Egg Drop Soup

2 onions
2 egg whites
2 Tbsp. cornstarch
2 Tbsp. water
6 cups chicken broth





Wash and cut onions into 1-inch pieces. Set aside. Beat egg whites thoroughly. Set aside. Dissolve 1 Tbsp. cornstarch in 2 Tbsp. cold water. Heat chicken stock in saucepan until it boils. Add corn starch slowly until stock thickens gradually. Add onions, and stir a few times. Remove from heat. Stir in egg whites with a fork. Add pepper to taste.

Nutrition Facts
Serving Size: ½ cup
Number of servings: 10
Amount Per Serving: Calories 50; Fat 2g; Protein 7g; Carbohydrate 1g 

Vegetable Pasta Bake

3 cups whole wheat mostaccioli, cooked, drained
1 jar (27 ½ oz.) light pasta sauce
1 8-oz. package 2% milk shredded mozzarella cheese, divided
2 cups thinly sliced mushrooms
2 cups halved yellow squash
2 cups sliced halved zucchini





Mix mastaccioli, sauce, 1 cup of the cheese and vegetables. Spoon into 13x9-inch baking dish; sprinkle with remaining cheese. Bake at 375º F for 20 to 25 min. or until thoroughly heated.

Nutrition Facts
Serving Size: ½ cup
Number of Servings: 16
Amount Per Serving: Calories 185; Fat 4g; Protein 11g; Carbohydrates 28g  

Macaroni and Cheese Cups

3 cups skim milk
2 ½ Tbsp. all-purpose flour
1 ½ cups 2% milk fat sharp cheddar cheese
¾ cup Light shredded Mozzarella cheese
½ cup grated parmesan cheese
8 oz. elbow macaroni, cooked and drained





Preheat oven to 350º F. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk, stirring thoroughly. Place on stove and simmer 15 min., stirring occasionally, until sauce thickens. Add 1 cup of the cheddar, plus the mozzarella and parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of macaroni and cheese mixture into each muffin cup. Top with reserved ½ cup shredded cheddar. Bake 15 min. or until golden brown. Let cool for 5 min. before serving.

Nutrition Facts
Serving Size: 1 muffin cup
Number of Servings: 24
Amount Per Serving: Calories 260; Fat 10g; Protein 18g; Carbohydrates 22g 

Bow Tie Pasta Salad

8 oz. bow tie pasta or other shaped pasta
1/3 cup light mayonnaise
2 Tbsp. cider vinegar
2 Tbsp. Mt. Olive, no sugar added, sweet pickle relish
¼ tsp. ground pepper
4 oz. baked ham, diced
8 oz. 2% milk fat sharp cheddar cheese
½ med. red pepper, finely chopped
2 green onions, minced





Cook pasta according to package directions, drain. Immediately rinse with cold water, drain well. Meanwhile, whisk together the mayonnaise, vinegar, relish, white pepper in a small bowl; set aside in the refrigerator to chill. Combine the cooled pasta, ham, cheese, red pepper, and onions in a large bowl. Stir in the mayonnaise mixture just before serving.

Nutrition Facts
Serving Size: ½ cup
Number of Servings: 8
Amount Per Serving: Calories 160; Fat 6g; Protein 12g; Carbohydrate 26g 

Cheesy Rice Bake

Nonstick cooking spray
14 oz. Mexican-style stewed tomatoes
6 oz. low-fat sour cream
6 oz. 2% milk fat sharp cheddar cheese
3 Tbsp. sliced jalapeno peppers
2 Tbsp. chopped fresh cilantro
4 cups cooked brown rice





Preheat oven to 350º F. Lightly coat 2-quart baking dish with non-stick cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half of rice, half of tomato-sour cream mixture and half of the cheese. Repeat layers. Bake for 35-40 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with jalapeno peppers and cilantro.

Nutrition Facts
Serving Size: ½ cup
Number of Servings: 15
Amount Per Serving: Calories 101; Fat 3g; Protein 5g; Carbohydrate 15g 

Baked Custard

2 eggs
2 cups skim milk
Liquid sugar substitute to equal 1/3 cup sugar*
2 teaspoons vanilla extract





Lightly beat eggs in a small bowl; add milk, sugar substitute, and vanilla, and beat well. Pour mixture evenly into 5 (6 oz.) custard cups, and place cups in a baking pan containing 1 inch hot water. Bake at 350º F for 45 min. or until a knife inserted in center comes out clean. Cover and chill thoroughly.

Nutrition Facts
Serving Size: ½ cup
Exchanges: ½ Skim Milk, ½ Fat
Amount Per Serving: Calories 76; Fat 2g; Cholesterol 77mg; Sodium 73mg; Carbohydrate 8g; Fiber 0g; Protein 6g 

Cheesy Egg Scrambler

½ whole-wheat pita bread
2 large egg whites
¼ cup 2% milk fat sharp cheddar cheese





Toast pita; set aside. Spray small skillet with non-stick cooking spray. Heat over medium heat 20 – 30 sec. Scramble egg whites and cheese in preheated skillet until egg whites are set and cheese is melted. Fill pita pocket with eggs and cheese.

Nutrition Facts
Serving Size: 1 pita
Number of Servings: 2
Amount Per Serving: Calories 150; Fat 6g; Protein 16g, Carbohydrates 9g 

Breakfast Wrap

1 1/3 cups egg substitute, scrambled
½ cup salsa
1 cup 2% milk fat shredded Monterey jack cheese
4 8-inch whole-wheat flour tortillas





Combine scrambled eggs, salsa and cheese in large bowl; toss lightly to blend. Place one-fourth egg mixture down center of each tortilla. Fold tortillas closed. Place 1 filled tortilla on microwave-safe plate. Microwave on high for 30 – 40 sec. or until hot and cheese is melted; repeat with remaining filled tortillas.

Nutrition Facts
Serving Size: 1 wrap
Number of Servings: 4
Amount Per Serving: Calories 176; Fat 6g; Protein 20g; Carbohydrate 11g 

Breakfast Guesadilla

½ cup egg substitute
½ cup shredded 2% milk fat cheddar cheese
2 soft whole-wheat tortillas
1 Tbsp. diced green pepper
1 Tbsp. diced onion
Vegetable cooking spray

In a skillet, prepare egg substitutes with green peppers, onions, and shredded cheese. Flip once. Cook until done. Heat tortillas in the microwave about 30 sec., until warm. Layer a tortilla, egg mixture and tortilla with cheese on top. Cut into six pieces.

Nutrition Facts
Serving Size: 1 tortilla
Number of Servings: 2
Amount Per Serving: Calories 155; Fat 6g; Protein 17g; Carbohydrate 10g 

Ham and Cheese Squares

56 saltine crackers
1½ cups 2% milk fat cheddar cheese, shredded
1 cup fat-free sour cream
2 eggs
1/8 tsp. pepper
1½ cups chopped deli ham
½ cup diced red bell pepper
2 Tbsp. fresh snipped parsley

Preheat oven to 400º F. For crust, arrange 40 crackers evenly over bottom of baking dish. Crush the remaining crackers in a plastic food storage bag. Combine cracker crumbs with 1 cup shredded cheese; sprinkle evenly over cracker crust. Combine sour cream, eggs and pepper in a bowl and whisk until smooth. Stir chopped ham and diced red pepper into sour cream mixture. Scoop filling evenly over cheese mixture; spread evenly. Bake 22 – 25 min. or until golden brown and set; sprinkle parsley and cheese over filling. Cut into squares.

Nutrition Facts
Serving Size: 1 square
Number of Servings: 24
Amount Per Serving: Calories 111; Fat 5g; Protein 7g; Carbohydrate 10g 


1 cup oatmeal
¾ cup minced onion
¼ tsp. pepper
2 lbs. ground turkey
2 beaten eggs
1 tsp. salt
1½ cups tomato juice

Mix the eggs and ground turkey. Stir in salt, pepper and onion; mix well. Mix in oatmeal. Gradually add 1 cup tomato juice. Mix and shape into a loaf. Spray baking pan with non-stick cooking spray. Pour remaining tomato juice on top of loaf. Bake in oven at 350º F for one hour.

Nutrition Facts
Serving Size: 4 oz.
Number of Servings:10
Amount Per Serving: Calories 150; Fat 3g; Protein 23g; Carbohydrate 9g


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