Post-Op Diet
Breakfast/Lunch Options
Tofu Scramble
Kickstart your day with a delightful silken tofu scramble that is full of creaminess, flavor, and a texture that remarkably mirrors soft scrambled eggs. This vegan alternative can be whipped up in just 15 minutes. Indulge in a high-protein breakfast that’s both fluffy and protein dense, ensuring you stay satiated. It’s the ideal morning meal for those seeking a quick and simple yet yummy and filling start to their day.
Consider for:
- Post-op diet, stage 3, puree stage (17 -30 days post-op)
Servings: 2, 3, or 4 depending on your personal tolerance (total 290 grams)
For post-op diet, the entire recipe: 30 – 36% of your daily caloric intake
(Based on 500 – 600 Cals per day)
Ingredients
- 200 gr of silken firm Tofu
- 2 cups of spinach
- 1 tsp of olive oil
- 1 garlic clove
- Salt, pepper
- 1 tsp of nutritional yeast
- 1 pinch of onion powder
- 1 pinch of garlic powder
- ¼ tsp of ground turmeric
”Directions”
- Sauté one garlic clove and finely chopped spinach with ½ tsp olive oil, until it becomes very soft and reduced.
- Drain and gently pat dry silken tofu, then dice into 1.5-2-inch cubes.
- Heat ½ tsp of olive oil in a non-stick pan. Add tofu cubes and cook undisturbed for 3-4 minutes until browned. Flip with a spatula and repeat until golden on most sides.
- Add nutritional yeast, onion powder, garlic powder, and turmeric to the pan. Add the spinach and stir to combine, breaking up larger tofu chunks.
- Remove from heat, season with salt and pepper, and serve your silken tofu scramble. Enjoy!
Macros per full recipe:
Calories: 183 Cals
Fat: 10.2 g
Carbs: 7.9 g
Fiber: 2.1 g
Protein: 16.2 g
For more healthy recipes go to Pre- & Post-op Recipes
| Vitamin | Dose | Percentage FDA (Reference daily intakes) |
|
Vitamin A B1 Thiamin B2 Riboflavin B3 Niacin Vitamin B5 Vitamin B6 B9 Folate Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K |
399 mcg 0.27 mg 0.24 mg 1.1 mg 0.06 mg 0.19 mg 165 mcg 0 mcg 23.9 mg 0 mcg 2.4 mg 413 mcg |
44% 22% 19% 7% 1% 11% 41% 0% 27% 0% 16% 344% |
| Mineral | Dose | Percentage FDA (Reference daily intakes) |
| Calcium | 148 mg | 11% |
| Iron | 4.4 mg | 24% |
Written by Go Light Bariatrics
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