Craving Fast Food? Make Your Own Healthy Swaps


This time of year can be tough for anyone. No matter how much you love visiting or hosting relatives, going to parties, and holiday shopping, the change from your usual routine can get draining. You may crave your normal life.

It’s tougher when you’re trying to lose weight. On top of the family, gift, and other usual stresses of the holidays, you need to find healthy foods to eat. Fast food is awfully tempting when you’re busy and tired, but you know that’s the wrong choice!

The right choice? Make your own healthy swaps. Here are a few fast, high-protein, low-calorie, and delicious ideas, with more to come in the future.

Breakfast Sandwich

Here’s a bad way to start the day: pack some fatty processed meat (bacon or sausage), eggs, and cheese into a high-carb tortilla, croissant, or biscuit, and call it breakfast. Here’s a better (aka: higher protein, lower carb) way to get your metabolism going in the morning.

Prepare a BariatricPal Vegetable Omelet and add an ounce of shredded low-fat cheese. Puree it if you’re still in the Mushies post-op diet stage. If you’re in the soft foods post-op stage or you’re low-carbing it, you’re ready to eat! Otherwise, you can add your egg and cheese to a high-fiber English muffin half.

Killer Burrito

When you go to a Mexican restaurant, the “killer” part of the burrito refers to the calories, carbs, and fat in a typical burrito loaded with beef, rice, cheese, and sour cream. When you choose BariatricPal Nacho Cheese Pasta or Beef and Bean Enchiladas, “killer” refers to the taste and great nutritionals. Feel free to top your healthy enchiladas with Greek yogurt and avocado slices, and add a crunch with BariatricPal Lite Double Bites – Cheddar Cheese chips instead of tortilla strips.

Fruit and Yogurt Parfait

Give yourself an afternoon lift with a fruit and yogurt parfait. We’re not talking about the kind with 4 grams of protein and whose top ingredients include sugar, starch, and fructose. We’re talking about the kind that’ll keep you satisfied until your next meal, without the hit of sugar.

Use non-fat, no sugar added Greek yogurt as a base. Mix in a serving of BariatricPal Apple Cinnamon Crunch Cereal, and add a cup of freshly sliced fruit. That’s all! It’s just as fast as going through the drive through, but you get 21 grams of protein and 4 grams of fiber.

Italian Night

What happens when you get home tired and hungry? Don’t hit the macaroni and cheese, or go to your local Italian restaurant for a plate of carbs you’ll regret for days. Instead, try something a little easier and way healthier. Whether it’s Spaghetti Bolognese, Spicy Cheese n’ Pasta, Vegetable Lasagna, or Fettuccini Alfredo Pasta, a BariatricPal entrée has the protein you need, minus the carbs and calories.

Give yourself a treat and take a well-deserved rest during the holidays or anytime during the year. There are always easy meals you can make using simple ingredients and items from The BariatricPal Store. You can feel good knowing you’re giving your body the nutrition it needs, while you’re taking the break you need.

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  • Alex Brecher
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