How nutritious is your diet?

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Chicken Salad and Sesame Salmon with Cauliflower Rice

Eating a varied diet ensures you are consuming a range of required nutrients. And as we all know, a balanced diet is very important in maintaining a healthy lifestyle and helping reduce the risk of medical conditions such as heart disease and diabetes. It can also help to lose weight regardless of whether you have had weight loss surgery or not! Something we find very beneficial to ensure your nutritional intake is right. Monitoring meals is something you can do manually or through handy apps on your smartphone.

The right intake of macronutrients

Each meal should contain a balance of macronutrients. Therefore, you should aim to build meals from adequate proportions of protein, carbohydrates and fruit and vegetables. Protein should form around half each meal in your diet, with carbs and veggies each forming a quarter. However, this can vary dependent on whether you have had weight loss surgery or not. There is some evidence suggesting Gastric Bypass and Gastric Sleeve patients have an increased daily protein requirement.

Proteins matter too

Protein is essential for the body, both in a structural and metabolic role. Maximising protein intake in your diet will rapidly improve healing processes involved in weight loss surgery. Increasing protein in your diet will also ensure your macro-nutrient intake is sufficient for your personal health and well-being.

Dietitians at The Hospital Group put together a couple of recipes for tasty and nutritious meals that are easy to prepare.If preparedthe night before, you can take it into work the next day to enjoy a healthy balanced lunch.

Chicken Salad and Sesame Salmon with Cauliflower Rice

Chicken Salad is a great meal to increase the amount of protein you’re eating – especially when made to the following recipe to maximise healthy ingredients.

Chicken Salad (1 portion):

  • 1 Cooked Chicken Breast (36g of protein)
  • 50g Quinoa (4g of protein)
  • 1 Spring Onion
  • 6 Baby Tomatoes
  • Pepper
  • Juice of a Lime
  • Roughly Chopped Coriander

Optional Ingredients:

  • Feta Cheese (5g of protein) or Hard Cheese (7g of protein)
  • Sunflower Seeds (8g of protein) or Chai Seeds (4g of protein)

Ensure the Quinoa is cooked through before adding to the diced chicken and veg.

This Quinoa based salad is a healthy lunch or main meal with up to 55g of protein added to your diet, as well as healthy vegetables. Additionally, the chicken is a healthy source of iron and the cheeses are a great source of Vitamin B12.

Salmon with Rice (1 portion):

Sesame Salmon with Cauliflower Rice is another meal rich in protein. This fish based meal is well balanced and delicious!

  • 1/2 Cauliflower
  • 20g Sesame Seeds (4g of protein)
  • 2x 150g Salmon Fillets (60g of protein)
  • Red Chilli
  • 150g Frozen Sweetcorn (5g of protein)
  • Juice of a Lemon
  • Roughly Chopped Basil

Optional Ingredients:

  • 1 Medium Egg (6g of protein)

Ensure the Cauliflower is diced in a food processor before cooking to provide the ‘rice’ element to the dish. Coat the Salmon in the sesame seeds and cook until golden – then add the sweetcorn, chilli and lemon zest. Scramble the egg and add to the Cauliflower Rice if desired.

This Salmon based dish is a balanced main meal that’s contains up to 75g of protein as well as a mixture of veg. Additionally, the Salmon is a great source of Omega-3 and Vitamin B.

Did you know…?

Our dieticians canhelp you to create adiet plan to suit your specific needs ifyou’ve had Weight Loss Surgery with The Hospital Group.

Still considering weight loss surgery?Speak to our team of experts to find out more about different procedures available.

Book a free consultation