Write out, your meal plan for the week and use it to make your grocery list, this will help you avoid the temptation of buying things you shouldn’t in the supermarket! This will help you stick to your plan and save money, a real win win!
Did you know that of every 10 people who make a list of resolutions to start their new year, only 1 achieves its goals, including things like losing weight? Download my template "Action Plan”, which personally helps me organize better to achieve all my goals.
Do you need some inspiration to maintain motivation in your weight loss journey? Download my cellphone wallpapers!
This is the playlist that I listen in the operating room when I am doing surgery, this music relaxes me and helps me focus on my job. Click PLAY and I hope you like it as much as I do!
Ingredients: 1 large, ripe avocado 1 zucchini 1 celery stick 1 garlic clove 1 Italian green bell pepper Juice of 1 lime 1 cup vegetable broth or water A splash of milk Paprika to taste Some parsley 2 tablespoons extra virgin olive oil Salt and pepper Instructions: Cut avocado in half, remove pit and scoop out flesh; cut in cubes. Peel zucchini and cut in circles. Chop celery and garlic, removing inner vein. Chop green pepper removing seeds and ribs. Place all ingredients in a blender or food processor. Mix well and adjust seasoning if needed. Blend until the mixture is smooth. Refrigerate until serving, drizzle with olive oil and garnish to taste.
Ingredients: 1/2 tz of oatmeal 3 egg whites 1 spoon of cinnamon powder Caco nibs or cocoa powder (optional) 1 scoop of Mono Pro Start Bariatric protein Instructions: Mix or blend all the ingredients and pour them into your waffle maker. This recipe is ideal for a bariatric patient breakfast. Who said that eating delicious and healthy was not possible?
Ingredients: 1 cup almond milk 2 tablespoons rolled oats 1 teaspoon flaxseed meal 1 teaspoon amaranth 1 teaspoon chia seeds 1 teaspoon vanilla extract Cinnamon to taste ½ banana or ½ cup strawberries Ice cubes Instructions: Place all ingredients in a blender and process until smooth. You can add water if the smoothie is too thick.
Ingredients: ½ small onion 1 red bellpepper Juice of 1 lemon 8 lasagna sheets (preferably whole wheat) 120 grms smoked salmon 1 avocado Salt to taste 1 tablespoon chopped fresh cilantro Instructions: 1. Peel and chop onion in small pieces. Place in a bowl. 2. Remove seeds from bell pepper and dice into pieces the same size as onion pieces. Add to bowl. 3. Remove stems from cilantro and chop finely. Add to bowl. 4. Add salt and lemon juice. Mix well so ingredients incorporate and lemon juice marinates the onion and bellpepper. Let the lemon juice soften the vegetables while you prepare the rest of the recipe. 5. Heat enough water to cover pasta. 6. Lay lasagna sheets in a large shallow dish so that the pieces do not touch. 7. Once water is hot pour over pasta. Let sit for 10 minutes or until pasta cooks and softens. 8. Cut avocado in half, remove pit and slice into thin slivers. 9. Once pasta is ready, remove from water and lay over a clean cloth to dry. 10. Prepare dish by layering ingredientes. Alternate pasta with vegetables, salmon and avocado. Distribute the ingredients to your liking. 11. Can be enjoyed at room temperature or chilled.
Ingredients: 1 1/2 cups white or brown rice 6 small chicken thighs, about 2 pounds 1 14-ounce can artichoke hearts 1 medium onion 1 lemon 1/2 bunch parsley 2/3 cups dry white wine 1 tablespoon butter Instructions: 1. Heat oven to 425°F. Line a large rimmed baking sheet with foil. 2. Cook 1 1/2 cups white or brown rice according to the package instructions. 3. In 12-inch skillet, heat 1 teaspoon oil on medium-high heat. Season 6 small chicken thighs with 1⁄2 teaspoon salt, and 1/2 teaspoon black pepper. Place the chicken in the skillet, skin side down. Cook until golden brown, about 5 to 8 minutes. Remove from heat. 4. Rinse 1 14-ounce can artichoke hearts. Finely chop 1 medium onion. Thinly slice 1 lemon and remove seeds. Chop 1/2 bunch parsley. Set aside. 5. Transfer chicken, skin side up, to the foil-lined baking sheet. Put the chicken in the oven and roast until cooked through, 12 to 15 minutes. 6. Return the skillet to medium heat, and add the chopped onion. Then, season with 1/4 teaspoon salt and cook, stirring occasionally, for 3 minutes. 7. Add 2/3 cup dry white wine and bring to a simmer, scraping up any brown bits on the pan, for 2 minutes. 8. Stir 1 tablespoon butter into the skillet. Once the butter melts, add in the artichoke hearts and lemon slices. 9. Spoon the sauce over the chicken and sprinkle with the chopped parsley. Serve with the cooked rice.
Ingredients: 4 white fish filets 1-2 potatoes, washed and peeled 1 small onion 7-8 ounces green beans 10 ounces broccoli, washed and cut Extra virgin olive oil Salt Ground pepper White wine 1 small jar sundried tomatoes Instructions: 1. Cut potato in wedges and place in a baking dish. 2. Place chopped onion, broccoli and green beans on top. 3. Salt and pepper to taste, drizzle some olive oil on top. 4. Bake for 30 minutes at 350F. 5. Remove from oven and place fish on top of vegetables. 6. Drizzle with olive oil and white wine. Chop the sundried tomatoes and place over the fish. 7. Bake at 340F for about 20 minutes more or until fish is flaky. 8. Serve.
Ingredients: 1 cucumber, washed, and cut into long, very thin slices. 5 oz. Cooked and chopped salmon 1 hard-boiled egg, chopped 1 tablespoon chopped onion 1 teaspoon minced cappers 1 small pickle, chopped 1 teaspoon chopped fresh basil Ingredients for dressing: 1 teaspoon minced capers 2 teaspoons extra virgin olive oil 1 teaspoon rice vinegar 1 teaspoon fresh basil, chopped Salt and pepper Instructions: Mix salmon with egg, onion, capers, pickle and basil. Salt and pepper to taste. Place some of the mixture over a cucumber slice and roll, hold with a toothpick. Proceed with the rest. Dressing: Place all ingredients in a jar and close tightly. Shake well. Serve rolls drizzled with dressing. 1. Heat oven to 425°F. Line a large rimmed baking sheet with foil. 2. Cook 1 1/2 cups white or brown rice according to the package instructions. 3. In 12-inch skillet, heat 1 teaspoon oil on medium-high heat. Season 6 small chicken thighs with 1⁄2 teaspoon salt, and 1/2 teaspoon black pepper. Place the chicken in the skillet, skin side down. Cook until golden brown, about 5 to 8 minutes. Remove from heat. 4. Rinse 1 14-ounce can artichoke hearts. Finely chop 1 medium onion. Thinly slice 1 lemon and remove seeds. Chop 1/2 bunch parsley. Set aside. 5. Transfer chicken, skin side up, to the foil-lined baking sheet. Put the chicken in the oven and roast until cooked through, 12 to 15 minutes.
Ingredients: 4 large zucchini 2 tbsp. extra-virgin olive oil Sea salt Freshly ground black pepper 2 tbsp. cherry tomatoes, halved 1 tbsp. mozzarella balls, quartered if large 1/4 tbsp. fresh basil leaves 2 tbsp. balsamic vinegar Instructions: 1. Using a spiralizer, create zoodles out of zucchini. 2. Add zoodles to a large bowl, toss with olive oil and season with salt and pepper. Let marinate 15 minutes. 3. Add tomatoes, mozzarella and basil to zoodles and toss until combined. 4. Drizzle with balsamic vinegar and serve.
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