10+ Sleeve Recipes for Quick and Easy Meals

When cooking after weight loss surgery, you need the right recipes. Sleeve recipes focus on flavor and nutrition, helping you stay on track with your health goals while enjoying delicious meals. These recipes are specially designed to meet your dietary needs, providing balanced options that are easy to prepare.

In this article, you will discover a variety of sleeve recipes that cater to your new lifestyle. They will support your journey and make meal planning enjoyable and stress-free. Whether you are looking for high-protein meals or healthy snacks, there’s something here for everyone.

1) Chicken and Spinach Quiche

Chicken and spinach quiche is a delicious and easy dish to make. It combines tender chicken, fresh spinach, and creamy cheese. This quiche is perfect for breakfast, lunch, or even dinner.

You can use a store-bought pie crust to save time. Just fill it with a mix of cooked chicken, spinach, and eggs. Then, bake it until it’s golden and set.

This dish also works well for meal prep. You can enjoy leftovers throughout the week. Pair it with a simple salad for a balanced meal.

Ingredients

• 1 pie crust
• 1 cup cooked chicken, shredded
• 1 cup fresh spinach
• 1/2 cup onion, chopped
• 1 cup shredded cheese
• 4 eggs
• 1 cup half-and-half
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Place the pie crust in a pie dish.
3. In a bowl, mix chicken, spinach, onion, and cheese.
4. In another bowl, whisk eggs and half-and-half together.
5. Combine both mixtures and pour into the crust.
6. Bake for 30-35 minutes or until set.

2) Zucchini Noodles with Pesto

Zucchini noodles are a fun and healthy alternative to pasta. They are light and can be made in a flash. Toss them with fresh pesto for a delicious meal.

You can spiralize the zucchini or slice it into ribbons. Both methods work well. The best part is that you can enjoy this dish raw or cooked.

Add some cherry tomatoes for extra flavor and color. You can also sprinkle on nuts or cheese if you like. This dish is perfect for lunch, dinner, or even a side!

Ingredients

• 2 medium zucchinis
• 1 cup basil pesto
• 1 cup cherry tomatoes, halved
• Optional: nuts or cheese for topping

Cooking Instructions

1. Spiralize or slice zucchinis into noodles.
2. Toss zucchini noodles with pesto in a bowl.
3. Add cherry tomatoes and mix well.
4. Serve immediately, with nuts or cheese if desired.

3) Turkey and Bean Chili

Turkey and bean chili is a delicious way to enjoy a healthy meal. It combines ground turkey with beans for protein and fiber. This dish is perfect for those looking for a lighter chili option.

Start with lean ground turkey and cook it with chopped onions. Add in your favorite beans, like kidney and black beans, along with diced tomatoes. Spice it up with chili powder and cumin for a savory flavor.

Cook everything together until the turkey is fully cooked and the flavors meld. Serve it hot, perhaps with a sprinkle of cheese on top.

Ingredients

• 1 lb (450 g) lean ground turkey
• 1 can (15 oz/425 g) kidney beans, drained
• 1 can (15 oz/425 g) black beans, drained
• 1 can (14.5 oz/410 g) diced tomatoes
• 1 onion, chopped
• 2 tablespoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, brown the ground turkey over medium heat.
2. Add the chopped onion and cook until soft.
3. Stir in the beans and diced tomatoes.
4. Add chili powder, cumin, salt, and pepper.
5. Simmer for 20 minutes, stirring occasionally.
6. Serve hot. Enjoy!

4) Eggplant Parmesan Casserole

Eggplant Parmesan Casserole is a delicious and hearty dish. It’s a great way to enjoy eggplant while getting a cheesy and flavorful meal. The layers of roasted eggplant, marinara sauce, and melted cheese create a comforting experience.

You can easily make this dish vegetarian friendly. Simply use your favorite marinara sauce and mozzarella cheese. You’ll enjoy every bite of this tasty casserole.

Ingredients

• 2 large eggplants
• 2 tablespoons olive oil
• Salt, as needed
• 2 cloves garlic, sliced
• Marinara sauce
• Mozzarella cheese

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the eggplants and sprinkle with salt.
3. Let them sit for about 30 minutes to draw out moisture.
4. Rinse and pat dry the eggplants.
5. Heat olive oil in a pan, add garlic, and sauté.
6. Layer eggplant, marinara sauce, and cheese in a casserole dish.
7. Bake for 30-40 minutes or until bubbly and golden.

5) Low-Carb Broccoli Cheese Soup

This low-carb broccoli cheese soup is perfect for a cozy meal. It’s creamy, cheesy, and packed with flavor. You can whip it up quickly, making it great for any day.

To make this soup, you will need fresh broccoli, cheese, and simple seasonings. The rich texture makes it very comforting. Plus, it is a great option if you are watching your carb intake.

Ingredients

• 2 tablespoons butter
• 1 stalk celery, chopped
• 1 small onion, chopped
• 1½ pounds broccoli florets, cut into bite-sized pieces
• 3 cups chicken or vegetable broth
• 1 cup shredded cheese (cheddar or your choice)
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, melt the butter over medium heat.
2. Add the celery and onion. Cook until soft, about 3-5 minutes.
3. Stir in the broccoli and pour in the broth. Bring to a boil.
4. Reduce the heat and simmer for 15 minutes.
5. Blend the soup until smooth, then stir in the cheese until it melts.
6. Season with salt and pepper to taste. Enjoy!

6) Cauliflower Fried Rice

Cauliflower fried rice is a tasty and healthy alternative to traditional fried rice. It’s low in carbs and full of flavor, making it perfect for your diet. You can enjoy it as a side dish or a main meal.

To make this dish, start by ricing cauliflower. You can use a food processor or buy pre-riced cauliflower. Stir-fry the cauliflower with your favorite vegetables, soy sauce, and a little sesame oil for a delightful taste.

Add in scrambled eggs to boost the protein. This dish cooks quickly, so keep an eye on it to avoid overcooking.

Ingredients

• 1 head of cauliflower (riced)
• 1 cup mixed vegetables (like peas, carrots, and corn)
• 2 eggs
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Green onions for garnish

Cooking Instructions

1. Rice the cauliflower if not using pre-riced.
2. Heat sesame oil in a pan over medium heat (about 350°F or 175°C).
3. Add mixed vegetables and stir-fry for 3-4 minutes.
4. Push vegetables to one side and scramble two eggs on the other.
5. Mix in riced cauliflower and soy sauce. Stir-fry for another 5 minutes.
6. Serve topped with green onions. Enjoy!

7) Lemon Herb Grilled Salmon

Lemon Herb Grilled Salmon is a delicious and healthy option for dinner. It combines fresh flavors with tender salmon, making it a favorite for many. This recipe is quick and easy to prepare, perfect for busy weeknights or special occasions.

To start, make a marinade with olive oil, lemon juice, garlic, and your favorite herbs like parsley and rosemary. The salmon fillets soak in this flavorful mix, ensuring they are juicy and tasty when grilled.

Preheat your grill to medium heat, about 350°F (175°C). Place the salmon skin-side down on the grill. Cook for around 4 to 6 minutes on each side or until the fish flakes easily with a fork.

Ingredients

• 4 salmon fillets
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mix olive oil, lemon juice, garlic, and herbs.
2. Marinate the salmon for at least 15 minutes.
3. Preheat the grill to 350°F (175°C).
4. Place the salmon on the grill, skin-side down.
5. Cook for 4-6 minutes on each side.
6. Remove from the grill and serve hot.

8) Stuffed Bell Peppers with Quinoa

Stuffed bell peppers with quinoa are a tasty and healthy option for any meal. They are colorful, filling, and packed with nutrients. You can customize the filling with your favorite veggies, making each dish unique.

To make this recipe, start by cooking quinoa. Then, mix it with ingredients like vegetables and cheese. Cut the tops off the bell peppers and fill them with the quinoa mixture.

Bake the peppers in the oven at 375°F (190°C) until they are tender. This dish makes a great lunch or dinner and is sure to please the whole family.

Ingredients

• 4 bell peppers
• 1 cup quinoa
• 2 cups vegetable broth
• 1 cup diced tomatoes
• 1 cup shredded cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cook quinoa in vegetable broth according to package instructions.
3. Mix cooked quinoa, tomatoes, and cheese.
4. Cut tops off the bell peppers and remove seeds.
5. Fill each pepper with the quinoa mixture.
6. Place in a baking dish and bake for 25-30 minutes.

9) Spaghetti Squash with Marinara

Spaghetti squash with marinara is a simple and tasty dish. It’s a great low-carb substitute for pasta. The squash offers a unique texture and absorbs the flavors of the sauce well.

First, you’ll need to roast the spaghetti squash. Cut it in half, remove the seeds, and place it on a baking sheet. Drizzle with olive oil, then sprinkle with salt and pepper. Bake at 400°F (200°C) until tender, about 30-40 minutes.

Once it’s cooked, use a fork to scrape the flesh into strands. Top it with warm marinara sauce. You can add grated Parmesan cheese for extra flavor.

Ingredients

• 1 whole spaghetti squash
• 1 ½ cups marinara sauce
• 2 cloves garlic, minced
• Salt and pepper to taste
• ¼ cup grated Parmesan cheese (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Halve the spaghetti squash and remove the seeds.
3. Drizzle olive oil over the squash, and then season with salt and pepper.
4. Place the squash halves on a baking sheet and bake for 30-40 minutes.
5. Once done, scrape the flesh with a fork.
6. Finally, top with marinara sauce and cheese if desired. Enjoy!

10) Protein-Packed Greek Yogurt Parfait

A Protein-Packed Greek Yogurt Parfait is a delicious and healthy way to start your day. It combines creamy Greek yogurt with crunchy granola and fresh berries for a tasty breakfast.

You can prepare this parfait in just a few minutes. Simply layer your ingredients in a bowl or glass. This meal is rich in protein, keeping you full and satisfied.

Feel free to mix in your favorite fruits or nuts for added flavor. Honey or maple syrup can also enhance the sweetness if you like.

Ingredients

• 1 cup nonfat Greek yogurt
• 1 cup mixed berries
• 1/2 cup high-protein granola
• 1 tablespoon honey or maple syrup (optional)

Cooking Instructions

1. In a bowl, add a layer of Greek yogurt.
2. Top with a layer of mixed berries.
3. Add a layer of granola on top.
4. Repeat the layers as desired.
5. Finally, drizzle honey or maple syrup if you like.
6. Enjoy!