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Tag Archives for " Healthy Eating "

The Ultimate High-Protein Vegetarian Option

tempehSeveral of my patients have asked for more vegetarian options for meeting their protein goals after surgery. As promised, I have concocted the ultimate high-protein, vegetarian, bariatric-friendly meal!*


Olive oil
Brussels sprouts
Tempeh/extra firm tofu
Soy sauce and Sriracha


Coat pan with light oil or cooking spray and heat up that thing!
Add in shredded Brussels sprouts and mushrooms
Sprinkle in fresh garlic (or garlic powder, not garlic salt)

When Brussels sprouts are golden, add in the following:
Tempeh and extra firm tofu, marinated in light soy sauce and Sriracha
One handful of raw cashews.
Sautee until tofu and tempeh are slightly browned.

Serve and enjoy!

That’s low salt, low-fat, high protein, delicious eating! Also, the total time to prepare the aforementioned meal, including all prep and marinating, was about 6 minutes. Remember, if I can make it, anyone can!

Let’s get healthy together!
Dr. Matt Metz

*Opinions may vary.

Super Fast, Super Tasty!

I made this delicious and super healthy meal in 5 minutes. An amazing bariatric recipe, or high-protein, post-workout meal!

1 chicken breast (light soy sauce) on Foreman grill
Baby broccoli (2 minutes in microwave–covered)
Serve on bed of arugula and cherry tomatoes
Lemon juice and hot sauce to taste

If I can make it, YOU can make it!

The Fish Was Off The Hook (Pun Intended)!

Insane under 10 minute Tuna Recipe

1 Tuna steak (the fresher the better)
1 handful baby arugula
1 handful assorted mushrooms

Spray pan with non-stick, calorie-free cooking spray (I like the Trader Joe’s Coconut oil spray)
Sautee arugula and mushrooms until appropriately wilted
Season both sides of tuna with Old Bay, Garlic Powder, Cumin, and Chipotle powder
Move the arugula and mushrooms to the periphery of the pan
Sear the tuna in the middle of the pan to your taste (I like mine rare, but be sure to cook according to safety guidelines)
Place the tuna on a plate, then smother with the arugula/mushroom mixture

Take picture to post on social media, and make your friends jealous

Dig in and enjoy!

Let’s get healthy together!

How To Lose Weight On the Road

travelMany of our patients travel extensively, either for work, or because they are super cool and have free time with disposable income. Our patients that are on the road for work struggle with healthy food choices, and figuring out what to do at business meetings or in foreign countries.

I just got back from my first official vacation in 3 years, and, while on that trip, I did an experiment to see if I could make healthy choices while away from home. I had access to a kitchenette for about half of my time away, so I started by bringing 12 hard-boiled eggs, and some smoked salmon as my portable protein sources. I also brought a stash of about 30 low-carb protein bars and some unsalted nuts.

I went to the grocery store every couple of days for fresh fruits and vegetables, and the only thing I ate in restaurants was grilled fish (olive oil, spices, and lemon) and roasted veggies.

Typical breakfast:
2 eggs (cooked in the kitchenette with fresh veggies), 1 fruit.

Mid-morning snack:
1 protein bar

Arugula and spinach salad with smoked fish, eggs, and tomatoes. Be very cautious with salad dressings, as they are the biggest negative caloric influence.

Matt Metz portable salad dressing: 1 tsp Dijon mustard, 1 tsp olive oil, local vinegar, black pepper, chipotle pepper.

Mid-day snack:
1 hand-full of mixed nuts and 1 hand-full of locally grown berries

Fresh fish on the grill (olive oil, garlic, lemon)
Roasted veggies

Not only did I actually lose 3 pounds on vacation (whoo hoo!), but I saved a ton of money by not buying all of my meals. Everyone else on my trip gained at least 5 lbs by doing the, “I’m on vacation, forget the diet,” thing.

I know it sounds fishy, but do it for the Halibut!

Great Fish Recipe!

2 halibut steaks
2 cloves of garlic
1 tbsp olive oil
handful of black peppercorns
handful of mushrooms
two handfulls of spinach
Handfull of pine nuts
Hot sauce to taste
1/2 lime

Sautee garlic, mushrooms, and spinach in olive oil
Wash fish–add lime, spices, and hot sauce and place in pan
Flash top side of fish, then turn back over
Add pine nuts and peppercorns when fish getting close to flaking
cover on low for ~2-3 mins

Entire process took 20 mins! Yum!!