Great make ahead recipes for the week that include fruits, vegetables and/or whole grains. 

Chicken Quinoa Bowls with Balsamic Dressing

Makes 4 servings

Ingredients

¼ cup balsamic vinegar

2/3 cup water

1/3 cup quinoa, rinsed

2 boneless skinless chicken breast halves (6 ounces each)

3 teaspoons olive oil, divided

¼ teaspoon garlic powder

½ teaspoon salt, divided

¼ teaspoon pepper, divided

½ pound fresh asparagus, trimmed

¼ cup plain Greek yogurt

½ teaspoon spicy brown mustard

½ medium ripe avocado, peeled and sliced

6 cherry tomatoes, halved

Directions

1. Place vinegar in a small saucepan; bring to a boil. Cook until slightly thickened, 2-3 minutes.  Transfer to a bowl; cool completely.
2. In a small saucepan, bring water to a boil. Add quinoa.  Reduce heat; simmer, covered, until the liquid is absorbed, 10-12 minutes.  Keep warm.
3. Preheat broiler. Toss chicken with 2 teaspoons oil, garlic powder, ¼ teaspoon salt and 1/8 teaspoon pepper. Place on one half of 15x10x1 inch pan coated with cooking spray.  Broil 4 inches from heat for 5 minutes.
4. Meanwhile, toss asparagus with the remaining oil, salt and pepper.
5. Remove pan from oven; turn the chicken over. Add asparagus.  Broil until a thermometer inserted in the chicken reads 165°F and asparagus is tender, 3-5 minutes.  Let the chicken stand 5 minutes before slicing.
6. For dressing, stir the yogurt and mustard into balsamic reduction. To serve, spoon quinoa into bowls; top with chicken, asparagus, avocado and tomatoes.  Serve with dressing.

Nutrition per serving (1 serving): Calories 246; Fat 11g; Carbohydrates 18g: Protein 21g.

Recipe adapted from Taste of Home Cooking for Two. Published by Trusted Media Brands, Inc. 2018.

Overnight Bircher Muesli

Makes 4 servings

Ingredients

2 cups old-fashioned rolled oats

1 cup low-fat milk

1 cup low-fat plain Greek yogurt

1 tablespoon honey

1 teaspoon ground cinnamon

½ teaspoon vanilla extract

Add-ins for protein (limit to 1 to maintain desired consistency)

2 tablespoons protein powder, unflavored or vanilla flavored

2 tablespoons nonfat powdered milk or egg white powder

2 tablespoons powdered peanut butter

Other add-ins 8+ weeks post-op (choose 1 or more)

            1 cup fresh or frozen berries

1 apple, sliced

2 tablespoons ground flaxseed

2 tablespoons chia seeds

2 tablespoons slivered or chopped almonds

Directions

1. In a large container that can be tightly covered, mix together the oats, milk, yogurt, honey, cinnamon, and vanilla. Stir in the add-ins of your choice.
2. Tightly cover and refrigerate the muesli overnight to allow the flavors to meld and the oatmeal to soften.
3. Keep refrigerated and eat within 1 week.

Nutrition per serving (3/4 cup): Calories 242; Fat 4g; Carbohydrate 38g; Protein 13g.

Recipe from: Fresh Start Bariatric Cookbook: Health Recipes to Enjoy Favorite Foods after Weight Loss Surgery.  Sarah Kent MS, RDN, CD.