Simple Veggie-Packed Meal prep

Eating nutritious meals after bariatric surgery can feel overwhelming, but it doesn’t have to be! These veggie-packed recipes are quick to make, versatile, and ideal for busy individuals. Whether you’re looking for something vegetarian or a way to add more vegetables to your diet, these recipes are perfect for meal prep, reheating, or enjoying as standalone dishes or paired with a protein. Let’s dive in!

Creamy Pesto Vegetable Bake

This creamy, flavourful bake is a comforting way to enjoy your favourite vegetables.

Ingredients:

• ½ large head of broccoli, cut into medium florets
• ½ medium head of cauliflower, cut into large florets
• 1 large carrot, chopped into chunks

For the Bake Mixture:

• 2 eggs, lightly beaten
• 100g cottage cheese
• 2 tbsp pesto
• 50ml milk
• 1 tbsp olive oil
• 28g plain or almond flour
• 60g grated parmesan cheese
• ½ tsp each of onion powder, garlic powder, and paprika
• Salt and pepper to taste
• 55g shredded mozzarella cheese

Instructions:

1. Preheat oven to 175°C.
2. Boil salted water, cook cauliflower for 7 minutes, add carrots, then broccoli for 2 minutes until fork-tender. Drain well.
3. Arrange vegetables in a greased 9×13-inch baking dish and season with salt and pepper.
4. Whisk eggs, cottage cheese, pesto, milk, and olive oil until smooth. Stir in flour, parmesan, and seasonings. Pour over vegetables.
5. Sprinkle mozzarella on top and bake for 40-45 minutes until golden. Cool for 10 minutes before slicing.

Tip: Add mushrooms, peppers, or leeks for variety. Substitute ricotta for cottage cheese if preferred.

Mediterranean Courgette Loaf

Packed with Mediterranean flavours, this loaf is great for a snack or a light meal.

Ingredients:

• 250g courgette, grated and squeezed dry
• 3 eggs, lightly beaten
• 3 tbsp olive oil
• Zest of 1 lemon
• 150g plain flour
• 2 tsp baking powder
• ½ tsp each of garlic powder and onion powder
• Salt and pepper to taste
• 45g kalamata olives, chopped
• 110g feta cheese, crumbled
• 2 tbsp fresh dill, chopped
• 55g shredded mozzarella cheese

Instructions:

1. Preheat oven to 175°C and line an 8×4-inch loaf tin with parchment paper.
2. Combine eggs, olive oil, and lemon zest in a bowl. Add flour, baking powder, seasonings, and courgette. Fold in olives, feta, dill, and mozzarella.
3. Pour into loaf tin, spread evenly, and bake for 50-55 minutes or until a toothpick comes out clean. Cool before slicing.

Tip: Perfect for batch cooking—slice and freeze for future use!

Aubergine Bruschetta

A fresh and satisfying take on bruschetta with a veggie packed twist.

Ingredients:

• 1 medium aubergine, halved lengthwise
• 1 tbsp olive oil
• 2 large cloves garlic, minced
• Italian herbs, salt, and pepper to taste
• 100g cherry tomatoes, halved
• 65g mozzarella, cubed
• 2 tbsp breadcrumbs
• 1-2 tbsp grated parmesan cheese
• Fresh basil (optional)

Instructions:

1. Preheat oven to 200°C and line a baking tray.
2. Brush aubergine halves with olive oil, garlic, and herbs. Roast for 17-20 minutes.
3. Mix tomatoes, mozzarella, breadcrumbs, and olive oil in a bowl. Spoon onto roasted aubergines. Sprinkle with parmesan and bake until melted.

Baked Veggie Egg Tortilla

A quick, protein-packed dish that’s as versatile as it is delicious.

Ingredients:

• ¼ tbsp olive oil
• ¼ small courgette, red pepper, or mushrooms, sliced thin
• 1 small tortilla
• 2 eggs, beaten (or 1 egg + 1 egg white)
• 2 tbsp cottage or cream cheese
• 10-20g shredded mozzarella

Instructions:

1. Preheat oven to 170°C. Grease a small oven-safe pan and press the tortilla inside.
2. Sauté vegetables in olive oil until golden, season, then layer onto the tortilla.
3. Pour eggs over the veggies, top with cheeses, and bake for 25-40 minutes.

Perfect for grab-and-go breakfasts!

Broccoli and Feta Bake

Ingredients:

• 200g broccoli florets
• 155g plain flour
• 1 tsp baking powder
• 1 tsp salt
• 50ml milk
• 2 eggs, lightly beaten
• 50ml olive oil
• 115g each feta and mozzarella cheese, crumbled
• 3 tbsp parmesan cheese

Instructions:

1. Preheat oven to 190°C. Steam broccoli for 1 minute, chop roughly, and pat dry.
2. Mix flour, baking powder, salt, milk, eggs, and olive oil into a thick batter. Fold in cheeses and broccoli.
3. Spread into an 11 x 7-inch dish and bake for 45-50 minutes.

Roasted Veggie Pizza

A veggie-loaded pizza alternative that’s satisfying and wholesome.

Ingredients:

• 1 courgette, sliced
• 1 bell pepper, sliced
• 6-8 mushrooms, chopped
• 1½ broccoli crowns, florets only
• Olive oil, salt, and pepper
• 50g parmesan cheese
• 50g breadcrumbs
• 1½ garlic cloves, minced
• 1 tsp Italian herbs
• half a jar marinara sauce
• 5 cherry tomatoes, halved
• 100 shredded mozzarella

Instructions:

1. Preheat oven to 200°C. Roast veggies for 20 minutes.
2. Mix parmesan, breadcrumbs, garlic, and herbs. Layer roasted veggies with marinara, parmesan mix, and cheese. Bake for another 18-20 minutes.

Healthy Courgette Banana Bread

A moist, naturally sweet loaf perfect for breakfast or a quick snack.

Ingredients:

• 3 ripe bananas (approx. 1½ cups mashed)
• 120g shredded courgette (no need to drain)
• 2 eggs, lightly beaten
• 2 tsp vanilla extract
• 1 tsp lemon juice
• 160g rolled oats, blended into flour
• 1 tsp baking soda
• 1 tsp cinnamon
• ¼ tsp salt

Instructions:

1. Preheat oven to 180°C. Line a 9×5-inch loaf tin.
2. Mash bananas and mix with courgette, eggs, vanilla, and lemon juice. Stir in oat flour, baking soda, cinnamon, and salt.
3. Pour into the tin and bake for 50-55 minutes. Cool before slicing.

These recipes make eating post-surgery exciting and simple, showing that healthy doesn’t mean boring. Which one will you try first?