Post Weight Loss Surgery Menus: A day in my pouch

Yesterday in post weight loss surgery eating...

Breakfast: After I ate this delicious, weight loss surgery friendly, super easy breakfast, I packed up my lunch and took off for most of the day with a to-do list a mile long...

Weight Loss Surgery Fitness Workout Breakfasts On the GoShelly's Strawberry Almond Yogurt Parfait

1/2 cup Greek Yogurt (I use plain 2%)
1 Tablespoon Sugar Free Almond Torani Syrup
1/4 cup Fresh Strawberries, cut up
a sprinkle of Toasted Sliced Almonds

Mix Yogurt and SF Torani till well combined. Top with berries and nuts.

I sometimes make these Yogurt Parfaits in plastic cups the night before, cover with plastic wrap and that way in the AM when I'm in a rush I can just grab one and go. Don't forget a plastic spoon.

Lunch: I spent the day picking up special order items for a pal who is catering a big event this week. A few of the errands brought me to a town very close to the beach so I brought my super cool bento box and sat for an hour staring at the ocean before heading back home.

Low Carb Weight Loss No Bread Lunches Lunchbox RecipesPink Box (top left): Shelly's Roast Beef & Cheese Cucumber "Sandwiches" and Mustard for dipping
Green Box (top right): Leftover chopped Strawberries from breakfast
Blue Box (bottom left): Peanut Butter & Jelly Quest Protein Bar
Orange Box (bottom right): Sliced Tomato and 2 Marinated Mozzarella Balls

More Eggface Bentos

Low Carb Breadless Weight Loss Surgery Lunch Ideas RecipesShelly's Roast Beef & Cheese Cucumber "Sandwiches"

Slices of Cucumber
Cold Cuts (I prefer low sodium Boar's Head brand)
Sliced Cheese

1 slice of cheese and meat makes about 4 "sandwiches" you can spear them with a jazzy food pick for parties. For ease of assembly the day of a party (great weight loss friendly appetizers) or for a quickly made lunch during the week pre-cut the cucumbers the night before and place in a Ziploc baggie in fridge.

Aside: My cat Charlie just stepped on my keyboard and sent you all a message. Ready for it... 022222222222222222222222222222222222222 Wishing she could pick the winning lottery numbers.

Dinner: I came home and made a casserole. Sunday I had roasted eggplant. Just eggplant cut into cubes 1" or so (skin on), tossed on a baking sheet with kosher salt and olive oil, baked at 425 for 45-50 minutes or so (move them around every 15). It's great to have in the fridge as a cold side dish to cold cut roll-ups or reheated sprinkled with cheese or tossed with marinara and sprinkled with cheese for a sort of Faux Eggplant Parmesan. I used some in this AMAZING casserole that has become a staple post weight loss surgery dinner at my house.

Weight Loss Surgery Bariatric Meal Plans Menus

Shelly's Middle Eastern Casserole

1 Onion, diced
1/2 pound Ground Beef (or Turkey or Sausage)
1 cup Roasted Eggplant (see above)
1/4 cup Storebought Hummus (any flavor, I like roasted garlic)
1 (15 oz.) can Cannelini Beans, rinsed and drained
2 Tomatoes, diced
1/2 teaspoon Oregano
1 Tablespoon Za'atar, divided use (it's a spice, don't leave out)
1/2 teaspoon Kosher Salt
a few twists of Black Pepper
2-3 Tablespoons Feta Cheese, crumbled

Saute onion till golden set aside. Brown meat till no pink is seen. Add back onion and remaining ingredients with the exception of the feta and 1 teaspoon of Za'atar. Cook for about 5 minutes stirring to combine. Spoon into a Pyrex. Top with Feta and a sprinkle of Za'atar. Bake at 350 for 30 minutes. It's great on it's own like I had it last night or with sliced cucumbers dressed with Greek yogurt and fresh herbs. Leftovers reheat great the next day for lunch.

Find Za'atar (aka Zatar, Zahtar) in ethnic aisles of well stocked supermarkets, Middle Eastern, Lebanese, Persian markets, good cooking stores like Williams Sonoma, online through someplace like Penzey's, or make your own...


1/4 cup Ground Sumac
2 Tablespoons Thyme
1 Tablespoon Roasted Sesame Seeds
2 Tablespoons Marjoram
2 Tablespoons Oregano
1 Teaspoon Kosher Salt

Grind spices in a coffee grinder. I have a coffee grinder just for spices but if you use your regular one clean it really well before you make coffee or it will be an interested flavor ;) Store in a spice jar for several weeks.

Snacks: Samples at the "Costco Buffet" a hunk of ham and piece of turkey cold cut, a few of my Frozen Protein Yogurt Drops while I vegged finally in front of the TV watching the Real Housewives of Beverly Hills and Sugar Free Vanilla Latte from Bux in my travels.

A very yummy day. Today I've got some casserole leftovers makes for an easy night which is good because right around dinner time is the first of the Obesity Action Coalition's free webinar series.

P.S. For those of you who attended the Southern California Weight Loss Surgery Meet & Greet this past July or the Temecula Hoedown. We lost a friend and fellow WLSer. Virginia Little Walker lost her battle with ovarian cancer. For those that did not get a chance to meet her she was a lovely lady with a smile that lit up a room.


pugsmom said...

Sometimes, no often, there are ingredients in the recipes that I have never heard of before. I wish I knew where to find these mystery things. Unfortunately, I'm the world's worst cook, so this all comes pretty hard for me. So far I've kept it very simple, but would like to branch out. I LOVE the blog. I now own my very own Bento Box and will be getting mini meat loaf and muffin pans soon. Thank you EggFace.

SueBee75 said...

Thank you SO much. I'm only three weeks post surgery, and your beautiful recipes give me so much hope that food will always be fun, and so much incentive to think ahead and cook/prepare. Made the frozen protein pops today, yum! I really appreciate the effort you put into your website/blog. When is your book coming out??????

jen larsen said...

You can come make my meals for me please! That would be okay! I wouldn't mind a bit!

Souldancer said...

Hi Shelly! Thanks for OK'ing the use of your bites picture- I make them often and they have been a wonderful addition to my eating plan. Blogging for my employers website is something new and I'm having fun with it and wanted to be sure to give credit where credit is due!

Leah said...

Could you make the pancake bites without the syrup? Wanted to do this, but didn't have this syrup handy without ordering? Or could you suggest a substitute

Michelle "Shelly" said...

Thank you :)


On the pancake bites... Not really it's the liquid and sweetener... umm you could do a different flavor SF vanilla is usually easy to find in coffee aisles of regular supermarkets and Walmart... or Starbucks sells all the SF flavors too. Ask at counter.

Christina Ulrey said...

I did your cucumbers as crackers today! Yum!!

Stacie said...

Tonight I made the Middle Eastern Casserole - so delicious! Thank you for this blog and for your hard work.

Gail said...

Love the cucumber "sandwiches"! So cool and refreshing...will be even better on a warm spring day...which will be here soon!

Anonymous said...

Wonderful recipes and you look awesome girl!!!! Love your site. I am trying to lose 10 pounds and looking for low carb recipes.

Caitlin said...

Your blog is so inspiring! Congratulations on all of your hard work. I thought your cucumber sandwiches were so cute! I added them to a list of awesome no sandwich lunch ideas at Can't wait to try out some more of your recipes!

Orit said...

This Middle Eastern casserole recipe looks delicious! I'm going to give it a try this week I was just wondering how many this recipe serves? I'm wondering if it'll be enough for my family since it's only uses a half a pound of ground beef or if I should double the recipe? We are not big eaters but I just want to make sure there's enough Thanks!

Michelle "Shelly" said...

It heats up well... so if you are in doubt I'd double... but 4-ish especially if you are having a salad or something.

Randomolygirl Amanda said...

I am wondering if you can share a sample menu with the times of when you actually eat? I think most of my struggle along with the food decisions is WHEN to eat the foods and when I shouldnt ....alternating with liquids to get in my liquids. My surgeon moved one month post RNY over 3 years ago and I've struggled since I cannot ask him. Any sample menu with estimated times of when you eat would be really helpful. Thank you for this blog! Its been a lifesaver. Amanda