Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts (I try and post them every few days) to show what a typical daily menu looks like in my post weight loss surgery world.

Breakfast: I can't get enough of the new Sugar Free Torani S'mores flavor. I made a Protein Shake with it for breakfast.

Weight Loss Surgery Gastric Bypass Recipes VSG Sleeve RNY WLS Food Menus Cooking

Shelly's S'mores Protein Shake

1 cup Vanilla Soy Milk (any milk will do)
1 scoop Chocolate Protein Powder
1 Tablespoon Sugar Free Torani S'mores Syrup
a few Ice Cubes

Blend. I topped it with...

Shelly's Homemade No Sugar Added S'mores Whipped Cream

1 cup Whipping Cream
1 Tablespoon Sugar Free S'mores Torani Syrup (or any flavor)

Whisk till well combined. Fill whipping cream to the fill line of the whipper. Screw on the top. Insert the CO2 cartridge till it empties, unscrew that. Put the nozzle on, shake a few times and squirt away. It makes a ton, store it in the fridge for up to 10 days just give it another few shakes before squirting. Soooo good.

Lunch: Took advantage of the slightly cooler day and took lunch outside.

Low Carb Bariatric Surgery Weight Loss Health Protein Fitness

Pink Box (top left): Leftover Grilled Chicken
Green Box (top right): Shelly's Mint Yogurt Dip (just Greek Yogurt, Mint, Salt & Pepper to taste)
Blue Box (bottom left): Caprese Skewers (Cherry Tomatoes, Basil, Fresh Mozzarella)
Orange Box (bottom right): Homemade Protein Square

Last week when my pal Kris took me up to Multnomah Falls he came prepared with a thoughtful snack and a bottle of water for all of us. The protein cookies he made were delicious and I promptly asked for the recipe. I made a couple of slight changes to make them a little more weight loss surgery friendly just a change in sweetener and a little extra protein. Oh and I made them into cut bars. I am loving these. 

Weight Loss Surgery Gastric Bypass Recipes VSG Sleeve RNY WLS Food Menus Cooking
Shelly's Homemade Protein Squares (inspired by my pal Kris' Protein Cookies)

1 3/4 cups Oatmeal
2 scoops of Vanilla Protein Powder (any flavor will work, my scoop is 60cc)
3/4 cup Non-fat Dry Milk
1/2 cup of "Stuff" (can be any combo of nuts, raisins, dried fruit, unsweetened coconut, SF chocolate chips)
1 teaspoon Cinnamon
1/4 cup Sugar Free Torani Syrup (any flavor will work)
1 Egg White
2 Tablespoons of Orange Juice (I used Orange Mango)
1 Banana, mashed
2 Tablespoons extra Unsweetened Coconut for the top

Mix dry ingredients together. I used a combo of Quaker Perfect Portions NSA Cinnamon & Maple Oatmeal (love these) and a handful of Plain Rolled Oats to use up open bags I had around. My "stuff" consisted of 1/4 cup unsweetened coconut, 1/8 cup SF Chocolate Chips and 1/8 cup chopped Almonds. Add wet ingredients and mix until thoroughly combined.

Spray a non-stick 9x13 baking pan with Pam non-stick cooking spray. Spread mixture in pan evenly. Sprinkle with extra unsweetened coconut. Bake at 325 for 16 minutes. Place under the broiler for a minute or 2 till top is golden. Allow to cool slightly. Cut into 20 squares.

More Eggface Bentos & FAQ's
Online Bento Box Source

Dinner: 4th of July BBQ leftovers. I got a great deal on a piece of Top Sirloin, cubed it and marinated it (just some Italian dressing) most of the day. Made skewers, sprinkled them with Greek Seasoning and threw them on the grill.

It made several so we had plenty of leftovers for today. I served them with a modified version of Baba Ghanoush, minus the tahini paste and Chickpeas seasoned with a dab of butter and sprinkle of Za'atar.

Weight Loss Surgery Gastric Bypass Recipes Healthy

Shelly's Baba Ghanoush

2 medium Eggplant, peeled and cubed
Olive Oil
Kosher Salt
1/4 cup Greek Yogurt, plain
dash Garlic to taste
squeeze of Lemon to taste
Za'atar sprinkled on top

Preheat oven to 425. Peel and cube eggplant. Sprinkle with olive oil and a pinch or so of Kosher Salt. Roast in oven for 45 minutes, turning once or twice during cooking time till caramelized and golden. Cool.

Place cooled eggplant in mini food processor and whiz with remaining ingredients. Great for dipping meats or veggies or use in place of sauce on a Tortilla Pizza.

Snacks: Too much coffee and the last leftover piece of my Protein Ice Cream Birthday Cake. I finally made my birthday candle wish. Nope, can't tell ;)

Shelly's Protein Ice Cream Cake

You need:
Stainless Food Ring
Protein Ice Cream
Protein Bar (I used a Protein Brownie from my Fitbloggin Swag Bag) or SF Cookies
Sugar Free Torani Syrup

Amounts will vary based on how big a cake you make. Crush Protein Bar and and add enough SF Syrup to make it clump. Place food ring on a plate. Fill base with cookie mixture and press to cover bottom (about 1/2 to 1 inch high.) My protein fudge would work great for the base too.

Fill with Protein Ice Cream you get right out of the machine (soft serve stage)

Cover with plastic wrap and freeze till hard. Unmold. I used a warm (nuked 20 seconds) damp dish towel to warm sides and the ring just lifts off.  Decorate if desired.  My cake makes 4 big wedges. Great for a post-op birthday celebration.

The Protein Ice Cream flavor I used...

Shelly's S'mores Protein Ice Cream

1 cup Vanilla Soy Milk (or Regular Milk)
2 scoops of  Chocolate Protein Powder
2 Tablespoon Sugar Free S'mores Syrup

Mix together milk, protein and syrup. I used this gadget to mix it up. It makes it airy and lump free. If you don't have one just toss it in a blender on super high. You want it fluffy almost double in size. Pour into ice cream maker. Follow your machine's instructions for freezing. You can eat it right away it is soft serve-ish (use it at this stage for Protein Ice Cream Cake making) if you want scoops put it in the freezer to set for an hour. After that hour it will be hard (like rock hard - this is do to the lack of fat content) just nuke it 25 seconds to bring it back to scoops.

More Eggface Protein Ice Cream flavors
It was a delicious day. More days in my pouch.


Alyssa @ said...

Protein ice cream cake... you are genius!!!!

Phil Nelson said...

Curious, approximately how many calories for this day?

Michelle "Shelly" said...

:) Alyssa, I have to have my ice cream cake wouldn't be a birthday without. Glad I can still adapt post WLS.


Phil, I aim for 50% protein, 25% complex carb, 25% fats a day, around 1400-1500 cals but that is based on my activity level and body needs so you and those post surgery will want to consult their medical posse (Dr, nutritionist) for what will work for them.

weight watcher girl said...

Ok had to stop drooling over the picture, ice cream cake..looks so good!

Anonymous said...

Hope you had a great birthday, love the ice cream cake idea. Happy your wish came true- you deserve that.

Anonymous said...

The cake looks delicious! Just curious, do you typically finish the bento box at lunch?

Body Symbols said...

Happy Birthday! Wishing you many more!

Michelle "Shelly" said...

Thank you!!

Bento FAQ's:

Jessica Piper said...

I know you have probably answered this questions many times before but I am new and would like to know. When you make the protein shakes if a person uses the pre-mixed protein shakes how much would you use to make a shake? I drink the premier protein premixed drinks.

Michelle "Shelly" said...

Hey Jessica, Whatever you normally drink in a sitting of Chocolate Premiere just add ice and a squirt or two of SF Torani and blend. It'll be delicious. Vanilla Premiere would be great too (it's one of my favs)

Ja Mc said...

Hi there. Wondering if you have a YouTube channel? :)

Michelle "Shelly" said...

I do... one day I will actually use it ;)

Leigh ann said...

Hi Shelly
Just curious about what brand of protein powder you are using these days. I really need to get back into the protein shakes before life gets out of control.

Thanks ,
Leigh Ann

Michelle "Shelly" said...

Hi Leigh Ann, I use a few different ones... Celebrate Vitamins ENS, SEI Max, Chike, Matrix, ISS Oh Yeah, Big Train... some I like better to drink, some I like better for baking.

Dan W. said...

Please tell me I wasn't dreaming... Are you in the process of putting together a cookbook with all these incredible WLS friendly recipes? Any idea when it will be available?

The protein cake pushed me over the edge, I had to ask.

Thanks for all your information!

Michelle "Shelly" said...

Aww thanks for the vote of confidence :)

Michelle "Shelly" said...

Aww thanks for the vote of confidence :)

FitBy40 said...

what dry ingredient could be used in place of the nonfat dry milk? I can't tolerate that stuff, being lactose intolerant. I'd love to make these squares!

Michelle "Shelly" said...

Not sure. It's quite a component. You'd have to experiment :( Sorry. Maybe a different recipe.

Ann Smiley said...

I just made the Protein Squares for the first time - really good! Hubby and I are enjoying them now! Thanks for the great recipes! I still have a sweet tooth and it's great to have some recipes that are healthy and good too!

Jess said...

Made the protein bars this morning - awesome! I followed your recipe exactly. Do you have any idea of calories/carbs/fat/protein count? Thank you!

Michelle "Shelly" said...

Yay Jess, So glad you are enjoying them.

On the nut info...

What's the nutritional value on (insert Eggface recipe)?

I don't put the nutritional info on my recipes because frankly that can vary so widely. I use full fat cheeses (the good stuff) others may use low fat or (horror) non fat, the % fat on beef, differences in packaged products, different brands of protein, etc. will change the info dramatically. Also serving size will vary depending how far from surgery you are. Portions for each stage should be determined by your medical posse.

What I do when I need to find the nutrition info (on my recipes or any other) is go to a site like (nutritiondata, sparkpeople, etc.) type in each individual ingredient, this will give you cals, carbs, fats, protein gram totals, then divide those totals by the # of servings you get from the dish. It's not exact but it's close enough for me. When in doubt... print it out and bring the recipe to your Dr. or nutritionist for their thumbs up.

Nutrition Data

Anonymous said...

For the protein bars, what can be substituted for the mashed banana and the orange juice?

Michelle "Shelly" said...

I wouldn't replace the banana (though you don't taste banana it is a pretty big wet component) the OJ can be any juice or I used SF Marmalade when I ran out last time.

Theresa said...

I made the protein bars today. Although the taste was good they came out very dense and dry. Any suggestions?

Michelle "Shelly" said...

They are dense... but not dry guessing your banana was on the smaller side or egg or maybe your oven runs a little hot... I once had an oven that was off 20 degrees. Thermometer it one day and see. They will get softer as the days go on too.

Nicole Andrew said...

Believe me, I love eating so much but I've just always been looking at ice cream as a bag of fat and carbs. Never thought about putting in protein to it.

Kelly said...

Hi Shelly, Hope you still see this message on this older post. I've been making the protein bars and love them! Thank you for making up this recipe.

Can the bars be frozen? Does that cause them to dry out? Any hints about how to freeze them and have them come out fresh? It takes me almost two weeks to eat a pan of the bars and towards the end, they are not as fresh (and I wonder about protein breakdown since there are no preservatives). Thank you for the help!

Michelle "Shelly" said...

Hey Kelly, I have not frozen them. Though I don't see why not. I have put them in the fridge... thy get a little drier... I smear almond butter on them later in the pan. Protein cooking or freezing breakdown from all the science literature I have read is minimal and not enough to change nut values.