Tuesday, February 10, 2015

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Here's what I ate yesterday...

Breakfast: If you own a tub of Spiced Chai Protein Powder from making that "protein granola" I love spare a little for this yogurt dip one morning. I dipped fresh mango chunks in it.

Breakfast Weight Loss Surgery Healthy WLS VSG Gastric Bypass Recipes

Shelly's Spiced Chai Yogurt Dip

1/2 cup Greek Yogurt, plain
2 Tablespoons Big Train Fit Frappe Spiced Chai Protein Powder
1 Tablespoon Honey (or Sugar Free Torani Syrup - SF Vanilla)

Mix together till well blended. The honey, mango, chai combo was perfect together sort of Indian. If you can't do honey any sweetener you use would be fine.

6 Greek Yogurt Breakfasts

Lunch: I love salads like this they get even better the next day. This is something that would be perfect to make the day after you make my Quinoa Patties because there is always a spare cup of cooked quinoa from that.

WLS Food RNY VSG Cooking Menus Vegetarian

Shelly's Chickpea and Quinoa Salad

1 can Chickpeas, rinsed and drained
1 cup Cooked Quinoa
1/2 Hothouse Cucumber, peeled and chopped
3 medium Tomatoes, chopped
1 Tablespoon Fresh Mint, finely chopped
2 Tablespoons Crumbled Feta Cheese
1/2 teaspoon Oregano
juice of 1/2 a Lemon
a few twists of Black Pepper

Mix all ingredients together till well combined. You can add a dressing or a drizzle of olive oil... I don't the lemon juice and tomatoes make it's own dressing that is perfect for me. You could add tuna, cooked chicken or salmon to this. I actually intended on putting tuna in but forgot.

More Favorite Salads
Oodles of Bean Recipes

Dinner: I picked up a spaghetti squash at the Farmer's Market on Saturday. I didn't really have a plan at the time but I was chatting with my Mum about foods I used to eat as a kid and it reminded me of a sandwich I loved. It was sausage and ricotta cheese on homemade Sicilian bread rolls. It was sort of calzone-ish. I don't do bread post weight loss surgery and truly I could never replicate my father's bread and anything else would be a disappointment, so why bother. This gave me all the delicious flavors of my childhood.

Bariatric Surgery Weight Loss Fitness Healthy Italian Dinners

Shelly's Ricotta and Sausage Stuffed Spaghetti Squash

1 small/medium Spaghetti Squash
1/4 cup Water
1/2 Yellow Onion, diced
2 Green Onions, diced
1/2 cup Cooked Sausage, Crumbles
1/2 cup Ricotta Cheese
2 Tablespoons Parmesan Cheese (plus another Tablespoon or so for sprinkling on top)
1/2 teaspoon Italian Blend Seasonings (Garlic, Basil, Oregano, Red Pepper)
1 Teaspoon Oregano

Half and deseed the spaghetti squash. Place open end down on a Pyrex baking dish, pour 1/4 cup of water in dish. Cover with foil. Bake in a 400 degree oven for about 40 minutes. You want a fork to insert easily. Allow to cool slightly. Use two forks to shred the flesh of the cooked squash into "spaghetti." remove as much of the squash as possible leaving the hollowed out skins. In a clean dish towel squeeze the squash to remove any excess water. Place in a bowl. Set aside.

Healthy Food Blog

Saute onions till golden. Add sausage and seasonings. Cook for a couple of minutes till sausage is warmed through. I used those Jimmy Dean Cooked Sausage Crumbles. You could certainly saute some sausage meat or use leftover BBQ sausages chopped up. If you are not a sausage fan you could use turkey or beef but I'd toss in some fennel or something to give it a "sausage flavor." Mix ricotta, onions, sausage, 2 Tablespoons of Parmesan cheese and seasonings till well combined. Fold this mixture into the squash until they are thoroughly combined. Spoon everything back into the hollowed squash skins. Sprinkle with a little more Parmesan and bake at 350 for 30 minutes.

More Healthy Italian Recipes

Snacks: Too much coffee, a Cottage Cheese Double and a few Blue Diamond Salted Caramel Almonds,

More Days in my pouch

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Heather Leigh said...

It's bizarre to me that you'll not eat bread after your surgery but you eat honey. Any reasoning behind ditching most empty carbs and not honey?

Michelle "Shelly" said...

Well... I never ordered 3 baskets of honey at a restaurant before ;) LOL Seriously I eat a tablespoon of honey maybe twice a month. So eating honey is a little of a stretch but it's because I didn't have addiction issues with honey. Bread, pasta, rice, were my foods of choice... 8 1/2 years sober of them so just aren't my food anymore not that I won't eat them... just not my food.

Anonymous said...

Hi Shelly,
I'm 3 weeks post opp and my Dr just advanced me to pureed food. I find myself wanting to eat in the evenings like I used too which was bad. Any words of wisdom to help me out? I'm going too find out when my support group meets but that's only once a month. Many family is very supportive but I need someone that understands. HELP! Lois

Michelle "Shelly" said...

Hey Lois, The bewitching hour... I know what you mean. You know I really think writing down your menu for the day helps... the night before jot down on a calendar your Breakfast, Lunch, Dinner and any snacks or drinks with calories. There is something to be said for committing to something in B&W. If you eat off the plan for the day you know something needs to be adjusted somewhere or maybe a more dense protein dinner.

The only other things I would suggest is finding something during that time period that takes you away from the food... a class (online maybe) or a walk or calling a friend. That and not bringing any snacks that would cause too much damage in the house... I dare say you won't put on the bra ;) and drive for a snack if you are like me so if only healthy things are around all the better. Hope this helps a bit :) I'm excited for you... if foods give you trouble at first don't lose hope on them... wait a bit (a few weeks) and try that food again. Sometimes despite what is cleared on a list our body is not quite ready for.

Anonymous said...

Thanks so much for your input. I think you're right I need too occupy myself during that time. I've lost 21 lbs already and I'm so excited too get healthy. I love your recipes and your encouragement.

Dawn said...

How much ricotta in this recipe? I don't see it in the ingredient list. Maybe I missed it?

Mollie Lanphear said...

I have a question regarding your squash recipe. How much of it did you eat for dinner? Also do you have a certain amount of food that you eat each meal (weight wise)? Thank you so much for what you do. I love your site!!

Michelle "Shelly" said...

Thank you Dawn for catching that. Added it 1/2 cup :)

Michelle "Shelly" said...

Hi Mollie, Calories and portion is definitely something you want to chat with your Dr about... it will differ obviously by lifestyle needs, goals, time out from WLS. I had about 1/2 of one of those half squashes it was about 3/4-1 cup I guess. It wasn't very dense. If it was chicken or whole sausage in there I'd have done waaaay less. It made 4 meals that squash for my Mum (a non-op) and I... if that helps but yeah chat with your Dr. because if you have a active life, running around after kiddos, cardio exerciser running etc. you'll need more and more carbs than me who does light exercise and a sit down job.

Mollie Lanphear said...

Thanks for answering! I am 7 ½ months our from RNY and have hit a hump. I started school in January and have seem to forgotten everything. I feel as if my portions are all over the place, to little/to much. I am callings Nutrionist on Monday to make an appointment get myself straightened out. I just like to see what portion size others are eating.

Unknown said...

recipes look yummy and will definitely try some sharon shafran

CD said...

Shelly, I'm 3 years out & have lost 170 lbs (I'm 64 years old) and loving every minute of my life now. Anyway, I've been going to my surgeons WLS support groups for 3-1/2 years now & tell everyone about your blog. Thanks for all the great recipes & enter me in the contest too!