Lunch: Protein On-the-Go Product Finds and Bento Box Ideas

I was chatting with a reader the other day about all the quick protein-on-the-go options that we've spotted lately. We disagreed on a few we liked or didn't care for but agreed, that it's nice to have more choices. Now some are definitely healthier (watch those sodium, nitrates/nitrites, portion sizes, etc.) and some are tastier than others so when in doubt snap a picture of the item and run it by your bariatric team or dietitian for their thumbs up.

These are some of the protein on-the-go product finds I've seen on my local supermarket (Albertson's, Winco) and big box store (Target, Walmart, Costco) shelves.

Convenience can have a price. One of the options above I enjoyed is around $3.50 and I can literally make a week's worth at home for the same price which is why I still prefer to make my own but you know... life happens... some weeks are busier than others and if tossing one of these in the lunch bag stops you from making a poor choice out of "hangry" desperation I'd say the cost was worth it.

Want to make your own protein packed portable snacks & lunches... the blog has tons of bento box ideas and I have a whole Pinterest page dedicated to my bentos lunch box creations. I hope they give you some inspiration and some new ideas...

FAQ's about my Bento Boxes
Strategies for Eating Out Post Weight Loss Surgery
Post Weight Loss Surgery Starbuck's Survival Guide

Healthy Oscar Party Appetizers: Stuffing Muffins and More

Sunday is Oscar Night. I haven't seen any of the movies. Not one... but I'll have it on in the background while I'm doing something. I do love the red carpet arrivals and it's tradition to make Oscar Party snacks. A couple of years ago I won Wolfgang Puck's (he is the official Oscar after-party Chef) Oscar Party Food Contest with my Top Hat Sliders.

This year I am making Roasted Butternut Squash Stuffing Muffins. I made a test batch last week and OMG so flippin good. They are very adaptable. I used crumbed cooked sausage in them but you could use ground beef, ground turkey, next November when I have a ton of turkey leftover I'm going to try that. If you are wanting something that eats like "stuffing" but are like me don't eat bread or just cutting back on the simple white carbs give these a try. I hope you enjoy them.

Shelly's Roasted Butternut Squash "Stuffing Muffins"

2 cups of Roasted Butternut Squash Cubes (see below)

drizzle of Olive Oil

sprinkle of Kosher Salt

3/4 cup Cooked Sausage, crumbled (ground beef or turkey is great too)

1/2 large yellow Onion, diced

3 Eggs, beaten

1/4 cup Parmesan Cheese, grated

3 Tablespoons Multigrain Pancake Mix

a few twists of Black Pepper

1/2 teaspoon Dried Thyme

Roast the Butternut Squash cubes: Preheat oven to 425 degrees. Place them on a baking sheet in a single layer. Drizzle with a Tablespoon of olive oil and a sprinkle of Kosher Salt. Roast for 35-40 minutes, turning once or twice during cooking. Set aside to cool slightly. You'll need 2 cups for this recipe. Leftover cubes are great on a salad, mixed in scrambled eggs, dropped in soup or chili.

Reduce oven to 350. Saute onion till golden. Set aside to cool slightly. Beat eggs, add cooled onions, 2 cups of squash cubes and remaining ingredients. Stir till combined. Spoon into 24 cup mini muffin tin that has been sprayed with non-stick spray. Bake at 350 for 25-30 minutes. Cool a couple of minutes, they will firm a bit and pull away from pan. 

These are great as a "stuffing" alternative at the holidays, a side to soup or chili, with a salad, or as a unique party appetizer or Easter brunch. If you have any vegetarian pals coming over omit sausage and up the squash and onion or add sauteed mushrooms to yield 3/4 cup. They heat up great! I nuke them slightly (1 minute or so) and then crisp them back up in a toaster oven. I like crispy edges.

Squash not your thing... Here's a few other protein-packed Oscar party food options: 

Eggface Healthy and Easy Party Recipes

Cucumber Crackers

Egg Bites (aka Crustless Quiches)

Heads Up: 7 days of Protein Shakes for YOU and a PAL Instagram Giveaway

Heads up for followers of my Instagram. I've got something fun happening! It's a chance to win 7 days of protein for YOU and a PAL. A week of new tastes featuring some of my fav protein powders perfect for pre and post weight loss surgery pals, fitness or workout friends or just those wanting to have a healthy frosty treat without the zillion calories of a Bux drink...

Head over to my Instagram feed for how to get in on the fun...

A post shared by Michelle Vicari (@theworldaccordingtoeggface) on Feb 20, 2017 at 7:22am PST

More Eggface Protein Shake Recipes

Drum roll...

Thank you to all who entered The World According to Eggface Love Being Healthy Giveaway featuring Celebrate Vitamins.

The random generator has selected: 

Jennifer H.
jenniferhurtiglvn@xxxxxxx.com

Congratulations Jennifer! You are the winner of the latest Eggface Giveaway! I hope you enjoy all the contents of the Love Being Healthy Box! You have mail!

Want to learn more about any of the contents of the giveaway above: Click here for more info and sources.

Not a winner this time... no worries another Eggface Giveaway is starting TODAY! Follow along on the Blog, Twitter, Facebook, Pinterest, Instagram for the latest eggciting announcements!

National Chocolate Mint Day Recipes and Products

Weight Loss Surgery friendly ways to celebrate National Chocolate Mint Day... one of my favorite flavor combinations. Most of the recipes and products below are low carb, no added sugar or sugar free and protein packed. Hope you enjoy any you try...

Protein Bar Cookies (with Quest Chocolate Mint) 

Chocolate Mint Protein Yogurt - or mix a few Tablespoons of Chocolate Mint Protein Powder mixed in plain Greek yogurt with a squirt of Sugar Free Torani and a sprinkle of nuts for a protein packed breakfast. 

Shelly's Chocolate Mint Protein Balls

Shelly's Grasshopper Protein Pudding Jars 

Shelly's Mint Chocolate Chip Protein Ice Cream

Shelly's 5 Minute Sugar Free Chocolate Peppermint Cake

Shelly's Chocolate Mint Cookie Protein Shake

Life Post Weight Loss Surgery: Exercise - 5 for Free

There's no reason you have to join an expensive gym to exercise. Don't get me wrong I think it is super important to MOVE YOUR BODY EVERY DAY but a lot of people get sucked into a sales pitch, get all gung-ho for about 2 months then watch as the membership fee is debited from their checking account and rarely go. If you are one of those people, save yourself the $$ and try one of these FREE ideas to get moving...

1. Walk - All you need for this is a comfortable pair of shoes. I love to walk around my neighborhood. I love the sights, sounds, smells (OK maybe not all the smells.) I love to people watch, dog watch, baby watch, duck watch. We luckily have pretty decent weather here most of the year so almost everyday I can do what I love. Nature, sun, fresh air... it clears my head and invigorates me... but more important than that it's fun and that makes me want to do it. It's my daily treat to me. My local park is the place I walk the most. I love the beach too (sand is a great calf workout) but the beach is an hour drive away so not feasible every day. When it rains or is too cold I head for the mall (leave your purse in the car or it can turn into an expensive $ walk)

Check out TrailLink.com to find walking trails in your neighborhood. Also check with your city's community services department. My town puts out this great free brochure that lists all the walking trails. I stumbled on the brochure when I went to the city hall for a free health fair. I had no idea we had so many trails in my town or that they gave out a super cool free map of them all (Props to Temecula, CA.)

2. Visit the Library - I was amazed at how many exercise DVDs they have... Jillian Michaels, Zumba, Leslie Sansone (my fav.) Borrowing DVDs from the library is a great way to change up your workout when you hit those (normal) stalls. I don't know about you but I get sick of hearing the same voice over and over, especially the cheery ones. You are dying, sweaty, panting and some chick who hasn't broken a sweat is all... "Woo Hoo isn't this great? Come on, let's do 8 more!" Thankfully just as I am about to lose my mind and hurl my TV across the room, it's time to return it. This is a great way to try before you buy too. Before you drop $80 bucks on that Zumba set only to realize you have 2 left feet, check it out at the library.

3. The Internet - YouTube is more than funny kitty and baby videos you can find an excellent collection of exercise, fitness, and dance workout videos, reviews and instruction just a few clicks away. Just type exercise or cardio or some keyword like that in the search box. Many are personal trainers sharing their knowledge for free. There's some good stuff. There's some crazy stuff too but I figure if I'm sweating it's doing some good. Be careful when you first start (standard disclaimer chat with your Dr) I love FitnessBlender YouTube videos. There are some great Yoga ones too.

4. Free Stuff - People have to move and that Tony Little Gazelle or Total Gym that has been covered with clothes in the corner of the bedroom or garage now needs to go. Check freecycle.org, craigslist, Pennysaver/newspaper columns, local Facebook groups, etc... for people getting rid of exercise and sports equipment. Bonus: it's environmentally friendly! You could also drive around early on trash day, practically every week I see something, last week it was a stationary bike. Be sure to check it all out and ask the owner if it's working properly before taking it home. You wouldn't want to get on a treadmill that won't stop and your 2 mile run becomes a 26 mile marathon.

5. Dance - This one is my favorites because you won't even feel like you're exercising. Just turn on some tunes and shake your groove thing. Before you know it you will be sweating and burning oodles of calories. Before I sat down to write this I busted-a-move to The Go-Go's "We Got The Beat." I love Music Choice on my DirectTV or Spotify.com where I have created a playlist of songs I like to dance to. If you have little whippersnappers they'll love this too. Chicken Dance anyone?!

Dance 3-4 songs = 10 minutes do this 3 times a day (before breakfast, mid-day or before dinner, and before bed) and boom you have a 30 minute workout done.

Other $$$ Money Saving Posts:
WLS on the cheap
Lotsa Love for Leftovers

Article I wrote for Your Weight Matters Magazine: Online Resources for Health, Fitness and Wellness with lots of FREE ideas.

Eggface and Celebrate Vitamins Love Being Healthy Valentine Giveaway

This post is sponsored by Celebrate Vitamins. I am excited to share with you some of my favorite Celebrate products including their new Probiotic.

Valentine’s Day is next week. It's a day we spend expressing our love to others. I think it’s just as important to show ourselves some love too. We can show ourselves love everyday by making the healthiest choices: healthy foods, daily exercise, vitamins, water and treating ourselves like you would your nearest and dearest. Because you are. You know when the flight attendant says "always put your mask on before helping others" it's true, to be there for others you need to first be there for yourself.

Since it's the time to show some love... It's GIVEAWAY TIME!

The Prize: A BIG BOX OF LOVE including some great Celebrate Vitamins products and other weight loss surgery friendly items...

60 ct. Celebrate Vitamins Multi-Complete 36 with Iron (Forest Berry)
90 ct. Celebrate Vitamins Calcium Soft Chew (Chocolate)
30 ct. Celebrate Vitamins BALANCE Probiotic ***NEW PRODUCT***
5 Single-serving travel packets of Celebrate Vitamins Protein 20 (Wildberry)
2 Celebrate Vitamins Protein 2 in 1 Protein and Calcium Bars (Crazzberry Crunch)
Pink Sistema Breakfast to Go Container with Built-in Spoon
Pink Blenderball Shaker
Pink Earbuds
Pink Reversible Workout Headband
and The World According to Eggface Reusable Lunch Bag

How to Enter: LEAVE A COMMENT on this blog posting (be sure to include a name and some email address where I can contact you if you are the winner) Scroll down to # of comments/post a comment below to leave yours. That's it, easy peasy.

Example: Jane Doe jdoe@someemail.com

Want an extra chance to win: Follow my Instagram page and mention in your comment on this post letting me know. P.S. There just might be something fun happening over there this week too.

Example: Jane Doe jdoe@someemail.com I liked you on Instagram too!

Contest Period Ends: Sunday, February 19th (11:59 PM Pacific), winner announced sometime Monday, February 20th. I'll draw a name using a random number generator and announce the winner here on the blog. I will also email the winner at the address provided. You'll have one week (7 days) to respond to my email or another winner may be chosen. One ENTRY per person. Blog comments are moderated so there may be a slight delay (up to a few hours) in seeing your comment/entry post. Giveaway is open to anyone in the U.S. only (contiguous United States plus Alaska & Hawaii mailing address only, sorry it's a international law thing.)

I love the Wildberry Protein 20. The other day I made this Triple Berry Frappe-style Protein Shake...

It's also great mixed in Greek yogurt for breakfast or a protein-packed snack.

Shelly's PB&J Crunch Yogurt

4 oz. Greek Yogurt
2 Tablespoons Celebrate Vitamins Protein 20 (Wildberry)
1 Tablespoon Powdered Peanut Butter
a hunk of Celebrate Vitamins Crazzberry Crunch 2 in 1 Protein and Calcium Bar, crumbled

Mix yogurt, protein and powdered peanut butter together till well combined. Add sweetener if desired. Crumble bar on top.


As always thanks for always showing The World According to Eggface love by following and sharing the blog link and Facebook, Instagram, Pinterest and Twitter social media pages with your friends, family and support groups and for checking out the great companies that I feature on the blog from time to time. I appreciate it. Good Luck!

Thanks Celebrate Vitamins for partnering with me on this giveaway. For more information about their extensive line of products be sure to check them out on Facebook and please tell them Eggface sent you.

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. Yesterday's healthy and delicious menu...

Breakfast: I had a free Starbucks reward so I stopped for those Sous Vide Egg Bites before running a few errands. Have you tried them yet? Tasty little suckers and super soft. I'd give them a try if eggs have given you trouble (laying too heavy) these shouldn't give you a problem. They are both great but I think I prefer the Egg White & Roasted Red Pepper flavor, a little less protein and calories than the bacon version though.

Strategies for Eating Out Post Weight Loss Surgery
Weight Loss Surgery Post Op Starbucks Survival Guide

Lunch: My low carb way of doing a Tuna Melt: a scoop of tuna salad with sliced avocado and cheese sprinkled on top. I used a Starkist Tuna Packets this one was the Lemon Pepper one (a little plain Greek yogurt and some diced green onion.)

Broil till the cheese is all melty and bubbly.

More Eggface Lunch Recipes and Ideas

Dinner: I had some cooked chicken (about 1 cup) and I was going to make Tortilla-less Soup but it was 84 degrees yesterday so soup just didn't sound appealing. I had a Spaghetti Squash sitting on my window sill so I half it and nuked it and used it to made this casserole. It was delicious... I'm looking forward to leftovers today. I use this gadget to heat leftovers up and nothing dries out.

Shelly's Pesto Chicken Alfredo Spaghetti Squash Casserole

1 small to medium Spaghetti Squash, cooked and shredded
1-1/4 cups Cooked Chicken, cubed
1/2 cup store bought Alfredo Sauce
2 Tablespoons store bought Pesto Sauce
1/2 teaspoon Oregano
a few twists of Black Pepper to taste
Salt to taste
1/3 cup Shredded Italian Blend Cheese

Half and deseed the spaghetti squash. OVEN: 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 or MICROWAVE: Place open end down on a Pyrex baking dish, pour 1/4 cup of water in dish and microwave for 15 minutes or so. You want a fork to insert easily. Allow to cool slightly. Use two forks to shred the flesh of the cooked squash into "spaghetti."

Preheat oven to 350. Mix the shredded cooked squash and all remaining ingredients except cheese together till well combined. Pour into a Pyrex casserole dish. Sprinkle shredded cheese over top. Bake 30 minutes at 350. I like to broil the top for about 3 minutes till golden.

More Eggface Low Carb Pasta Alternatives More Eggface Healthy Italian Recipes

Snacks: At some point in the afternoon I made a very Valentine-y (new word) protein shake with Homemade, No Sugar Added Strawberry Whipped Cream.

Shelly's Triple Berry Protein Shake

1 packet Celebrate Vitamins Wildberry Protein Shake
8 oz. Soy Milk (any milk will do)
1 Tablespoon Sugar-Free Strawberry Torani Syrup (or SF Black Cherry or Raspberry)
a few cubes of Ice

Blend on high. Top with Homemade No Sugar Added Strawberry Whipped Cream and a few multicolored Nonpareils.

Shelly's Homemade No Sugar Added Whipped Cream

1 cup Whipping Cream
1 Tablespoon Sugar-Free Torani Syrup (any flavor will do) 

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. Great on berries, shakes, smoothies, crepes. 

More Eggface Protein Shakes and Smoothies
More Eggface Post Weight Loss Surgery Menus

Oh, a little heads up... you might want to check back on Sunday when a giveaway begins... and it just might include some Celebrate Wildberry Protein 20. Valentine's Day is coming after all.

Healthy Breakfast Recipe: Premier Protein Chocolate Strawberry Granola Parfait

This post is sponsored by Premier Protein®. I'm excited to share one of my favorite recipes featuring Premier Protein Whey Protein Powder with you.

Start your Valentine's morning off with one of these protein-packed parfaits. Layered Greek yogurt, fresh berries and Chocolate Strawberry Protein Granola. Nothing says, "I love you" more than making someone a healthy breakfast on Valentine's Day or any day!

Shelly's Chocolate Strawberry Protein Granola 

1/4 cup Oatmeal, dry

1/4 cup Premier Protein Chocolate Whey Protein Powder, dry

1/4 cup chopped Pecans

1 Tablespoon Almond Butter

1 Tablespoon Butter

1 Tablespoon Sugar Free Vanilla Syrup (or sub Agave, Honey, whatever you prefer)

1/4 cup Freeze Dried Strawberries

Mix all ingredients together (except freeze dried Strawberries) 

Squeeze together with your hands till clumps form. You need to use your hands for this one. If your almond butter is on the loose side add a little more protein, if it's on the drier side add a little more syrup till clumps form.

Place on a non-stick sprayed, foil lined baking sheet. Bake at 350 for 20 minutes. Cool. 

Mix in freeze-dried strawberries. Cook's Note: Freeze-dried is not dried. It's crunchier, look for a brand with no added sugar. Store in an airtight container. 

Chocolate Strawberry Protein Granola is great on Yogurt Parfaits, Cottage Cheese or sweetened (SF Syrup, Agave, Honey whatever you use) Ricotta Cheese for breakfast. 

You can set up a DIY Breakfast Parfait making station (Berries, Yogurt, Granola, Glasses & Spoons) like I did (great for kiddos to make their own creation) or... you could deliver a breakfast parfait to your loved one in bed. 

This Chocolate Strawberry Protein Granola is great as a snack on it's own too... just place some in a snack sized baggie and take it with you on a hike or toss in your carry-on bag when traveling. Premier Protein Whey Protein Powder has 30 grams of protein per scoop so you'll have plenty of fuel to get you to the top of the mountain or wherever your travels take you.

This post is sponsored by Premier Protein® #TheDayIsYours For the purposes of this post Premier Protein provided me with products used. Want to learn more about Premier Protein products LIKE their Facebook page, Twitter and Instagram and tell them The World According to Eggface told you to stop by.

Healthy Super Bowl Recipes and Ideas

Well it's football’s biggest game this weekend and while I'm not a huge fan (ice hockey and the PBR are more my thing) like most of America I'll tune into the Super Bowl because even if the game isn't so great you've got friends and family, watercooler chat worthy commercials, the halftime show (it's Lady Gaga this year) and of course... delicious snacks. Here's are few of my favorite low carb, protein packed recipes to keep your health and weight loss goals or... touchdowns as the case may be.

From left to right: Veggies and Dip (Persian Cucumber Spears with Herby Greek Yogurt Dip (to taste Oregano, Mint, 4 oz. Greek Yogurt, Salt & Pepper), some Rosemary Marcona Almonds and a Caprese Salad (Tomato, Basil, Fresh Mozzarella, Salt, Pepper & Oregano) or Caprese Skewers (see below)

Shelly's Roasted Cauliflower with Bacon, Cheese & Onion Yogurt Dip or Buffalo Yogurt Dip

Shelly's Black Bean and Butternut Squash Chili 

Deviled Footballs with Crab

Shelly's Mexican Shrimp Cocktail (Pico de Gallo & Avocado) or just get/make some Guacamole and use Shrimp as dippers

A Buffet of Football Fun: Mini Cocktail Hot Dogs (Boar's Head all beef are my fav) with Mustard Yogurt Dip (4 oz. Greek Yogurt, 2 Tablespoons Mustard), Deviled Footballs and Caprese Skewers

How to make this DIY Football Field Tray

Shelly's Bacon Cheeseburger Deviled Eggs

Shelly's Italian Meatball Stuffed Mushrooms

Shelly's Pepperoni and Mushroom Pizza Bites (aka Crustless Quiche)

Hope you enjoy any you try!

More Eggface Game Day Recipes and Ideas