Pumpkin Spice Up Your Breakfast with Premier Protein

This post is sponsored by Premier Protein®. I'm excited to share these new recipes featuring Premier Protein 100% Whey Protein Powder and Premier Protein Ready to Drink Protein Shakes with you.

Friday is the first official day of fall and while it has been much cooler this week I hear summer might try to dig its heels in and make a final stand next week. Ugh. I am longing for fall... cozy sweaters, changing leaves, comfort food casseroles, crisp-see-your-breathe air on an early morning walk, and pumpkin spice everything! Here are 5 ways to pumpkin spice up your breakfast this fall all featuring Premier Protein with its 30 grams of protein per serving, so you'll get a good protein-packed start to the day and have plenty of energy for those walks, raking leaves, or heading off to work or school.

Bariatric Surgery Pumpkin Spice Fall Fitness Weight Loss Gastric Bypass Vertical Sleeve

Shelly's Pumpkin Caramel Pecan Protein Waffles

1 (11 oz.) Premier Protein Ready to Drink Caramel Shake, divided use
1 cup Multigrain Pancake Mix
2 Tablespoons Pumpkin Puree (not pie filling)
1 1/2 teaspoons Pumpkin Pie Spice
2 Tablespoons Pecans, chopped

Mix all ingredients together (save back 2 Tablespoons of shake for use in dip recipe below) till thoroughly combined.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Spray waffle maker with a little non-stick spray and spoon the batter into hot waffle maker, being careful not to add too much. Close the lid and cook for 3 to 4 minutes, or until the waffles are cooked and slightly crispy on the edges. Follow your waffle maker's instructions (mine beeps when it's done.)

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Serve waffles with a dollop of Caramel Cannoli Dip and a drizzle of sugar-free maple syrup. Leftovers are great reheated in a toaster oven or pan. Breakfast-on-the-go: Spread a couple of waffles with almond butter, peanut butter or sugar-free jam, wrap them in foil, grab a Premier Protein shake, toss it all in your bag and head off to school or work.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Shelly's Caramel Cannoli Dip 

1 cup Ricotta Cheese
2 Tablespoons Premier Protein Ready to Drink Caramel Shake
1 Tablespoon Sugar-Free Coffee Syrup (or sweetener of your choice)
a few dashes of Cinnamon

Mix all ingredients together till thoroughly combined. If you are a bariatric surgery post-op this recipe alone is great during the pureed food stage or for later post-ops topped with some Pumpkin Spice Protein Granola (recipe below.)

Shelly's Pumpkin Spice Protein Balls

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

I have been obsessing over these Pumpkin Spice Protein Balls for a couple of weeks now. These are great to take on a walk or drop in a snack-sized baggie to have when you hit a coffee shop with friends. You'll have something that is way better than the sugar bombs in the bakery case.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Shelly's Caramel Pumpkin Protein Shake 

1 (11 oz.) Premier Protein Ready to Drink Caramel Shake
2 Tablespoons Pumpkin Puree, not pie filling
1 Tablespoon Sugar-Free Butterscotch Pudding Mix, dry
dash of Pumpkin Pie Spice
a few Ice Cubes

Blend on high till well combined. I topped it with another dash of Pumpkin Pie Spice.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Shelly's Premier Protein Caramel Pumpkin Pudding Jars

6 - 4 oz. jars (or clear cups)
1 3/4 cups Premier Protein Ready to Drink Caramel Shake, chilled
1 - 1 oz. small package Sugar-Free Vanilla Instant Pudding Mix (dry)
1/4 cup Pumpkin Puree
1/2 teaspoon Pumpkin Pie Spice
Optional Topping: Premier Protein Pumpkin Spice Protein Granola (uses 1/2 a batch)

Pour the chilled shakes, pumpkin, spice and pudding mix into a shaker bottle. Shake for 3 minutes or until thickened slightly and place in the fridge for about 5 minutes to thicken further.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Spoon the protein pudding into each jar.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

To serve top with Pumpkin Protein Granola. These Pudding Jars will store in the fridge for several days but they will not last long. Hide yours behind an old jar of pickles or olives in the back of the fridge to be sure you get one because non-ops love them too.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

Shelly's Pumpkin Spice Protein Granola

1/4 cup Oatmeal, dry
1/4 cup Premier Protein Vanilla Whey Protein Powder, dry
1/4 cup chopped Nuts (I used a combo of pecans and almonds)
1 Tablespoon Sugar-Free Syrup (or Sweetener of your choice)
1/2 teaspoon Pumpkin Pie Spice
1 Tablespoon Almond Butter
1 Tablespoon Butter

Mix all ingredients together. 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 until clumps form.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

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

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

The 6 pudding jars use 1/2 of this batch of granola, store the remaining in an airtight container for several days. It's delicious sprinkled on Greek yogurt, cottage cheese or on top of that Caramel Cannoli Dip (recipe above) or put it in a baggie and it makes a great airplane snack.

Make Ahead: These pudding jars are great to make on Sunday. Scoop some cooled granola into snack sized baggies for each pudding jar and be sure to have a plastic spoon ready.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

You'll have a quick grab and go protein packed breakfast ready each morning.

Pumpkin spice sugar free Bariatric surgery weight loss fitness Premier Protein recipes

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.

Costco Shopping List - Weight Loss Surgery Friendly?

You'd think there wouldn't be a whole lot at Costco for us after we have weight loss surgery. I mean everything is in such LARGE quantities but I've found a few things that are weight loss surgery friendly and have been very helpful on my journey. Click on the linked items to see usage ideas and recipes.

Weight Loss Surgery Fitness Healthy Foods Grocery Pantry Eggface Recipes Food Blog

Here's my Costco Shopping List:

Premier Protein Shakes (ready to drink kind, watch for sales every few months)
Ground Beef & Turkey (I portion out in 1/2 lb. sections & freeze)
Frozen Freeze Portions (Tilapia, Salmon)
Tortilla Crusted Tilapia
Silk Almond Milk 3 pk (best price),  Blue Diamond Shelf Stable Almond Milk
Foster Farms Turkey Meatballs
Cheeses (current favorites Wensleydale Cheddar with Cranberries & Fresh Asiago)
Quick'N Eat Fully Cooked Choice Angus Patties
Frozen Shrimp
Frozen Fruit (for Protein Shakes)
Tribe Single Serve Hummus
Dietz & Watson Cold Cuts (London Broil is great & can be frozen/defrosted for casseroles later)
Fresh Seafood (Shrimp, Scallops, Crab Legs, Clams, SALMON)
Rotisserie Chicken Best, biggest & cheapest!
String Cheese
Coach's Oats
Turkey Jerky
All Natural Fruit Crunchies and Almonds (purse snacks)
Canned Beans (great pantry staple)
Canned Crab Meat
Canned Chicken
Chicken Broth (sometimes Bone Broth too)
Frozen Boneless Skinless Chicken Tenderloins
Madras Lentils
Mini Peppers
Mushrooms (big ones to stuff)
Fresh Mango
Fuji, Pink Lady or Honeycrisp Apples
Driscoll's Raspberries
3 packs of Hothouse Cucumbers (my crackers)
If you use 0% Fage Greek Yogurt they carry a HUGE tub at a great price. I use 2% more.
Cello Cheese Whisps
Pro-Go Egg, Cheese, Nut Boxes
Kellogg's Special K Crustless Quiches
Crystal Light Drink Sticks Variety Tub

Photo printing for when you are dropping sizes
I've gotten a few cute outfits, underwear, socks
Lowest prices on prescriptions (P.S. You don't need a membership to get prescriptions, buy booze or get your eyes checked, little-known facts)

If I think of more I will add them but that's the main stuff. Well, there is always the "Costco Buffet" as I call it... a sample of cheese, a hunk of meat or two and I'm full. I'm a cheap lunch date.

My Weight Loss Surgery Pantry Essentials
My Trader Joe's Shopping List
My Liquid Stage Shopping List 
My Pureed Food Shopping List

September is Self–Care Awareness Month

September is Self–Care Awareness Month, a month designated to remind us that taking care of ourselves, first and foremost, is essential. You can't be the best friend, mother, father, girlfriend, employee, boss, daughter, or son if you don't first start making sure your tank is full. I've said this before on the blog but it bears repeating like the flight attendant says, "put your oxygen mask on first before helping others."

For those of us that have had bariatric surgery, this is a reminder to...

  • Plan some healthy meals: head over to Pinterest create a board and save some recipes you want to try. Check out my Pinterest Page for some ideas.
  • Is it time to get your annual labs done? Make that appointment now. Be sure you requesting a bariatric panel (includes more than regular panel, things like iron, ferritin, and B12) 
  • Find time to do some things YOU love to do. Put "ME TIME" on the calendar. Seriously, make an appointment and treat it like an appointment with a VIP (Very Important Person) because that is what it is! 

and self-care doesn't have to be expensive. Here are a few ways I practice self-care:

  • Turn up the music and dance. 3-4 songs = 10 minutes. If you do this 3 times in a day you have a 30-minute workout. I love Spotify.
  • Catch a sunrise or a sunset (bonus if you can get both in a single day) or spend some time looking at the starry night sky (make some wishes.)
  • Research a place you hope to visit one day (or just learn more about.) 
  • Give yourself a DIY Spa Day. I'd love to do the real deal spa weekend but that's not in my budget $$$ so if it's not in yours try this alone or with someone you love.
  • Grab a box and fill it with stuff to donate. Free up some space, it's good for others and the environment too.


*** Now head over to my Instagram account to enter to win a super cool Self Care Kit: a few things to get you started taking care of and celebrating YOU!***

The Prize: For US Mailing Addresses Only

Some great items from Celebrate Vitamins (sponsored):
30 Stick Variety Pack  Celebrate Vitamins Essential Multi 3 in 1 (Multivitamin, Calcium Citrate, and Fiber) in Citrus Splash, Wild Cherry, and Raspberry-Lemonade flavors.
7-Single Serve Packets (a week of yum!) of Celebrate Vitamins Protein 20 (20 grams of whey protein isolate, 1-3 grams of sugar and only 90 -120 calories per serving) in Chocolate Mint, Peanut Butter Cookie, Iced Decaf Coffee, Cookies and Cream, Chocolate, Caramel Vanilla Swirl, and Wildberry.
Celebrate Vitamins Shaker Bottle
Celebrate Vitamins "Celebrate Life" Mug
and a few more goodies:
A super cool Bento Box (take your lunch outside)
Aloe Socks (after your DIY spa day put these on they will change your life)
Spotify Premium Service Gift Card (create a favorite songs list) and
Earbuds (take a walk with your new playlist)

To Enter: Head over to my Instagram for complete rules on how to enter this giveaway. Don't have Instagram it's free to start an account.


Healthy Snacks: Pumpkin Pie Protein Balls

To stay on track, I always have some fun protein-forward snack around. Preparation is key to making better-for-you choices. An hour spent on the weekend planning, prepping or making a few items makes it so much easier during the week when life gets busy. Mix it up, hit up Pinterest and create a board of ideas you want to try and you'll be able to try something new when you find a little time to whip something up. Here's my Pinterest page for some inspiration.

This week with all the Pumpkin Spice talk starting I modified my Apple Protein Ball recipe. These come together in no time and are perfect for tossing in a snack-sized baggie in your purse or a container in your office desk when the candy, donuts, brownies or whatever other treat someone brought to the break room are calling you.

Weight Loss Fitness Workout Bariatric Surgery Gastric Bypass Vertical Sleeve RNY VSG Recipes

Shelly's Pumpkin Pie Protein Balls 

1/2 cup Dehydrated Apples (you want the crunchy dehydrated type, freeze dried not dried)
3 Dates, whole, pitted
1/4 cup Protein Powder (I used Premier Protein Vanilla 100% Whey Protein Powder)
1/4 cup Oatmeal, dry
1/4 cup Coconut Flour
1 Tablespoon Pumpkin Pie Spice
1/4 cup Sugar Free Torani Syrup (any flavor, SF Pumpkin Spice, SF Caramel, SF Salted Caramel are my favs for this)
2 Tablespoons Almond Butter
2 Tablespoon Pumpkin Puree (not Pie Filling)

Whiz everything in a mini food processor till mixture comes together like a soft dough. Roll into quarter sized balls. Makes 16-18.

Optional: You can roll them in toppings to change them up. This time I made some with chopped walnuts, pecans, and almonds, and a roll into some pumpkin spice sugar (1 teaspoon Coconut Sugar or you could use Sugar Substitute & 1/4 teaspoon Pumpkin Pie Spice) Other topping ideas: SF Chocolate Chips, Unsweetened Toasted Coconut, Crumbled Protein Bars.

Weight Loss Fitness Workout Bariatric Surgery Gastric Bypass Vertical Sleeve RNY VSG Recipes

More Eggface Snack Ideas (Savory & Sweet)

Pin it:

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. What's on my menu today? How about a burger, fries and a shake? What?! Think that is a no-go post Bariatric Surgery? Well, in fact, I ate that very combo today. Well, I did space the shake out since I don't drink with meals. Check out my fun spin on the classic combo.

Breakfast: I started my day with a protein shake that tasted just like a Root Beer Float.

Shelly's Root Beer Float Protein Shake

1 cup Milk (any kind you use)
1 scoop Vanilla Protein Powder
1/3 of a packet of A&W Root Beer Sugar-Free Drink Mix Singles to Go!
A few cubes of Ice

Whiz on high in blender.

I used Celebrate Vitamins Vanilla Bean Protein Meal Replacement. I found the A&W drink packets at my 99 cent store but here's an online source not much more expensive if you don't have them in yours. 1/3 of a packet is perfect for me, the perfect amount of root beer flavor.

Bariatric Surgery Weight Loss Fitness Health

More Eggface Protein Shake Recipes

Lunch: A lettuce-wrapped 1/2 a Burger Patty topped with Bacon, Cheese, Grilled Onions and Persian Cucumber Spear "Fries" with a Greek Yogurt Onion Dip.

Bariatric Surgery LowCarb Diet Weight Loss Fitness Healthy Lunches Dinners

If you have a Trader Joe's pick up some of this Onion Salt, the name is really deceiving though it's not salty at all the ingredients are granulated onion, granulated garlic, minced onion, kosher salt, green onion, and dried chives.

Seasonings Trader Joes Cooking Blog

Trust me, get some. It's sooo great to add to Greek yogurt to make protein packed savory dips for veggies or meat, or sprinkle it on egg salad or tuna salad, scrambled eggs.

More Eggface Take-Out Inspired Meals

Dinner: Leftover rotisserie chicken. Thank goodness for Costco this summer when the temperature was too hot to turn on the oven. I picked up a Rotisserie Chicken and turned it into a couple of meals. Today I had a webinar for work so I made up my bento box and sat outside with my webinar on mute so they didn't hear any birds, planes or chewing.

Bariatric Surgery Weight Loss Healthy Lunches Fitness Gastric Bypass Vertical Sleeve Low Carb

Pink Box (top left): Rotisserie Chicken
Orange Box (top right): Greek Yogurt Onion Dip (see recipe above, I made more at dinner)
Blue Box (bottom left): Tomatoes and Cucumbers (with a sprinkle of the Onion Salt)
Green Box (bottom right): Mini Mozzarella

More Bento Box lunches, FAQ's and an Online Source for them
My Bento Pinterest Page (Tons of Lunch Ideas)

Snacks: Coffee and I made another batch of those Frozen Faux "Cheesecake" Bites so a couple are on-deck tonight when I sign-off and go watch TV.

Sugar free Gastric Bypass Vertical Sleeve VSG RNY Bariatric Surgery Weight Loss Diabetes

I saw on my Amazon Prime account I can watch old episodes of Amazing Race and my Mum who loves the show never saw the first season so we are watching that and LOL I C.R.S. (Can't Remember Shit) so it's new to me too. If you have an Amazon Prime account you should check out all the awesome shows and movies included each month (or Try Amazon Prime 30-Day Free Trial) It's not cheap each year but 2-day shipping is really cool and free shows and movies are a bonus.

More Days in my Pouch

P.S. Check back I have a post going up with a few other fun, new (or at least new to me and hopefully some of you too) product finds. Oh, and it might be time for a giveaway this weekend. and and most importantly, sending prayers for safety to my many friends and family in the path of Hurricane Irma this weekend and those in Texas still feeling the results of Harvey. 2017 has been a hard one... we deserve some good things now. Sending wishes for them to all. xo Shelly