Quick and Easy HIGH PROTEIN LOW CARB Recipes // WLS and KETO Friendly

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Welcome Welcome- I’m so glad you found my little corner of YouTube friend!!!! I am a mom, a wife, a nurse and chronic pain survivor on a journey to better health and wellness for myself, as well as my family! I am newly post op VSG, vertical sleeve gastrectomy surgery. Prior to Surgery I found Keto, and it has changed my life!! KETO LIFESTYLE is not only aiding me in losing weight, but it has helped my pain levels, brain fog, and energy levels more than I knew was possible. That alone has me on FIRE for Keto. I have ALWAYS loved to COOK- feeding people makes my day – so I decided to include lots of healthy keto cooking on my channel! This channel will be all about weight loss, with healthy cooking and DITL type vlogs thrown in!

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Peanut Butter Protein Fat Bombs
(makes 16 servings)
½ cup Coconut Butter (Nutiva Coconut Manna, Pureed Coconut Superfood is brand I used)
½ cup Peanut Butter (I used Crazy Richards Natural Creamy)
2 Tbsp Roasted Cocoa Nibs (I used Trader Joes)
1 tsp Himalayan Salt
2 scoops Isopure Zero Carb Cookies and Cream Protein Powder
1 scoop Genepro, unflavored protein powder

Melt butters till liquidy, combine well. Combine with all other ingredients and pour into mini muffin pan. Freeze well and then pop out. Store in freezer or fridge.

MACROS 121 Calories // 7.6 Protein // 1.6 Carbs // 9.1 Fat

NoOatmeal
( makes 8 servings)
½ cup Chia seeds
½ cup hemp seeds
1 scoop Isopure Zero Carb Cookies and Cream Protein Powder
2 scoops Genepro
2 tbsp Cacao Powder
( season with whatever flavors you wish- cinnamon would be great, and add stevia or other sugar free sweeteners if you wish)
( THESE CAN BE STORED AT THIS POINT IN LITTLE CONTAINERS AND ARE VERY SHELF STABLE AND PORTABLE)

Combine all together and divide into 8 servings.
Combine each serving with around ½ cup liquid of your choice before serving ( almond milk, yogurt, milk, coconut milk…whatever you wish)
This needs some time to soak up your liquid, so its best made the night before, or atleast a few hours before… can heat up in microwave or eat cold.

MACROS 150 calories // 17 Protein // 0.4 Carbs // 8 Fat

Egg Casserole
(this is more a method than an exact recipe)
12 eggs
½ cup milk (or half and half or cream)
Seasoning of choice
Meat of choice ( sausage, ham, bacon, etc…)
Veggies of choice ( peppers, onions, spinach,etc..
Cheese of choice ( I love spinach a feta, mexican cheese and chorizo and jalapenos, italian sausage and mozzarella, etc….)
Typically cooks at 350 for around 25-30 min

Buffalo Chicken Dip
( I MAKE THIS FOR FAMILY, BUT IF MAKING FOR JUST bARIATRIC ME i WOULD HALVE THE RECIPE PROBABLY)
2 cans chicken breast, drained
½ cup Hot sauce ( I use Frank’s)
½ cup sour cream ( can use full fat or lesser, your choice)
1 packet ranch seasoning ( I use Frank’s red hot brand of buffalo ranch dip)
8 oz cream cheese ( any kind, i typically use ⅓ less fat variety as its lowest in carbs)
Mix all together until well combined. Great hot or cold.
(Also great with some blue cheese or shredded cheddar thrown in)
(you can always add some genepro to this as well to up the protein)
12 STANDARD SERVING SIZES ( DOUBLE PROBABLY FOR BARIATRIC SIZE SERVINGS)
MACROS FOR 12 NO ADDED PROTEIN –
140 CALS // 12.4 PROTEIN // 2.3 NET CARBS// 8.2 FAT
MACROS FOR 24 SERVINGS WITH 2 SCOOPS GENEPRO-
75 CALS // 8.7 PROTEIN // 1.2 CARBS // 4 FAT

High Protein Deviled Eggs
6 eggs
½ cup mayonaise of your choice
1 tbsp mustard of choice
2 tbsp sugar free Dill Relish
Salt and pepper to taste
1 scoop Genepro Unflavored Protein Powder
Paprika to tast over top

Hard boil Eggs and peel
Divide eggs in half and place yolks in a bowl.
Combine all remaining ingredients (not paprika) unitl well combined
Divide among all the open egg halves and top with some paprika
Enjoy. Can store for a few days in the fridge!

(Serving is ½ a deviled egg)
MACROS 78 Calories // 5.7 Protein // 0.4 Net Carbs // 6.7 Fat

Instant Pot Hard Boiled Eggs
1 cup water into instant pot and then place the trivet in bottom of pot
Place eggs gently into pot ( can do as many as will fit in one layer, touching is fine)
Seal Lid and set to Manual for 5 MINUTES
Slow Release 5 Minutes, and then release rest of way immediatly
Shock by placing into ice bath for 5 minutes
Now they are ready to peel or store as is!

#bariatricketo #wlsmealprep

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Comments

MrsMason817 says:

Do you find you instant pot easy to seal? I have a pressure cooker that is difficult to get sealed. I may need to get an instant pot.

Nick Stahl says:

You may like this shake of mine! Check it out, https://www.youtube.com/watch?v=FSKJ92OkGGI

Lisa Lindner says:

Where did you get your silicone thing you put your fat bombs in?

Fattytosavvy VSG says:

I like spicy but I can't imagine eating spicy post op because I have to have a drink with my spicy lol!

Chelsea Tilson says:

I meal prepped yesterday! Egg muffins, bacon cheese burger casserole, cheesecake fat bombs, homemade coleslaw! Keto life

manoj kumar says:

amazing weight loss https://bit.ly/2FizE8y

Dana V. says:

You look great! 😊 I've noticed in logging my food, I'm getting very little potassium..MAYBE 300mg on my best day…including what is in my 2 MVIs. Are you taking a supplement? I had low K from the keto diet years ago…so I amped up my veggies…but, with vsg, there is no room for them bc we are so focused on protein. Any suggestions?

Karen Capozzi says:

Love your channel! You have been a big help in my journey! Thank you for all the great ideas!

just angelica j says:

You are looking fabulous! I am catching up on your videos. 😁

Smaller In NC RNY says:

Oh, you look absolutely amazing girl!

Smaller In NC RNY says:

I love my eggs in the insta pot and how easy they peel. I really need to learn to cook more stuff in it, never use mine.

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