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Either in a pre-op workshop OR after your surgery, you will be given
instructions on how you are to eat for the first several weeks
following surgery. Some surgeons recommend meals and
snacks. Others may say to eat only 3 meals and no snacks.
Some surgeons like you to include protein drinks/shakes while others
don't believe in using those. Every surgeon's program is
different and it is important that you follow the program given to you
by your surgeon and/or nutritionist.
If you are allowed to eat snacks on your program, your choices are very
limited early out. But, as time passes and your pouch/tummy
heals, you can begin to get a bit more creative and try new
things. You still have to remember protein first! This will
be true for the rest of your life! Any time that you eat, there
should be some protein in what you eat. It is hard to get in the
necessary protein in a day when you eat meals or snacks that have
little or no protein content. The hardest part for some WLS
post-ops is avoiding the crunchy carbs. These include things like
chips, crackers, pretzels, etc. While you are not forbidden from
ever eating these items again, you have to be very careful that you are
not exceeding the limitations of your program and your recommended
daily food/calorie/carbohydrate intake.
The following are snack suggestions. These may or may not work
with the stage of your surgeon's plan where you are currently at, so be
sure to ask if you are not already sure these items are okay on your
plan...
want
something cold?
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want
something crunchy?
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want
something salty?
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want
something healthy?
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sugar
free frozen popsicles
sugar free frozen fudgesicles
no sugar added/low fat ice cream
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raw
veggies
soy crisps
nuts
apples
pickles
high fiber dry cereals (watch sugar!)
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nuts
soy crisps
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cheese
yogurt (watch sugars!)
cottage cheese
fruit (packed in juice only!)
thinly sliced deli-cuts
protein bars (watch sugars!)
refried beans/salsa/cheese
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Crunchy Chick
Peas
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Ingredients:
1 can chick peas
2 tbsp olive oil
1/2 tsp salt
1 tsp oregano |
Directions:
Drain chick peas, rinse, and shake
excess water out.
In a bowl, mix chick peas, olive
oil, oregano, and salt.
Spread on a baking pan/cookie
sheet and bake at 300 degrees for 1 hour. |
Ricotta Cheese Snack
Ideas
Ingredients:
ricotta cheese (part skim or fat free)
1 envelope Splenda French vanilla flavor blend (or other flavors such
as mocha)
Note: You can also use other artificial flavors such as extracts
and sugar free flavor syrups.
This recipe will also work with Fage yogurt instead of ricotta cheese... |
Directions:
Mix ricotta cheese and flavor packet or flavor syrup until thoroughly
blended.
Let sit for a while to allow the flavors to mesh.
Enjoy!
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Ingredients:
ricotta cheese (part skim or fat free)
sugar free/fat free pudding
sugar free Cool Whip whipped topping (optional)
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Directions:
Make sugar free/fat free pudding according to manufacturer's directions.
Whip together with ricotta cheese.
You can (but do not have to) also whip in some sugar free Cool Whip.
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Cottage
Cheese/Pineapple Protein
Snack
Ingredients:
1 tub of FF cottage cheese
1 can of crushed pineapple (drain the excess juice)
1/2 packet of SF raspberry jello powder
1 tub of lite Cool Whip whipped topping
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Directions:
Mix ingredients together and top with Cool Whip lite
(SF jello has aspartame. You can substitute thawed frozen raspberries
for the sugar free
raspberry jello powder. It doesn't taste
the same or as good but it has no artificial sweetener.)
Author's Note: This snack is very high in protein, little
sugar and carbs, low
calories, refreshing and yummy.
serving= 1/2 cup or 4 ounces
protein- 14 grams
fat-0
Sat. fat-0
cholesterol- 5mg
Carbs- 7 g
Sugars - 3 g (all natural from pineapple)
There will be slightly more sugars if you use real raspberries but it
is
natural sugar. |
Protein Bars
Ingredients:
3 1/2 cups rolled oats
1 1/2 cups powdered milk
1 tablespoon cinnamon
1 cup maple syrup
1/4 cup vanilla whey protein powder
1 large egg
1 1/4 cups orange juice
1 teaspoon vanilla extract
1 cup dried fruit, chopped
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Directions:
10 servings 25 minutes 10 mins prep
Preheat oven to 325 degrees and line 7 X 11 inch baking pan with waxed
paper.
Mix all ingredients thoroughly.
Spread onto pan, press cutting lines into make 10 pieces.
Bake for 15
minutes until golden brown.
Cut apart, then cool and wrap.
Store airtight at room temperature for up to two weeks.
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Peanut Butter Protein Bars
Ingredients:
1/2 cup skim milk
1 cup natural-style peanut butter or low-fat peanut butter
1 tablespoon honey
1 1/4-1 1/2 cups of whey protein powder (I use vanilla, but I'm sure
chocolate would work too)
2 cups dry uncooked oatmeal (not quick cooking kind) |
Directions:
1. Combine PB, honey and milk in a pot.
2. Warm over low heat.
3. Add the protein powder and mix well.
4. Add the oats.
5. You don't want to cook it, just warm it through so you can stir it.
6. Add more milk if it is too thick to stir.
7. Press in a 9" x 13" pan.
8. Let the bars sit until cool, and cut into 16 equal sized bars.
9. Wrap each bar in foil or Saran wrap and store in plastic baggies.
10. They do not need refrigeration.
This is the breakdown of nutrition:
Total calories: 145
Fat: 5 grams
Protein: 16
Carbs: 5
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Nutty Fudge Protein Bar
Ingredients:
2 1/3 cups chocolate protein powder (I use Champion Whey Stack)
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped pecans
1 teaspoon vanilla
2 teaspoons peanut butter
1/4 cup Splenda
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Directions:
Melt butter, cream cheese, peanut butter and chocolate in bowl in
microwave and mix together very well.
Add Splenda and vanilla, mix well again.
Add pecans and protein powder and mix.
Place in a baking pan, press down and refrigerate.
When cooled and hardened, cut into 20 square bars. This does not get
baked
but the mixture will be warm from heating the first five ingredients in
the
microwave.
Makes 20 bars
Nutrition counts:
(Based on using real butter and cream cheese, could be lower if diet
butter, low fat cream cheese, or if applesauce is substituted for the
butter.) I am sure these would be good using sugar free chocolate but I
prefer not to have the extra calories or manitol.
Grams Per big bar:
Calories 123
Fat 8
Carb 1.5
Protein 7.5
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No
Bake Chocolate peanut butter Oatmeal Cookies
Ingredients:
2 C. splenda sugar substitute
½ c. low-fat margarine or butter
3 tbsp cocoa powder
½ c milk, skim or 1%
1 tsp of vanilla
½ c. peanut butter
3 c. oatmeal
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Directions:
Mix and boil first four ingredients for one minute.
Remove from heat, add vanilla and peanut butter and stir well.
Stir in oatmeal until mixed well.
Drop buy teaspoon full onto cookie sheet covered with wax paper.
Place in refrigerator until chilled.
Author's Note: I like to put in zip loc baggies and put in freezer. Pop
one
out
when I want a treat.
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Peanut Butter Protein Cookie
Ingredients:
2C. Peanut Butter
¼ C. sugar free syrup
1 C. Splenda
1 C. vanilla soy protein
2 tsp Vanilla
2 eggs
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Directions:
Mix all ingredients together, then roll into balls and press w/ fork.
Bake at 350 for 10 min.
Made 48 cookies.
Each cookie contains: 76 calories, 5g protein,
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Ricotta
Protein Bars
Ingredients:
1 square unsweetened chocolate
1/3 c. plus 2 T. peanut butter
1/4 c. Splenda Granular
2 scoops protein powder (I use the IDS chocolate)
1/3 c. Ricotta cheese
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Directions:
Melt together unsweetened chocolate and peanut butter in the microwave.
Stir in Splenda, protein powder, and ricotta cheese.
Mix well and shape into a round flat disc
about 6 inches across.
Cover
tightly with plastic wrap and chill until hardened.
Cut into 12 pie
shaped
wedges.
Stats approx 18 grams pro/each 98 calories/each
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Protein Ball Recipe #1
Ingredients:
1 cup of protein powder (chocolate or vanilla)
1 cup of non-fat dry milk
1 cup of rice crispy cereal
1 cup of peanut butter
Splenda to taste
Cocoa powder mixed with Splenda
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Directions:
Add the Protein Powder, Dry Milk, Cereal and Peanut Butter in a mixing
bowl.
Mix thoroughly making sure that all the dry milk is in the mix
and not really visible.
If you like it really sweet, add some more Splenda
to fit your taste.
Form the mixture into small balls (about 1.5 inches in diameter) Roll
in the cocoa/Splenda mix.
Refrigerate.
Each ball has about 10 grams of protein.
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Protein Ball Recipe #2
Ingredients:
1 cup Peanut Butter (I use no-sugar-added
Peter Pan)
1 cup rolled oatmeal -- not the instant stuff
1 cup protein powder (I use Matrix Chocolate, but you can use other
flavors)
5 packets Splenda
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Directions:
Warm the peanut butter in microwave about
30-40 seconds -- it melts it
and
makes mixing in the other ingredients much easier. Add the oatmeal,
protein
powder, and Splenda and mix well. (If needed, you can add a little bit
of
water to make it easier to mix) Roll into walnut sized balls,
refrigerate. Store in fridge in zip-lock baggies. This recipe makes
20-24
balls.
Author's Note: Protect them. They tend to disappear. My family loves to
snack on them.
I usually throw in some peanuts...just because...I roll them
into the size of ping pong balls and put 3 of them in snack size zip
lock bags and have to HIDE them in the
bottom of the fridge or my teenagers will eat them all up.
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Protein Ball Recipe #3
Ingredients:
1 1/2 cups low fat powdered milk
1 1/2 cups oatmeal
1 cup creamy peanut butter
5 scoops Elite Rich Chocolate protein powder
8 packets of Splenda
1 cup cold water
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Directions:
Mix powdered milk,
protein powder, and splenda.
Add water.
Mix in peanut butter.
Stir in oatmeal.
Roll into walnut-sized
balls.
Refrigerate in airtight
container or Ziploc bags.
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Protein Ball Recipe #4
Ingredients:
1 c peanut butter (I used Simply Jif)
2 scoops of Unjury chocolate
1/2 c low carb special K
3 tbsp of sugar free maple syrup
1/4 c chopped nuts I used pecans, walnuts, almonds
3 packets of Splenda
oatmeal
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Directions:
Mix together all but
oatmeal.
Roll
into walnut-sized balls.
Refrigerate in airtight
container or Ziploc bags.
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Protein Ball Recipe #5
Ingredients:
1 cup protein powder (I use whatever
protein powder I have at the
time)
1 cup uncooked oatmeal (not the quick oats, just regular oatmeal)
1 cup peanut butter
1/2 cup sugar free maple syrup or honey (I use less than 1/2c of honey)
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Directions:
Mix together well and roll into balls - about the size of a ping pong
ball.
Store in a Tupperware or Ziploc bag in the refrigerator.
They
have
about 10 grams of protein each.
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Protein Ball Recipe #6
Ingredients:
1 cup protein powder (chocolate or vanilla)
1 cup non-fat dry milk
1 cup rice crispy cereal
1 cup peanut butter
Splenda to taste
cocoa powder mixed with Splenda
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Directions:
Add
the protein powder, dry milk, cereal and peanut butter in a
mixing bowl. Mix thoroughly making sure that all the dry milk is in the
mix and not visible. If you like it real sweet, add some more Splenda
to fit your taste. Form the mixture into small balls ( about 1.5 inches
in diameter) Roll in the cocoa/Splenda mix. Refrigerate.
Each ball
has about 10 grams of protein.
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Protein Ball Recipe
#7 "Protein Poppers"
Ingredients:
1 C. protein powder
1 C. non-fat dry milk
1 C. peanut butter
Cocoa powder
2 tbsp water
½ C. ground flax seed
½ C. rolled oats
Splenda to taste
1 tsp. rum extract
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Directions:
Mix protein powder, milk powder, rum extract and peanut butter. When
totally mixed, add flax and oats. Put water in bowl on side, make one
inch
balls, dipping fingers into water if too sticky.
In separate bowl, mix splenda and cocoa. Roll each ball in cocoa
mixture.
Chill one hour before eating.
Apprx. 10 grams of protein per ball.
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Protein Ball Recipe #8
Ingredients:
1 cup peanut butter
1 cup sugar free honey
1 cup unflavored protein powder
1/2 cup grape nut cereal
sprinkle of cinnamon
sprinkle of Splenda
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Directions:
Mix peanut butter, honey and protein powder together till well blended.
Form into balls. In another bowl mix grape nuts, Splenda and cinnamon
together. Wet peanut butter balls with water and roll into grape nut
mixture. Place in fridge and grab when you need a yummy snack!
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Protein Ball Recipe
#9 "Peanut Butter Balls/Cookies"
Ingredients:
1 cup peanut butter
1 cup Splenda
1 tsp vanilla
1 egg and 1 serving of protein powder
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Directions:
Mix all this. Roll into 6 balls and place
on a cookie sheet-spray your
hands with Pam so the cookie dough won't stick to your hands. Dip your
fork in Splenda and do a crisscross on top of the cookie. Bake at 350
for
8-12 minutes. Let cool. *If you eat them while they are still warm,
they
will crumble in your hands. I guess they just need time to set?
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Protein Ball Recipe
#10 "Chocolate Peanut Butter Balls"
Ingredients:
couple of ounces of cream cheese (fat free)
couple of large tablespoons of peanut butter
couple of large tablespoons of unsweetened cocoa
1/4 to 1/3 cup Splenda
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Directions:
Then I just mash and stir until all the
dry has been incorporated into
the
wet. At this point I roll it into balls about as big around as an olive
and
chill (or eat right away, if you can't wait!). You shouldn't go wild
with
these, but a couple of them will curb the chocolate craving for me.
Enjoy!
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Protein Ball Recipe
#11 "Peanut Butter Balls"
Ingredients:
1 c- sugar free peanut butter
1c- rice krispies
1c-protein powder (I was told choc. or vanilla, but my Cappuccino that
I
already had worked fine.)
Splenda to taste
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Directions:
Roll into balls and then into
cocoa/Splenda mixed (if desired) and
refrigerate in baggies. They say they are 10 g protein per 1 1/2 in.
ball!
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Protein Ball Recipe
#12
Ingredients:
1/2 cup natural peanut butter
1/2 cup powdered milk
1/2 cup protein powder (I prefer chocolate)
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Directions:
Mix together and add enough water to bring to a dough-like consistency.
Roll into balls and refrigerate.
Makes a great "on-the-go" snack or meal.
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Protein Ball Recipe
#13
Ingredients:
1 cup pb
1 cup protein powder (I use chocolate)
1/2 cup old fashioned oats (NOT quick-cooking)
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Directions:
Mix
well (it does take some work) and form into walnut-sized
balls.
For me it makes about 24 protein balls.
The protein and carb
numbers
depend on what brands of each ingredient you use.
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Protein Ball Recipe
#14
Ingredients:
1 cup
Special K Cereal
1 cup of oats
1 cup of peanut butter
1 cup of protein powder
(I used chocolate)
1/2 cup sf syrup or honey
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Directions:
Mix all ingredients.
Roll into walnut sized balls.
Refrigerate.
Author's Note: I added craisins last time. I doubled the recipe and put it in the
bottom of a 9x13 pan, refrigerated and then cut into bars.
Everyone
loved them in my preop class!
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If you have a snack
idea that you'd like to share, please email
us!
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