Perfect High Protein Meals For Weight Loss or Post WLS

Nutrition Recipes

When it comes to eating as a Weight Loss Surgery Post Op, or trying to lose weight and keep it off with a low carb high protein diet, the rules are simple. Focus on protien.

It is the most important item that we must eat. It keeps us feeling fuller longer. We can’t eat a lot or snack mindlessly all day. My rules as a RNY post op patient are to eat 4-5 oz. 3 times a day. NO SNACKING.  The easiest way for me to eat this way is to include a lot of protein in my diet, at least 80-100 grams.  In order to do this, I had to learn to cook and you know what… I think I like it!

Along my journey I have learned a few tricks. Two of my favorite blogs are “The World According to Eggface” and “Bariatric Foodie”. The two women who write these blogs are quite an inspiration and have so many recipes that there is no way you could run out of food ideas…. EVER! Michelle, from “The World According to Eggface” has many recipes for Egg Bites or little Crustless Quiches that are a staple in my meal plan. Below is my version, check them out!


“Melissa’s Egg Muffins”

  • 12 slices of canadian bacon (big enough to fit in a muffin tin) OR Bacon Strips
  • 12 eggs

*Preheat Oven to 350*

*Place Canadian Bacon in a greased muffin tin or line the muffin tin with bacon strips.

*Press the Bacon into the pan

* Crack an egg into each piece of bacon OR Scramble eggs up and pour into bacon cups

*Season any way you like your eggs, me I like salt, pepper, and cheese. ( You could use anything, the sky is the limit, you make your own rules)

*Bake for 10-20 minutes or until firm (depends on how you like your yolks)

* Pop out of muffin tin as soon as they are cool enough to handle

My serving size is 4 oz. so whatever I dont eat I just freeze for more meals later on.

Melissa Mashed Cauliflower

I love Mashed Potatoes and being on a Low Carb diet, these are definatley a NO NO so I substitute Cauliflower for Potatoes, If you mix it up just right you CANNOT tell the difference.


  • Steam Cauliflower until really soft.

Dont use too much water or you have to drain them really well. You want the cauliflower to be soft but not real wet.

When soft, place cauliflower in a food processor and process with a small amount of butter, salt, pepper, garlic powder/salt (again the sky is the limit when it comes to seasonings) and my secret ingredient is Chive and Onion Cream Cheese.  Give this a whirl in the food processor and it comes out nice and creamy just like potatoes.


These are a few of my food items that I eat that are Carb Friendly and have helped me in my weight loss journey.