Bell Pepper Crustless Quiche

crustless quiche

Who doesn’t love a good quiche right?!? My hand is raised! If you are eating keto, crustless quiche is the way to be!

Jump to Recipe

I recently came up with this beauty and was so pleased just had to share!

HINT ALERT: A key item I have started using to make my quiches is this! The dimensions are perfect and it’s perfect quality. My quiche comes out perfectly every time.

Why To Love A Good Quiche:

-Love a good quiche because it just feels like a new spin on an old ingredient. Obviously eggs can get boring. Who knew right? But, yes, they can.

-Love making quiche because you can add whatever ingredients you want and just bake it. You don’t need the skills to flip an omelet (the other fun way to add ingredients to eggs). I’m all about simple yet tasty!

So without further adue….

bell pepper quiche

Keto Bell Pepper Crustless Quiche

Prep Time 10 mins
Cook Time 35 mins
Course Main Course
Cuisine American


  • 9×9 glass dish


  • 6 Eggs
  • 3/4 cup Heavy whipping cream
  • 1/2 cup shredded mozzerella cheese
  • 1/2 stick butter
  • 1/2 Chopped green peper
  • 1/2 chopped red pepper
  • 1/2 chopped orange pepper


  • Chop all bell peppers
  • Crack all eggs in large mixing dish
  • Add heavy whipping cream to eggs and whisk
  • Melt butter and add to egg mixture
  • Mix shredded cheese to egg mixture
  • Spray nonstick spray over 9×9 glass baking dish
  • Sprinkle all chopped bell pepper to a thin layer in 9X9 glass baking dish
  • Pour eggs over bell peppers in baking dish
  • Bake at 375 degrees for 35 minutes or until egg is cooked through
Keyword crustless, eggs, keto, keto quiche, low carb, quiche

For other great recipes be sure to checkout my youtube channel: Heatherish

Other related posts:
3 Recipes for Keto Bread
5 Top Keto Chicken Recipes
Keto Philly Cheesesteak Recipe

3 Recipes for Keto Bread

These recipes for keto bread will save your keto diet any day of the week. It’s no secret the ketogenic diet can be hard to stick to. Substitutes will save your life.

Get your FREE Dump & Go Recipe Ebook Here

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How To Deal With Bread Cravings

  • The short answer here….make keto bread!!

Bread On The Ketogenic Diet?

  • Most keto-approved bread is either made with coconut flour or almond flour.
  • The recipe is a mixture of cheeses, egg, almond/coconut flour, and spices
  • These recipes are all low carb

3 Best Recipes for Keto Bread

Who wants to live without bread permanently right? Don’t worry, you don’t have to…

Recipe 1: Keto Mug Bread

I’m going to start you off with the simplest recipe. This is a quick 90 second recipe using the microwave.

You can make this bread with 4 ingredients and be well on your way to a breakfast sandwich or grilled cheese!

3 tablespoons almond flour
1/2 teaspoon baking powder
1 tablespoon of melted butter
1 egg white

Cooking Instructions:
In a bowl, mix together almond flour and baking powder
Add melted butter to flour and baking powder mixture
Next, whisk in the egg white to the mixture
Find microwave-safe mug and grease with butter or oil
Pour mixture into the mug and microwave for 90 seconds.
Once cooled, take out of mug and cut in half to use for sandwiches.

Recipe 2: Keto Fathead rolls

Keto fathead rolls can be used to replace tradition biscuits or rolls to go with a dinner. They can also be used for sandwiches, burgers, or pizzas.

4 Cups mozzarella shredded cheese
1 Cup coconut flour
4 ounces cream cheese
1 teaspoon baking powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried parsley
1/4 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
4 eggs beaten

Cooking Instructions:
Preheat oven to 425 degrees
In a bowl, add mozzarella and cream cheese and microwave for two minutes
Stir until cheeses evenly combined
Add flour, baking powder, and dried seasonings
Stir to combine all ingredients
Add egg and combine all ingredients again
Spray baking sheet with nonstick spray
Wet your hands and separate dough into 12 rolls
Place all rolls on pan and bake for 15 minutes
Serve warm or refrigerate

Recipe 3: Keto Almond Flour Loaf bread

4 cups whole milk mozzarella cheese
4 ounces cream cheese
4 large eggs
2 tablespoons gelatin
2 1/2 cup almond flour
2 tablespoons coconut flour
4 teaspoons baking powder

Cooking Instructions:
Preheat oven to 350 degrees
Put mozzarella and cream cheese in microwave-safe bowl and microwave until soft
After softened, mix to combine well
In a separate large bowl, mix eggs and gelatin
Mix cheeses into bowl with eggs and gelatin
Add Almond flour, coconut flour, and baking powder
Mix until all ingredients combined
Grease bread pan
Pour mixture into bread pan and bake for 20 mins at 350 degrees
Reduce heat to 325 then bake for an additional 30 minutes
When done, let cool and set for 1 hour

Key Takeaways

Your Weight Loss Surgery Options

weight loss surgery options

If you are considering weight loss surgery, you are not alone. I had vertical sleeve gastrectomy and I want to share some real information to help you decide which surgery might be right for you.

Why Consider Weight Loss Surgery Options?

Anyone who tells you this is the easy way out is a complete asshole and knows nothing about this topic. Weight loss surgery is by no means easy. It’s a long, hard process; but, it does give you a tool that is much needed: long term food restriction. Most people who have gotten to the status of needing weight loss surgery are food addicts. (see my post about food addiction here). Food is the worst type of addiction. As a food addict, you have to find a way to still use our drug of choice and moderate it. If you have gotten to a high enough weight to be eligible for weight loss surgery, you probably use food for a plethora of cases. Weight loss surgery gives you a tool that helps moderate the usage of your drug (food).

Weight happens

Listen, weight happens. It happens to a lot of us at certain times in our lives or sometimes it’s been your whole life. Food can be used for happy times, sad times, celebrations, punishment, gatherings, loneliness, boredom, the list goes on and on. Some people can find acceptable weight loss on their own and some people need extra help. There is no shame in reaching for help. Be proud of yourself for making way for a change in your life. The goal is not to be skinnier, but healthier.

3 Weight Loss Surgery Options:

Vertical Sleeve Gastrectomy

Vertical sleeve gastrectomy, also known as VSG, is a surgery where 70%-80% of your stomach is removed. The stomach left is about the shape and size of a banana. It helps you feel full after eating a small amount of food. VSG is considered less invasive than gastric bypass. VSG does have many cases of increasing GERD; so, if you already battle with acid reflux or GERD, talk to your doctor to see if another surgery might be a better fit. VSG is used for patients with a BMI of 40 or greater.

Gastric Bypass

Gastric bypass surgery is another option of weight loss surgery where the stomach is divided into a smaller upper pouch and a larger lower pouch. The small intestine is then rearranged to connected to the smaller pouch. Food will go into the small pouch and then directly into the small intestine, bypassing most of your stomach. You will definitely need to stay on vitamins lifelong after this surgery. Of course, that is true for all the surgeries but you are less likely to get the vitamins needed daily from the food you consume after Gastric bypass. It’s used for patients with a BMI of 40 or greater.

Duodenal Switch

Duodenal switch, officially named biliopancreatic diversion with duodenal switch (BPD/DS), is a less common weight loss surgery. It has two steps. The first step is a sleeve gastrectomy (described above). The next step bypasses most of the intestine by connecting the end portion of the intestine to the duodenum near the stomach. Even though there are two steps, it is generally performed as one procedure. Malnutrition is a greater risk with this option. This is usually for a BMI greater than 50.

Extra Weight Loss Surgery Info

  • Each surgery can cause malnutrition and requires lifelong vitamin substitution.
  • Surgery is not a stand-alone cure. Proper meal planning and prep will be necessary to achieve weight loss and prevent regain. Click here to receive FREE meal planning tools!
  • Each surgery has different pros and cons and discussing each with your doctor is the best way to figure out your path.
  • Exercise is the best aid to your new meal plans to help you lose and keep weight off.
  • You will most likely have many improvements to your health such as joint pain, blood pressure, sugar levels etc.

Start now, with your new eating habits. Get my FREE Dump & Go Recipes for Bariatric Moms Ebook. These recipes are so freaking easy and totally delicious while still keeping that healthy factor!

Consult With Your Doctor

As always, after some basic research online, consult with your doctor. You will need to find the bariatric surgeon of choice and location and make an appointment with them. There you can discuss all your options, details, health history, and more.

RELATED POSTS: 10 Best Pureed Recipes After Weight Loss Surgery
2 Habits You Must Do Forever After Weight Loss Surgery
The Beginner’s Guide To Being An Accountable Bariatric Mom

5 Top Keto Chicken Recipes

Keto chicken recipes

These keto chicken recipes are sure to be a hit whether for the family or entertaining.

Get your FREE Dump & Go Recipe Ebook Here

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Best Tips to Cook Chicken Keto Dishes

  • Chicken is a sure-fire staple for any keto diet. The only problem is it can get boring. I love to find recipes to spice up the normal chicken dish.
  • Chicken is also an easy dish for the kiddos. Again, it can easily get boring for them as well.

Chicken Alone is Too Lean

  • When following a ketogenic lifestyle, you need to amp up the fat content to keep you full longer. Chicken alone is a lean protein.
  • A sure way to increase taste and fat content is to either use the skin or add a creamy or cheesy aspect. The more things you can mix the better. Heck if you can sneak in some veggies, you’ve got a well-rounded meal for your kids.

Best Tips for Keto Chicken Casseroles

The great thing about these recipes is that they are casserole type dishes. If you have leftovers, they can be used as part of meal prep for future meals. You can also cook them solely as meal prep to have ready-made lunches or dinners during your week. Meal planning and prep is definitely a huge key to success

1:Keto Chicken Nachos

Click Here to watch my youtube video preparing this recipe!
1 bag pork rinds
1 cup shredded cheese
2 slices sandwich cheese
Toppings of choice (I use black olives and sliced jalapenos)
1 pound chicken breasts
1 packet enchilada seasoning

Cooking Instructions:
Boil the chicken and shred, then mix in the enchilada seasoning packet
Line a baking sheet with wax paper
Pour entire back of pork rinds into pan
Layer pork rinds with sliced cheese (more or fewer slices depending on how cheesy you want it)
Next layer shredded chicken
Layer shredded cheese
Layer any additional toppings desired
Bake at 425 degrees for 5 mins

2: Keto Chicken Cordon Bleu

2 lbs shredded cooked chicken
6 oz ham cut into bite-size pieces
4 oz butter melted
6 oz cream cheese
1 tbsp dijon mustard
1 oz lemon juice
1/2 tsp salt
5 oz swiss cheese

Cooking Instructions:
Preheat oven to 350 degrees
Put chicken on bottom of a 9×13 pan, layer pieces of ham on top
In a large bowl, combine melted butter, cream cheese, salt, mustard, and lemon juice. Blend until thick sauce forms.
Spread sauce over chicken and ham in baking dish
Lay slices of swiss cheese over the sauce
Bake for 30-40 minutes until hot.

Click here to see a video of the casserole on

3: Keto Crack Chicken

2 lbs shredded cooked chicken
2 cans cream of chicken
1 lb shredded Mexican blend cheese
1 pack ranch seasoning packet

Cooking Instructions:
Preheat oven to 375 degrees
Cook bacon and break into pieces
In a large bowl combine chicken, cream of chicken, half of cheese, bacon and seasoning packet and blend
Pour blend into 9×13 baking dish
Layer the rest of cheese on top of the casserole
Bake for 20 minutes until hot

4: Keto Pesto Chicken

4 chicken breasts, about 1.5 lb sliced in half widthwise to make 8 pieces
3 tablespoons basil pesto
8 oz mozzarella, thinly sliced or shredded cheese
1/2 teaspoon salt
1/4 teaspoon black pepper

Cooking Instructions:
Preheat oven to 350 degrees
Spray baking dish with cooking spray. Place chicken in the bottom in a single layer and sprinkle with the salt and pepper. Spread the pesto on the chicken. Put the mozzarella on top
Bake for 35-45 minutes until the chicken is 160 degrees and the cheese is golden and bubbly. You can broil it for a few minutes at the end to brown the cheese if you want.

5: Keto Chicken Alfredo Casserole

1 lb shredded cooked chicken
8 oz sliced baby bella mushrooms
9 oz frozen spinach, thawed, drained
1 cup heavy cream
2 1/2 cups shredded mozzarella cheese
1 1/4 cups mascarpone cheese
1 1/2 cups parmesan cheese grated
4 tablespoons butter
1/4 cup chicken stock
1 tablespoon oil
3 cloves garlic
1/2 teaspoon salt
1 tablespoon parsley
1/4 teaspoon ground pepper

Cooking Instructions:
Preheat oven 400 degrees
Put 1 tablespoon of butter and 1 tablespoon of oil to pan over medium heat. Add mushrooms and saute for a few minutes.
After mushrooms are browned, add a little more butter to the pan then add the garlic and saute for 20 seconds.
Combine the rest of the butter, chicken stock, heavy cream, mascarpone cheese, salt and pepper and stir until melted.  Finally, add in the parmesan cheese and parsley, continue stirring until everything has melted.
In a large mixing bowl, add in the chicken, mushrooms and spinach.
Stir in the 1 cup of the shredded mozzarella cheese.
Pour the sauce over the top and mix to combine.
Pour the mixture into a 9″ X 9″ casserole or glass baking dish that has been sprayed with nonstick spray
Spread the mixture evenly and top with the remaining mozzarella cheese and bake for 15 minutes.  For For more golden cheese, increase the temperature to 425F and bake for another 10 minutes or until the cheese is golden.

I hope you all enjoy these recipes!

12 Delicious And Healthy Dump And Go Recipes

dump and go recipes for weight loss

Whether you are a self-proclaimed amazing cook or an “eh, I’m an ok cook” (like me); I’ve got you covered with some dump and go recipes to make your life easier to stay on track!!

I’ve put together an easy-to-read ebook full of recipes! Most of these meals are something the whole family can enjoy. CLICK HERE TO GET YOUR EBOOK NOW!

What is a Dump And Go Recipe?

Well….it really IS as simple as it sounds. You basically gather your ingredients, dump in the appropriate cooking pot/apparatus, then cook!

Whether, a bariatric patient, or just someone trying to be healthy, recipes matter. Even more so, having a plethora of recipes at hand matters most. If you have a full-time job and/or kids, easy recipes will rank highest in your mind. In pops me here. I’ve comprised a couple of weeks worth of recipes that are super easy and super healthy! I hope they bring you continued success like they do me!

So just give it a try, even if it’s just one night a week. Chances are you’ve got all ingredients for at least one of my recipes in your freezer and cabinets already.

The Healthy Factor

Dump and go recipes are totally customizable. If you are aiming for weight loss or maintaining health, you can adjust ingredients to work with you preferences. All of the recipes in my recipe book are aimed at weight loss already as I am a bariatric patient.

If you are interested in more about what it’s like to be a bariatric patient be sure to check out my weight loss surgery page here.

Related posts:
4 Easy Meal Planning Tips
No School Daily Schedule

2 Habits You MUST Do Forever After Weight Loss Surgery!!

2 habit after weight loss

It’s time to go over 2 MUST HAVE habits after weight loss surgery! No matter which surgery you choose, Duodenal Switch, VSG, Bypass etc, there are two actions you must always follow. They may seem minute. Not everyone does this permanently. You should though! These are two practices that back up the basis of weight loss surgery and help you stay successful and healthy for a lifetime.

There’s always the dreaded regain you hear stories of. I promise! If you are thinking of weight loss surgery or already had it, you will have the plethora of people who are going to be sure to tell you about stories of regain from people they know (and how you probably will lol). In fact, regain is very possible if you only make short term changes. Weight loss surgery is a tool only. In the first year after surgery, it is important to build lifelong healthy habits.

I personally had VSG 3/25/19. Have I experienced regain? Yes, I have. I know a lot of WLS patients that do. Regaining and re-losing is part of the experience. We are all human, and all have things that come up. I have a whole routine I get into when I need to get myself back on track. I rely heavily on the support of my fellow weight loss surgery communities (join my Facebook support group here). I dig back into my favorite book for inspiration! And then I dig back into meal plans with recipes from this book.

The 2 Habits After Weight Loss Surgery To Follow:

  1. Chew your food 30 times before swallowing
  2. Wait to drink 30 minutes after you eat.

Here’s why:

1.CHEWING at least (or as close to) 30 times for each bite serves two HUGE purposes. First, this slows down your eating. Doing this reduces the amount of food you will eat. Next, after surgery, you need to prepare your food for your stomach. You do this by chewing many times. You have a much smaller pouch after surgery and that pouch needs all the help it can get digesting.

2. Waiting 30 minutes to drink after each meal is also crucial in staying full longer. The longer you stay full, the less you eat. When you drink with food in your stomach, the fluid washes the food through the stomach faster than intended. We want the food to stay in the stomach as long as possible, to keep us full as long as possible. I have a youtube video you can click here to watch that shows a demonstration of this.


There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one i just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides and my soups from them.

Go Forth And Prosper

Now that you know these two must-have habits, don’t underestimate them. I fall off the wagon and put myself back on over and over because I’ve seen the difference for myself. Building these lifelong habits can be two HUGE tools to help you achieve lifelong success after weight loss surgery! Be the difference for yourself!

Related Posts:
10 Best Pureed Recipes After WLS
Top Items Needed For Pre Op Diet

Follow my weight loss journey on Instagram: @heatherish.vsg

The Beginner’s Guide To Meal Planning

beginner's guide to meal planning
  • If you have never really done meal planning before, you may not realize the importance of it. This one step, as simple as making your lunch the night before, or doubling a recipe for leftovers, will change your bariatric momma life!
    • Cooking my family a meal like Alfredo Penne, for example, could leave me open to a catastrophe! It’s a super simple option to cook for the family since it’s the end of the day and I’m tired. It would be way too easy to serve myself a heaping portion and set me back on my weight loss journey. That’s why I did a meal plan a few days ago and am already prepared to make my version of alfredo with zoodles!
    • I made a decision to change my behavior when I decided to have VSG Surgery. Doing the short meal planning sessions whether, on paper, whiteboard on my fridge, or my phone calendar helps me be prepared for those crazy hunger moments, tired cooking moments, or binge-worthy days.

The Beginner’s Guide to Meal Planning

  • The beginner’s guide to meal planning is as simple as 1, 2, 3.
    1. Decide what and where you will record your meals plans
    2. Take a couple minutes to sit down and plan (make a list of your favorite recipes)
    3. Make the plan and stick to it

What is Meal Planning?

  • Meal planning is the simple act of taking some time to plan any number of your meals for the week. Plan for yourself or plan for your family. You can plan to eat healthy and even include a night out. Options include planning every snack and meal, planning just dinners, or simply plan your lunches so you don’t spend money on restaurant food during the week.
  • It may seem like meal planning is time consuming or will require loads of cooking you’re not really into. That couldn’t be farther from the truth. You don’t have to cook different meals every night. You don’t have to make elaborate meals. Grocery shopping doesn’t have to be more time consuming. Meal Planning itself does not have to be time consuming. And you don’t have to plan 7 meals a week!

How to get started

  • Figure out what works for you. If you have struggled with meal planning in the past, maybe you made it too complicated. Maybe you need an accountability partner to keep you on track. The main thing to get started is to just take a few minutes to pull it together and keep it simple. Start with planning only a few days to start if you’d like. Set aside a time to plan that works for you: during your lunch hour, during your child’s nap, 30 minutes before you go to bed.

Tips for Success

  • Start by building a food list. Put this list on your fridge, in your phone or in your notebook. Put all your go-to meals together. Tweak any with a healthy version for yourself if needed. Add any new ones you come across and like.
  • Try doubling a recipe to create leftovers! If there is a meal you are pretty sure you could add a little more to, take advantage of it. Leftovers can work for lunches or another night of dinner! You’ve already saved time.
  • Check out dump and go recipes. I have an ebook compiled with amazing recipes!
  • Start with meals you know you like and repeat them every week or two.
  • See if you already have some groceries waiting in the fridge to be used. Plan a meal with them.
  • Don’t forget to schedule a lazy night. There might be a night or two in the week that was so stressful you can’t even dream of cooking; or, that you just feel too dang tired. Plan an option for a sit-down restaurant or take out option. Make sure it’s from somewhere that can accommodate your healthy preferences.


  • Grab your free Meal Planner here!
  • I have a sample bariatric meal plan here if you’d like to get more ideas about low calories meal planning.
  • If you need an accountability partner, check me out here at Team No Excuse Ninjas. I’ve helped numerous people stay accountable for themselves and stick to their plans!
  • I also have a YouTube Video on my channel: HeatherIsh about Meal Planning. Click the picture to watch meal planning youtube video

The Last Thing You Need to Know about Meal Planning

  • Meal planning is key to stress free meals. Make it your own and keep it simple!
  • What are some of your favorite meal planning tips we didn’t already cover?

Related Posts:
The VSG Diet
12 Delicious and Healthy Dump & Go Recipes
4 Easy Meal Planning Tips Even If You Hate Meal Planning

The Beginner’s Guide to Being an Accountable Bariatric Mom!

bariatric mom life

Welcome to the Bariatric Mom’s guide to success and living your best life! We went through weight loss surgery because we were sick and tired of being sick and tired. We needed a change. This change would be highly invasive and risky, but we decided the benefits outweighed the risks. Since we risked so much, we want this new way of life to be permanent don’t we? To not have been wasted? Keeping routine that revolves around ourselves, not just our kids can be tricky. Accountability friends. Don’t fret! Lets band together so you never forget yourself again!

Bariatric Mom Success Boils down to Accountability

  • When we are at work we hold ourselves accountable to get our tasks done, don’t we? Whether you work out of the house or as a stay at home mom, you have tasks that have to be done to keep things running smoothly. You hold yourself accountable and you get it done, even when you don’t want to. Accountability is where it all starts. As mothers, we hold ourselves accountable to feed and bath our children, to take them to sports practices, to cook dinners and help with homework, even when you’re too tired. We hold ourselves accountable already in many aspects of life. To be a successful Bariatric mom and person we need to make sure we focus on holding ourselves accountable for the little steps that lead to big results, health, and happiness. We need to take pride in the steps we take for ourselves like we do our children or job. After all, taking care of ourselves teaches our children first hand the importance of taking pride in their own actions.
    • When I was young, every weekend, my mother had certain chores for our house, planning for our meals and reviews of our upcoming school work. She would say “time for our weekly round-up!” Of course, as a child, I sighed and grumbled and maybe even rolled my eyes. It wasn’t until I started working and maintaining my own house and children that I fully appreciated this discipline. Now, there is more than just maintaining our house and kids homework that is important, we must care about our bariatric meal plan, our schedules, our fitness, our mental health. It all boils down to loving ourselves enough to be accountable for ourselves the same as all these other assignments we navigate.

What is does accountability really mean?

  • Accountability by definition is responsibility. We must be responsible for our own happiness. Since we used weight loss surgery as a tool to help achieve our happiness, we need to be responsible for the daily assignments we deserve. Did you catch that…we deserve!
  • Let’s clear up common misconceptions.
    • Others can be accountable for us: False, only you can implement practices for our own success; however, accountability coaches can really help us achieve success!
    • Accountability means extra work: False, in fact, it actually eliminates time on distractions or unproductive behavior
    • Accountability means concentrating on failures: False, It’s a way to recognize and encourage successes as well as identify and rectify failures.
    • I can do this on my own: Possibly, Having an accountability coach gives you that extra ‘oomph’ of encouragement and motivation to get your workouts in or stick to that meal plan. It’s key to continuing your fitness journey and making it a lifelong commitment.

How to get started with Bariatric Mom Success

  • Some common practices for success after bariatric surgery include: choosing the right foods and snacks, staying hydrated, taking your vitamins, starting your meal with a salad, exercise (get moving!).
  • Having a support person is always of essence as well. A lot of people like to have an accountability coach. An accountability coach can help the bariatric mom short term or long term. They will be there to check in on you and motivate you to stick to that meal plan or fitness plan. They will also help you stay accountable for your mental health. They help you to stay focused on you as well as the kids and work.

Tips for Long Term Success

  • Meal Prep
  • Exercise
  • Join Bariatric Groups
  • Make goals
  • Research recipes
  • Make healthy substitutes for your favorite unhealthy foods
  • take before and after pictures
  • keep a food log
  • keep an exercise log
  • Don’t always trust the scale, measure!
  • Stay away from Carbonated drinks
  • Highly limit alcohol
  • Meditate
  • Journal
  • Eliminate negative influences

Common Questions/FAQ

This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.

  • How do you stay motivated?
    • The short answers could include, weighing weekly, stay away from stretchy pants and make goals. The more in-depth answers involve taking mental inventory regularly, finding fitness or movement you truly enjoy, and organization and accountability.
  • How do you meal prep?
    • Meal prep may seem daunting but it doesn’t have to be. Meal prep can be done on a Sunday (what normally comes to mind); or, it can be as simple as doubling your recipe any day of the week and packing a few Tupperware bowls (voila…meal prep done)!
  • How do I work with an accountability coach?
    • It’s simple. For Exercise, you decide the days you want to exercise and tell your coach (or fill out the form). Your coach then requires you to let them know when you have worked out and motivates you if needed. If you are using them for diet, you go over your weekly meal plan with them (or ask them to make you one you like) and they keep you accountable for the diet.
    • link to my coaching
  • What is the difference in meal prep and meal planning?
    • Meal Planning can include prep but doesn’t have to. Meal planning is planning what days to eat what meals. Meal prep is preparing meals ahead of schedule and packaging each recipe for more than one day’s meal.
  • I work full time how do I have me time to meal plan or exercise?
    • Me time doesn’t have to be an evening planned way ahead of time with a babysitter for the kids. Me time can be your ride to work after you drop the kids off at school (listen to an audiobook, utilize the quiet, make that phone call). It can be a short walk during your lunch hour. Put the kids to bed in time for an hour or two to yourself. There are many different options you and your accountability coach can come up with if needed.
  • How do you get back on track if you have gained weight after surgery?
    • You can meal plan, add more exercise, utilize an accountability coach or fitness trainer. You can do the bariatric keto diet. You can also do a pouch reset diet. Any kind of re-commitment will help.

The Last Thing You Need to Know about being accountable for your own success

  • You have to take care of yourself. If you don’t, no one will. You may not be able to do it ALL for yourself, but a few small things towards your goals is better than none at all. Work with what you’ve got!
  • Subscribe to my email list to be notified of specials, ebook releases and much much more!
  • You Can also visit my bariatric moms shop to explore my accountability coaching!

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