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.

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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

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


4 meal planning tips

Before weight loss surgery, I rarely ventured into the cooking realm. Now, don’t get me wrong, I have a family, I cooked. It was mostly heat-up or mix-up processed solutions. Nothing to be proud of. Cooking just didn’t interest me. I wanted to get in and out of the kitchen as fast as I could. I was able to keep the weight off doing this through my early twenties; and while my kids were young. As I approached 30, my body was changing and the pounds were packing on.

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At 35 years old, I decided to have vertical sleeve gastrectomy. There was so much to learn with all the changes coming. Through my lessons (which started 6 months prior to surgery), learning to cook with ingredients from the outside isles of the grocery store was going to be imperative. No more rushed, processed cooking. Meal Planning was also encouraged.

Wait, what?!? I’m just exploring cooking with REAL food and recipes (which I wasn’t really excited about), and now I have to dedicate a WHOLE day in the kitchen for meal planning and prep??? Ok. Listen. I’m not the betty crocker mom, but I can always -ish my way through it! I’m all about finding our -ish in life…you know…our own way for success!

I studied tons of Pinterest methods. I watched tons of youtube stories. I took notes. I thought about my life and my personality. If I just tried to be like everyone I studied, I’d eventually fail. I had to find my own path. So now, I’m sharing mine, so you can find yours. I also want you to realize you should explore your own -ish and that it’s ok to do it your own way!

What is Meal Planning/Prep?

  • Meal planning is the simple act of planning some meals for the week
  • Meal prep is the concept of preparing dishes ahead of schedule

Why Doesn’t Everyone Do It?

  • The obvious answer is time…right? You may not want to be in the kitchen all day cooking meal prep on a weekend. You may think, “great another habit to have to add to my already busy day.”
  • The thing is, you can keep it short, simple and still successful.
  • Keep reading to see how.

4 Easy Tips to Meal Planning/Prep

Here is the meat of your post. You’ll break down the problem into a list of easy to accomplish steps to help your reader.

  • Tip 1: Find Easy Healthy Recipes

    • One of the BEST tips I can offer is to find recipes that are simple, easy or quick dump and go ebook
    • I put together a short ebook full of Dump & Go recipes
    • Even if you don’t use a dump & go recipe, there are tons of recipes you can look up that are still easy and healthy. Pinterest has tons of recipes!
    • Another option is to use recipes you already know how to make but plugin healthy substitutions to make it healthy for you and still tasty for the family.
    • Lastly, there are tons of options at your local grocer that are already prepackaged. You can split them up into your meal prep containers, or simply eat them as are. This tip typically works best for breakfasts and lunches.
  • Tip 2:

    Use a planner or FREE printables
  • Tip 3: Shop Your Kitchen

    • It may seem that you need to go make a laborious trip to the grocery store to get started; but, I bet if you look in your pantry and fridge that would change. There are likely many different food options that you could put together in ways you didn’t quite expect. This way, you can save money and use what you have. Think of your fridge as a salad bar. What do you have in there that needs to be cooked so it doesn’t go to waste? What can you put together that you already have?
  • Tip 4:

    Utilize an Accountability Partner
    • Accountability partners can be a great asset to a mom. It can also count as a little self-care. Having a friend or partner that can keep you accountable and vice versa reminds you that you matter too.
    • An Accountability Partner can also be a food or fitness group or coach. An investment to yourself (short term or long term).
    • Join my team No Excuse Ninjas Facebook Group for everyday help, encouragement, tips and coaching from other bari-moms like you!

The Last Thing You Need to Know About Meal Planning and Prep

  • What I want you to take away from this post is that no matter what your situation is you can do this too! Meal planning and pre are PROVEN ways to stay on track with diet and health. It would be beneficial to start this method as soon as possible. If that intimidates you, start with the tips I mentioned above.
  • What are some other tips you use to stay on track with meal planning or prep?

Leave Me A Tip To Be Featured On My Blog!

Hi Bari-Moms!
Here in the Bariatric Moms Group we are all about finding our -ish in life! The best way to come up with your own ish is to study other methods, combine it with what works for your lifestyle best and VOILA! You found your ISH! I’m compiling super new and fun tips for meal planning (and maybe a recipe or two) in my upcoming blog post. I’d love it if you would share 1 or more of your favorite tips you’ve done with meal planning and staying on track. Let me know what you have done to stay healthy long term! I’ll feature you on my blog post! ALSO be sure to subscribe so you can see your tip included!


Be sure to subscribe (so you don’t miss it!) and leave your tip!


Keto Recipe for Dinner | Philly Cheesesteak Casserole

Lately, I’ve really been exploring new cooking ideas. I found an awesome keto recipe for dinner. My favorite place to find recipes, believe it or not, is Instagram. Since my weight loss surgery, I have joined the very large WLS community on Instagram. I love it. So much variety; and so many recipes! Before going any further I really have to give credit for this recipe to my girl Angie. We connected via the WLS community on Instagram. Be sure to find her and follow her there for tons of great recipes: @angiedone_vsg

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Casseroles are some of my favorites. I always love a good keto casserole recipe to cook and eat. Something about having all the veggies and meats in one dish excites me. I am always on the hunt for a new, healthy, easy and delicious casserole!

Recipes That Feel Wrong…but They’re Not!

Obviously, as a bariatric patient, we always need recipes that are healthy and balanced. What I love about a good warm casserole is that it FEELS like comfort food….the bad kind (and by bad I mean oh so good). Below is my newest find from a friend in the WLS Instagram community.

Click here for your FREE Dump & Go Recipe Ebook!

Keto Recipe for Dinner | Philly Cheese Steak Casserole

This casserole is gooey, cheesy, warm, and oh so tasty and best of all…Keto! We combine a couple of cheeses, some veggies, and hamburger meat. Let the recipe ensue:


-1lb lean hamburger meat
-3/4 cup beef or chicken broth
-1 block cream cheese
-2 green peppers
-Grill Mates Montreal Steak Seasoning
-1 yellow onion
-1 cup shredded cheddar cheese
-1 10oz bag riced cauliflower


-Chop green peppers and onions and sautee’ with a drizzle of olive oil
-After the veggies are semi-soft, add the hamburger meat to the same pan and brown with the veggies
-After meat is browned, add cream cheese and broth and mix
-Add riced cauliflower and mix
-Add Montreal Steak Seasoning to taste (I use a hefty amount)
-Pour into a casserole dish and cover with the entire bag of shredded cheese
-Cover with foil and bake at 350 degrees for 20 mins

Let me know what you think of this recipe! What’s your favorite keto recipe for dinner?

How I realized I had a food addiction || Do you have it? || Can We Heal?

food addiction

My Food Addiction Story:
The Pre-op Liquid diet; the diet that brought me to my knees. I remember day 1. I felt like I was going crazy. My instructions for this diet were to consume nothing but liquids for two weeks before my scheduled vertical sleeve gastrectomy. The list of items to consume included: Gatorade zero, decaf coffee and tea, broth, water, sugar-free popsicles, sugar-free jello.

Let’s Back Up Just a Tad….

Now up to this point (6 months of doctor appointments), I hadn’t really been on the correct path. My insurance required 6 months of pre-op appointments to be approved for surgery. I specifically remember being told, “just don’t gain weight”. The food addict in me heard that loud and clear! I didn’t gain weight, but I didn’t lose either. My brain and body, totally addicted to high fat, high carb toxic foods, knew how to play this game. I still binged, I still ate all the wrong foods, I just knew how to cut back the week before my doctor appointment to get my weight back on track to pass the weighing test at each appointment. Just like an addict, not even realizing I’m participating in this behavior, my brain devised and wired up a plan to work out all the time I had to eat what I wanted and how to cut it out when needed to cover up the damage I’d done. All the energy I used to keep up my bad behavior, I could have used to start actually preparing for my lifestyle change. Hindsight is 20/20.

The First Week

Boy, this first week was a doozy! I recorded these days on my youtube channel for all to see the dirty ugly truth. The first day was actually ok. I craved solid food but I was still managing the cravings and sticking to the diet. The second day it all hit me like a ton of bricks. Not realizing it, I had just quit my drug cold turkey! The mind games my brain was playing on me was not expected! I craved foods I hardly ever ate, just for the sake of eating, like rice and pickles (blah). I was happy one moment, than crying or angry the next. I expected the anger (I had quit smoking cigarettes plenty of times before and knew the drill), but I never expected the crying. I was an emotional wreck. Just like when I smoked cigarettes, I was using food to mask my stress or emotions of any sort. Without it, I had no cover. The pent up emotions just flowed. I was shocked. I felt cray cray. Most of all I felt cravings for my long lost friend….food.

Day 2 I remember taking bites of food and spitting it out in the trash repeatedly, just to feel like I was eating. By the 3rd day, all hell broke loose and I totally cheated! My mind told me I could play this game; told me that I could cheat because it was still early in the game, and repair before the end (just like before my doctor appointments). By day 4, I was disgusted with myself and decided to recommit.

Week 2 Was Another Food Addiction Struggle

No surprise right? Week 2 was another struggle. I looked for every reason to cancel the surgery. Even though I had done extensive research and months of appointments, my addiction had one last fight left: cancel surgery. I tried to scare myself to death for the first 3 days of the second week. I even came up with a plan to not do surgery and just do counseling for food addiction. Then 4 days before surgery, I woke up with the clarity to realize that this fear was not my steadfast behavior the last few months preparing for this day. It was a last-ditch effort from my body trying to keep me miserable and unhealthy from pure addiction to bad behaviors and foods. It was a breakup with food and it was sad but empowering at the same time. The last few days before surgery, I was still scared but renewed in my efforts. I was committed and finally did the pre-op diet correctly.

What Am I Getting At??

What I’m trying to get at folks is just sharing my example for the person out there reading this questioning their own self. Food addiction can come in many forms. Everyone’s story is different. The purpose of sharing my details is to show the desperation to keep doing something harmful to my body. That’s an addiction, in my opinion. If you feel you are in the same boat or have some sort of desperation that is a total emotional roller coaster (which in turn leads to physical roller coasters), you are not alone. Every day is a new day. Carpe Diem! It is time to make a change. Change can come in many forms, a new lifestyle, weight loss surgery, or counseling.

Self Love Can Heal

One thing I have always believed in heavily is positive affirmations. One little tool I always use is posting positive affirmations at my house, my office, or the car that I will see as reminders….often. Healing yourself from any bad habit takes a lot of work. It’s not just an idea, it’s all the in-between moments and minutes that make up the hours that turn into days. You know all those posts on Facebook or Insta that you see and “like” because they say something that pings at your heartstrings? Yeah, well…those unique, strong-willed affirmations are useful at all random times. Seeing them can give you that boost you need to continue on your path or success. It may not seem like much but I challenge you to give it a try! I also offer accountability coaching. Scroll to the bottom to explore

Free Positive Vibes!!!

I have a few favorites I’ve decided to lend you to get you started! Print these out, hang them on your bedroom or bathroom mirror, on your fridge, etc. Read them aloud to yourself every time you see them. Let your brain hear what you decide. Run your thoughts. Don’t let your thoughts run you.

Accountability Coaching

Join my team of No Excuse Ninjas! I offer accountability coaching for meals and for the pre-op liquid diet. If you feel like you struggle to stick to your plan, I’ve been there! Let me help you stay on track! Having an accountability partner makes a huge difference. It’s easy to get stuck or plateau. Having that coach/partner can really amp up your journey to get back on track. Join the No Excuse Ninjas and get free access to our Facebook support group full of motivation, freebie printables, book club, and recipes! Click here to see details!

Related Posts:
4 Easy Meal Planning Tips To Keep The Weight Off

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

Top Items Needed for the Pre Op Liquid Diet

pre op liquid diet


Since you have decided to invest in your future with weight loss surgery, you need to invest in the necessary tools for success during the liquid diet phase. These were the surefire tools I used! You will be on a liquid diet before surgery and a bit after surgery. You need items that keep you on track. These were a huge help during my liquid stage but honestly, I still use most of them as well!

  • 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.

Best Liquid Diet Products

  • Soups, Soups and more soups
    • You will definitely want variety because soups can get old fast. When I first started the Liquid Diet, I only did broths. I was bored immediately, especially since I just came from a diet so poor it kept me above 300lbs! One trick I found was to get all and any soup you love and strain it. It tastes WAY better than just broth because all the other ingredient tastes are marinated in it! I also found this brand of soups that is soooo super good. If you want to try the only soup that made me feel like I was eating good on the liquid diet, you can learn more here.
  • Sugar-Free Crystal Light
    • Crystal Light is a super yummy alternative to water. It’s just flavoring your water. I personally love water more than any other drink but I know many people who don’t. You really need to keep hydrated during this Liquid Diet and need plenty of water. This is one sure way to get it in. I used it as my variety (instead of tea or soda). I drank water all day and had 1 or 2 Crystal Light drinks per day.
  • Gatorade Zero, Powerade Zero, ZipFizz, or Mio Sport
    • Because you are on such a low carbohydrate diet at this point, you need to substitute your electrolytes. Keeping your electrolytes up will keep your energy up as well as keep the icky “keto flu” feeling away. Gatorade and Powers Zero are great y’all but listen….ZipFizz is where it’s at!! It has all these minerals and the perfect amount of B vitamins and sodium to really make you feel human again (when you are feeling like a zombie with hardly any food in your system. There is only one place I can find it. I find my Zipfizz here.
    • I also recommend sports salts to keep your sodium levels up and the icky feelings away. You should only drink 1 ZipFizz per day but you will need to keep your sodium levels up. This is where sports salts come in. When you go low carb (as the liquid diet will inevitably be), your kidneys flush a lot of water weight. This is why you need sodium. We’re not talking about enough to hurt your health folks. We are talking just enough. These are items professional athletes use, so you can trust this.
  • Organifi
  • Sugar free Jello
    • This is one of two items that I was so grateful to have. I really missed the act of chewing on this diet. Granted it is not much to chew but it’s more then soup! Load up on this! I had 1 to 2 a day.
  • Sugar-Free Popsicles
    • This is the other item I was so grateful for. Eating the popsicle felt like I was able to indulge in a dessert.


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-$75 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, electrolyte products, and my soups from them.

  • Protein shakes
    • This is a MUST! You have to continue to get your protein in. Protein shakes are the ideal way to do this on the liquid diet. You also need to be sure that the nutrition facts match your surgeon’s requirements. Be careful to notice different brands have different nutrition facts. They must be low calorie, low fat, low carb, and high protein. My favorites were Premier Protein and Slimfast.

You’re gonna want variety!

  • Listen this is not going to be easy! Go ahead and be ready. What I can suggest is to make sure you have variety!
  • I had a SUPER hard time mentally adjusting to the liquid diet. I didn’t really diet or make many changes up until approval for surgery. I was still craving all the terrible highly addictive fatty foods I was used to every meal of every day. The struggle for me was not that all my food was liquid, it was the addiction to food that I didn’t realize I had. At least not to that extent. I cheated, and I don’t recommend it but I did. The important thing though is that I got right back on track after. The cheats were fewer and farther in between until finally around 3 days before surgery I was completely adjusted to the liquid diet (which was good since you have it for another 2 weeks after surgery)! Variety saved me once I committed myself though. To see any of my journey through my liquid diet on my YouTube Channel (Heatherish) Click this link (there are multiple videos).

The problem is emotional!

  • You may or may not be a food addict. Either way, the additives in the food and constant poor choices in food that got us to the high weight to qualify for weight loss surgery will make you go through withdrawals. If you are like me, I didn’t realize how much I was using food to cope with EVERYTHING! My eyes were opened big time during the Liquid Diet. I took my own inventory. I went through all the emotions. The trick is not getting caught up in the feelings where you can’t separate or move forward from them.

Best Tips to make it to the finish line with the liquid diet

  • Tip 1: Ingest enough protein
    • Protein fills you up. Hunger was never a problem for me because I kept up with my protein intake through shakes. That’s one less thing you have to conquer (since you’ll probably have cravings).
  • Tip 2: Feel the feels but don’t get trapped in them
    • Journal if you realize you are using food to cope. Either way you will need to address the issues you are battling. Above all, remember this Liquid diet is temporary.
  • Tip 3: Keep Busy
    • I work part time at my shop with my Hubby and part time marketing at home. I noticed when home I couldn’t ward off my cravings as well. When I kept busy the time passed faster and much easier.
  • Tip 4: Keep Variety
    • The last thing you want to do is be bored with your already boring options! Use different flavors of soup and protein shakes to keep things interesting.

Do you have a different tip to add to this list? Submit it here to be featured in a future post.

Related Posts:
The 10 Best Pureed/Soft Food recipes After Bariatric Surgery
How I Realized I Had Food Addiction
The VSG Diet