Bariatric Meal Prep: Recovery isn’t Always Easy

You never know when life is going to knock you down. It’s Hard to stay ready. On January 7th I called an Uber to come take me to the Hospital. That night I ended up being admitted into the Hospital for an Emergency Laminectomy Surgery. I was only 3 days away from being Paralyzed! I had no idea any of this was happening to my body. I just knew I was having Muscle pain for over 1 year. This Surgery has set me back way more than I’d like to admit. I have gained around 15-20 pounds from fluids, swelling, and lack of movement. But the comeback game will be strong! I am not going to let this weight gain bring me back to the Obese life style. This is why I adapted this life change 5 years ago. I know am confident in myself that this is just a hiccup, and when I’m able to, I will be back stronger than ever!

If you have been following my story for a while, you know that my 30th Birthday was the year my doctor told me I wouldn’t make to see. Well, in April, on my 30th Birthday, I received the phone call that I had tested positive for Covid. For 54 days I struggled with a fever, shortness of breath, burning skin, massive head aches, burning lungs, and lethargic symptoms. Fast Forward to my last few months of being 30, and Im faced with a massive spine surgery. Moral of the story is, You can stay down when life kicks you, or you can get back up. Don’t let these obstacles make you feel like you have to quit. This is just one hard year out of the 30 years I have been living. Birthday 31 will be the year I come back!

No, this surgery was not caused by Bariatric Surgery. It was caused by a car accident 2 years ago. My first doctor treated me for Sciatic Nerve Pain and Refused to give me an MRI. I knew something was not right, but I thought “Hey Doctors know best.” Well I’m here to tell you, that while yes, doctors are amazing and needed, sometimes you really have to advocate for yourself even if you know something is not right.

I am so glad to be back and I have really missed everyone!!!

I hope you enjoy this meal prep!

Shopping List

Shopping List:

• 1 package of Strawberries
• 1 bag of Semi Sweet
• 1 package of Steel Cut Oats
• 1 Bag of Chia Seeds
• 1 Bag of Ground Flax Seeds
• Cinnamon
• 5 Friendly Farm Non-Fat Greek Yogurts
• 1 Dozen eggs
• 1 Bag of Everything Bagel Seasoning
• 1-2 Cucumbers
• 1 Bag of grapes
• 1 roll of Sweet Summer Sausage
• 3-4 Zucchini
• 1 Package of Ground Turkey Meat
• 1 head of Cauliflower
• 1 Bag of Carrots
• 2 Medium Heads of Broccoli
• 2 Cans or 1 Large can of Tuna
• 1 Purple Onion
• 1 Package of Sweet Baby Tomatoes

Price

As almost always, I went to Aldi to do my Food Shopping. Please note that prices vary from store to store, but you will have a very similar result.

Cost:

• Total = $54.00
• Each Day = $10.00
• Each Meal= $2.16

Wow!! You are eating for $2.16 a meal!!! This whole week cost me what a normal Door Dash meal would cost! When you start breaking down your savings, you really see ah huge difference!

Macros

These Macros are built around what I need on a given day. If you need more calories, protein, and fiber, please add more to the meal prep as needed. Sometimes, just adding an english muffin and cream cheese will bump you up to 1,400 calories! Use my meal prep as a base, and add more as you go!

Macros

• Calories: 1,232
• Protein: 90 calories
• Carbs: 108g
• Fiber: 22g
• Sugar: 31g
• Fat: 52g

Breakfast- Sweet Heart Overnight Oats!

I absolutely love my overnight oats! They lower my bloating, and they help regulate my system. This is my go to meal every time! Of course you can change up the Fruits! I’ve used this same recipe over and over again, but changed the fruits!

You’re biggest Sweetheart of all will Thank You

Recipe:

• 1/4 cup Steel cut oats.
• 1 tbsp of Chia Seeds
• 1 tbsp of Ground Flax Seed
• 1 tbsp cinnamon
• 1 tbsp semi-sweet chocolate chips
• Add 2/3 cup of water over night
• If you’d like to make this right away, you can still follow the same recipe for the stove top!

Snack 1- Greek Yogurt

For my snack 1 I kept it simple! I bought the Aldi Brand of “Dannon Light and Fit”. Be vey careful when selecting your Aldi Brand Yogurt! Some of them have horrible sugars.

This Yogurt is 12 grams of Protein and 7 grams of Sugar! Please make sure you read the back of the food label!

Lunch- Adult Lunchable

Lunch was so much fun!! As a kid, I only had a lunchable for Field trips! So, why not make them for myself??

I absolutely love this new packing container I got from amazon! Who knew that 3 compartments would change my life!

Recipe/Whats inside:

• 2 Hard Boiled Eggs
• 1 cup of cucumber
• 11 Everything Bagel Seasoning Pretzel Thins! Yes, count them.
• 1-2 oz of Red Grapes

Snack 2 – I call this a weird combo

For my snack 2, I ended up eating a little bit of Tuna fish (Not Pictured) and 6 slices of Simms Summer Sausage.

Recipe for Tuna (Not Picture)

• Open Tuna can and Drain out all of the water. I typically use a colander
• Add the whole can to a bowl
• Now, add about 1/2 or 2/3 cup of Plain Greek Yogurt. This is my Mayo Swap.
• Add Salt, Pepper, Garlic Powder, and Onion Powder!
• when everything is mixed together, add 2-4oz of tuna into a container.

For the Simms Summer Sausage,

• Slice 6 thin pieces of summer sausage
• Cut them in half
• Add them to your Smallest container you can find!

Here is the containers used in the photo. Baby food glass jars!!!! haha They really are helpful!

Dinner- Zucchini Taco Boats!!

Dinner was so much fun to make! The key to meal prepping, is to make and design foods that you will be so excited to eat. This is how I have been able to change my tastes buds and enjoy healthier foods.

Recipe:

• Pre Heat the Oven to 350
• Find your best baking dish that will be able to hold all of the Zucchini boats in one.
• Wash your Zucchini
• Next, Slice your Zucchini in half the long way.
• Take a spoon and now scoop out the middle pieces.
• Now, Open your Turkey Meat and place that in a pan on the stove.
• Turn the heat down to medium
• Season the meat with:
  • 2 Tbsp Paprika
  • 1 Tbsp Garlic Powder
  • 1 Tbsp Onion Powder
  • 1 Tsp Onion Powder
  • 1 Tsp of Chili Powder
  • Salt and Pepper to blend the spices.
• Now, cook your taco meat as you normally would. You can use a Package of Taco Seasoning, but that has so many grams of Sodium. Its healthier to make your own.
• Now dice your Sweet Baby Tomatoes and place them in the same pan as your Ground Turkey Meat.
• When the meat is just about done, add your diced Purple Onion
• Turn the heat off your stove, and start filling your Zucchini Boats with a total of 4oz of ground meat.
• Then top the Zucchini Boats with a Small amount of Mexican Blend Cheddar Cheese.
• Place in the oven for 350 degrees until the cheese melts.
• While that is cooking, add your broccoli, carrots, and Brussel sprouts to a baking sheet.
• Add Salt, Pepper, Garlic, Cumin, Paprika, Onion Powder, and Smiggen of Old Bay Seasoning.
• Mix the vegetable with your hands real well to make sure all of the seasons coat the vegetables.
• Place in the same 350 oven for 15 – 20 mins
• When you are all done, pack everything into your containers!
• I typically ate 1/2 zucchini boat a night, and evenly distributed the vegetables out.

Hope you enjoy!!