Meal Plan

Monday - Chicken with artichoke hearts and tomatoes, over whole grain pasta in a light white wine sauce
Tuesday - Pork chops with whole grain cous cous and a side salad
Wednesday - Chicken thighs with whole grain orzo with lentils and teriyaki green beans Thursday - Tuna salad wraps with fresh cucumbers
Friday - Sushi! (Salmon and Tuna) Saturday - Flying to AZ!

Eating Well After Weight Loss Surgery

I just bought this book, as it was recommended by one of my yahoo groups. I will let you know how it is! The author is a professional writer and cook who had lap band surgery a few years ago. I am excited to try a number of the recipes:

• Asian Turkey Dumplings
• Medallions of Pork with Mushrooms
• Indonesian Braised Pork
• Chicken Artichoke Soup
• Chicken Beau Sejour
• Teriyaki Turkey Burgers
• Beef Bordelaise
• Beef Stroganoff
• London Broil with horseradish cream
• Grilled Salmon with Basil Seafood Sauce
• Shrimp Scampi
• Minted Cheesecake with Strawberry Sauce
• Cajun-Spiced Catfish with Citrus -Horseradish Sauce

Low Phat Red Potato Bliss Salad

I love potato salad, and I know it's full of empty calories. Here is a recipe that won't break the bank!

Edible Elements

• 5 medium red potatoes
• 4 slices of low fat turkey bacon
• 3 stalks of celery
• 1/2 small white onion
• 4 tbsp fat free italian dressing
• 4 tbsp low fat mayo
• Salt and pepper

Wash and slice the potatoes into small pieces. Boil for about 8 minutes, until soft, but still slightly firm. Drain the potatoes and mix in with 2 tbsp of italian dressing. While the potatoes cool, chop up onions and celery with knife or food processor. Mix in chopped mixture with the remaining ingredients (cruble the bacon into small slices). Salt and pepper to taste. Serve cold or at room temperature, based upon your preference.

Nutrition information (1/2 cup serving): 80 calories/1.2 g fat/1.3 g fiber/1.7 g protein

Meal Plan

Today - mid day - I am finally off mushies and back to big girl food! LOL I am sick of the winter, and in protest, I am having a BBQ this afternoon. I am going to try to get more Omega3's into my diet. It's going to be tough because I don't like salmon or tuna, although I like it raw, so I shall be having more sushi! Below is my dinner plan for the week:

• Sunday - BBQ - Teriyaki steak, low fat red potato salad, corn on the cob, mixed veggies
• Monday - Sushi (salmon + tuna)
• Tuesday -we are eating out
• Wednesday - Chicken thighs, green beans, and whole grain rice pilaf
• Thursday - Low fat tuna salad on multigrain wrap with sliced cucumbers
• Friday - Grilled salmon with a low fat creamy horseradish sauce with asparagus - sliced pears with low fat frozen yogurt
• Saturday - Sushi again!

Creamy mashed sweet potatoes

I am on mushies again, since I had a fill this week. Scrambled eggs weren't cutting it for me, and I didn't want to eat the empty calories of mashed potatoes, so I decided to experiment with a new dish. It's not bad! I am not a fan of sweet potatoes, and I don't like it when brown sugar or marshmallow is added to them. I tried to go in the opposite direction with this recipe, and I think it worked!

Edible elements:

• 4 medium/large sweet potatoes
• 1 can of 98% fat free cream of chicken soup
• 4 oz of low fat cheddar cheese
• 1/4 cup of milk
• 1.5 tbsp smart balance light butter
• Salt and pepper

Peel and slice the sweet potatoes into smaller pieces. Boil until soft. Mix in blender with remaining ingredients until soft. Spoon into casserole dish and bake in oven on 350 for 20 minutes.

Serve and enjoy!

Nutrition information (10 servings): 97 calories/2.3 grams of fat/2 grams fiber/4.5 grams protein

Meal Plan

I have a fill on Wednesday, so I will be on liquids from Wednesday until Saturday at lunch. After that, I will be on mushies for two days, so the second half of the week is quite boring:

Sunday: Chicken tacos (Chicken grilled in taco seasoning, lettuce, tomatoes, salsa, fat free cheddar cheese, light sour cream, fat free low-carb tortillas)
Monday: Terriyaki steak salad
Tuesday: Vegetable "fried" rice with Ah-so chicken (didn't end up making it last week)
Wedensday: Sugar Free Carnation Instant Breakfast
Thursday: Tomato and Basil soup (recipe in a previous post)
Friday: Boullion and Carnation Instant Breakfast
Saturday: Mashed sweet potatoes

Helpful Product Hints

Prior to my surgery, I had been on and off weight watchers for nearly 10 years. Over that time, I learned how to eat well balanced meals, nutrition information of just about everything I eat, but also hints on making healthy eating/cooking easier. Here are a few helpful hints that I have for you:

• WishBone Salad Spritzers - You wouldn't believe the difference in calories and fat when you spray your dressing, rather than pour it! One serving size (10 sprays) is only 10 calories!


• I Can't Believe it's not Butter! Spray - This spray is perfect for corn or any veggies that need butter flavor, baked potatos, and even for cooking vegetables. I also use it on toast.


• Smart Balance Light - This butter replacement has a much more authentic taste than most others that I have tried - also, you can cook with it. Other butter replacements fall apart and dissolve into a watery substancy when heated.


• Kashi Pesto Pasta Primavera - We all find ourselves on the go and needed to eat a frozen lunch from time to time. Lean Cuisines can be tasty, but they are not made up of the healthiest ingredients. They are often lacking in vegetables as well. Kashi uses higher quality foods, which increase the cost, but they are delicious and heart healthy.


• General Mills Fiber One Bars - I like the Oats and Chocolate bar. Each bar as 9 grams of fiber! It's only 140 calories, and 2 grams of fat - a great snack or meal replacement bar.


• Store Brand Baked Frozen French Fries - These are a bit of a waste of calories, but my nutritionist told me it is fine to eat up to 100 frivolous calories per day (calories that are not for the soul purpose of health), and once a week I like to have frozen french fries with dinner. Do not buy Ore Ida or other name brands - they coat their fries, and they are much higher in fat and calories. The store brand fries are close to 100 calories per serving, and they are a nice treat to have with a healthy dinner.
• Trader Joe's Light Wheat Bread - I usually go for whole grain over wheat, but my MD recommended this bread, so I figure it's good enough for me. Each slice only has 40 calories, 0 fat, 5 grams of fiber and 3 grams of protein!

I will continue to update this as I think of more!