If you’re a busy mom like me, you know that sometimes it is easy to forget to eat. Between working and raising kids and running errands and maintaining a household, you might suddenly realize that you are STARVING. Instead of pulling into your nearest fast-food place or grabbing a bag of goldfish crackers from the pantry, one helpful way to ensure you’re getting the right nutrients is through meal prep. In this blog post I’m going to share some of my tried and true favorite recipes with you!

Protein-Packed Breakfast Muffins

These Banana Oat Protein Muffins from Haute Health Living are so dang good. Even my toddler loves them. I appreciate that the ingredients are simple and I love adding cinnamon to mine.  

These rock because:
– they are high in protein
– easy to take as snacks in the car or activities
– kids love them
– you can make a batch to last you several days

Protein-Packed Egg Bites

Step aside Starbucks, this recipe from Show Me the Yummy is SO easy and so versatile. I love taking my leftover veggies from the week and turning them into an egg bite. Sometimes I use whole eggs and sometimes I use egg whites depending on what I have on hand.

These rock because:
– they are high in protein
– you can use pretty much whatever vegetables/meats you want
– they are more affordable than Starbucks egg bites and just as delicious!
– they warm up well in the microwave for a quick, any-time option

Here are some of my personal favorite combos of ingredients:
*Bacon, mushrooms, and cheese
*Bell pepper and onion
*Broccoli and cheddar
*Spinach and turkey sausage

Homemade “Lunchables”

I call these my travel-cuteries. Eating on a Dime gives some great pictures of make-at-home “lunchables.” Not only are these great for kids, but they’re perfect post-bariatric surgery.

These rock because:
– very versatile
– easy to grab for car rides, sports events, quick lunches, etc
– you could easily add an egg or protein muffin to this!

Some of my fave travel-cuterie combos:
*Deli meat, cheese, cucumbers, and hummus
*Cubed chicken, Babybel cheese, red pepper strips, and guacamole
*Pepperoni, smokehouse almonds, strawberries, and chocolate hummus
*Hard-boiled egg,  grape tomatoes, cottage cheese, and carrot sticks

Greek Yogurt Parfaits

I am a true sucker for a good yogurt parfait. Not only is it tasty, but Greek yogurt is rich in protein and probiotics, which can aid digestion post-surgery. It is easy to create yogurt parfaits by layering Greek yogurt with fresh berries and a sprinkle of nuts or seeds. This is a tasty and satisfying snack or dessert option as well. You can make these in a jar or a bowl!
In case you haven’t got on I am a big fan of versatility within recipes. Feel free to be creative when it comes to building your parfait! If you need an extra kick of protein you can even add protein powder to the yogurt.

Here is a pretty simple recipe from Javy Coffee. I tend to like to use flavored Greek yogurt instead of plain but that seems to come down to preference. There are high-protein granola options as well. If you need a little sweetness, you can add honey or, if you need something sugar-free, you could try sugar-free syrup. Feel free to add things like peanut butter or chia seeds too.

These rock because:
– you can make several to store in your fridge
– they are very customizable
– easy prep and clean up

*pro tip* if you are pre-making these, preportion the granola into a little ziplock bag vs. adding it to the top of the parfait. Then when you’re ready grab and add it on top so it maintains its crunchiness!

Chicken Salad

Like a true millennial, I do not like mayo. Therefore, all my chicken salad is made me Greek yogurt and a myriad of seasonings. I love this recipe by the Clean Eating Couple. You can add things like apples, grapes, or nuts if that is your jam. I personally am not a big fan of fruit mixed in with anything but other fruits, so I tend to keep this recipe pretty simple with some celery and chipotle seasoning from RA Seasonings (local to AZ!).

I love eating chicken salad in lettuce wraps with bacon or with low-carb chips like Quest Nutrition Loaded Taco chips!  

This recipe rocks because:
– high protein
– you can use canned chicken, previously cooked chicken leftovers, or rotisserie chicken
– so many options for spices!
– you can eat it as is, with chips, on a low-carb wrap, or sourdough bread

Nut Butter and Banana Wraps

When it comes to snacks, I try to opt for whole grains or low carb (depending on the day) and healthy fats. Spread a thin layer of almond or peanut butter on a whole-grain tortilla, add sliced banana, sprinkle some cinnamon, and fold it into a wrap. These are great for on-the-go snacking or post work-out. I usually have one of these waiting after I do a Peloton class! This is definitely a snack that is on the higher side of carbs, but can be very beneficial post work out or if you’re in need of some quick energy (that the tortilla and banana provides), but also something that is going to stick around for a minute (thanks nut butter). If you need a recipe to refer to check out another one from Eating on a Dime.

These rock because:
– very quick and easy to make
– easy to take on the go
– great after a workout
– kids love them too!

Turkey meatballs

Post- surgery and post-pregnancy, I have not been the biggest fan of red meat. Therefore I tend to opt for turkey or chicken meatballs. However, if you’re into beef or pork- have at it! These little meatballs are so great to keep in the fridge.

I will sometimes grab a handful in a bowl and take them if I am running errands or if I need a quick protein snack in between appointments. They also easily make a quick meal at night after work by adding some marinara or alfredo sauce and some zucchini or a side salad. If you’re looking to make turkey meatballs from scratch- try these from Culinary Hill! If you’re looking for even more time-saving options- consider by a big bag from a place like Costco or Sam’s Club.

These rock because:
– easy to keep a stock of them in the freezer
– easy to heat up for a quick lunch or dinner meal for the whole family
– you can use your preferred ground meat

Veggie and Hummus Lettuce Wraps

I love, love veggie wraps! They are so refreshing and light and crunchy. After I had my baby, this was the first meal I wanted when I got home. The options for veggies are endless- depending on what you like. You also can choose to use a wrap or tortilla instead of a lettuce if you so desire. You could also consider adding chicken salad, tuna, deli meat, or tofu!

My favorite way to make it: hummus, lots of seasonings, cucumber slivers, red peppers, shredded carrots, sprouts, avocado, and sriracha. If you’re looking for a wrap recipe PLUS some amazing hummus recipes, check out Foodie Crush’s recipes!

These rock because:
– you can use up some of those extra veggies
– you can easily add meat for more protein
– they are easy to pack for on the go trips and lunch boxes

Taco Soup

It is *almost* fall weather so I could not go without adding some type of warm, nourishing soup option. This recipe I use makes A LOT of soup, but I don’t mind because we end up freezing at least half for another easy meal option in the future! There are a few things I change about this recipe for my own personal preferences: swap ground turkey for ground beef, I usually only use broccoli because for some reason cauliflower hurts my post-op tummy, but everything else is a win!

This rocks because:
– it can be made in a crock pot
– it is full of delicious vegetables and great for fall
– you can freeze leftovers for future meals

Having quick go-to meals can be such a powerful tool for maintaining a healthy and balanced diet after bariatric surgery. These 9 meal ideas are not only nutritious but easy to do! Remember to consult with your healthcare team for personalized dietary recommendations, and make adjustments based on your specific needs and preferences.