MY WLS RECIPES
(Recipe Collection)

46 Recipes Created by SHMOOPALOOP

Recipes in this Collection

Dad's Black Beans and Tomatoes - WLS friendly
(no ratings)
Dad's Black Beans and Tomatoes - WLS friendly

My dad's "go to snack". Low fat, with 8 grm. protein. Great for WLS snack/meal.
When I want extra protein, I add 3 oz. of skinless cooked chicken breast to my cup. Adjust protein and calories accordingly.Submitted by KATHYP63

Carbs: 28.1g | Fat: 1g | Fiber: 7.6g | Protein: 7.9g | Calories: 143.5
Japanese Chicken Casserole - WLS friendly
(no ratings)
Japanese Chicken Casserole - WLS friendly

This is based on a recipe that my Grandmother used to make. I had it every childhood and young adult birthday, for as long as I can remember. When she no longer made it, my mom did. It's my all time favorite, and I was racking my brain to figure out how to make it WLS friendly!

Note: Original recipe calls for fryer chicken, with skin. Dusted with flour and ginger. Regular soy sauce and regular brown sugar. Served over steamed white rice.Submitted by KATHYP63

Carbs: 18.8g | Fat: 1.4g | Fiber: 0.5g | Protein: 5.8g | Calories: 126.5
Tuna Muffins (WLS friendly)
Very Good 4.0/5
(1 rating)
Tuna Muffins (WLS friendly)

I found this recipe on OH, without nutritional information. Tweeked it a bit, and here it is with the nutritional information. Very WLS friendly.Submitted by KATHYP63

Carbs: 2.7g | Fat: 1.7g | Fiber: 0.3g | Protein: 10.4g | Calories: 66.7
WLS Spicy Egg Drop Soup
(no ratings)
WLS Spicy Egg Drop Soup

One of my saving graces after WLS. When my pouch is irritated, it will always love some slightly spicy egg drop soupSubmitted by DIOSA12267

Carbs: 0.9g | Fat: 2.6g | Fiber: 0g | Protein: 3.8g | Calories: 43.2
Slow-Cooker Salsa Chicken
Very Good 4.5/5
(261 ratings)
Slow-Cooker Salsa Chicken

Carbs: 6.7g | Fat: 3.3g | Fiber: 0.9g | Protein: 24.3g | Calories: 157.2
 Sugar Free Nocook Crustless Pumpkin Pie
Very Good 4.8/5
(5 ratings)
Sugar Free Nocook Crustless Pumpkin Pie

Submitted by DAUSTINFAN

Carbs: 16.2g | Fat: 5.7g | Fiber: 2.3g | Protein: 2.3g | Calories: 124.6
Sugar Free Ice-Cream in a Bag
Very Good 4.6/5
(13 ratings)
Sugar Free Ice-Cream in a Bag

This cold treat has a delicious vanilla flavor without all the sweet!Submitted by BRITTLE93

Carbs: 7.3g | Fat: 2.4g | Fiber: 0g | Protein: 4g | Calories: 64
Vanilla Egg Custard with Splenda
Very Good 4.7/5
(3 ratings)
Vanilla Egg Custard with Splenda

Submitted by FLMOMOF3BOYS

Carbs: 9.3g | Fat: 3.5g | Fiber: 0g | Protein: 8.8g | Calories: 94.7
Caramel cheesecake
Very Good 4.4/5
(5 ratings)
Caramel cheesecake

This is just a trial I will update after I try it. FYI...I have little pans...Make twice as much for 9 inch pan. I use small round pyrex to make individual cakes. It only took about 30 minutes to cook it that way.

I tried it now!
FABULOUS!!!Submitted by AMBERMONKEY

Carbs: 4.2g | Fat: 9.1g | Fiber: 0g | Protein: 6.2g | Calories: 133.7
MIM's(muffin in a minute)
Very Good 4.9/5
(18 ratings)
MIM's(muffin in a minute)

Flax seed meal muffin.Good source of dietary fiber.Submitted by JUDE2700

Carbs: 9.7g | Fat: 15.9g | Fiber: 7.3g | Protein: 10.9g | Calories: 207.6
Sugar Free Fat Free Sweetened Condensed Milk
Incredible! 5.0/5
(2 ratings)
Sugar Free Fat Free Sweetened Condensed Milk

Adapted from CD Kitchen. Makes about 12 fl oz, good for recipes.Submitted by JO_JO_BA

Carbs: 7.9g | Fat: 0g | Fiber: 0g | Protein: 4.3g | Calories: 44.9
This recipe has been marked private.
Single-serving Keylime Cheesecake
Very Good 4.3/5
(6 ratings)
Single-serving Keylime Cheesecake

I often eat cottage cheese as a high-protein snack before bed. I got a little fancier with it this time around, and made this decadent treat with no guilt!Submitted by DEBATEQWEEN

Carbs: 4.8g | Fat: 0.5g | Fiber: 0g | Protein: 25g | Calories: 126.3
Whole Wheat Classic cream Scones
Incredible! 5.0/5
(3 ratings)
Whole Wheat Classic cream Scones

Use of a food processor makes this so easy!Submitted by LLKOOLMOM5

Carbs: 24.3g | Fat: 11.6g | Fiber: 3.7g | Protein: 5g | Calories: 207.3
Best Sugar-Free Hot Cocoa Mix
Incredible! 5.0/5
(4 ratings)
Best Sugar-Free Hot Cocoa Mix

Great, guilt-free treatSubmitted by 4GIVN1

Carbs: 4.4g | Fat: 1.2g | Fiber: 0.6g | Protein: 0.7g | Calories: 29.5
one minute muffins.
Incredible! 5.0/5
(1 rating)
one minute muffins.

easy Submitted by MESALLY1

Carbs: 9.6g | Fat: 9.3g | Fiber: 6.2g | Protein: 6.1g | Calories: 132.4
Sugar Free Oatmeal Chewies
Incredible! 5.0/5
(2 ratings)
Sugar Free Oatmeal Chewies

Chewy, Lacy oatmeal cookie, suitable for post weight loss surgerySubmitted by ESCHOPPER

Carbs: 13.2g | Fat: 3.3g | Fiber: 1.2g | Protein: 2.4g | Calories: 92.4
Fatfree Sugarfree Banana Oat Muffin
Good 3.0/5
(2 ratings)
Fatfree Sugarfree Banana Oat Muffin

Submitted by PURRBALLS

Carbs: 26.2g | Fat: 0.9g | Fiber: 1.7g | Protein: 4.7g | Calories: 128.8
Chocolate Fluff
Incredible! 5.0/5
(3 ratings)
Chocolate Fluff

Easy and DeliciousSubmitted by MENINA1

Carbs: 13g | Fat: 0.4g | Fiber: 0.9g | Protein: 3.9g | Calories: 118.4
Refrigerator Bran Muffins w. Protein
Very Good 4.8/5
(6 ratings)
Refrigerator Bran Muffins w. Protein

Refrigerator Bran Muffins w. ProteinSubmitted by TPFLORIO

Carbs: 12.2g | Fat: 0.9g | Fiber: 2.3g | Protein: 3.8g | Calories: 63.6
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