M&M WLS Cookbook
(Recipe Collection)

24 Recipes Created by MC6386

My journey began on 10/11/2010 when I had a RNY. I need high protein, low carb, low calorie meal ideas to keep me healthy. You will see less of me in the future.

Recipes in this Collection

Veggie Chili Bean Chili
Very Good 4.0/5
(1 rating)
Veggie Chili Bean Chili

Hearty Chili dish, low in fat, but big on taste. Throw it all together and it's done in a flash!Submitted by TIAGAYEPFA

Carbs: 26.4g | Fat: 3.7g | Fiber: 8.9g | Protein: 8.6g | Calories: 148
Slow Cooker Provencal Chicken and Beans
Very Good 4.0/5
(281 ratings)
Slow Cooker Provencal Chicken and Beans

This is a great recipe to use as a basis for plenty of meals! Submitted by CHEF_MEG

Carbs: 19.8g | Fat: 3.2g | Fiber: 4.9g | Protein: 29.7g | Calories: 225.4
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
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
This recipe has been marked private.
Greek Turkey Burger
Very Good 4.3/5
(107 ratings)
Greek Turkey Burger

You'll forget all about beef burgers once you try these. Salty and rich feta is mixed with lean ground turkey and Greek herbs for juicy and delicious burgers. Submitted by CHEF_MEG

Carbs: 5.2g | Fat: 10.2g | Fiber: 0.5g | Protein: 26.3g | Calories: 217.1
(WLS) low fat creamed spinach
(no ratings)
(WLS) low fat creamed spinach

Submitted by GILDAFAZ

Carbs: 3.4g | Fat: 0.1g | Fiber: 0.8g | Protein: 5.1g | Calories: 51.1
CHEAP, FAST & EASY - Egg White Breakfast Sandwich
Very Good 4.7/5
(12 ratings)
CHEAP, FAST & EASY - Egg White Breakfast Sandwich

I need protein in the morning or I'm starving before 10! I like to sleep until the last minute possible, but need breakfast on the go. I was buying those Jimmie Dean Egg White sandwiches, when I thought "I can make these MYSELF, and CHEAPER too!" I cook up a dozen egg whites at a time - the LAZY way--I spray a silicone muffin pan with non-stick spray and place 1 egg white in each muffin cup and bake at 400 until done (about 15 minutes). I let them cool and freeze them in ziplocs. This is a great way to use up your eggs before they get old and saves me time in the morning. By the time I toast my multigrain thin (or you can use a light english muffin) the egg white are heated up in the microwave (about 30 seconds). I slap them on my toasted mutigrain thins with a slice of cheese and head out the door!Submitted by WISHICOULDFLY

Carbs: 23g | Fat: 4g | Fiber: 5g | Protein: 16g | Calories: 179
Slow Cooker Meatless Taco Filling
Very Good 4.9/5
(17 ratings)
Slow Cooker Meatless Taco Filling

This recipe uses TVP (textured vegetable protein) and beans instead of meat for taco filling. My kids and hubby LOVE it!! Submitted by JULINC

Carbs: 32.2g | Fat: 0.5g | Fiber: 12.5g | Protein: 19.9g | Calories: 214.9
WLS Huevos Rancheros
(no ratings)
WLS Huevos Rancheros

Ditch the tortilla and get ready for some YUM in a small pouch friendly breakfast or brunch.

After weight loss surgery, I was getting bored with plain ol' scrambled eggs. Here's a twist on a classic that will have your taste buds and pouch happy :) Submitted by DIOSA12267

Carbs: 5.1g | Fat: 7.4g | Fiber: 1.2g | Protein: 10.5g | Calories: 125.5
Pork Medallions with Apple-Onion Saute' (WLS friendly)
(no ratings)
Pork Medallions with Apple-Onion Saute' (WLS friendly)

WLS friendly.
Pork has been a very friendly protein for me since WLS. However it has a tendency to get a bit dry. Therefore, I have been trying ways to add a sauce, or moisture to top off my chop or tenderloin. This is yummy, crunchy, reminds me of the holidays. The cinnamon and nutmeg go great with the sweet onion and crunchy tart apples.Submitted by KATHYP63

Carbs: 21.2g | Fat: 10.9g | Fiber: 5.7g | Protein: 17.1g | Calories: 235.8
WLS Mini Crustless Chicken Spinach Feta Quiche LF LC
(no ratings)
WLS Mini Crustless Chicken Spinach Feta Quiche LF LC

Small mini muffins of crustless quiche made of chicken, feta, spinach, ricotta, & egg whites. Low fat and low carb.Submitted by STARSBELOW

Carbs: 1.1g | Fat: 1.6g | Fiber: 0g | Protein: 4.1g | Calories: 36
This recipe has been marked private.
shrimp scampi - WLS approved
(no ratings)
shrimp scampi - WLS approved

Submitted by MSBAZ27613

Carbs: 5.2g | Fat: 1.3g | Fiber: 0.2g | Protein: 24.5g | Calories: 153.4
26 Calorie Brownies!
O.K. 2.8/5
(4 ratings)
26 Calorie Brownies!

A friend gave this recipe to me a long time ago, and I only recently tried it. These are very good, especially considering they are sugar free and very low calorie and fat!Submitted by FREWTYL

Carbs: 5g | Fat: 0.7g | Fiber: 0.9g | Protein: 1.3g | Calories: 26.5
Quinoa and Spinach (WW recipe)
Very Good 4.6/5
(20 ratings)
Quinoa and Spinach (WW recipe)

OMG! Good! Excellent source of protein and very filling.Submitted by PAIGEJIMMY

Carbs: 17.4g | Fat: 2.4g | Fiber: 2g | Protein: 4.2g | Calories: 105.9
Oatmeal Apple Cookies
Very Good 4.2/5
(35 ratings)
Oatmeal Apple Cookies

This recipe doesn't use flour OR oil (oats and applesauce instead)Submitted by EBUROS

Carbs: 8.9g | Fat: 0.3g | Fiber: 1g | Protein: 0.8g | Calories: 30.8
Carrot Pumpkin Bars
Very Good 4.5/5
(405 ratings)
Carrot Pumpkin Bars

The perfect fall dessert. I always have at least one person ask me for the recipe!Submitted by ANDREWMOM

Carbs: 28.5g | Fat: 1.7g | Fiber: 1.4g | Protein: 2.8g | Calories: 131.6
HOT COCOA MIX (SUGAR FREE)
Very Good 4.3/5
(12 ratings)
HOT COCOA MIX (SUGAR FREE)

Submitted by LEIDEEBUG

Carbs: 7.7g | Fat: 0.4g | Fiber: 1g | Protein: 3.2g | Calories: 33
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