Refreshing Sugar-Free Protein Drink Hack

Lisa Kidd

If you’re tired of drinking plain protein shakes, this simple protein drink hack is about to become your new favorite. It’s light, refreshing, sugar-free, and completely customizable — perfect for bariatric life or anyone focused on high-protein, low-carb living.

One of the biggest challenges after surgery (or during weight loss) is finding ways to enjoy protein without getting bored. This drink feels more like a fun, flavored refresher than a traditional protein shake — and it’s incredibly easy to make.

🥤 Protein Drink Recipe

Ingredients:

  • 2 sugar-free drink packets (any flavors you love)
  • A small amount of water
  • Ice
  • 1–2 splashes of sugar-free syrup (optional)
  • 1 ready-to-drink protein shake

Directions:

  1. Add the drink packets to a cup with a small amount of water and stir until fully dissolved.
  2. Fill the cup with ice.
  3. Add a splash or two of sugar-free syrup if desired.
  4. Pour in your protein shake.
  5. Stir well and enjoy!

Flavor Combo I Used

  • Welch’s Cherry Pomegranate
  • Sonic Ocean Water

This combo is fruity, refreshing, and perfect for warmer days — but the possibilities are endless.

💡 Why This Works for Bariatric Life

  • Helps increase protein intake
  • Encourages hydration
  • Sugar-free and low-carb
  • Easy on the stomach
  • Totally customizable

If you try this protein drink, let me know your favorite flavor combo! And be sure to follow Bariatric Living for more protein-forward recipes and tips that make this lifestyle easier — and more enjoyable.

Carnivore Philly Cheesesteak Pizza (Ketovore Option)

Lisa Kidd

If you’ve been missing pizza while following a carnivore or keto lifestyle, this Carnivore Philly Cheesesteak Pizza is about to become a staple. It’s high-protein, low carb, and bariatric-friendly, with a rich beef crust, creamy cheese sauce, and classic Philly cheesesteak flavors.

I made mine ketovore-style with onions and green peppers, but if you’re strict carnivore, simply leave the vegetables off — it’s just as delicious.

Why You’ll Love This Recipe

  • Protein-forward and very filling
  • Low carb and blood-sugar friendly
  • Easy to customize for carnivore or ketovore
  • Bariatric-friendly with soft textures
  • Tastes like real pizza, not a substitute

Carnivore Philly Cheesesteak Pizza Recipe

1️⃣ Cheese Sauce

Ingredients:

  • 16 oz cottage cheese
  • 4 oz cream cheese
  • 1 cup shredded mozzarella cheese
  • ½ cup grated Parmesan cheese
  • 2 Tablespoons melted butter
  • ½ cup heavy cream
  • Salt, pepper, and garlic powder to taste

Instructions:

  1. Add all ingredients to a food processor.
  2. Blend until completely smooth.
  3. Transfer the sauce to a saucepan on the stove.
  4. Heat over medium-low, stirring constantly, until melted and smooth.
  5. Set aside. (You will only use about ¼ of this sauce for the pizza.)

2️⃣ Gary’s Quick Steak

Ingredients:

  • Gary’s Quick Steak (large slab)
  • Olive oil
  • Wow seasoning packet (included with the steak)

Instructions:

  1. Drizzle a little olive oil into a skillet.
  2. Add the steak and the Wow seasoning.
  3. Cook until no longer pink, breaking it apart until shredded.
  4. Set aside.

3️⃣ Beef Crust

Ingredients:

  • 1 lb ground beef
  • 1 cup (about 2 oz) pork rinds, ground in food processor
  • 1 egg
  • 3 Tablespoons cream cheese spread
  • ¼ cup grated Parmesan cheese
  • Salt, pepper, and taco seasoning to taste

Instructions:

  1. Preheat oven to 425°F.
  2. Add all ingredients to a food processor.
  3. Blend until fully combined and the beef starts to ball up.
  4. Line a pizza pan with parchment paper.
  5. Spread the beef mixture evenly onto the pan, thinning it out to the edges.
    • (This recipe fits a 16-inch pizza pan.)
  6. Bake for approximately 30 minutes, or until cooked through and lightly browned on the edges.

4️⃣ Toppings (Ketovore Option)

  • 1 onion, sliced
  • 1 green bell pepper, sliced

(Omit for strict carnivore.)

5️⃣ Assemble the Pizza

  1. Remove the cooked beef crust from the oven.
  2. Spread about ¼ of the cheese sauce evenly over the crust.
  3. Layer with slices of provolone cheese.
  4. Add Gary’s Quick Steak, onions, and green peppers (if using).
  5. Top with shredded mozzarella cheese.
  6. Return to the oven and bake at 425°F until:
    • Cheese is melted and golden
    • Onions and peppers are tender

6️⃣ Serve & Enjoy

Slice, eat, and enjoy a pizza night that fits your lifestyle!

Tips for Bariatric & Carnivore Lifestyles

  • Eat slowly and stop at satisfaction — this is very filling
  • Save leftover cheese sauce for casseroles, bowls, or dipping
  • Reheats well in the oven or air fryer
  • Works great for meal prep

If you try this recipe, I’d love to hear how you made it — carnivore or ketovore!

Follow Bariatric Living for more high-protein, low-carb recipes made for real life.

Sugar-Free Apple Cranberry Dump Cake

Lisa Kidd

If you love classic comfort desserts but want a lower-sugar option, this Sugar-Free Apple Cranberry Dump Cake is a must-try. It’s simple, flavorful, and perfect for anyone following a bariatric or low-sugar lifestyle.

This recipe combines tender apples, tart cranberries, warm spices, and a buttery cake topping—all without traditional sugar. It’s one of those desserts that no one will believe is sugar-free.

Ingredients

  • 5 apples, cubed
  • 12 oz fresh cranberries
  • 3 tablespoons butter
  • ½ cup Splenda
  • ⅛ cup Jordan’s Caramel Skinny Syrup
  • ⅛ cup Jordan’s Brown Sugar Cinnamon Skinny Syrup
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • Pillsbury Zero Sugar Yellow Cake Mix
  • 16–20 pats of butter

Instructions

  1. Sauté apples and cranberries in a skillet with butter, Splenda, and both Skinny Syrups until tender.
  2. Mix cornstarch and water to form a slurry and stir into the fruit mixture until thickened.
  3. Transfer fruit filling to a 9×13 baking dish.
  4. Evenly spread the zero-sugar cake mix over the fruit.
  5. Top with butter pats.
  6. Bake at 325°F for 30–40 minutes, until golden and bubbly.

One of my favorite ways to add flavor without added sugar is by using Jordan’s Skinny Syrups. The caramel and brown sugar cinnamon flavors give this dump cake that classic holiday taste without the sugar spike.

👉 You can save 10% on your first order at skinnymixes.com by using my code: BARIATRICLIVING101

Final Thoughts

This sugar-free dump cake is proof that you don’t have to give up dessert to stay on track. It’s warm, comforting, and perfect for holidays or anytime cravings hit.

Peppermint Mocha Sugar Cookie Iced Coffee – A Festive Christmas Coffee

Lisa Kidd

If you’re looking for a fun and festive way to enjoy coffee this holiday season, this Peppermint Mocha Sugar Cookie Iced Coffee is the perfect Christmas treat. It’s creamy, refreshing, and packed with classic holiday flavors—peppermint, chocolate, and sugar cookie—all in one cup.

I love using Jordan’s Skinny Syrups in my coffee because they add incredible flavor without added sugar, making them a great option for bariatric-friendly lifestyles.
👉 You can save 10% on your first order at skinnymixes.com with my code BARIATRICLIVING101.

Ingredients:

  • French Vanilla Coffee
  • Jordan’s Peppermint Mocha Skinny Syrup
  • Jordan’s Sugar Cookie Skinny Syrup
  • Heavy Cream
  • Salted Caramel Salt (optional but highly recommended)

How to Make It:

  1. Brew your French vanilla coffee and let it cool slightly if making iced coffee.
  2. Fill a cup with ice and pour in the coffee.
  3. Add a couple splashes of peppermint mocha skinny syrup and a splash of sugar cookie skinny syrup.
  4. Add heavy cream to taste.
  5. Finish with a dash or two of salted caramel salt.
  6. Stir well and enjoy your festive Christmas coffee 🎄☕

This drink is perfect for holiday mornings, Christmas movie nights, or anytime you want a little seasonal joy in your cup.

Sleeve vs SIPS: Two Bariatric Surgeries, One Friendship

Lisa Kidd

As I continue sharing my rediscovered 2018 bariatric videos on Bariatric Living 101, today’s video holds a very special place in my heart.

In this throwback video, I’m joined by my friend Penny. Penny and I met at the bariatric center and ended up having our surgeries on the exact same day. While we walked into surgery together, we chose two different bariatric procedures. I had Sleeve Gastrectomy, and Penny chose SIPS.

A Quick Protein Taste Test Before the Talk

Before our discussion begins, I share a quick taste test of a protein pudding I picked up from Aldi and give my honest thoughts. Finding protein-focused foods that actually taste good is a big part of bariatric life — and I’ve always believed in keeping things real.

Sleeve Gastrectomy vs SIPS: Our Experiences

In our conversation, Penny and I talk openly about:

  • What led us to choose different surgeries
  • How Sleeve Gastrectomy and SIPS differ
  • Early recovery experiences
  • What life looked like shortly after surgery

This wasn’t about saying one surgery is better than the other — it was about sharing real experiences so others could feel informed while making their own decisions.

Why I’m Sharing This Video Now

Many people following Bariatric Living 101 today are still in the research phase of their bariatric journey. Hearing firsthand experiences from patients who chose different paths can be incredibly valuable — and this video captures that honesty from the very beginning of my journey.

If you’re considering bariatric surgery, newly post-op, or just looking for community, I hope this video reminds you that there’s no one-size-fits-all approach — only the choice that’s right for you.

👉 Watch the full video on YouTube and don’t forget to subscribe for more bariatric lifestyle content, recipes, and rediscovered moments from my journey.

Mini Sugar-Free Salted Caramel Pumpkin New York Style Cheesecakes

Lisa Kidd

The holidays are the perfect time for cozy flavors, and these Mini Sugar-Free Salted Caramel Pumpkin New York Style Cheesecakes check all the boxes. They’re rich, creamy, perfectly spiced, and finished with just the right touch of salted caramel — without all the sugar.

These mini cheesecakes are portion-controlled, bariatric-friendly, and ideal for holiday gatherings, dessert trays, or just a special treat at home.

Ingredients

Crust

  • 5 oz Nutrail Cinnamon Pecan Keto Granola
  • 1.25 oz butter, melted

Cheesecake Batter

  • 12 oz cream cheese, softened
  • ¼ cup Splenda
  • ¼ cup 100% pumpkin puree
  • 2 eggs, scrambled before adding
  • 0.75 oz cornstarch
  • 1½ teaspoons pumpkin pie spice
  • Dash of cinnamon
  • ½ teaspoon vanilla
  • 2.7 fl oz heavy cream
  • 1 splash Jordan’s Brown Sugar Cinnamon Skinny Syrup (to taste)
  • 1 splash Jordan’s Caramel Skinny Syrup (to taste)
  • Toppings
  • Salted caramel salt
  • Skinny Mixes caramel sauce

Instructions

💡 Affiliate Note: I use both Jordan’s Skinny Syrups and Skinny Mixes products in this recipe. If you’re shopping Skinny Mixes, you can save 10% on your first order with my code BARIATRICLIVING101 at checkout.

Step 1: Make the Crust

  1. Add the keto granola to a food processor and pulse until finely crushed.
  2. Add melted butter and blend until well combined.
  3. Divide evenly among 12 mini cheesecake cups and press firmly.
  4. Bake at 350°F for 12 minutes, or until the edges are lightly golden.

Step 2: Make the Cheesecake Batter

  1. In a blender or mixing bowl, combine cream cheese, Splenda, pumpkin puree, cornstarch, pumpkin pie spice, cinnamon, vanilla, and heavy cream.
  2. Blend until smooth.
  3. Add scrambled eggs last and blend just until incorporated.
  4. Add a splash of both skinny syrups to your desired sweetness.

Step 3: Bake

  1. Use an ice cream scoop to evenly portion batter into each crust.
  2. Place cheesecakes in a steam bath.
  3. Bake at 300°F for 20 minutes.

Step 4: Cool & Finish

  1. Remove from oven and immediately sprinkle salted caramel salt on top while warm.
  2. Let cool completely, then refrigerate for at least 2 hours to set.
  3. Drizzle with Skinny Mixes caramel sauce before serving.

These mini pumpkin cheesecakes are a must-have for the holiday season. They’re festive, flavorful, and a great way to enjoy dessert while staying mindful of sugar and portions.

If you try this recipe, let me know how it turns out — and don’t forget to check out more sugar-free and bariatric-friendly recipes here on Bariatric Living! 🧡

Gingerbread Chai Pumpkin Spice Latte (Holiday Coffee Magic!)

Lisa Kidd

If you love holiday flavors, this cozy latte is going to be your new favorite. It blends warm chai spices with classic gingerbread flavor and the seasonal comfort of pumpkin spice. It tastes like Christmas morning in a mug!

Ingredients

  • A splash of heavy cream
  • Jordan’s Gingerbread Skinny Syrup
  • Jordan’s Chai Skinny Syrup
  • Pumpkin Spice Coffee
  • Skinny Mixes Caramel Sauce
  • Pumpkin Pie Spice

How to Make It

  1. Add a small amount of heavy cream to your coffee mug.
  2. Add a splash of Gingerbread Skinny Syrup and a splash of Chai Skinny Syrup.
  3. Froth until it becomes creamy and fluffy.
  4. Pour in your freshly brewed Pumpkin Spice coffee.
  5. Drizzle with Skinny Mixes Caramel Sauce and add a dash or two of pumpkin pie spice.

This latte is warm, festive, and perfect for mornings when you want something special without heading to a café. It’s quick, simple, and full of cozy holiday flavor!

✨ Save on Skinny Mixes! If you want to try any of the Skinny Syrups I used, you can take 10% off your first order at skinnymixes.com using my code: BARIATRICLIVING101

It’s the perfect time to stock up on syrups for your protein coffees!

The Cheesiest Protein Omelet Ever (Bariatric-Friendly!)

Lisa Kidd

If there’s one thing I love, it’s starting my morning with something warm, cheesy, and full of protein. This simple omelet checks all the boxes — it’s fast, filling, and completely bariatric-friendly. Whether you’re fresh on your journey or years into maintenance, meals like this help keep you on track without feeling deprived.

Today I’m sharing the omelet I made in my latest video, and it’s honestly one of my favorite go-to breakfasts because it uses ingredients I always have on hand.

Ingredients

  • 1 pat of butter
  • 2 eggs
  • 1 spoonful of cottage cheese
  • 2 slices of ham, chopped
  • Shredded Colby Jack cheese
  • Shredded parmesan cheese

Instructions

  1. Heat a skillet over medium and add a pat of butter. Let it melt and coat the pan.
  2. In a small cup or bowl, crack in two eggs and add a spoonful of cottage cheese. Blend or whisk until well combined and creamy.
  3. Pour the egg mixture into your heated skillet.
  4. Add in the chopped ham.
  5. When the omelet is almost cooked through, sprinkle on some shredded Colby Jack cheese and allow it to melt.
  6. Fold the omelet, plate it, and finish with a sprinkle of shredded parmesan for that extra cheesy zing.

Why This Omelet Works for a Bariatric Lifestyle

After bariatric surgery, making sure each meal has a strong protein base is key — and eggs are one of the easiest ways to do that. Mixing in cottage cheese not only adds creaminess, but also boosts the protein even more. Ham brings saltiness and texture, and the cheeses add flavor satisfaction without needing huge amounts.

It’s a balanced breakfast that feels indulgent but supports your goals.

Serving Ideas

  • Add sautéed spinach or mushrooms for extra nutrients
  • Pair with fresh berries
  • Enjoy it on its own for a light, filling, low-carb meal

Final Thoughts

This cheesy omelet is a perfect reminder that bariatric-friendly food can still be delicious, comforting, and satisfying. If you try it, let me know how you customize yours!

Reintroducing My 2018 Bariatric Journey | Why I Chose Sleeve Gastrectomy

Lisa Kidd

Today, I’m sharing a very personal piece of my past — my original 2018 introduction video from when I first talked openly about my health struggles and the road that led me to Sleeve Gastrectomy. As I relaunch my channel under Bariatric Living 101, I felt it was important to bring this video with me. It’s the foundation of everything I’ve learned and everything I share today.

My Health Was Declining, and I Knew Something Had to Change

Back in 2018, I was facing several developing health issues that were affecting my everyday life. I didn’t feel like myself anymore, and it became clear that something had to change. Bariatric surgery wasn’t an easy decision, but it was a necessary one — a medically supported choice to reclaim my health and my future.

Why I’m Sharing This Video Again

Many people who follow me now weren’t here in 2018. They may be just beginning their own bariatric journey or researching sleeve gastrectomy. I wanted to reintroduce this video to remind new viewers (and even myself) where this all started.

This video is raw, honest, and full of emotion — and it represents the moment I chose hope.

A New Chapter with Bariatric Living 101

Bariatric Living 101 is all about living a protein-forward, low-carb lifestyle after bariatric surgery. Today, I share recipes, tips, honest experiences, and real-life bariatric living — but it all began with the story you’ll see in this video.

Whether you’re researching surgery, newly post-op, or years into the journey, I hope this video helps you feel supported, encouraged, and understood.

Watch the Video

👉 Be sure to watch the full introduction on my YouTube channel and subscribe so you don’t miss the rest of my rediscovered videos from earlier in my journey.

If you’re comfortable, I’d love for you to share your story in the comments — you never know who your words might encourage.

Our SeaWorld Vacation Day | Photo & Video Montage

Lisa Kidd

During our vacation, we spent a day exploring SeaWorld, and it ended up being one of our favorite parts of the trip. I put together a little montage video to capture all the highlights — the animals, the shows, the rides, and the peaceful moments walking around the park.

SeaWorld is such a beautiful place to visit, and we loved watching the dolphins, sea lions, and of course the orcas. The shows are always so impressive, and no matter how many times you see them, they still feel magical. We also enjoyed simply taking in the scenery, grabbing snacks, and spending time together in the sunshine.

I hope you enjoy this video as much as we enjoyed the day itself! Sometimes it’s the little memories that mean the most, and this video brings them all together in one place. 💙🌊🐬

If you’ve ever been to SeaWorld, tell me your favorite part in the comments — I’d love to hear!