As we get ready to head out on vacation, I wanted to share a mini protein snack haul with you! This first leg of our trip is just 4 hours long, but I always make sure I have healthy, protein-forward options packed and ready. Traveling can easily throw you off your routine, but with a little planning, it’s easy to stay on track.
For this trip, I focused on snacks that are:
Bariatric-friendly (small portions, high protein)
Low in carbs and sugar-free
Easy to pack for road trips or flights
Some of my go-to picks include:
Salami
String Cheese
Protein Shakes
I love sharing snack ideas that make healthy living after bariatric surgery simple and satisfying — even when you’re on the go!
If you’re planning a trip soon, take a few minutes to pack snacks that keep you feeling your best. You’ll thank yourself when you’re not scrambling for gas station food!
💬 Comment below with your favorite travel snack ideas!
Heading out on vacation soon? Whether it’s a weekend getaway or a few weeks with family, staying on track with your bariatric goals while traveling doesn’t have to be hard! I’ve learned that a little preparation makes all the difference. In this post, I’m sharing what I pack for a bariatric-friendly trip — everything from my protein staples to my daily vitamins — so you can stay consistent, feel your best, and still enjoy your time away.
🧳 My Bariatric Travel Essentials
1. Protein Shakes & Drinks Protein is the foundation of my day, so I always make sure to pack my favorite ready-to-drink shakes. They’re quick, easy, and keep me full when I’m on the go.
2. Sugar-Free Syrups Coffee is a must when traveling — but I love flavor without the sugar! I bring a few of my Jordan’s Skinny Syrups in travel-size bottles for quick, guilt-free flavor options wherever I go.
3. Portable Ninja Blender & Frother These are game-changers for making protein coffee, shakes, or even quick smoothies right in the hotel room. My frother takes up almost no space and gives me that coffee shop feel every morning!
4. Vitamins & Medications Routine is key. I pack a weekly pill organizer with all my bariatric vitamins and any medications, so I never miss a day — even with a busy travel schedule.
5. Protein Snacks A few go-to travel snacks like protein bars, jerky, or low-carb cheese crisps help me avoid airport temptations and stay satisfied between meals.
🌟 Tips for Staying on Track While Traveling
Plan ahead: Bring what you know works for you instead of hoping to find it on the road.
Hydrate often: Flights, long drives, and salty snacks can sneak up on you — keep a refillable water bottle handy.
Don’t stress perfection: Vacations are about balance — enjoy the experience, make mindful choices, and get back on track with your next meal.
💬 Final Thoughts
Traveling after bariatric surgery doesn’t mean leaving your healthy habits behind. With a little planning, you can feel confident, prepared, and ready to enjoy your vacation — protein shake in hand!
If you want to see exactly how I packed for my trip, check out my YouTube video where I show all my bariatric-friendly travel essentials! 🎥
If you’re craving something sweet and satisfying in the morning, this Blueberry Cheesecake Greek Yogurt Bowl will make you feel like you’re indulging in dessert — without the sugar crash! This high-protein, low-carb breakfast comes together in just minutes and is perfect for anyone following a bariatric lifestyle or simply trying to eat more protein.
In a small bowl, stir the cheesecake pudding mix into the blueberry yogurt until smooth and well combined.
Add two dollops of sugar free Cool Whip and gently fold it in until the mixture is light and fluffy.
Drizzle a little sugar free blueberry sauce over the top and sprinkle with granola for crunch.
Enjoy immediately for a creamy, protein-forward breakfast or snack!
Why You’ll Love It: 💙 Tastes like cheesecake but packed with protein 💙 Quick and easy — ready in under 5 minutes 💙 Sugar-free and low-carb 💙 Great for bariatric-friendly meal plans
Make It Your Own: Try swapping the blueberry yogurt for strawberry or raspberry or use different sugar-free pudding flavors like white chocolate or vanilla for a fun twist!
As soon as the air starts to cool and the leaves begin to change, I instantly crave all things pumpkin spice. 🍁 There’s just something about that warm, cozy flavor that feels like a hug in a mug! But if you’ve had bariatric surgery or are living a low-carb lifestyle, most traditional pumpkin spice lattes from coffee shops are loaded with sugar — and that’s a no-go for me.
So, I created my own version: a Hot Pumpkin Spice Latte that’s sugar-free, low-carb, and still gives you all the creamy, comforting fall vibes you love. The best part? It’s quick, easy, and totally customizable with your favorite Skinny Mixes flavors.
✨ Why You’ll Love This Recipe
✅ Sugar-Free & Low Carb
✅ Bariatric-Friendly
✅ Warm, Cozy, and Creamy
✅ Tastes like it came from a coffee shop — without the sugar crash!
🧡 Ingredients
1/8 to 1/4 cup heavy cream
1 tablespoon pumpkin purée (not pumpkin pie filling)
A splash of Jordan’s Pumpkin Spice Skinny Syrup
A splash of Jordan’s White Chocolate Mocha Skinny Syrup
A couple dashes of pumpkin pie spice
Pumpkin spice coffee (brewed hot)
Optional toppings:
Salted Caramel Salt
Jordan’s Skinny Mixes Caramel Sauce
Ground cinnamon
👩🍳 Directions
In a small pot, pour your heavy cream over medium heat.
Add pumpkin purée, Pumpkin Spice Skinny Syrup, White Chocolate Mocha Skinny Syrup, and a couple dashes of pumpkin pie spice.
Stir well as the mixture heats up — you’ll start to see tiny bubbles forming around the edges. That’s your cue it’s ready!
Pour the mixture into your favorite mug and froth it up.
Add your hot pumpkin spice coffee and give it a gentle stir.
Garnish with a sprinkle of Salted Caramel Salt, a drizzle of Caramel Sauce, and a dash or two of cinnamon.
Sip, relax, and enjoy your cozy fall moment! ☕
💡 Tips
You can swap the heavy cream for unsweetened almond milk or half-and-half if you prefer it lighter.
Try other Skinny Mixes flavors like Butter Toffee or Vanilla Caramel Crème for fun twists.
Want extra protein? Add a scoop of unflavored or vanilla protein powder and blend until smooth.
🧁 About Bariatric Living
Hi, I’m Lisa — a Pastry Chef turned Digital Creator who’s transformed her love of baking into a bariatric-friendly lifestyle. Through Bariatric Living, I share protein-forward, low-carb recipes that prove healthy eating doesn’t have to mean giving up your favorites.
If you’re looking to make delicious, sugar-free versions of the foods and drinks you love, you’re in the right place. 💛
There’s something about cheesecake that feels luxurious — creamy, rich, and just a little indulgent. But what if you could enjoy that same classic flavor without the sugar or guilt? These Mini Sugar-Free, Low Carb New York Style Cheesecakes are proof that healthy eating doesn’t mean giving up dessert!
Each mini cheesecake starts with a cinnamon pecan granola crust, baked just until golden. The filling is a smooth blend of cream cheese, vanilla, and a touch of sweetness from Jordan’s Skinny Syrups — giving you that classic New York-style flavor with a low-carb twist.
The real magic happens when you top them with a sugar-free blueberry sauce, thickened perfectly with a cornstarch slurry. It adds just the right touch of tartness and color — beautiful enough for a holiday dessert table, but easy enough for any day of the week.
🧁 Mini Sugar-Free, Low Carb New York Style Cheesecakes
Makes: 12 mini cheesecakes Prep Time: 20 minutes Cook Time: 30 minutes Chill Time: 2 hours Total Time: ~3 hours
⭐ Ingredients
Crust
5 oz Nutrail Cinnamon Pecan Keto Granola
1.25 oz melted butter
Cheesecake Batter
12 oz softened cream cheese
¼ cup Splenda (or your preferred sugar-free sweetener)
2 eggs, lightly scrambled
0.75 oz cornstarch
½ teaspoon Vanilla Bean Paste
2.7 fl oz heavy cream
2 splashes Jordan’s French Vanilla Skinny Syrup (adjust to desired sweetness)
Blueberry Sauce
24 oz frozen blueberries
¼ cup Jordan’s French Vanilla Skinny Syrup (or Blueberry Cobbler flavor if you have it)
1 tablespoon cornstarch
2 tablespoons water
👩🍳 Instructions
Step 1: Make the Crust
Add the Nutrail Cinnamon Pecan Keto Granola to a food processor.
Pulse until finely crushed.
Add the melted butter and blend again until combined.
Divide evenly into 12 lined muffin cups, pressing down firmly to create the crust base.
Bake at 350°F (175°C) for about 12 minutes, or until the edges are golden brown. Set aside to cool.
Step 2: Prepare the Cheesecake Batter
In a mixing bowl, beat softened cream cheese until smooth and creamy.
Add Splenda, cornstarch, vanilla bean paste, and heavy cream. Mix until combined.
Pour in the two beaten eggs last and mix until smooth.
Add your Jordan’s French Vanilla Skinny Syrup for added sweetness and blend gently.
Use an ice cream scoop to portion the batter evenly over the cooled crusts.
Step 3: Bake the Cheesecakes
Place the muffin tin inside a larger baking pan filled with about 1 inch of hot water to create a steam bath.
Bake at 300°F (150°C) for 30 minutes, or until centers are just set.
Remove from oven and allow to cool completely.
Refrigerate for at least 2 hours to fully set.
Step 4: Make the Sugar-Free Blueberry Sauce
In a saucepan, combine frozen blueberries and Jordan’s Skinny Syrup.
Bring to a boil, then reduce to low and simmer until berries break down and the sauce starts to thicken.
In a small bowl, mix cornstarch and water to make a slurry.
Stir the slurry into the blueberries and cook for 1 minute, until the sauce thickens to your liking.
Remove from heat and let cool.
Step 5: Assemble & Enjoy!
Once your cheesecakes are chilled and set, spoon the blueberry sauce over each mini cheesecake. Garnish with a few fresh blueberries or a dollop of sugar-free whipped cream if desired.
Keep them stored in the refrigerator until ready to serve — they taste even better the next day!
💡 Tips & Notes
You can make these up to 3 days ahead — perfect for holiday prep!
Try swapping in raspberries or strawberries for a fruity twist.
If you don’t have Vanilla Bean Paste, pure vanilla extract works just as well.
🎄 Why You’ll Love This Recipe
These mini cheesecakes are everything you want in a holiday dessert — rich, creamy, portion-controlled, and made with better-for-you ingredients. Whether you’ve had bariatric surgery or simply want to live a protein-forward, low-carb lifestyle, these are a dessert you’ll feel great about enjoying and sharing!
💬 Final Thoughts
Healthy living is all about balance — and dessert can absolutely be part of that! These little cheesecakes are a delicious reminder that you don’t need sugar to make something sweet and satisfying.
So go ahead and bake up a batch for your next gathering, or keep them in your fridge as a little treat for yourself. You’ve earned it!
A Cozy Fall Treat That’s High Protein and Bariatric-Friendly!
There’s just something about fall that makes me crave everything pumpkin spice — but after bariatric surgery, I’ve learned how to enjoy all those seasonal favorites in a protein-forward and low-carb way. That’s how this Pumpkin Spice Butter Toffee Protein Coffee was born! It’s creamy, cozy, and tastes like dessert in a cup — without all the sugar and calories.
This drink gives you the best of both worlds: the warm spice of pumpkin with a buttery toffee twist. Plus, it’s packed with protein to help keep you full and fueled throughout the day.
☕ What You’ll Need
Protein Coffee Base:
1 cup of Pumpkin Spice Coffee
1 Vanilla Protein Shake (I use Elevation from Aldi)
A splash of Jordan’s Pumpkin Spice Skinny Syrup
A splash of Jordan’s Butter Toffee Skinny Syrup
A swirl of Jordan’s Salted Caramel Sauce (around your cup)
6 ice cubes
Pumpkin Cold Foam:
About 1/8 cup of heavy cream
1 Tablespoon pumpkin puree
A drizzle of Jordan’s Pumpkin Spice Skinny Syrup
A sprinkle of pumpkin pie spice
🧡 How to Make It
Prepare the coffee: Brew one cup of Pumpkin Spice Coffee.
Swirl your cup: Drizzle some Salted Caramel Sauce around the inside of your cup for that extra fall sweetness.
Pour coffee over ice.
Add protein & flavor: Pour in your vanilla protein shake and add splashes of the Pumpkin Spice and Butter Toffee syrups. Give it a good stir.
Make the cold foam: In a small cup, add your heavy cream, pumpkin puree, syrup, and pumpkin pie spice. Froth it until thick and creamy.
Top it off: Pour the cold foam over your iced protein coffee, sprinkle a little extra pumpkin pie spice on top, and enjoy!
✨ Why You’ll Love It
High in protein, low in carbs
Perfect for bariatric patients (or anyone living a healthier lifestyle!)
Tastes like fall in a cup
Can be made in under 5 minutes
This is one of my go-to drinks during fall — it satisfies that pumpkin spice craving while helping me stay on track with my goals.
💬 Share the Love
If you try this recipe, tag me on social media @BariatricLiving101 and show me your fall coffee creations! And don’t forget — you can use code BARIATRICLIVING101 for 10% off your first order at http://www.skinnymixes.com 🧋
There’s something about fall that makes me crave apples and peanut butter — but after bariatric surgery, I’m always looking for ways to make my favorite flavors fit into a protein-forward, balanced lifestyle. This recipe was born out of that craving — and let me tell you, it’s become a regular in my kitchen!
My High Protein Peanut Butter Yogurt Fluff is creamy, slightly sweet, and so satisfying. It feels like a treat, but it’s packed with protein and made with just a few simple ingredients.
Ingredients:
2 Tablespoons of all-natural peanut butter
5.3 ounces of Dannon Light & Fit Vanilla Greek Yogurt
A couple dollops of sugar-free Cool Whip
Optional: Drizzle of Jordan’s Skinny Mixes Caramel Sauce
Fresh apple slices for dipping
Instructions:
In a small bowl, stir together the peanut butter and Greek yogurt until smooth and creamy.
Gently fold in a couple dollops of sugar-free Cool Whip to give it that fluffy texture.
Optional but highly recommended — drizzle a little Jordan’s Skinny Mixes Caramel Sauce on top for that extra touch of sweetness.
Slice up your favorite apple and dip away!
This snack hits all the right notes — creamy, sweet, salty, and full of protein. It’s perfect for an afternoon pick-me-up, a dessert alternative, or even a post-workout treat.
If you love that peanut butter and apple combo but want to stay on track with your goals, you’re going to adore this one!
✨ Pro tip: Keep a few portions of this fluff in your fridge for grab-and-go snacking. It pairs well with apples, strawberries, or even celery sticks for a savory twist.
If you try this recipe, tag me on social media @BariatricLiving101 — I’d love to see your version!
If you’ve been following me for a while, you already know how much I love my Jordan’s Skinny Mixes and Skinny Syrups. They’ve been a game-changer for my protein coffees, my low-carb treats, and honestly, keeping things fun and flavorful after bariatric surgery. 💪☕
Well… I’m so excited to share that I’ve officially joined the Skinny Squad! 🩷 That means I’m now an affiliate with Skinny Mixes, and I get to share a special treat with you!
You can now get 10% off your first order of Skinny Mixes, Skinny Syrups, or any of their amazing products through my link and with my code BARIATRICLIVING101 at checkout!
I’m truly thrilled to partner with a brand I already use every day and genuinely love. This isn’t just about sweet syrups — it’s about making healthy living enjoyable and showing that protein-forward and low-carb can still taste amazing.
When I first considered bariatric surgery, I had a thousand questions — and not all of them had easy answers. I wanted to know what it would really be like. What would surgery day feel like? How long would recovery take? Would I still enjoy food? Would I recognize myself after so much change?
In my latest YouTube video, I sit down to answer the most common questions I get from people who are thinking about bariatric surgery or just beginning their journey. This isn’t a polished highlight reel — it’s honest, real-life experience from someone who’s been there.
I share what made me decide to have surgery, what the pre-op process was like, and how I handled the emotional ups and downs afterward. I talk about the surprises no one warns you about, the things I wish I’d known before, and how I’ve learned to live a protein-forward, low-carb lifestyle that supports my new body and my new mindset.
Since surgery, I’ve lost 150 pounds — but more importantly, I’ve gained energy, confidence, and peace with myself. It’s not always easy, but it’s absolutely worth it.
If you’re researching bariatric surgery or just need a dose of encouragement, I hope this Q&A helps you feel less alone and more prepared for your own transformation.
Remember — your journey is your own. Go slow, stay consistent, and never forget why you started. 💕
There’s something about the fall season that makes me crave cozy, hearty meals — but I still want them to be healthy and protein-forward. This Chicken, Apple & Onion Stew brings together the perfect balance of savory and slightly sweet flavors, all simmered into one comforting bowl.
It’s simple to make, packed with lean protein, and has that perfect touch of apple that makes every bite feel like autumn comfort — without the carb overload.
🥘 Ingredients
1 lb. boneless, skinless chicken breast, cubed
Olive oil (for sautéing)
Salt and pepper, to taste
1 large onion, sliced
1 ½ tsp. minced garlic
1 tsp. dried thyme
2 Cosmic Crisp apples, peeled and cubed
1 Tbsp. apple cider vinegar
1 cup chicken broth
½ cup sugar-free apple cider
1 tsp. yellow mustard
Optional for serving:
Garlic & Herb Cauliflower Rice
👩🍳 Directions
Heat the Oil – Drizzle a little olive oil into your Dutch oven or large skillet and heat over medium heat.
Cook the Chicken – Add the cubed chicken and cook until it’s no longer pink. Season with salt and pepper, then remove and set aside.
Sauté the Onion – In the same pot, add your sliced onion and cook until soft and translucent.
Add Garlic & Thyme – Stir in the minced garlic and dried thyme, letting the flavors bloom for about a minute.
Add the Apples – Toss in your cubed apples and stir to combine.
Deglaze the Pan – Pour in the apple cider vinegar and scrape up any bits stuck to the bottom for extra flavor.
Combine Everything – Return the chicken to the pot and add the chicken broth, sugar-free apple cider, and yellow mustard. Stir well.
Simmer – Bring to a boil, then reduce the heat. Cover and let it simmer for 30 minutes, stirring occasionally. Season with additional salt and pepper to taste.
Serve & Enjoy – Spoon the stew over a bed of Garlic & Herb Cauliflower Rice for a satisfying, low-carb comfort meal.
💪 Bariatric-Friendly Tips
Protein First: Chicken breast keeps this dish high in protein and low in fat — perfect for post-bariatric surgery meals.
Low-Carb Swap: Serving over cauliflower rice instead of traditional rice keeps this meal lighter and low-carb.
Balanced Flavor: The apples add a touch of natural sweetness that pairs beautifully with the savory thyme and tangy mustard.
🍽️ Final Thoughts
This Chicken, Apple & Onion Stew is one of those dishes that fills your kitchen with cozy aromas and your bowl with nourishing goodness. It’s easy enough for a weeknight meal, yet comforting enough to serve to guests on a chilly evening.
Whether you’re newly post-op or years into your bariatric journey, this stew is a delicious reminder that eating healthy doesn’t have to mean giving up flavor or comfort.
✨ Try it out and let me know what you think in the comments below!
Bariatric Living 