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Cave into the Craving Responsibly with These Swaps


A small square of dark chocolate may be good for your heart, but the 50 grams of sugar and 20 grams of fat in a 400-calorie slice of frosted chocolate cake far outweigh any heart-healthy benefits in dark chocolate. A serving of Double Chocolate Protein Cake with 120 calories and less than 6 grams of sugar and 5 grams of fat can satisfy the craving while also providing 12 grams of protein. Or, you could try a Chocolate Dream Bar with 10 grams protein and 160 calories. Imagine pulling that out after a workout and showing your friends how you lose weight!

Mac and Cheese

Ahh…nothing like plopping down in front of your TV with a bowl of mac and cheese after a tough day, and then feeling oh so bad about the carb coma you just put yourself in. Keep the mac and cheese, and skip the coma, with a smart swap. Opt for cooked cauliflower chunks, shirataki noodles, or Protein Fusilli instead of regular macaroni, and a sauce with non-fat cream cheese and low-fat cheddar instead of full-fat cheeses.

Mashed Potatoes

Mashed potatoes and gravy are the ultimate comfort food and the opposite of the weight loss surgery diet ideal. Put another way, they’re a load of carbs, fat, and calories, and devoid of protein. Instead, make pureed cauliflower with almond milk, parmesan cheese, nutmeg, and pepper, or try pureed turnip or carrot. Turn it into an entire meal by topping your potatoes with Protein Gravy, which adds 10 grams of protein and 3 grams of fiber for only 65 calories.


A little crunch can be quite the welcome afternoon companion, but oftentimes, your crunch indulgence sticks on your hips instead of leaving at the end of the afternoon. A few handfuls of potato or tortilla chips can cost you 500 calories before even talking about the fat and calories from a creamy dip. If all you are looking for is some mindless munching, try celery (if you can handle the strings), cucumber sticks, bell pepper strips, or snow peas. An entire cup has less than 50 calories, and it can fill up your pouch or sleeve pretty fast. Or, if what you really want is the entire chip experience, go for Protein Chips in flavors such as ranch, salt and vinegar, BBQ, and more.

…And Dip

The ranch, French onion, or spinach and artichoke dip you love may be giving you more than a meals’ worth of calories, without the protein you need to keep full. Keep the calories down with salsa, or get yourself some nutrients by making a dip with a base of non-fat sour cream, cream cheese, or Greek yogurt.

Chinese Takeout

It was so easy and delicious to order fried rice, chow mein, or sweet and sour chicken, but was it really worth a thousand calories? Make your own Asian inspired dishes with ingredients such as Protein Fettuccine instead of chow mein noodles, low-carb Asian flavor sauce, and riced cauliflower, along with lean proteins such as shrimp and chicken, and plenty of veggies. When you are stuck for time or want a ready-made meal, the veggies, rice, and chicken in Spicy Chicken Oriental with 230 calories and13 grams of protein can be on your plate in less time than delivery.

Grilled Cheese and Tomato Soup

It is classic but so far-fetched on a high-protein bariatric diet…until now. Get your grill on by toasting low-fat cheese on Protein Bread with 2 grams net carbs per slice. Pair your open-faced grilled cheese sandwich with Protein Tomato Soup, and you could easily get more than 20 grams of protein in a filling meal with under 200 calories.


No explanation is necessary. Fruity, chocolatey, nutty, or caramel-y; crunchy, chewy, or spoon-y, dessert tastes good. Keep the good without the guilt or dumping syndrome with any number of high-protein choices. Stash Protein Bars, Protein Pudding, and Protein Cookies in your favorite hiding spots so you can grab a low-sugar treat whenever you need a lift. Whether you are craving lemon, cranberry, coconut, peanut, toffee, or s’mores, there is a choice for you.

Cravings can hit hard, but that’s okay! With a little thought, you can make smart choices to satisfy your craving without missing a beat in your weight loss.

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