Shrimp Alfredo Over French-Cut Green Beans

 

Hello, friends!

Some meals come together almost by accident and end up becoming instant favorites. This one started as a craving for something warm and creamy — but without the heaviness of pasta. It’s quick, cozy, and perfect for days when you want comfort food in a lighter, portion-friendly way. The best part? It tastes like a treat while still being simple enough for a busy night.

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Family Recipe: Shrimp Alfredo Over French-Cut Green Beans

Serves: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: ~20 minutes

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Ingredients

• 1 lb medium shrimp (about 24–28 shrimp; raw or pre-cooked)

• 2–3 tbsp olive oil

• 2–3 cloves garlic (minced, or 1–1½ tsp garlic powder)

• Salt & pepper, to taste

• 4 cups French-cut green beans (fresh, frozen, or canned—heated through)

• 1 cup Alfredo sauce (jarred or homemade)

• ¼–½ cup grated Parmesan cheese, for topping

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Instructions

1. Prepare the shrimp
   Heat olive oil in a large skillet over medium heat. Add garlic and shrimp.

   • For raw shrimp: cook 3–4 minutes, stirring occasionally, until pink and opaque.

   • For pre-cooked shrimp: sauté 2–3 minutes just until warmed through.
     Season lightly with salt and pepper. Remove from heat.

2. Prepare the vegetables
   Heat the French-cut green beans until hot (steam, microwave, or sauté).
   Transfer them to a bowl and toss with the Alfredo sauce until coated.

3. Assemble the bowls
   Divide the creamy green beans evenly among 4 plates or bowls.
   Top each portion with about 6–7 shrimp.

4. Finish and serve
   Add Parmesan cheese and a crack of pepper to each serving.
   Serve warm.

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How I Made Mine (Personal Notes)

For my bariatric portion, I kept it small and simple. I sautéed 6 medium shrimp with a little olive oil, garlic, and salt. Then I warmed 2 oz French-cut green beans, tossed them with 1 oz Alfredo sauce, and placed the shrimp on top with a sprinkle of Parmesan and pepper. It was creamy, cozy, and just enough.

Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise

Potato Truth: Curious Thoughts On Cleaner Eating

 

🥔 Potato Truth: Fries, Chips, Cost, Nutrition, and Why Whole Potatoes Hit Different

Hello friends!
I’ve been doing a lot of weighing, measuring, and comparing lately, and something as simple as a potato really caught my attention this week.

I picked up one of my russets — a nice hand-sized potato — and it weighed about 8.5–9.5 ounces. And I asked myself:

If I turn this one potato into fries or chips… how does it really compare to the store versions we all buy?

I assumed it would be similar. Potato is potato, right?

Absolutely not.
The difference is honestly shocking, so I wanted to share it — because this kind of information helps me stay mindful, and I know it helps many of you too.

And I pulled these numbers with the help of ChatGPT just to make sure everything I shared here was accurate — because y’all know I like things to be right!

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🥔 First: What’s Really Inside a Potato? (The Vitamin + Mineral Facts)

Before we go any further, I want to make one quick, important note:

⚠️ The label saying “1 potato = 1 serving” is VERY misleading. Please weigh your potato.

The nutrition label is based on a true medium potato, which weighs 5.2 ounces (148g) and equals 110 calories.

But the potatoes most of us buy — the ones I weighed at 8.5–9.5 oz — are actually 1.5 to almost 2 servings, NOT one.

This means that the “110 calorie potato” we see on the bag is usually closer to:

• 185–220 calories

• 44–48g carbs

• ~5g fiber

• ~1,050 mg potassium

• ~45% Vitamin C

Nothing wrong with that — they’re great nutrients — but weighing gives you the true picture, not the “label version.”

Now, here’s what’s actually in a potato.

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🥔 Whole Potato Nutrition (Per Medium 5.2 oz Potato, 110 Calories)

Vitamins & Minerals

• Potassium: 620 mg

• Vitamin C: 27% DV

• Vitamin B6: 10% DV

• Folate: 6% DV

• Iron: 2–4% DV

• Magnesium: 6% DV

• Sodium: 0–10 mg

Macros

• Carbs: 26g

• Fiber: 3g

• Protein: 3g

• Fat: 0g

Now let’s scale that to the potato I weighed — around 9 ounces, about 1.7× larger.

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🥔 Your 9 oz Potato (Raw, Before Cooking)

• Calories: ~185–200

• Carbs: 44–48g

• Fiber: ~5g

• Protein: ~5–6g

• Fat: 0g

• Potassium: ~1,050 mg

• Vitamin C: ~45% DV

• Vitamin B6: ~17% DV

• Iron: 4–7% DV

• Magnesium: ~10% DV

• Sodium: nearly none

Potatoes are NOT “empty carbs.”
They’re actually packed with real nutrition.

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💵 Price Checks: Whole vs Processed

Whole russet potato (9 oz):

$0.40–$0.55

Frozen fries (equal 9 oz portion):

$1.00–$1.40

Store-bought chips (7.5 oz bag):

$3.00–$5.00

Whole potatoes win every time — in nutrition and price.

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🍟 Real Potato (Air-Fried) vs Frozen Fries (Air-Fried)

To keep this fair, I compared:

✔ One 9 oz raw potato
vs
✔ 9 oz of frozen fries (weighed BEFORE cooking)

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🍟 Real Potato (Air-Fried)

• ~200 calories

• 44–48g carbs

• ~5g fiber

• 5–6g protein

• 0–3g fat

• 1,050 mg potassium

• 45% DV Vitamin C

• Sodium: only what YOU add

• Ingredients: 1 (potato)

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🍟 Frozen Fries (Air-Fried)

• 360–480 calories

• 17–25g fat

• 50–60g carbs

• 3–4g fiber

• 4–5g protein

• 300–600 mg sodium

• Very low vitamins

• Ingredients: potatoes, oils, salt, dextrose, preservatives

Even the “healthier” brands are pre-fried before you ever touch them.

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⭐ Fries: Side-by-Side Comparison

	Real Potato (Air-Fried)	Frozen Fries (Air-Fried)
Cost	$0.40–$0.55	$1.00–$1.40
Calories	~200	360–480
Fat	0–3g	17–25g
Carbs	44–48g	50–60g
Fiber	~5g	3–4g
Potassium	~1,050 mg	Low
Vitamin C	~45% DV	Almost none
Sodium	0–50 mg	300–600 mg
Ingredients	1	6–10
Satisfaction	High – fills you	Lower — easy to overeat

Real fries fill you. Frozen fries keep you reaching back for more.

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🥔 Homemade Potato Chips vs Store Potato Chips

Now let’s compare chips — using that same 9 oz potato.

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🥔 Your Homemade Potato Chips

(Peanut Oil Frying)

Potato chips absorb 10–15% of their weight in oil.

So your chips come out to:

Nutrition for the whole batch

• Calories: 414–561

• Fat: 26–39g

• Carbs: 44–48g

• Fiber: ~5g

• Protein: 5–6g

• Potassium: still moderate-high

• Vitamin C & B6: still present

• Sodium: whatever YOU add

Ingredients:
potato + oil + salt

And because it’s real food?
It fills you better.

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🧂 Store-Bought Potato Chips (7.5 oz bag)

• 1,150–1,200 calories

• 78g fat

• 112g carbs

• 1,000–1,500 mg sodium

• Very low potassium

• Almost no vitamins

• Long ingredient lists (additives, oils, preservatives, sugars)

These are engineered for “eat more,” not satisfaction.

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⭐ Chips: Side-by-Side Comparison

	Homemade Chips	Store-Bought Chips
Cost	$0.40–$0.60	$3.00–$5.00
Calories	414–561	1,150–1,200
Fat	26–39g	78g
Carbs	44–48g	112g
Potassium	Moderate–High	Very low
Vitamin C/B6	Some	Almost none
Sodium	You control	Very high
Ingredients	3	10–15
Satisfaction	High — fills you	Low — slider food

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💛 The Big Picture: Same Potato, Totally Different Food

✔ Whole potatoes are cheaper.

✔ Whole potatoes keep their vitamins.

✔ Whole potatoes have more potassium and Vitamin C.

✔ Whole potatoes digest slower.

✔ Whole potatoes fill you more.

✔ Whole potatoes satisfy faster.

Frozen fries and bagged chips?
Higher calories, more fat, more sodium, fewer nutrients, and engineered to keep you grabbing for more.

Your body knows the difference.

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🥄 Bariatric Note + Final Word on Good Carbs

Even though potatoes are carbs, they are good carbs — especially when eaten:

• in portion

• cooked simply

• as whole food

• not as heavily processed snacks

Real potatoes offer:

• fiber

• vitamins

• minerals

• potassium

• slower digestion

• and steady energy

✔ Whole-food carbs can absolutely fit into a healthy daily lifestyle.

✔ It’s the portion that matters — not the potato.

When you choose whole food over processed, even a few bites go further and feel better.

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💛 Thank You

If you made it all the way through this potato deep dive, thank you.
I share things like this because they help me stay mindful and balanced on my own journey, and it means the world that you’re here learning right alongside me.

Thank you for the constant support, the encouragement, and the love you always pour back my way. I’m truly grateful for this community and the way we lift each other up — one day, one choice, and sometimes one potato at a time.

Much love,
Louise

Tiny Meals + Family Combo - Salmon Patty Cups

 

Hello everyone! I hope you’re doing well. I’ve been back in the kitchen playing with quick, simple meals again. Growing up, salmon patties were one of those “stretch it and feed everybody” dinners in our house — a can of salmon, some crumbs, an egg, and a whole lot of love.

So this week I decided to make a faster, cleaner version of that old classic by turning them into little Salmon Patty Cups. No frying pan, no grease popping, no big mess — just mix, scoop into a muffin pan, and let the air fryer (or oven) do the work. They came out golden, firm, and honestly even better than I remembered.

I added a small note at the end for anyone who eats smaller portions like I do now, but the recipe itself is simply an easy, nostalgic, budget-friendly favorite.

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A Quick Note About the Salmon Bones

If you’re using canned salmon, you’ll see the soft little bones inside. They’re not like regular bones — they’re tender, crushable cartilage. Just take your fork and mash them right in.

They completely blend into the mixture, add calcium and minerals, and you never notice them once everything is cooked. This is actually how the classic old-fashioned salmon patties were always made.

So don’t throw them out — mix them in for extra nutrition and no waste.

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Salmon Patty Cups 

Makes: 8 muffin/cupcake pan
Cook Time: 12 minutes in air fryer at 375°F (or bake until set)

Ingredients

• 1 can salmon, liquid and soft bones included

• 1 cup sourdough discard bread crumbs (or regular bread crumbs)(or crackers)

• 1 egg

• 2–3 Tbsp finely diced onion

• Seasonings you like:

  • Old Bay

  • Garlic powder

  • Salt & pepper

  • Hot pepper blend

  • Optional: lemon pepper, parsley, smoked paprika

• Cooking spray

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Instructions

1. Mash salmon with a fork (I put a glove on and just mushed it all )— including the soft bones — until everything blends smoothly. Keeping all the juice, (don't worry it will absorb into the bread crumbs)

2. Add crumbs, egg, onion, and seasonings.

3. Spray your muffin pan well so the cups release easily.

4. Divide mixture into 8 cups.

5. Air fry at 375°F for 12 minutes, or bake until they’re golden and firm.

6. they will get nice and crispy

7. Let cool a few minutes so they come out easily.

   
   
   

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Optional Dipping Sauce

Here’s the quick little sauce I made with mine:

Horseradish Ketchup

• 2 Tbsp ketchup (regular or no-sugar)

• ½–1 tsp horseradish

• Pinch of salt and pepper

• Optional: tiny squeeze of lemon

Mix and serve on the side. It adds the perfect tangy kick.

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Macros

Regular Portion (1 Cup)

• Calories: ~62

• Protein: ~4.8 g

• Carbs: ~5 g

• Fat: ~2.8 g

My Portion (1½ Cups = 4 oz)

• Calories: ~93

• Protein: ~7.2 g

• Carbs: ~7.5 g

• Fat: ~4.2 g

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My Bariatric Journey

If you’re someone eating smaller portions these days, these cups really work well. They reheat beautifully, fit nicely into a 4-oz serving, and still feel like “real food” — warm, filling, and familiar. I had one and 1/2 and it came to around 4oz and then sided with a little cottage cheese. 

“Taste and see that the Lord is good; blessed is the one who takes refuge in Him.” — Psalm 34:8

Thanks for always being with me on this journey.
If you have any comments or questions, please don’t hesitate to reach out — I always love hearing from you.

Life is to be lived, and live it.
Find your joy.
— Louise

Tiny Meals - Dessert Edition - Pumpkin Chia Protein Pudding

 

Hey Guys, 

Creating in my kitchen again, and you know when the weather cools off, I start craving that cozy, pumpkin-spice kind of comfort — but in a way that still fits my goals. This Pumpkin Protein Chia Pudding has become one of my favorite little fall treats. It’s creamy, lightly sweet, and tastes like a spoonful of pumpkin pie filling — just chilled and protein-packed.

What I love most is that it’s made with simple ingredients I usually have on hand: pumpkin purée, a splash of vanilla protein shake, and chia seeds. It’s bariatric-friendly, easy to portion into 4-ounce cups, and feels like dessert without any guilt. You can meal prep a few at a time, top with sugar-free whipped cream, and have a ready-to-grab fall treat that’s full of flavor and comfort.

And honestly, if pumpkin pie used to be your weakness — this is the swap you didn’t know you needed. It gives you all the warm, cozy flavor of pie season, but in a way that leaves you feeling satisfied and light instead of weighed down. One spoonful and you’ll realize: you’re not missing out at all — you’ve just upgraded it.

🎃 Pumpkin Protein Chia Pudding Cups

A soft, high-protein pumpkin dessert that’s light, creamy, and perfectly portioned for post-op needs.

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🧡 Ingredients

• 1 (15 oz) can pure pumpkin purée

• ⅓ cup vanilla protein shake

• 3 Tbsp sugar-free maple syrup (adjust to taste)

• 4 Tbsp chia seeds

• 1 tsp pumpkin pie spice
  (or ½ tsp cinnamon + ¼ tsp ginger + ¼ tsp nutmeg)

• ½ tsp real vanilla extract

• Pinch of salt

• Topping (optional): sugar-free whipped cream and a sprinkle of cinnamon

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🥣 Instructions

1. Mix: In a medium bowl, whisk together pumpkin, vanilla protein shake, syrup, pumpkin pie spice, vanilla, and salt until smooth.

2. Add chia: Stir in chia seeds thoroughly so they don’t clump.

3. Chill: Cover and refrigerate at least 3 hours (overnight for best texture). Stir once halfway through if possible.

4. Portion: Spoon into six 4 oz cups (about ¾ full each).

5. Top & serve: Add sugar-free whipped cream and a sprinkle of cinnamon just before serving.

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📦 Yield

• Total batch: ~24 oz pudding

• Servings: 6 (4 oz each)

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⚖️ Macros

Nutrient	Per Batch (24 oz)	Per 4 oz Cup
Calories	~480	≈ 80
Protein	~39 g	≈ 6.5 g
Total Carbs	~36 g	≈ 6 g
Fiber	~9 g	≈ 1.5 g
Net Carbs	~27 g	≈ 4.5 g
Fat	~18 g	≈ 3 g

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✨ Notes

• The real vanilla gives warmth and balances the spices — don’t skip it!

• Naturally thick from chia — add 1–2 Tbsp more shake if you prefer it creamier.

• Keeps up to 5 days in the fridge.

• For a “cheesecake” twist, mix in 2 Tbsp light cream cheese before chilling.  The little things we make for ourselves matter — especially when they remind us that healthy can still feel comforting and real. This pumpkin chia pudding is one of those recipes that helps me enjoy the season without stepping backward. It’s proof that you can still have your “pumpkin pie moment” — just with a little more balance and intention behind it.

  If you try it, make it your own. Add extra spice, adjust the sweetness, or top it with a swirl of sugar-free whipped cream and a sprinkle of cinnamon. Save this one for those cozy fall evenings when you want something simple, nourishing, and a little bit special.

Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise

🥖 Rye Sourdough Discard Bread (Bread Machine)

 

🥖 Rye Sourdough Discard Bread (Bread Machine)

Yield: 10–12 slices by hand, or about 14 slices with a slicer machine

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🥣 Ingredients (in bread-machine order)

1. 255 g warm water

2. 15 g honey

3. 10 g molasses

4. 2 Tbsp avocado oil

5. 100 g sourdough discard

6. 100 g rye flour

7. 400 g bread flour

8. 10 g fine salt (≈ 1 ¾ tsp)

9. 1 – 1½ Tbsp caraway seeds

10. 2 tsp instant yeast (in a small well on top)

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⚙️ Bread-Machine Method

1. Load ingredients in the listed order.

2. Select Basic / White Bread cycle, Medium Crust, 1.5 lb loaf.

3. When the cycle finishes, remove the loaf from the pan and allow it to cool completely before slicing.

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🔢 Approximate Nutrition (per slice, based on 14 slices)

Nutrient	Amount
Calories	~125 kcal
Carbs	~22 g
Protein	~4 g
Fat	~2.5 g
Sugar	~2 g
Fiber	~1.5 g
Sodium	~190 mg

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🧠 Notes

• For a bolder rye flavor, increase rye flour to 150 g and reduce bread flour to 350 g.

• For a lighter crumb, reduce molasses slightly or swap part for brown sugar.

• Sprinkle extra caraway seeds on top before baking for aroma and crunch.

• Tip: Once cooled, store in a bag or container — it slices cleanly when fully cooled.

  • Hand-sliced: about 10–12 slices

  • Slicer machine: about 14 uniform slices

  • Rye Bread Ingredients Comparison

    Ingredient Category	Your Homemade Sourdough Discard Rye Bread	Sara Lee Russian/Jewish Rye Bread
    Flours	Bread flour (320g), rye flour (80g)	Enriched wheat flour (wheat flour + vitamins), rye flour
    Leavening	Sourdough discard (240g, 100% hydration) + 6g (2 tsp) instant yeast	Commercial baker’s yeast
    Sweetener	Honey or molasses (20g, ~1 tbsp)	High-fructose corn syrup, sugar
    Water	Warm water (160–180g, adjusted based on discard moisture)	Yes
    Oils/Fats	Olive oil (20g, ~1.5 tbsp)	Vegetable oil (soybean or canola oil)
    Salt	8g (1¼ tsp)	Salt
    Additives	None	Dough conditioners (DATEM, monoglycerides, etc.), preservatives (calcium propionate), artificial flavors, enzymes
    Other	No preservatives or artificial additives	Preservatives and artificial additives included

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    Summary:

    Your homemade loaf uses mostly natural, recognizable ingredients — simple flours, natural sourdough starter with a small amount of added yeast, honey or molasses, olive oil, water, and salt. No preservatives, dough conditioners, or artificial additives are included.

    Sara Lee’s rye bread contains processed sugars (high-fructose corn syrup, sugar), vegetable oils, preservatives, dough conditioners, artificial flavors, and enzymes to extend shelf life and improve texture.

  • 
    

  • I’m always happy to share recipes and ideas with you—baking is such a wonderful way to bring comfort and creativity into our lives. 

  • Remember to always find little moments of joy in your day, and be the light that brightens someone else’s. 

    Thanks so much for stopping by, and until next time, happy baking and take care!

Tiny Meals- Chicken Feta Spinach Burgers

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Sometimes the best meals come from just blending what’s on hand. I tossed chicken breast, spinach, feta, onion, and a few seasonings into the blender — and what came out were tender, flavorful little patties that taste far more indulgent than they are.
They’re protein-packed, moist from the spinach, and that feta gives just the right amount of salt and richness. It’s a quick, affordable meal that fits easily into a bariatric plan or any high-protein lifestyle.

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🌿 Chicken Feta Spinach Burgers

Yields: 5 patties (about 2.5 oz each cooked)
Prep Time: 10 minutes Cook Time: 10–12 minutes

Total Time: 20–25 minutes

🧂 Ingredients

• ~15 oz boneless, skinless chicken breast (made 5 raw patties at 3 oz each)

• ½ cup crumbled feta cheese

• ¼ cup minced onion

• ¼ cup finely minced spinach (fresh or squeezed frozen)

• ½ tsp chicken bouillon powder

• ¼ tsp garlic powder or 1 small clove minced

• Salt and pepper, to taste

• Nonstick spray

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👩‍🍳 Directions

1. Blend – Cut chicken into chunks and place in a blender or food processor. Add feta, onion, spinach, bouillon, garlic, salt, and pepper. Pulse until thick and well combined.

2. Form patties – Divide into 5 equal portions (about 3 oz each). Shape gently into small burgers.

3. Air fry – Preheat the air fryer to 375°F (190°C). Lightly spray the basket. Cook patties for 10 minutes total, flipping halfway through, until golden brown and cooked through (165°F internal temperature).

4. Rest & serve – Let cool slightly before serving. Patties will reduce to about 2.5 oz each cooked.

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🍽️ Serving Ideas

• Pair with 1 oz cottage cheese and thin cucumber slices for a cool, protein-balanced plate.

• Add a spoon of Greek yogurt or tzatziki for a creamy topping.

• Serve over cauliflower rice, inside a low-carb wrap, or with roasted veggies.

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🗒️ Note

If you’ve never made your own ground chicken — you should! It’s incredibly easy. All I did was cut boneless, skinless chicken breast into chunks and toss it in the food processor (a blender works too). In seconds, you’ve got fresh, clean ground chicken with no fillers or mystery ingredients — just pure protein ready to season and cook your way.

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💪 Estimated Nutrition (per 2.5 oz cooked patty)

nutrition (per 2.5 oz cooked patty): 154 cal · 23 g protein · 6 g fat · 1 g carb

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💭 Final Thoughts

What I love most about this recipe is how simple it is — just real food, blended together into something that feels special. These burgers are proof that eating small doesn’t mean eating plain. They’re easy to prep, freeze beautifully, and can be dressed up a dozen different ways.
Whether you’re on a bariatric journey or just trying to eat cleaner, this one’s worth saving. Simple, flavorful, and nourishing — everything a good meal should be.

Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise

Tiny Meals - Homemade Jimmy Dean Eggwich (Faux Copycat)

 

🥚 Homemade Jimmy Dean Eggwich (Faux Copycat)

A quick breakfast at home or on the go.

If you’ve ever grabbed one of those Jimmy Dean Eggwich sandwiches, you know how convenient they are — warm, cheesy, and ready in minutes. The only problem? They’re pricey, processed, and not always the best fit for a bariatric lifestyle.

That’s why I started making my own little eggwiches at home. They’re quick to prep, portion-friendly, and cost just over a dollar each. They work beautifully for smaller appetites after surgery — high in protein, low in carbs, and perfectly balanced in flavor. I can make a few ahead for the week or fix one fresh in minutes. The Dash grill makes perfect round egg patties, but a small skillet works just as well.

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🥚 Homemade Jimmy Dean Eggwich (Faux Copycat)

🍳 Ingredients

• 1 medium egg

• 1 tbsp cottage cheese

• Salt & pepper to taste

• Optional: minced veggies (bell pepper, spinach, onion, etc.)

• 1 slice Canadian bacon (or sausage patty, or ham slice)

• 1 slice American cheese

• Optional: drizzle of Sriracha or other sauce

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🔹 Instructions

1. Whisk Together: Beat the egg, cottage cheese, and seasonings. Add in any finely chopped veggies you like.

2. Cook the Meat: Preheat your Dash grill. Warm your Canadian bacon (or meat of choice) until slightly browned. Remove and set aside.

3. Make the Egg Patties: Spray lightly with nonstick spray, pour in half the egg mixture, and cook until set. Repeat with the other half.

4. Assemble: Layer one egg patty, the meat, the cheese, and the top egg patty. Add a touch of Sriracha if you like a little kick.

5. Serve or Store: Eat right away or wrap and refrigerate. Reheat for 30–45 seconds in the microwave or a few minutes in an air fryer.

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💰 Cost Comparison

	Jimmy Dean Eggwich	Homemade Version
Price per sandwich	~$3.50	~$1.10–$1.30
Ingredients	Processed egg, cheese, preservatives	Real egg, cottage cheese, fresh meat
Prep time	Ready-to-heat	5 minutes

Homemade wins on freshness, sodium, and savings — and honestly, it just tastes better.

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⚖️ Estimated Macros (per sandwich)

Nutrient	Amount
Calories	~155 kcal
Protein	~15 g
Fat	~9 g
Carbs	~2 g
Sodium	~530 mg

🥩 Swap Canadian bacon for a sausage patty and add roughly +70 kcal, +6 g fat, +4 g protein.

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💬 Final Thoughts

This little breakfast feels like the best of both worlds — simple and satisfying without being heavy. I love that it fits my new way of eating, gives me the protein I need, and still feels like a real meal. It’s one of those small wins that remind me: food can still be enjoyable, even in smaller portions.

Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise

Tiny Meals: Protein Pancake & Sausage Breakfast Stack

 

I’m still finding my way — one recipe, one small win at a time. As I heal and adjust, I’m learning that I can still create and feed my family in new ways. These little experiments turn into “nuggets” of ideas that surprise me — something simple that works, tastes good, and fits where I am now.
This protein pancake and sausage stack came from one of those moments — just me in the kitchen, mixing, tweaking, and realizing I could make my own little faux McGriddle that everyone would actually eat.

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🥞 Protein Pancake & Sausage Breakfast Stack

🧁 Ingredients

• ½ cup Millville Buttermilk Complete Pancake Mix

• 4 tablespoons (¼ cup) Premier Protein Vanilla Shake

• 4 Great Value Pork Sausage Patties

• 4 large eggs (cooked fresh when serving)

• (Optional) 2 slices American cheese, halved

💡 To save calories: swap the pork patty for a turkey sausage patty or 1½ tbsp cooked sausage crumbles per serving.

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🍳 Instructions

1. Mix the Batter: In a small bowl, whisk the pancake mix and Premier Protein shake until smooth.

2. Cook the Pancakes: Pour onto a preheated Dash mini griddle. The batter makes 4 thick, golden mini pancakes — soft and lightly sweet.

3. Cook the Sausage: Heat pork patties (or crumbles) in a skillet or air fryer until browned and cooked through.

4. Assemble for Storage: Place one pancake and one sausage patty into each meal container. Refrigerate for up to 4 days.

5. When Ready to Eat: Reheat the pancake and sausage. Add a freshly cooked egg on top, and if macros allow, melt on ½ slice of American cheese.

   

   

   

   

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🥪 Serving Options

• Open-Face (My Version): One pancake on the bottom, topped with sausage and egg. Simple, lower carb, and perfect for meal prep.

• Sandwich-Style (Faux McGriddle): Make 8 smaller pancakes instead of 4. Use one as the base and one as the top “bun.”

  • Adds about +25 calories, +1.75 g protein, +3 g carbs, +0.4 g fat for the extra pancake.

  • Great for grab-and-go mornings.

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⚖️ Nutrition (Per Serving)

Version	Calories	Protein	Carbs	Fat
Pancake + Pork Sausage	181 cal	8.5 g	6 g	12.8 g
+ 1 Egg	251 cal	14.5 g	6 g	17.8 g
+ ½ Slice Cheese	276 cal	16 g	6.5 g	19.8 g
Sandwich-Style (2 Pancakes)	≈276 cal	16 g	9 g	13.2 g

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We may have to eat small, but that just means we learn to make it count. Every bite becomes about nourishment, comfort, and creativity — not restriction. Recipes like this remind me that even in this new season, food can still feel joyful and shared. It’s not just about getting protein in; it’s about staying connected, experimenting, and finding those little victories that make you smile.

Always and most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise