hi guys,

i made a basic shepherd's pie and swapped out potato for cauliflower. Super tasty! You might not need a recipe for this, but here's a rough idea:

Base:

-extra lean Ground beef

-small onion, diced

-a bit of garlic powder

-a bit of Montreal steak spice( or just salt and pepper)

Brown above in a skillet until cooked through

middle layer (you can use any combo of veg, I just used what was on hand)

-1cup chopped carrots

-1 cup chopped green beans

-1/2 cup creamed corn 

-1 cup of diced mushrooms 

saute veggies (excludingthe cream corn) with a bit of fat of your choosing until the carrots are tender. 

Pour mixture over meat. Top with cream corn, taking care to distribute it evenly.

Top layer:

-1 med or small Cauliflower

-milk or cream ( I used 5% cream)

Break cauliflower up into florets, and steam or boil until tender.(I boil mine in salted water with a garlic clove and a bay leaf.)

drain and shake dry, to remove excess moisture. Mash well, taking care to remove the bay leaf but leaving garlic in if desired. You can stop there, but if you want a smoother topping, add a couple of tablespoons of milk or cream and whip them. I used my immersion blender.

Then add toping to the veggies and meat layers.

finally, bake in the oven until brown and heated through.

Note: I ran this through MFP and based on 6 1 cup servings, it came out to 186 calories, 6.8 carbs and 18 protein per serving. I didn't eat a full cup, just under 3/4, but some of you further out can. 

The cream corn added 10 calorie per serving, a just a few more carbs. Not as much as I imagined it would, but I might omit next time and try beef broth for moisture instead and see what happens.

you could use ground turkey or chicken and drop the calories too, but it will be drier then beef and might need even more moisture added.

Happy cooking!

I use shredded chicken and top with pizza toppings. I keep precooked chicken in the freezer that way I can prepare 1 as I need it or 2 if hubby wants one. 

Yay someone with the same issue.  I couldn't stomach protein shakes either. I added protein enhanced milk with a tsp of unsweetened yoghurt. Lots of broth.  I was so pleased when the liquid stage was over. It doesn't last forever. It was easier when I got to purée. I had just made beef casserole and puréed that. Plus the kept up the yoghurt. Good luck.

I actually buy some from a local store called Gordon Food Service.  I prefer glass but it is also too heavy for me.  

I also bought these on Amazon and used them post op for a while, especially for liquidy stuff.  They are 8oz.  They actually last quite a few washes, and they are great for freezing.  The plastic gets brittle eventually.  I do not mind buying new ones every few months, though.   https://www.amazon.com/Freshware-40-Pack-Plastic-Containers- Airtight/dp/B01G7JUPK2/ 

I now use these when I don't use my fitmark stuff, but I get mine from a restaurant supply store.  I actually use it for 3 meals at work not just one which means less for me to wash later (I am so lazy haha): https://www.amazon.com/Freshware-15-Piece-3-Compartments-Ben to-Lunch/dp/B01GH5KQLO/  This actually works the best even though it's big.  I measure into it anyway.  You can get them way cheaper if you have a restaurant supply store near you.  

I also have a small fitmark bag I use with these containers.  They have 16oz smaller ones now, and they are microwave and dishwasher safe.  I will use silicone muffin cups for portions since they don't have a divider.  They are much higher quality than the others but also more expensive.  I'll trade off with the others if I plan too many meals and run out.  Usually though I just use the take out containers since they fit in my bag fine.  

Meal planning for this week is tiresome so I am getting on my game today and tomorrow.  I am preparing 7 dinner meals and also 7 lunches.  They are the same-ish because I prefer it but you could do anything.  Someone here told me to get take-out containers and while it costs $, I prefer these because I can just toss -em when they get gross.

Dinner:

• riced cauliflower, and mock mushroom chicken

Lunch:

• baby frittata w/feta, turkey
• wilted spinach