7 Day Meal Plan After Bariatric Surgery

How to Create a Bariatric Meal Plan (7-Day Plan Included)

Building the perfect bariatric meal plan that works for you is crucial in achieving long-term, sustainable weight loss after surgery. A well-structured meal plan helps you reach your goal weight, avoid weight loss stalls, and prevent unhealthy eating habits.

Each post-op phase comes with unique nutritional guidelines, but the fundamental principles of a successful bariatric diet remain the same.

Essential Building Blocks for Every Bariatric Meal Plan

Regardless of your recovery stage, follow these key dietary principles:

  1. Prioritize Protein: Eat lean protein sources first at every meal.
  2. Embrace a Balanced Diet: Include foods from all macronutrient groups:
    • Carbs: Vegetables, fruits, beans, lentils, high-protein grains
    • Fats: Avocado, nuts, seeds, olives
    • Protein: Chicken, turkey, fish, tofu, eggs, low-fat cheese
  3. Chew Thoroughly: Promote better digestion and a sense of fullness.
  4. Space Out Meals: Maintain a 2-3 hour gap between meals.
  5. Avoid Drinking During Meals: Consume liquids at least 30 minutes before or after eating.
  6. Eliminate Empty Calories: Steer clear of sugary snacks, processed foods, juices, and alcohol.

For more expert insights, explore our article: Top 20 Healthy Diet Tips After Bariatric Surgery

7-Day Bariatric Meal Plan (Under 1200 Calories Per Day)

7 Day Bariatric Meal Plan - Under 1200 calories

Day 1: 1180 Calories

  • Breakfast: 1 poached egg, 1 slice Ezekiel bread, 1 tsp butter (250 calories)
  • Snack: Hot cocoa with protein powder (100 calories)
  • Lunch: ½ avocado, 3 oz chicken breast, 1 oz fresh mozzarella, 1 tsp balsamic glaze (320 calories)
  • Snack: Protein Shake or Pudding (100 calories)
  • Dinner: 3 oz tilapia, 2 oz quinoa mixed with vegetables, 1 tsp olive oil (250 calories)
  • Snack: 1 oz mixed nuts (160 calories)

Day 2: 1160 Calories

  • Breakfast: Protein smoothie: 1 scoop protein powder, ½ banana, 1 cup unsweetened almond milk, ice (160 calories)
  • Snack: 15 almonds (100 calories)
  • Lunch: 3 oz chicken on romaine with cucumber, carrot, tomato, 1 oz parmesan cheese, 2 TB ranch/bleu cheese dressing (350 calories)
  • Snack: Low-sugar Greek yogurt (160 calories)
  • Dinner: 3 oz ground turkey cooked with vegetables, garlic, ginger, soy sauce, hoisin, served in romaine or butter lettuce wraps (150 calories)
  • Snack: 1 boiled egg (80 calories) + ½ apple (80 calories)

Day 3: 1020 Calories

  • Breakfast: Coffee with protein powder (100 calories)
  • Snack: ½ apple, 2 TB peanut butter (220 calories)
  • Lunch: Lentil soup (160 calories)
  • Snack: ¼ cup roasted edamame (130 calories)
  • Dinner: 3 oz roasted salmon, 2 oz green beans (200 calories)
  • Snack: 1 oz dark chocolate (210 calories)

Day 4: 1090 Calories

  • Breakfast: Greek yogurt with berries and chia seeds (160 calories)
  • Snack: ½ cup cottage cheese, ½ sliced peach (140 calories)
  • Lunch: 1 slice Ezekiel bread, ½ medium avocado, herbs (180 calories)
  • Snack: Protein Shake or Pudding (100 calories)
  • Dinner: Small sweet potato, 1 TB butter, 2 oz flank steak (300 calories)
  • Snack: 1 oz almonds (210 calories)

Day 5: 1190 Calories

  • Breakfast: ½ cup oats with 2 TB vanilla protein powder, cinnamon, stevia (150 calories)
  • Snack: 1 cheese stick (190 calories)
  • Lunch: Berry smoothie with protein powder (160 calories)
  • Snack: Hummus with carrot and cucumber sticks (160 calories)
  • Dinner: 3 oz chicken, 1 TB olive oil, 2 oz asparagus, 1 oz parmesan, lemon (320 calories)
  • Snack: 1 oz mixed nuts (210 calories)

Day 6: 1200 Calories

  • Breakfast: 2-egg omelet with spinach, 1 oz cheese, 1 tsp butter (280 calories)
  • Snack: 1 oz walnuts (160 calories)
  • Lunch: 3 oz salmon, 3 oz broccoli, 1 tsp olive oil (200 calories)
  • Snack: Protein Shake or Pudding (100 calories)
  • Dinner: ¾ cup ground turkey chili (250 calories)
  • Snack: 1 boiled egg (210 calories)

Day 7: 1120 Calories

  • Breakfast: Protein smoothie with 1 scoop protein powder, ½ cup berries, 1 cup unsweetened almond milk, ice (160 calories)
  • Snack: 2 hard-boiled eggs (150 calories)
  • Lunch: Small sweet potato, 1 tsp butter, 2 oz chicken, 1 TB low-sugar BBQ sauce (250 calories)
  • Snack: 15 almonds (100 calories)
  • Dinner: 3 oz tilapia, 1 tsp olive oil, ¼ cup black beans, ¼ avocado (250 calories)
  • Snack: 1 oz dark chocolate (210 calories)
6 Factors to a Bariatric Friendly Diet - Meal Planning - Bariatricity

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