The importance of bariatric meal planning after surgery is essential in achieving long-term, sustainable weight loss.
Adopting the right bariatric meal plan that works best for you enables you to reach your desired goal weight and decreases your likelihood to hit a stall, stop losing weight entirely, or develop unhealthy eating habits.
Though different meal planning diets work well for most patients, remember that different post-op phases demand distinct nutritional guidelines.
Essential Building Blocks for Every Bariatric Meal Plan
Regardless of the post-op phase, there are universal dietary principles:
- Eat protein first: Prioritize lean sources of protein as the first thing you eat during each meal.
- Embrace diversity: Include foods from all groups
- Carbs: veggies, fruits, beans, lentils, high-protein grains
- Fats: avocado, nuts, seeds, olives
- Protein: chicken, turkey, fish, tofu, eggs, low-fat cheese.
- Chew deliberately: This aids in digestion and fullness sensation.
- Space out meals: Maintain a 2-3 hour gap between meals.
- Don’t drink during meals: Any liquids should be consumed 30 minutes before or after your meal.
- Avoid empty calories: Steer clear of sugary sweets, processed foods, juices, and alcoholic beverages.
- Dive into our article: “Top 20 Healthy Diet Tips After Bariatric Surgery” for more insights.
7 Day Bariatric Meal Plan: Less Than 1200 Calories Per Day
Day 1: 1180 calories
Breakfast:1 poached egg, 1 slice Ezekiel bread, 1 tsp butter (250 calories)
Snack: Bariatricity Hot Chocolate Protein Drink (100 calories)
Lunch:½ avocado, 3 ounces chicken breast, 1-ounce fresh mozzarella, 1 tsp balsamic glaze (320 calories)
Snack: Protein Shake or Pudding (100 calories)
Dinner: 3 ounces tilapia, 2 ounces quinoa mixed with any vegetables, 1tsp olive oil (250 calories)
Snack: Fluffy Nutter Peanut Protein Bar (160 calories)
Day 2: 1160 calories
Breakfast: Protein smoothie: 1 scoop protein powder, 1/2 banana, 1 cup unsweetened almond milk, ice (160 calories)
Snack: 15 almonds (100 calories)
Lunch: 3 ounces chicken on a salad of romaine, cucumber, carrot, tomato, 1-ounce parmesan cheese, 2TB ranch or bleu cheese dressing (350 calories)
Snack: Low-sugar greek yogurt or Proti-VLC soup (160 calories)
Dinner: 3 ounces ground turkey cooked with carrots, sliced mushrooms, green onion, garlic, ginger, 1 TB soy sauce, 1ts hoisin, place in romaine or butter lettuce leaves (150 calories)
Snack: Vanilla Wafers Protein Bar (210 calories)
Day 3: 1020 calories
Breakfast: Bariatricity Cappuccino Protein Drink (100 calories)
Snack: ½ apple sliced, 2 TB peanut butter for dipping (220 calories)
Lunch: Proti-VLC soup (160 calories)
Snack: ¼ cup roasted edamame (130 calories)
Dinner: 3 ounces roasted salmon, 2 ounces green beans (200 calories)
Snack: Chocolate Wafers Protein Bar (210 calories)
Day 4: 1090 calories
Breakfast: Fluffy Vanilla Crisp Protein Bar (160 calories)
Snack: ½ cup cottage cheese, ½ sliced peach (140 calories)
Lunch:1 slice Ezekiel bread, ½ medium avocado, sprinkled with everything seasoning or mixed herbs (180 calories)
Snack: Protein Shake or Pudding (100 calories)
Dinner: Small sweet potato, 1 TB butter, 2 ounces flank steak (300 calories)
Snack: Vanilla Wafers Protein Bar (210 calories)
Day 5: 1190 calories
Breakfast: ½ cup cooked oats, cooked in water. After cooking stir in 2 TB bariatrix vanilla protein powder, cinnamon and stevia to taste (150 calories)
Snack: 1 cheese stick (190 calories)
Lunch: Proti-VLC Smoothie (160 calories)
Snack: Proti-VLC soup (160 calories)
Dinner: 3 ounces chicken, 1tb olive oil, 2 ounces asparagus, 1-ounce parmesan cheese, lemon (320 calories)
Snack: Chocolate Wafers Protein Bar (210 calories)
Day 6: 1200 calories
Breakfast: 2 egg omelet cooked in 1 ts butter with spinach and 1-ounce cheese (280 calories)
Snack: Fluffy Nutter Peanut Protein Bar (160 calories)
Lunch: 3 ounces salmon, 3 ounces broccoli, 1 tsp olive oil (200 calories)
Snack: Protein Shake or Pudding (100 calories)
Dinner: 3/4 cup ground turkey chili (250 calories)
Snack: Vanilla Wafers Protein Bar (210 calories)
Day 7: 1120 calories
Breakfast: Protein smoothie: 1 scoop protein powder, 1/2 cup berries, 1 cup unsweetened almond milk, ice (160 calories)
Snack: 2 hard boiled eggs (150 calories)
Lunch: Small sweet potato with 1 tsp butter, 2 ounces chicken, 1TB low sugar BBQ sauce (250 calories)
Snack: 15 almonds (100 calories)
Dinner: 3 ounces tilapia, 1 tsp olive oil. ¼ cup black beans, ¼ avocado (250 calories)
Snack: Chocolate Wafers Protein Bar (210 calories)
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