This 1200-calorie meal plan is designed to help you stay on track with your bariatric goals while offering flexibility. You can mix and match meals to find what works best for you.
Breakfast:
- Scrambled or Boiled Eggs (2 large eggs)
- Optional: Add sautéed spinach, mushrooms, or a sprinkle of cheese for extra flavor.
Tip: Eggs are a great source of protein and healthy fats, keeping you satisfied longer.
Mid-Morning Snack:
- Option 1: Greek Yogurt (Choose plain, low-fat or non-fat, and add a drizzle of honey if you like.)
- Option 2: Cottage Cheese (With a few cucumber slices or a sprinkle of pepper.)
Tip: Choose dairy-based snacks to boost protein intake while keeping calories in check.
Lunch:
- 4 oz. Lean Protein: Choose from chicken breast, turkey, or fish (like salmon or tilapia).
- Unlimited Non-Starchy Vegetables: Enjoy leafy greens, cucumbers, peppers, zucchini, and more.
- 1 tsp. Butter: Adds healthy fats to keep you full and satisfied.
Tip: Fill your plate with veggies for added fiber, vitamins, and minerals.
Afternoon Snack:
- Option 1: Hummus with Veggies (Carrot sticks, celery, or bell peppers).
- Option 2: Protein-Packed Smoothie (Spinach, protein powder, unsweetened almond milk).
- Option 3: Roasted Chickpeas or Edamame (Lightly seasoned for extra crunch.)
Tip: These snacks provide protein and fiber to curb your hunger before dinner.
Dinner:
- 4 oz. Lean Protein: Choose from chicken, turkey, or fish, or lean cuts of beef or pork.
- Unlimited Non-Starchy Vegetables: Continue to enjoy a variety of low-calorie veggies.
- 1 tsp. Butter: Healthy fats to round out the meal and keep you feeling full.
Tip: Dinner should feel satisfying but not too heavy to help you sleep comfortably.
Dessert (Optional):
- Chia Pudding or Greek Yogurt Parfait: Top with berries or a small sprinkle of nuts for added texture.
Tip: Skip the dessert for a 1000-calorie version of the meal plan.
Customizing to 1000 Calories:
- Remove dessert for a 1000-calorie version.
Important Reminder:
Before beginning any low-calorie diet plan, please consult your doctor to make sure it is appropriate for your health and weight loss goals.
