Eggs for breakfast, chicken salad for lunch, meat or fish with a veg for dinner. Rinse and repeat. Try not to be grazing. If you choose to snack, then plan your snack.
A few months after surgery, you will be able to consume approximately 800 to 1000 calories per day. That’s what the average post bariatric patient is able to get in if they are choosing “whole foods”.
What I really want you to see is just how much food is in my meal plan. I know that some of you will think, “that’s a lot of food”. This is what happens when we eat real food and stay away from the refined and processed carbohydrates.
This is a sample meal plan – high in protein, low in carbohydrates, 800 calories. Let me know if you try it and how you liked it.
Meal 1: Breakfast
- Scrambled eggs (2 eggs) cooked with non-stick spray or a small amount of olive oil (140 calories, 12g protein)
- Spinach (1 cup) sautéed in olive oil (50 calories, 3g protein)
- Turkey bacon (2 slices) (70 calories, 10g protein)
- Total: 260 calories, 25g protein
Meal 2: Snack
- Greek yogurt (non-fat, unsweetened) (1/2 cup) (60 calories, 11g protein)
- Almonds (10 almonds) (70 calories, 2g protein)
- Total: 130 calories, 13g protein
Meal 3: Lunch
- Grilled chicken breast (3 ounces) (140 calories, 27g protein)
- Mixed greens salad (2 cups) with cherry tomatoes, cucumber, and balsamic vinaigrette (100 calories, 2g protein)
- Cottage cheese (1/2 cup) (80 calories, 14g protein)
- Total: 320 calories, 43g protein
Meal 4: Snack
- Protein shake made with unsweetened almond milk (1 scoop of low-carb protein powder) (120 calories, 25g protein)
- Total: 120 calories, 25g protein
Meal 5: Dinner
- Baked salmon fillet (4 ounces) (240 calories, 28g protein)
- Steamed broccoli (1 cup) (50 calories, 4g protein)
- Total: 290 calories, 32g protein
Meal 6: Snack
- Celery sticks (2 medium stalks) with almond butter (1 tablespoon) (100 calories, 3g protein)
- Total: 100 calories, 3g protein
Please note that this meal plan is just an example and may not be suitable for everyone. It’s important to customize your meal plan based on your individual nutritional needs and preferences. Additionally, make sure to drink plenty of water throughout the day and listen to your body’s hunger and fullness cues.
Healthy Hugs,
About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
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