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Keto Menu Building 101 Bariatric Edition

Let’s work and build a menu together.  Let’s put our ideas into a 4-day bariatric keto menu which we will use for next week from Monday to Thursday.  Let’s lay it all out in front of us so we have no questions and we are able to see exactly what we should be consuming in order to get the scale moving in the right direction.

Sometimes we get off track because we fail to plan our meals.  This is the key to eating the correct foods to break a stall or lose weight.  Failing to plan is planning to fail and I always feel that we need to take sufficient time for ourselves when it comes to meal planning.

Let’s understand exactly what food items we need to purchase at the supermarket on Saturday in order to food prep on Sunday.  We will have almost a weeks worth of good quality food to make easy meals, save money and break our stall.

We need to do a little food prepping on Sunday but isn’t it better to spend an hour in the kitchen on Sunday and not have to worry about the week ahead?  Isn’t it nice to not have to constantly be worried about meals?  Believe me.  Give it a try this coming weekend and you will be happy that you did.

Below I have created a four-day menu with breakfast, lunch, and dinner.  I did not include snacks because we are not going to snack this week.  I also want you to think about pushing your breakfast a bit later in the day and trying to have your dinner a bit earlier.  This way we can incorporate some intermittent fasting into this week.  Just by closing our eating window to 8 hours, we can really help jump-start weight loss again.

For more information on intermittent fasting, you can visit this link:

Also, instead of making your life complicated, I have made two breakfasts, two lunches and two dinners which are to be repeated.  This is just easier than making new meals 3 times per day for a total of 16 recipes.  You are going to repeat two days to give you a total of 4 days.   This gives you only 8 recipes to prep for. 

So let’s dig in and discuss the upcoming week and the menu that we will be following.  If you don’t like a specific item, then swap it out for something similar.


Monday and Tuesday:  

Low-Carb Chia Pudding
2 tablespoons chia seeds, 4 large chopped up strawberries, 1 cup coconut or almond milk (no sugar added), 1/2 teaspoon vanilla, stevia for sweetness if desired: 

Mix all ingredients together in the evening and put in the fridge – mix with a spoon and eat in the morning.

Wednesday and Thursday:

Keto Turkey Plate
3 slices rolled up turkey breast, 1/2 to 1 avocado, lettuce, and 1 tablespoon cream cheese.

You can roll this up into a “lettuce breakfast sandwich” or eat the pieces individually.


Monday and Tuesday:

Loaded Chicken Salad
Add chicken to your salad bowl and use your imagination / anything from lettuce to spinach to asparagus to avocado chunks and creamy mozzarella.  Add produce and protein and make an expression out of your salad.  For the dressing/ mix avocado oil or olive oil add some dijon mustard and some balsamic vinegar with Himalayan salt and black pepper.

Wednesday and Thursday:

Shrimp Avocado Salad
It takes 10 to 15 minutes to prepare this salad.  You can cook your shrimp or purchase pre.cooked shrimp.  Dice up your favorite veggies including avocado and tomatoes.  Add some feta cheese and lemon juice. 


Monday and Tuesday

Baked Salmon with Cauliflower
Bake 3 to 4 ounces of salmon on 350 for 15 to 20 minutes.  Serve with buttery cauliflower and a side salad

Wednesday and Thursday

Grilled Chicken and Broccoli
Grill 3 to 4 ounces of chicken legs or thighs and serve with broccoli and a cheese sauce with a side salad.


Our grocery list will consist of the following items:


strawberries, green leafy veg, cucumber, cauliflower, broccoli, avocados, tomatoes and add the different vegetables which you wish to add to your chicken salad and your shrimp salad,


cream cheese, feta cheese, mozzarella cheese, cheddar for a cheese sauce, almond or coconut milk


sliced turkey breast, chicken breasts, chicken thighs, shrimp, salmon, 


chia seeds

So how can we prep on Sunday to make our week easier?  

  • I suggest that you chop all your vegetables so that they are ready to go for your salads and meals.  It is also a good idea to prepare your chia seed pudding for Monday and Tuesday morning.  Put a cover on each one and this is a fast easy way to start your day.
  • I also like to cut up and cook the chicken and shrimp I will be using for my salads.  This way I can just add the chicken and the veggies the night before and my salad can be put together in 5 minutes.  
  • That’s how easy food prep can be.  A little bit of preparation goes a far way when it comes to having handy, easy, healthy meals prepped for the week.

Now go make this week a fabulous food week!  

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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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