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Re – New Your Bariatric Commitment Meal Plan

Welcome to 2021! 
We’ve made it….. Buh bye 2020 
We need to start 2021 with the best energy possible. We need to focus on our health and our happiness.  We deserve to feel positive this year.  We need to seriously focus on our food choices.  We truly ARE what we EAT.  If we make bad food choices, we suffer the consequences.  
I’ve created a new bariatric ketogenic (super low carb) approach for you to start the New Year STRONG.  
This is my gift to you!  I want to start 2021 with a renewed sense of commitment to the bariatric lifestyle.  No more sugar, soda, alcohol, seed oils, and processed carbohydrates.
If this realistic?  Of course it is.  If we make bad choices one meal, don’t allow it to completely derail you.  Don’t wait until Monday to hop back on the bus.  Get back on the very next meal. 
The daily caloric intake is approximately 1200. Here’s my reasoning …  
There are many of us who are bariatric new-bees and there are many of us who are bariatric veterans.  If the portion size is too large for you, then cut it in half and the caloric intake will also be reduced to half.  
You can always customize your plan to suit your individual likes and dislikes.  If you don’t like the breakfasts I’ve added, then swap them out for an egg and some avocado.  If you don’t like my lunch, make yourself a chicken salad.  If you don’t like my dinner, have a small steak and green beans.
I’ve added these meal options and ideas to help you to build and add to your regular repertoire of meals.
I have not added any snacks.  3 meals and done.
Welcome to my autoimmune meal plan with a ketogenic approach.  

Why have I chosen these specific meals and menus?


My autoimmune ketogenic plan follows the principles of an autoimmune paleo diet, free from all grains, legumes, nightshades, nuts and seeds. The meal plan is also ketogenic, with daily net carbs under 25 grams.

This diet has been designed to minimize snacking and support an intermittent-fasting approach. 

This program was created with the following key considerations:


Anti-Inflammatory Foods

Polyphenols found in foods like spinach and olives may help to control oxidative stress and the inflammatory response. Fiber lowers C-reactive protein, a substance in the blood that indicates inflammation. It also modulates the gut microbiome which helps to prevent inflammation. This plan provides up to 30 grams of daily fiber from nutrient-dense vegetables.


Gut Health

As gut health impacts immune function, it is beneficial to restore a healthy gut barrier. Prebiotics are added to this plan from asparagus, garlic, and leafy greens. These foods support digestive health by feeding the good bacteria and are important in a ketogenic diet to create a healthy intestinal environment.


Hormone Regulation

Omega-3 fats can assist with stress reduction through cortisol concentrations. These healthy fats are found in the program from salmon, mackerel, and sardines. The liver is a key organ for regulating hormone balance, chemical levels in the blood, making immune factors, and breaking down and excreting harmful substances. Indoles (including indole-3-Carbinol) are essential to liver support and can be found in cruciferous vegetables like broccoli, cauliflower, and kale.

Immune Support

The minerals zinc and selenium are critical for immune function. This plan provides zinc from meat and selenium from chicken, turkey, and lettuce. Vitamin A is an essential fat-soluble antioxidant that reduces oxidative stress in cells and is useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like broccoli, salmon, and spinach. Vitamin Csupports the immune system and this plan provides vitamin C from cauliflower, kale, and lemon.

Here’s to 2021!
Here’s to putting yourself and your health first. 
You cannot pour from an empty glass.  Take care of you.
Your friendly neighbourhood RHN – specializing in bariatric nutrition
Sheri Burke RHN

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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