Having a bariatric surgery is one important step for losing weight and having a healthier lifestyle, but it’s definitely not the only step. Following a balanced diet is also a big part of this process. As a post-surgical bariatric patient, you need to be more selective and strategic about what you eat. In this post, we will guide you through some ideas of what you can eat as part of a healthy bariatric diet so you can meal prep according to your needs more effectively.
So, what should you bear in mind for your meal prep as a bariatric patient? Here are the basics:
- Your goal is to maintain a balanced diet. This means that you should include all the food groups in your meals.
- Focus on obtaining more proteins out of your meal. It’s pretty important for bariatric patients to increase their daily amount of protein, especially right after your bariatric surgery, when the post-surgical diet has you eating only liquid and pureed foods.
- You should avoid sugar from now on. Of course, we are not saying that you should deprive yourself of sugar, but you do need to keep its consumption at a bare minimum. For instance, drinking soda or juices, and eating sugary snacks should be avoided. If you are having juice, downgrade it to 50% juice and 50% water.
- Avoid foods and ingredients that are either high on fat or high on carbs. Balance is our new favorite keyword when it comes to a healthy diet. Avoid including foods in your meal prep that are either high on fat, high on carbs or high on both.
- Foods that are very high on calories should also be avoided. In t he beginning of your recovery, you can start by taking in 300 to 400 calories. You can increase your caloric amount little by little from there, but you should not exceed from 1,000 calories a day in the long term.
- Having small portions is very important. Be very careful and strategic with your portions. Even if you are having a very healthy meal, excess eating is not convenient, specially during the first weeks and months after your surgery.
- Remember to drink extra water. You should drink at least 2 liters of liquids a day. Keeping properly hydrated is crucial for your recovery. But avoid drinking water during your meal. It’s better to either drink a cup of water 30 minutes before or after your meal, so the extra water doesn’t compromise your appetite.
- Prefer milk products that are low in lactose. This will make your digestion easier for you.
- Avoid caffeine altogether. So, coffee and tea are off the table for some weeks.
- Peel your fruits and vegetables before eating at least during your recovery and first stages of your bariatric diet.
Meal prep idea week 2 to 4 after your bariatric surgery
The following meal prep ideas are based on Steven Adele Tyler’s book Gastric Bariatric Sleeve Cookbook, and are recommended for days 15 to 30 after your gastric sleeve surgery. This meal prep can serve you as a general guide of how a bariatric patient diet should be.
Monday
| Calories | ||
| Breakfast | High protein smoothie | 195 |
| Lunch | Chicken broth | 186 |
| Snack | Blueberry protein smoothie | 191 |
| Dinner | Broccoli and potato soup | 179 |
| Total | 761 |
Tuesday
| Calories | ||
| Breakfast | High protein smoothie | 195 |
| Lunch | Mexican taco soup | 204 |
| Snack | Strawberry and banana smoothie | 183 |
| Dinner | Chicken broth | 186 |
| Total | 678 |
Wednesday
| Calories | ||
| Breakfast | Melon and grape juice | 125 kcal |
| Lunch | White bean and bone broth | 195 kcal |
| Snack | Vanilla probiotic smoothie | 183 kcal |
| Dinner | Vegetable broth | 142 kcal |
| Total | 596 |
Thursday
| Calories | ||
| Breakfast | High protein smoothie | 195 |
| Lunch | Kale and chicken broth soup | 212 |
| Snack | Blueberry protein smoothie | 191 |
| Dinner | Creamy chicken soup | 216 |
| Total | 814 |
Friday
| Calories | ||
| Breakfast | Melon and grape juice | 125 |
| Lunch | Chicken broth | 186 |
| Snack | Blueberry protein smoothie | 191 |
| Dinner | Tomato soup | 109 |
| Total | 611 |
Delicious! Right? Notice how some ingredients and meals can be repeated through different parts of your week. You want to make the best out of the ingredients you have, while at the same time seeking diversity through your menu.
In what follows, we will share some of these recipes with you.
Recipe ideas for your meal prep
Chicken broth
Prep time: 15 minutes
Cooking time: 2 hours and 30 minutes
Serves 4
Ingredients:
- 2 medium sized onion, diced
- 2 medium sized carrots, diced
- Celery, cut into chunks
- 1 tsp of dried thyme
- 1 tsp of dried rosemary
- 2 pounds of chicken with bone
- Salt, according to your taste
- 2 cups of water
Instructions:
- Add all the ingredients into a deep pan and bring it to boiling temperature.
- Discard the foam that will form in the top layer and cover the pan for about 2 hours 30 minutes.
- Simmer the mixture for 2 and a half hours on low heat.
- Discard the solids and then add salt into your soup.
- Your soup is ready! You can enjoy it hot or at room temperature as you wish.
Creamy chicken soup
Prep time: 15 minutes
Cooking time: 30 minutes
Serves 1
Ingredients:
- 1 tbsp. of olive oil
- 1 large fresh chicken breast, cooked
- 2 diced tomatoes
- 1 diced carrot
- 1 diced onion
- 2 diced mushrooms
- 2 cups of chicken broth
- ½ cup of low-fat sour cream
- 1 tsp. of garlic powder
- 1 tsp. of dried parsley
- 1 tsp. of dried sage
- 1 tsp. of dried rosemary
- 1 tsp. of dried thyme
- 1 tsp. of powdered form fennel
Instructions:
- Sautee the carrots and onions till they turn soft.
- Add all the ingredients to the chicken broth and let it simmer for 15-20 minutes.
- Add the sour cream and let it simmer for 5-10 minutes more.
- Your soup is ready to be served!
Vegetable soup
Prep time: 10 minutes
Cooking time: 18 minutes
Serves 4
Ingredients:
- 1 cup of diced carrots
- 1 cup of diced onions
- 2 tbsp. of pureed tomato
- 4 cups of chopped cabbage
- 1 cup of green beans
- 2 minced cloves of garlic
- 2 chopped bell peppers
- 4 cups of beef broth
- 1 cup of zucchini
- 1 cup of broccoli
- 2 bay leaves
- ½ tsp. of thyme
- ½ tsp. of basil
- Salt to taste
- Pepper to taste
Instructions:
- Take a pot and add the onions and carrots in oil till they turn soft.
- Add in the carrots, green beans and cook them for five minutes.
- Now add the rest of the ingredients and simmer for 15-20 minutes until a mixture is formed.
- Discard the bay leaves from your soup.
- Your soup is ready to be served!
Mexican taco soup
Prep time: 10 minutes
Cooking time: 30 minutes
Serves 3
Ingredients:
- 2 tbsp. of extra virgin olive oil
- 4 small-sized onions
- 1 cup of mixed vegetables
- ½ cup of mushrooms
- 2 pounds of turkey meat
- 4 cups of chicken broth
- 2 medium-sized tomatoes
- 2 minced garlic cloves
- 2 tsp. of taco seasoning
- 2 tbsp. of lemon juice
Instructions:
- Boil all the ingredients, except the chicken broth, for approximately 20 minutes.
- Now blend all of it by using a food processor.
- Add the blend into a pot with the chicken broth and let it boil for ten minutes.
- Add the taco seasoning and lemon juice.
- You’re now ready for a delicious meal.
Blueberry protein smoothie
Prep time: 5 minutes
Serves 1
Ingredients:
- ½ cup of frozen blueberries chunks
- ½ cup of vanilla protein powder
- 1 cup of low-fat milk
Instructions:
- Add all the ingredients in a blender and blend for three to four minutes.
- And you’re done! Enjoy. You can store your smoothie by freezing it and re-blending it later.
Probiotic smoothie
Prep time: 5 minutes
Serves 1
Ingredients:
- ½ cup of frozen Greek yoghurt
- ½ cup of plain kefir
- ¼ cup of vanilla protein powder
- 1 cup of low-fat milk
Instructions:
- Add all the ingredients in a blender and blend for three to four minutes.
- Ready! Enjoy!
More meal prep ideas for your bariatric surgery diet!
As you should have noticed, the recipes mentioned above are more suited for when your bariatric surgery diet is still on its early stages and most of your nutrients should be obtained from liquids. But here are some recipes that you can prepare for when your diet allows you to eat more soft solids.
Bacon & avocado salad
Prep time: 10 minutes
Serves 1
Ingredients:
- 1 tbsp. of olive oil-based mayonnaise
- 1 tbsp. of lemon juice
- 1 cup of cooked bacon, cut into small pieces
- 1 cup of diced avocado
- 2 tbsp. of low-fat Greek yoghurt
- Pepper to taste
Instructions:
- Add the liquid-based ingredients in a bowl and mix together to make a paste.
- Now add the bacon, avocado, and mix to form a salad.
- Add pepper according to your taste.
- Your salad is ready to be served!
Chicken salad
Prep time: 10 minutes
Serves 1
Ingredients:
- 1 tbsp. of olive oil-based mayonnaise
- 1 tbsp. of lemon juice
- 2 tbsp. of low-fat Greek yoghurt
- Salt to taste
- Pepper to taste
- ½ cups of cooked chicken, cubes
Instructions:
- Add the liquid-based ingredients in a bowl and mix together to make a paste.
- Now add the chicken cubes and combine to form a salad.
- Add salt and pepper according to your taste.
- You’re now ready to eat!
Herb roasted salmon
Prep time: 10 minutes
Cooking time: 25 minutes
Serves 2
Ingredients:
- 1 cup of low-fat Greek yoghurt
- 2 pounds of salmon
- 1 tbsp. of Dijon mustard
- 1 tbsp. of garlic powder
- 1 tsp. of dried basil
- 2 leaves of thyme
- 2 tsp. of oregano
- Salt to taste
- 2 tbsp. of olive oil
Instructions:
- Take a large bowl and mix all the ingredients together.
- Add the olive oil in a baking tray and place the salmon pieces on it.
- Bake in a preheated oven at 375 Fº and roast it.
- Cut into pieces and serve with grilled vegetables of your choice. You can also serve it along with rice.
Beef and bean casserole
Prep time: 10 minutes
Cooking time: 35 minutes
Serves 6 to 8
Ingredients:
- 1 cup of low-fat Greek yoghurt
- 2 cups of beef, partially boiled and cut into chunks
- 1 cup of Kidney beans, partially boiled
- 1 tbsp. of Dijon mustard
- 1 tbsp. of garlic powder
- 1 cup of shredded aged cheddar cheese
- ½ cup of shredded mozzarella cheese
Instructions:
- Preheat the oven to 400 Fº.
- Mix the yoghurt, garlic powder, kidney beans, Dijon mustard, and boiled beef together and add it in a baking dish.
- Top it with cheese and cover it with an aluminum foil.
- Bake it for 35 minutes.
- Remove the foil.
- Broil for 10 minutes.
- Your dish is ready!
For more recipes…
You can find more than 100 different recipes in this great book by Adele Tyler here.
Contact us
At LIMARP International Center of Excellence for obesity, we offer an integral bariatric program that includes personalized meal plans, with more meal prep tips and ideas, designed by our bariatric nutritionist just for you. If you’re interested in finding more effective strategies for weight loss or are interested in getting to know our bariatric options, contact us today to schedule a consultation. Our team of experts will be glad to help.