BariatricEating.com Health & Nutrition
Health and Nutrition > The Bariatric Eating Plan
Consider this year the Opportunity of a Lifetime. Start Fresh.
Let’s be fully accountable for what we eat and work to make permanent changes to the way we choose our food. Let’s forget all we used to know about food – it didn’t work for us. Kick old habits to the curb and take responsibility for needed change. We have been given a new chance to live in a thinner, healthier, pain-free body. Do not squander this amazing opportunity.
These are the tools you will need. Motivation is what gets us started but habit is what keeps us going!
The basic plan is to have three meals a day plus two small supplements. This is also what is considered ‘five small meals’. This plan is called Bariatric Eating! Make it a habit for the rest of your life. Some of us need to lose ten pounds and some need to lose two hundred pounds; we all follow the same plan for good health.
In order to fuel our body for fat burning, we need to eat fresh healthy food each day and forget about prepackaged convenience and fast food. Planning ahead gives us one less thing to have to figure out. Eat the same thing every morning for a week if it makes it simple for you.
Planning is the key to success as when you have set meals you don't have to come up with good choices off the top of your head. For example, if I know that every morning will be a yogurt with Kay's Apple Cinnamon Protein Cereal and have purchased 7 cartons of Dannon Light and Fit yogurt flavors to keep in my fridge, there is no room for straying.
This is how we do it. Let’s roll!
Breakfast - 250 calories and 15 to 20 grams protein. If you want to lose more weight, eat breakfast; it fuels your body and gets your metabolism running to burn stored fat. If you are not a morning person, drink your breakfast protein!
- Believe Protein Latte – Italian Cappuccino, Mocha Latte, Soothing Chai Tea, or Vanilla Crème Brulee
- ½ cup part skim ricotta with two tablespoons Chukar sugar free Cherries
- Inspire Pure Whey Isolate protein drink mix – Caramel Latte, Pom Razz Sangria, Peanut Butter Cookie.
- One scrambled egg and a Jimmy Dean sausage patty
- ½ cup part skim ricotta with two fork-mashed strawberries, one packet of Splenda, and a spoonful of Inspire Pom Razz Sangria protein powder - top with a few sliced almonds.
- 1/8 Broccoli Bacon Quiche – Bariatric Recipe Section
- Chocolate protein pudding; use skim milk when preparing Jell-O sugar free pudding mix and add a tablespoon of Inspire Dutch Chocolate Cake or Chocolate Peanut Butter protein drink mix to each serving, just before eating.
- ½ cup Fage or plain yogurt blended with one tablespoon Inspire Summer Melon, and two tablespoons Libby’s Splenda sweetened Pineapple.
- Dannon Light and Fit yogurt blended with Kay’s Natural Protein Cereal
- Nestled Egg* – *recipe at page bottom
- Cheesy Egg Bake *
- Greek Yogurt with Fruit Sauce*
- Ricotta with Berries*
Breakfast Vitamins: 1 Bariatric Advantage Chewable Multi Formula plus 1 Bariatric Advantage Calcium Citrate Lozenge or Chewy Bite, or Calcet Creamy Bite with your food
Mid morning protein supplement - a 100 calorie, 15 to 20 gram protein boost
- Believe Protein Latte – Italian Cappuccino, Mocha Latte, Soothing Chai Tea, or Vanilla Crème Brulee
- OhYeah! chocolate or vanilla ready to protein drink, Inspire fruity protein drink, Isopure Green Tea bottled protein drink, or Extreme Smoothie ready-to-drink chocolate shake
- Mozarella stick
- Dannon Light and Fit yogurt
- 1/2 Power Crunch protein wafer bar, or 1/2 Revival Peanut Butter Paradise protein bar
- Coffee blended with a scoop of Inspire Caramel Latte protein
- bag of Revival Protein Chips
Lunch – 300 to 350 calories and 15 to 20 grams of protein consisting of food you prepare for and take to the office. Don't leave what you eat at your desk to chance. PLAN YOUR LUNCH. You'll burn more calories digesting your midday meal as protein is more difficult to break down than carbohydrates or fat and will stay with you longer into your day.
- Deli roasted turkey roll-up. Use a little salsa or ranch for dipping sauce, or roll up with hummus or whole grain mustard, or mustard. (MAYO is 100 calories per TEASPOON as are all fats, so measure and use as little as possible or substitute mustard or salsa-based moistening agents)
- 1/2 cup tuna salad and 6 cut up grape tomatoes
- Shredded salmon tossed with shredded lettuce, baby tomatoes, and Newman’s Own Italian dressing
- Creamy Garden Turkey Rollups* - *recipe at page bottom
- Chili Relleno Puff*
- Greek Style Egg Salad*
- Jerky Hut Beef Stick with Edamame*
- Ham and Cheese Pretzel Kebabs*
- Ricotta with Berries*
NO crackers, no rolls, no chips, no tortillas, no low carb wraps
Lunch Vitamins: 1 Bariatric Advantage B-12 plus 1 Bariatric Advantage Calcium Citrate Lozenge or Chewy Bite, or Calcet Creamy Bite with your food
Mid afternoon protein supplement - a 100 calorie, 15 to 20 gram protein boost
- Believe Protein Latte – Italian Cappuccino, Mocha Latte, Soothing Chai Tea, or Vanilla Crème Brulee
- OhYeah! chocolate or vanilla ready to protein drink, Inspire fruity protein drink, Isopure Green Tea bottled protein drink, or Extreme Smoothie ready-to-drink chocolate shake
- Mozarella stick
- Dannon Light and Fit yogurt
- 1/2 Power Crunch protein wafer bar, or 1/2 Revival Peanut Butter Paradise protein bar
- Coffee blended with a scoop of Inspire Caramel Latte protein
- bag of Revival Protein Chips
Supper - a target of 300 to 400 calories and 20 grams of protein consisting of lean protein and a small salad or lower carb vegetable.
Make this a standard meal comprised of grilled, pan sauteed, or baked protein such as fish, chicken, or egg with different bottled sauces or jar salsas to moisten and a small salad.
- Pan sauteed shrimp, with bottled salsa
- Pan sauteed turkey burger, moistened with yogurt & Cajun seasoning
- Baked salmon with lemon and fresh dill
- Broiled tilapia filet with olive oil, lemon juice, salt and pepper
- Two egg omelet - saute sliced mushrooms, red peppers, onion, add two well beaten eggs – add cheese and fold onto plate
- Broccoli Bacon Quiche* - * recipe at page bottom
- King Prawn Cocktail*
- Any one of our bariatric friendly recipes from our main recipe section!
All protein can be served with a chopped salad of romaine lettuce, sliced grape tomatoes, cucumber cubes, and tossed with olive oil and balsamic vinegar. (1 tablespoon olive oil and 1 teaspoon balsamic.) Toss in a big bowl to coat entire salad. If you make a bigger salad, use 3 tablespoons oil and 1 tablespoon vinegar and be sure to season with salt and pepper!
You can use different salad ingredients for variety - sliced olives, cubed cucumbers, sliced grape tomatoes, chopped artichoke hearts. Sometimes, I just use sliced grape tomatoes and red onion. Make a salad of grape tomatoes and avocado cubes and spoon it on top of pan sautéed shrimp or salmon.
Supper Vitamins: 1 Bariatric Advantage Chewable Multi Formula plus 1 Bariatric Advantage Calcium Citrate Lozenge or Chewy Bite, or Calcet Creamy Bite with your food
No bread, no potato, no rice, no pasta, no tortilla, no wraps, no low carb bread, no crackers.
If you are an evening ‘snacker’ use either your mid morning or mid afternoon supplement as an 8 to 9pm supplement so you will not snack mindlessly. Give yourself permission to have one of the 100 calorie supplement foods listed as a planned eating event.
Bedtime: 1 Bariatric Advantage Passion Fruit or Lemon Lime Chewable Iron
