5 Step Meal Plan For Lean And Healthy Body After Bariatric Surgery

Bariatric Diet

Those who have undergone bariatric surgery require specific nutrition for enhanced weight loss. They typically ingest fewer calories, but need more nutrition and have higher percentages of body fat. Reaching the optimal caloric intake while still receiving all the recommended nutrients can be tricky. To help these individuals achieve their weight loss and health goals, Bariatric Lifestyle Diet offers diet plans specifically designed to work with your body and metabolism.

Our bariatric diet programs include all the food you’ll need to keep you on track with your diet. You’ll eat entrees, protein bars, snacks and diet drinks to keep you satisfied throughout the day. These portion-controlled and reduced-calorie foods work with your body to burn fat and keep the metabolism going, which is essential for weight loss.

Meal Plan

Meal Plan / 2 Meals / 5 Supplements

This plan will change the way you eat and how you approach weight loss for good. The best part? All the work is done for you already! Read on to get your meal plan, snacks, recipes and a list of practical steps to help you on your way.

  1. Step 1. Plan your meals in advance and use our food selection lists to create your shopping list.
  2. Step 2. Create a two-week or one-month rota on of your favorite recipes and change-up as necessary.
  3. Step 3. Look for meals that use similar ingredients (like fresh spices or leftover chicken) to avoid waste.
  4. Step 4. Consume supplements as directed to maintain optimum nutritional intake for support of lean muscle and to curb hunger.
  5. Step 5. Eat meals at regular intervals.

Healthy-Breakfast-Muffins

Breakfast

1 Starch + 1 Very Low Fat Dairy + 1 Lean Protein

We recommend: NutriWise Breakfast Sampler Pack, Bacon & Cheese Omelet Mix, Apple ‘N Cinnamon Oatmeal

Recipes: Apple Cinnamon Oatmeal Muffins, Mushroom Spinach Vegetable Cheese Omelet, Blueberry Crepes, Toffee Apple Pancakes

 


Morning Snack

1 Meal Replacement Bar

We recommend: Chocolate Nutty Almond, Rich Chocolate Caramel, Crispy Cinnamon, Dark Chocolate Marshmallow, Crispy Fudge Graham, Crispy Peanut, Mint Cocoa, Crispy Shortbread, Vanilla Caramel

 


Lunch

1 Entrée + 1 Fruit Drink

We recommend: Chicken Flavored Soup, Chicken & Vegetable Cream Soup, Chicken with Noodles Soup, Tomato Soup, Vegetable Bean Soup, Fulfill Iced Tea, Fulfill Very Berry Drink, Berry Blend, Berry Blast, Cran-Grape, Tangy Lemon, Tangy Orange, Kiwi & Berry

Recipes: Taco Salad, Chicken Piccata, Spicy Hamburger Stroganoff, Zucchini Fettuccine

 


Afternoon Snack

1 Fruit + 1 Pudding / Shake

We recommend: Chocolate, Vanilla, Strawberry, Cocomint, Mocha, Dark Cocoa, Hazelnut

 


Dinner

1 Very Lean Protein + 1 Vegetable + 1 Starch + 1 Optional

We recommend: Vegetarian Joe, Zesty Vegetable Chili with Beans, Cheese Steak Macaroni, Spicy Cheese n’ Pasta

Recipes: Beefy Mushrooms & Rice, Tuna Macaroni Casserole, Veal Fricassee, Cheesy Steak Macaroni

 


Evening Snack

1 Dessert

We recommend: Double Chocolate Cake, Creamy Cheesecake

 

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Healthy Recipes

An essential part of becoming a healthier you is making healthy choices. Below you’ll find a selection of healthy recipes that will help you to stay on track!

 

Apple Cinnamon Oatmeal Muffins

Healthy-Breakfast-Muffins

What You Need

1 pkt Pancakes Mix
1 pkt Oatmeal with Apples & Cinnamon
1/4 cup Water

Nutrition Information

Calories 120
Protein 12g
Carbohydrate 19g
Fat 1g
Fiber 5g

 

Prepare toaster oven to 400 degrees. Coat 2 foil muffin cups with fat-free cooking spray. Combine dry mixes and water and stir until all powder is incorporated into the batter. Divide batter between two foil muffin cups and place on a toaster size baking sheet or piece of aluminum foil. Bake for 8-10 minutes. Makes two servings (2 muffins).


Mushroom Spinach Vegetable Cheese Omelet

What You Need

1 pkt Vegetable Cheese Omelet
1/2 Cup of Spinach raw
1/4 mushrooms raw

Nutrition Information

Calories 101
Protein 13.5g
Carbohydrates 7.5g
Fat 3.5g
Fiber 1.03g

 

Turn stovetop to Medium-low heat and coat frying pan with fat-free cooking spray. Mix water content with vegetable omelet packet mix and pour mix into frying pan. Add spinach and mushrooms to omelet mix. Let cook for 1-2 minutes then fold the omelet in half and finish cooking for 1-2 minutes.


Blueberry Crepes

What You Need

1 pkt Hot Cakes
1/4 cup + 3 tablespoons of Fat-Free Milk
1/2 cup of Blueberries
6 tablespoon of Fat-Free Whip Cream

Nutrition Information

Calories 167g
Protein 12.5g
Carbohydrates 31.5g
Fat 7g
Fiber 6.7g

 

Combine pancake mix and liquid and stir vigorously, removing lumps. Let sit for about five minutes and stir occasionally. Spray shallow pan with non-fat cooking spray and preheat a pan on low to medium heat. Remove pan from heat and pour just enough batter to thinly coat the pan, swirling pan to spread evenly. Cook until batter looks almost dry in the middle. Use a spatula to lift edges of crepes and turn crepe onto the other side. Cook 30-60 seconds.


Toffee Apple Pancakes

What You Need

1 pk Toffee Creme
1/3 cup All-purpose Flour
1/8 tablespoon Cinnamon
1/2 tablespoon Baking Powder
1/4 cup Eggs Beaters or Egg Whites
1/3 cup Apples diced
1 cup of Water

Nutrition Information

Calories 278
Protein 22.8g
Carbohydrates 43.6g
Fat 2.5g
Fiber 1.1g

 

Mix dry ingredients and then mix in wet ingredients including diced apples until smooth consistency. Then coat frying pan with non-sticking cooking spray and turn stovetop to medium-low. Pour batter into frying pan and let the pancake cook until the bottom is slightly brown then flip the pancake to cook the other side until golden brown.


Taco Salad

What You Need

1 pkt Vegetarian Joe Mix
1 tsp Chili Powder
1 small Tomato, cut in chunks
4-6 Bibb Lettuce Leaves
1 tbsp Sour Cream, Fat-free
1 tbsp Taco Cheese, Fat-free
1 tbsp Black Olives, Sliced

Nutrition Information

Calories 191
Protein 16g
Carbohydrates 28g
Fat 4g
Fiber 6g

 

Prepare the Vegetarian Joe mix according to package instruction. Stir in chili powder. Wash the lettuce leaves and tomato and arrange on a plate. Spoon the Vegetarian Joe mix on top of the lettuce. Layer on taco cheese, sour cream, and olives.


Chicken Piccata

What You Need

1 pkt Chicken & Vegetable Cream Soup Mix
4 oz Chicken Breast. boneless, skinless
1/4 cup Water
1 tbsp Lemon Juice
Garlic Powder to taste
1 cup Mushrooms, sliced

Nutrition Information

Calories 286
Protein 50g
Carbohydrate 11g
Fat 4g
Fiber 2g

 

Dissolve Chicken & Vegetable Cream Soup Mix in water and pour into non-stick frying pan. Add lemon juice, garlic powder, and chicken. Sauté each side for 5 min. over medium heat. Remove chicken to warm plate and cover. Place mush- rooms in frying pan, adding more water and garlic if necessary. Sauté for 5 minutes, pour over chicken and serve.


Spicy Hamburger Stroganoff

What You Need

1 pkt Spicy Cheese ‘n Pasta
5 oz. Water, warm
2 oz. Ground Beef, 95% lean
1 tablespoon Cooking Sherry
1 tablespoon Onion, chopped
1 tablespoon Fat-free Sour Cream

Nutrition Information

Calories 228
Protein 24g
Carbohydrates 23g
Fiber 1g

 

Sauté ground beef and onion until cooked through. Drain any fat thoroughly and reserve. Place content of packet in a medium size microwave-safe bowl. Add water and cooking sherry and mix thoroughly. Microwave on HIGH (100%) for 6 minutes, stirring thoroughly halfway through cooking time. Add ground beef mixture and mix. Return to microwave and cook 2 more minutes or until sauce has thickened. The sauce will continue to thicken upon standing (1-2 minutes). Add sour cream and serve immediately.


Zucchini Fettuccine

zucchini_fettuccine

What You Need

1 pkt Creamy Alfredo Pasta Mix
1/4 cup Zucchini, fresh, steamed
Garlic
Water

Nutrition Information

Calories 237
Protein 13g
Carbohydrate 37g
Fat 5g
Fiber 2g

 

Prepare Creamy Alfredo Pasta as directed. Add zucchini and garlic. Serve immediately.


Beefy Mushrooms & Rice

What You Need

1 pkt Chicken & Vegetable Cream Soup Mix
3 oz Ground Sirloin
1/4 tsp Garlic Powder
1/2 cup Mushrooms, sliced
2 tbsp Green Onions, diced
1/2 cup Water, boiling
1/2 tsp Parsley
1/3 cup Brown Rice, cooked
No-Stick Cooking Spray as needed

Nutrition Information

Calories 256
Protein 31g
Carbohydrates 24g
Fat 4g
Fiber 3g

 

Brown the ground sirloin over medium heat in a skillet coated with no-stick cooking spray. Sprinkle meat with the garlic powder, add mushrooms and green onion. Continue cooking until mushrooms are tender. Combine soup mix and parsley and add boiling water. Stir soup and rice into beef mixture and simmer 2 minutes. Serve.


Tuna Macaroni Casserole

What You Need

1 pkt Cheesy Mac Pasta Mix
8 oz Water, warm
2 oz Tuna, canned, in water (drained)

Nutrition Information

Calories 404
Protein 46.45g
Carbohydrates 33g
Fat 8.47g
Fiber 1g

 

Place contents of the packet in a medium size microwave-safe bowl. Add water and mix thoroughly. Microwave on HIGH (100%) for 6 minutes, stirring thoroughly halfway through cooking time. Add tuna and mix. Return to microwave and cook 2 more minutes or until sauce has thickened. (Heating times may vary due to differences in microwave ovens). The sauce will continue to thicken upon standing (1-2 minutes). Serve immediately or chill and serve as a salad.


Veal Fricassee

What You Need

1 pkt Chicken & Vegetable Cream Soup Mix
3 oz Veal, cubed
1/2 cup Mushrooms, quartered
2 tbsp Green Onions, chopped
1/4 tsp Garlic Powder
1/16 tsp Black Pepper
1/4 tsp each Thyme and Nutmeg
2/3 cup Water
1 tsp Lemon Juice
1/4 cup Rice, instant dry

Nutrition Information

Calories 410
Protein 31g
Carbohydrates 43g
Fat 12g
Fiber 3g

 

Combine all ingredients in a medium size microwave-safe bowl. Stir well. Cover with plastic wrap and microwave on high 4-6 minutes or until rice is tender. Let stand 2 minutes. Serve.


Cheesy Steak Macaroni

What You Need

1 pkt Cheese Steak Macaroni
1 half of a red pepper
6 oz. of water

Nutrition Information

Calories 176
Protein 13.5g
Carbohydrates 26g
Fat 2.9g
Fiber 6.1g

 

Place stove top to medium-low heat and spray a non-sticking cooking spray on frying pan then dice pepper and lightly saute peppers. Combine the 6 oz. of water and cheese steak packet in a bowl then microwave on MEDIUM for 3 minutes, stir. Continue cooking for 2-3 minutes until macaroni is tender. Then add diced pepper, stir and let sit for 3 minutes to thicken.

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