A One-Week Meal Plan Just for You!

At Bariatric Lifestyle Diet, our Certified Nutritionist will formulate your very own meal plan (and it’s free!) based on your food preferences, but today you can see an example below if you’d like to try it out! We do offer meal plans that entail five products per day and a sensible dinner--if you’re not sure what to make for dinner, you will see seven examples in this blog. In addition to our solid food meal plans (click here to view), we also offer liquid diet plans for those that have undergone bariatric surgery (click here to view).  And remember, if you would like some one-on-one help from our in-house nutritionist, schedule your complimentary nutrition consultation today by clicking here. 

DAY 1

Breakfast: Bariatric Lifestyle Diet (BLD) Shake

Snack: Greek yogurt topped with favorite berries

Lunch: BLD Soup

Snack: Handful of raw almonds or cashews

Dinner: Grilled boneless/skinless chicken breast with Brussels sprouts, and sweet potato.

Dessert: BLD Bar

DAY 2

Breakfast: BLD Shake

Snack: One piece of cheese

Lunch: BLD Soup

Snack: Celery sticks dipped in hummus

Dinner: Grilled wild salmon with broccoli and mashed cauliflower (steam small head of cauliflower until tender and mash with grated parmesan cheese).

Dessert: BLD Bar

DAY 3

Breakfast: BLD Shake

Snack: One small banana mashed with a tablespoon of peanut butter.

Lunch: BLD Soup

Snack: Hard-boiled egg

Dinner: Lean steak with two sides of your favorite green vegetables.

Dessert: BLD Bar

DAY 4

Breakfast: BLD Shake

Snack: Carrot sticks dipped in mashed avocado.

Lunch: BLD Soup

Snack: Handful of blueberries.

Dinner: Mexican Platter – grilled chicken with your favorite seasonings, black beans topped with grated cheese, shredded cabbage, sliced avocado, dollop of Greek yogurt, and Pico de Gallo or salsa.

Dessert: BLD Bar

DAY 5

Breakfast: BLD Shake

Snack: Handful of raw almonds.

Lunch: BLD Soup

Snack: ½ grapefruit

Dinner: Grilled turkey burger and side of your favorite green vegetables; example turkey burger add-ons include mustard, cheese, avocado, tomato, onion.

Dessert: BLD Bar

DAY 6

Breakfast: BLD Shake

Snack: Greek yogurt topped with berries and nuts.

Lunch: BLD Soup

Snack: Celery dipped in peanut butter

Dinner: Guilt Free Spaghetti: Preheat oven to 400 degrees; cut the spaghetti squash in half and remove the seeds. Lightly coat the flesh side with extra virgin olive oil and your favorite seasonings and place the two halves, flesh-side down on a lined baking sheet. Bake for 45 minutes to one hour and then use a fork to shred the inside of the squash to get your “noodles”. Top with hearty spaghetti sauce (a suggestion is tomato sauce with ground chicken or turkey, bell peppers, onions, mushrooms, and garlic topped with grated Parmesan).

Dessert: BLD Bar

DAY 7

Breakfast: BLD Shake

Snack: Two small apricots with a piece of string cheese.

Lunch: BLD Soup

Snack: Handful of raw almonds or cashews.

Dinner: Grilled boneless pork chops paired with applesauce (check ingredient label to make sure the only ingredient is apple) with a side of your favorite green vegetables.

Dessert: BLD Bar

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