Do you wish someone could just map out simple bariatric meal plans for you, so you don’t have to stress about macros, calories, and what foods to eat, and you don’t feel like you are on a never-ending diet?

Have you ever found yourself desperately trying to hit your daily protein targets, only to realise you have nailed them, but your calories have skyrocketed, and you are struggling to lose weight? It is a common pitfall we see and one we help solve with a structured yet flexible approach.

Meal planning after bariatric surgery, whether you have a gastric bypass or gastric sleeve, can feel overwhelming. There’s a lot to think about: finding the right balance of protein, fat, and carbs, eating enough to feel satisfied but not pushing your capacity, and making sure meals fit your preferences and tolerances. Add in calorie goals, and it’s no wonder so many people find themselves asking, “What on earth should I be eating?”.

At Nutrition for Weight Loss Surgery, we get it. Over the years, one of the most common questions we hear is, “Can you just tell me what to eat?” This question might sound simple, but the answer often isn’t! Everyone has unique requirements, so instead of offering a one-size-fits-all solution, we have created our WLS Meal Plan eBook that acts as a flexible meal plan template. It is designed to help you find a way of eating that works specifically for you with guidance on reaching your protein goals, practical food swaps, and adaptable calorie levels for various stages of your journey.

THE BENEFITS OF BALANCED, FLEXIBLE BARIATRIC MEAL PLANS

Using a meal plan that is specifically designed for bariatric needs can simplify post-surgery eating. It can remove the guesswork, helping you meet your protein and calorie needs, avoid pitfalls like under-eating or overeating, and feel more in control of your choices. Here are just a few ways that bariatric meal plans make a difference:

• Clear Macronutrient Balance: Our plans have been designed to provide a balance of protein, fat, and carbohydrates that we see supports both weight loss and long-term maintenance. The framework we have worked on is 30-35% of calories from protein, 30% from fat, and 35-40% from low-GI carbs.

• Adjustable Calorie Levels: Depending on your capacity, activity level, and progress in your bariatric journey, you may need more or fewer calories. Our plans range from 800 to 1800 calories, allowing you to choose the level that best suits you.

• Practical, Real-Life Food Options: You will find regular, everyday foods in our meal plans, not hard-to-find items or an over reliance on protein powders (yes, they have their place, but if you can meet your needs with food it is that much more enjoyable). The meals are easy to make and can work whether you are cooking for yourself or others.

HOW OUR BARIATRIC MEAL PLANS ADDRESS COMMON DRAWBACKS OF TRADITIONAL MEAL PLANS

Meal plans can sometimes feel too rigid, with set menus that don’t allow for flexibility, or they might include foods you don’t enjoy or tolerate well. Our approach is different, designed to be flexible and adaptable:

• Flexible Food Lists: We have included Food Lists for each core food group, allowing you to swap ingredients based on your tolerance and preferences. For example, if you don’t enjoy low fat cottage cheese, you don't have to eat it, there are other options you can swap in from the dairy (and alternative) food list. Or if you would rather not eat bread (or is just doesn't sit well), you can swap in some wholegrain crackers or a wrap instead.

• Customisable Portion Sizes and Meal Frequency: Our plans generally feature four to six small meals and snacks each day. However, you can adjust this frequency to suit your hunger cues. Some days, you may need an extra snack; other days, fewer meals might feel right.

• Choice of Flavours and Ingredients: Dislike a flavour combination? Use our Flavour List to make swaps. This flexibility allows you to stay within the nutritional framework of the meal plan, while tailoring meals to your taste.

SAMPLE MENU FROM EACH BARIATRIC MEAL PLAN LEVEL

Our full Meal Plans eBook provides seven days of meal plans for each calorie level (five weeks of plans in total) along with the full food lists to allow total flexibility.

Here is a sample day from each calorie level to get you started.

Note: the sample meal plans below are only suitable when you have transitioned through the post-surgery recovery phases and have progressed to tolerating a range of 'normal' food textures.

BRINGING IT ALL TOGETHER

Bariatric meal plans can help simplify life after surgery by providing a clear and supportive structure without feeling like a strict rulebook. Our Meal Plans eBook is here to make post-surgery eating a little easier, giving you a flexible framework to eat well, feel satisfied, and meet your nutritional needs. Whether you follow it closely or use it for inspiration, it’s designed to help you stay on track with goals in a way that fits your lifestyle.

If a flexible and realistic approach to bariatric meal planning sounds like it could make your journey a little easier, our Meal Plans eBook may just be the support you need to feel confident in your choices.