Finding bariatric lunch ideas that are healthy, satisfying, and practical can feel tricky after weight loss surgery. Whether you have had a gastric sleeve, gastric bypass, or another type of bariatric surgery, lunchtime often sneaks up in the middle of a busy day, and without a plan, it is easy to fall back on less nutritious choices.

However, with a little meal planning, you can enjoy delicious, protein-packed bariatric lunches that support your goals, fuel your afternoon, and keep you feeling in control. The trick is using a simple formula:

lean protein + smart carbs + salad or vegetables + a little healthy fat

This combination works for low carb meals, prep-ahead options, or quick grab-and-go recipes.

Below, we have put together over 30 bariatric lunch ideas, from refreshing chicken salads and tuna salad bowls, to warm soups, lettuce wraps, and even build your own jar salads, all suitable for a bariatric diet. Each idea is designed for bariatric patients who want healthy, easy, and delicious lunch recipes without the stress.

BUILD YOUR OWN WRAPS, CRACKERS AND SANDWICH TOPPERS

• Start with a good base such as grainy bread, a Sandwich Thin, a lower carbohydrate wrap, lettuce cup, Ryvita, Vita-Weat, Corn Thins, or wholemeal pita, etc.

• Add flavour and moisture such as avocado, hummus, tzatziki, relish, chutney, reduced fat mayo, or Greek yoghurt, etc.

• Next, choose a protein food like tuna, chicken, turkey, smoked salmon, cottage cheese, boiled egg, or feta, etc.

• Finish with fibre and crunch such as salad leaves, grated carrot, cucumber, sprouts, tomato, or pickles, etc.

Examples of combinations include:

• Tuna salad: combine tuna with finely diced celery and red onion, a squirt of low-fat mayo or Greek yoghurt and a squeeze of lemon juice and add to wholegrain crackers.

• Waldorf-inspired chicken: combine shredded chicken, finely diced apple and celery, walnuts and a squirt of low-fat mayo or Greek yoghurt and serve in a wrap or lettuce cups.

• Chicken and tzatziki wrap with undressed coleslaw.

• Roast beef or chicken pita with chutney and salad vegetables.

• Chicken, avocado, tomato and cheese on a sandwich thin, toasted in a press.

• Egg, Chive and Mayo with Radish salad on grainy crackers

GRAINY BREAD 'SUSHI' ROLL UPS

Take a slice of grainy bread, cut off the crusts, and roll it flat with a rolling pin. Alternatively, use a lower carb wrap. Spread with your choice of filling, roll up tightly, and slice into four rounds, to appear like sushi. Try these filling combinations:

• tuna, avocado and spinach

• smoked chicken, cream cheese and cranberry

• cottage cheese and char-grilled peppers

• smoked salmon, cream cheese, cucumber and capers.

MEATBALLS

Meatballs are easy to make in bulk and freeze well. Pair them with salads, pitas and dips for simple lunches.

• Ricotta and Herb Meatballs in pita with lettuce, tomato, and tzatziki.

• Cheeseburger Meatballs in a mini wholemeal pita with shredded lettuce, tomato, gherkin, and relish.

• Your favourite beef or chicken meatballs with store-bought tabouli or Greek Salad and a mini tub of hommus or tzatziki.

MUFFINS, FRITTERS AND SLICES

Serve on their own, or with a small side salad.

• Sweet Potato, Zucchini and Feta Mini Muffins

• Cheesy Vegetable Fritters

• Corn and Chickpea Fritters with Feta and Dill

• Zucchini Slice

• Three Cheese Wonton Cups

• Baked Bean Cups

• Chicken, Pesto and Pinenut Mini Meatloaves.

BOWLS AND SALADS

• Poke bowl: microwave basmati rice, chilli tuna, avocado, carrot, cucumber, and edamame.

• Mexican bowl: microwave black rice, black beans, shredded BBQ chicken, salsa, avocado, and corn.

• Tuna salad: tinned tuna, salad leaves, boiled egg, and reduced fat mayonnaise.

• Spinach, avocado, hard-boiled egg and flavoured tuna.

• Tuna, cottage cheese and seed mix with lemon juice and cracked pepper.

• Four-bean mix with flavoured tuna for a quick pantry staples bowl.

BUILD YOUR OWN JAR SALADS

Jar salads are a smart way to prepare ahead and stay organised. Use a mason jar, and when you are ready to eat you can tip your salad into a bowl, or give it a shake and enjoy straight from the jar.

How to layer:

1. Start with dressing at the bottom.

2. Add crispy, crunchy vegetables that will not get soggy.

3. Layer in protein and grains.

4. Add softer vegetables and cheese.

5. Finish with leafy greens and herbs on top.

Examples of ingredients that work well:

• Grilled chicken jar salad: yoghurt and tahini dressing, celery, red capsicum, grilled chicken, chickpeas and baby spinach.

• Mediterranean jar salad: lemon juice, olive oil, oregano, cucumber, black olives, onion, shredded chicken, chickpeas, tomato, feta and rocket.

• Mexican jar salad: salsa and Greek yoghurt, cucumber, onion, black beans, taco mince, tomato and shredded lettuce.

• Pesto chicken jar salad: pesto with lemon juice and olive oil, chargrilled peppers, shredded chicken, pasta, bocconcini, baby spinach and basil.

WARM AND COMFORTING

• Mini tin of baked beans on grainy toast or half a Sandwich Thin, topped with grated cheese.

• Microwave omelette: beat two eggs, add diced vegetables and a little grated cheese, then microwave until cooked to your liking. Try cooking in 30 second intervals until it is the texture you enjoy.

• Chicken and avocado melt: Sandwich Thin, avocado, roasted capsicum, sliced chicken, toasted in a press.

• Flavoured tuna with microwave rice and diced capsicum.

LEFTOVER LOVE

Last night’s dinner can easily become tomorrow’s lunch. Simply enjoy a repeat of the night before, or mix it up so it feels fresh and interesting. For example:

• use leftover taco mince in a taco bowl

• toss grilled chicken from dinner into your jar salad

• serve a leftover chicken skewer with a simple side salad

• serve leftover pulled pork or chicken in a wrap with salad.

WANT MORE IDEAS?

If you loved this list, make sure to also check out our 30 Bariatric Snacks to Help You Stay on Track for even more quick, satisfying bari-friendly options.