Key Takeaways
- Bariatric surgery, sometimes called weight loss surgery, is an operation that may help people lose weight.
- After recovering from bariatric surgery, you’ll need to make diet changes that support long-term weight loss, primarily eating smaller portions.
- Our delicious 7-day bariatric meal plan includes vegetarian and non-vegetarian dishes (with optional snacks) you can make at home.
Bariatric surgery is a weight loss procedure that may help some people lose weight.
The ideal candidate for surgery is someone who lives with obesity and has tried several weight loss attempts without sustainable results.
Attempts may include dieting and lifestyle changes or gaining back weight after using weight loss medications.
After weight loss surgery, you can expect to make several dietary changes that support healthy weight loss.
These changes include eating smaller portions more frequently, eating and drinking at different times, and taking supplements to avoid deficiencies.
To help you adjust to your new eating plan, try following our 7-day bariatric meal plan after recovering from your procedure.
Working with the dietitian before and after surgery is recommended for best outcomes.
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Bariatric Basics: Getting Started
There are several different types of bariatric surgery, and your surgeon will recommend the best option for you.
Factors that may influence this decision include:
- Your current weight.
- Health status.
- Age.
Types of Surgery
The two most common weight loss surgeries in America are sleeve gastrectomy and Roux-en-Y gastric bypass.
Both surgeries require stomach stapling to create a smaller pouch, and bypass surgery requires re-routing of the small intestine to decrease calorie absorption further.
Although these procedures are unique, the objectives are similar:
- Limit the stomach size to reduce the capacity for food, which may naturally result in fewer calories consumed.
- Alter the stomach and digestive tract to improve hormone signaling. This change, combined with weight loss, may improve hormone-based dysfunction such as insulin resistance (a hormone that aids with blood sugar levels.)
A third bariatric surgery option is the adjustable gastric band.
However, it’s declining in popularity because it has a higher risk of complications than the other two options.
What to Eat after Bariatric Surgery
There are three diet phases you should follow after bariatric surgery to promote a healthy recovery.
Your healthcare team will tell you when to graduate to the next phase.
Phase 1 (Clear Fluids)
Immediately after surgery, your digestive system needs to heal, and you should avoid eating solid foods that could stimulate your gut.
To stay hydrated, you’ll receive clear fluids for three to seven days after surgery. You can expect to drink:
- Fruit juice diluted with water.
- Clear broths (chicken, vegetable, beef).
- Decaffeinated tea or coffee.
- Jello.
Phase 2 (Full Fluids)
Full fluids are opaque and contain more nutrients than clear fluids.
Examples include milk, creamy soups, yogurt, applesauce, pudding, cottage cheese, and blenderized lentil soup.
Protein intake naturally increases as you choose more nutrient-dense foods, aiding post-operative healing.
You can expect to follow the full fluids phase for approximately twenty days or until your body’s digestive system is ready to move to the next step.
Phase 3 (Soft and Regular Diet)
Approximately one month after surgery, you can introduce soft whole foods back into your diet.
Your healthcare team will recommend appropriate serving sizes.
In addition to foods from other phases, you can now also enjoy:
- Canned fish.
- Eggs.
- Hummus and dips.
- Soft potato.
- Ripe soft fruits, including mango, banana, cherries, etc.
- Tofu.
- Cooked vegetables that are easy to chew.
- Small servings of cooked grains to start because they can be difficult to digest after surgery.
This list isn’t exhaustive, as there are many other soft foods you can add to your diet.
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Phase 4 (Maintenance and Life-long Eating)
At this phase, you can enjoy all foods in smaller portions.
While building your new eating plan, you should continue your supplement regime to prevent nutritional deficiencies.
After surgery, most people will need an average protein intake of 1.1 - 1.2g/kg to maintain muscle mass.
For example, someone who weighs 90kg (200lbs) will need approximately 108g of protein daily.
When sitting down to eat, eat protein foods, then vegetables or fruits.
Use fats to add flavor and keep food moist.
Meal Plan for Bariatric Surgery
These meals and snacks are examples of what you could eat after you’ve recovered from bariatric surgery and include foods from phase 3 and phase 4.
Talk to your dietitian to learn what serving size is appropriate for you.
Most people limit their meals to 8oz (1 cup) for the first year. Overeating can increase the risk of stretching your stomach pouch.
Listen to your hunger and fullness cues and stop eating at the first sign of fullness, which may feel like pressure in your upper chest.
Day 1
Breakfast
Plain yogurt with fresh (or frozen) berries sprinkled with ground cinnamon and bran buds for additional fiber.
Snack
Fresh carrot sticks and hummus.
Lunch
Lentil salad with mixed vegetables. Dress with olive oil, fresh herbs, garlic powder, and lemon juice.
Snack
Hard-boiled egg with whole-grain crackers.
Dinner
Baked turkey meatballs served with steamed broccoli and cauliflower. Dress your meatballs with tomato sauce.
Snack
Cottage cheese with blueberries.
Day 2
Breakfast
Egg white omelet with red bell pepper, spinach, and diced tomato.
Garnish with fresh basil or parsley for extra vitamins and flavor, and serve over whole-grain toast.
Snack
Warmed edamame pods.
Lunch
Grilled chicken salad with lettuce, tomato, black olives, cucumber, and light feta cheese.
Dress with light salad dressing.
Snack
Cottage cheese with cubed mango sprinkled with ground cinnamon.
Dinner
Grilled salmon served with quinoa and a side of cooked vegetables (peppers, onions, and tomatoes).
Snack
Nut butter and berries served on whole-grain crackers.
Day 3
Breakfast
Protein-rich oatmeal made with steel-cut oats, Greek yogurt, and diced apple.
Snack
Hard-boiled egg with whole-grain crackers.
Lunch
Curried chickpea soup with onions, tomato, carrots, turmeric, and ginger powder.
Serve with a side of fresh-cut vegetables and light dressing.
Snack
Fresh cauliflower with hummus.
Dinner
Baked chicken breast with small potatoes.
Serve with a mixed green salad and dress with light salad dressing.
Snack
Unsweetened applesauce with a side of mixed nuts.
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Day 4
Breakfast
Lightly fried egg served over whole-grain English muffin, dollop of cottage cheese, dill, and sliced tomato.
Snack
Snow peas with hummus.
Lunch
Tuna salad wrapped with tomato and lettuce in a whole-grain tortilla.
Use light mayo to make your tuna salad, and add fresh dill and lemon zest for additional flavor.
Snack
Nut butter and apple slices.
Dinner
Extra-lean ground beef meatloaf served with grilled peppers and zucchini.
Snack
Cottage cheese with fresh cherries.
Day 5
Breakfast
Whole-grain toast with your favorite nut butter, dressed with fresh berries.
Serve with a side of Greek yogurt.
Snack
Fresh bell pepper with hummus.
Lunch
A turkey sandwich on a whole-grain English muffin.
Add light cheese, tomato, lettuce, mustard, and green onions.
Serve with a side of fresh fruit.
Snack
Cottage cheese with raspberries.
Dinner
Grilled tilapia garnished with pineapple salsa.
Serve over whole-grain couscous and add a side of mixed green salad with light dressing.
Snack
Air-popped popcorn seasoned with garlic powder and paprika.
Day 6
Breakfast
Smoothie with blueberries, high-protein milk (sheep or ultra-filtered milk are popular), ¼ avocado, and one spoonful of nut butter.
Snack
Hard-boiled egg with whole-grain crackers.
Lunch
Lentil and sweet potato soup.
Add other vegetables such as bell pepper, tomato, onion, and spinach.
Snack
Fresh zucchini slices with hummus.
Dinner
Baked tofu served with stir-fried vegetables (carrots, bok choy, cabbage, and onions).
Garnish with fresh cilantro before serving.
Snack
Baked peach served over Greek yogurt.
Day 7
Breakfast
Spiced pancakes made with whole-grain flour, baking soda, cottage cheese, egg, milk, and a blend of allspice, cinnamon, and nutmeg.
Serve with fresh fruit.
Snack
Fresh cucumber slices with hummus.
Lunch
Baked beans with salsa. Serve in lettuce wraps and garnish with light cheese and freshly cut green onions.
Snack
Cottage cheese with strawberries.
Dinner
Chicken stew with carrots, celery, garlic, and onion. Serve over rice.
Snack
Nut butter and apple slices.
Tips for Meal Preparation
If your schedule allows, prepare and freeze meals before surgery.
That way, you’ll have some meals covered when you come home, and you can focus on recovering.
Easy-to-make options include blended soups, such as lentil or garden vegetable soup.
Other quick and easy options to have on hand include meal-replacement beverages.
Ideally, pick low-sugar brands such as Glucerna.
Too much sugar after surgery can make you feel sick and may trigger dumping syndrome, an unpleasant group of symptoms (diarrhea, light-headedness, nausea, feeling tired after a meal) caused by rapid gastric emptying.
Takeaway
After recovering from bariatric surgery, you can eat many different foods, but you may have to adjust your portion sizes.
Aim to eat smaller, more frequent meals throughout the day and include snacks rich in protein and fiber.
If you need help managing your nutrition after surgery, consider working with a bariatric surgery registered dietitian.
Together, you can create a plan to help satisfy your nutritional requirements while working towards weight loss.
Find a dietitian near you that accepts insurance using Nourish.
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