The Best Meal Plan After Weight Loss Surgery – Video #1


With so many recommendations for bariatric diets, what’s the best one to follow?

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Disclaimer: I highly recommend working with a dietitian individually! If you need help finding someone licensed in your state, contact me and I will help. Dietitians differ so messages I share in this video may have differences from your surgery team. I see this as a good thing as you gather all information and views to put together the style that fits you best!

Let’s be honest, different patients get different messages in the weight loss surgery world. It can get overwhelming to figure out which approach is really the best. 

⇒Do you need to force more protein?

⇒How many grams of carbs? Fat? Protein? 

⇒Aren’t some carbs good? 

Nutrition can be “clear as mud” and then adding weight loss surgery on top of it…what applies to surgery patients and what doesn’t? Why do your friends get different information from their doctors? 

Below is a video on my own approach to the best meal plan after surgery for both the best results and for the best nutrition in your body. This is the first video in a series of FOUR videos! 


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Video Transcript:


You might be wondering…What exactly is the best meal plan to follow after weight-loss surgery?

Every bariatric program is very different. But I’m going to share with you what I believe to be the best diet for success after weight-loss surgery. This is true for any of the surgeries, sleeve, band or bypass. Now I do have to say a disclaimer here that this information is not personalized to you and is not intended to be medical advice. This is simply a healthy postop eating plan that I have found to yield the best results.

1st Slide:

Eat three meals per day. Instead of small frequent meals which is good if you have NOT had surgery, if you’re a postop patient, an ideal meal pattern includes breakfast, lunch and dinner. One snack is okay if you need it for true hunger and not head hunger.

2nd Slide:

Of those three meals, you want 70% of that meal to come from a lean and solid protein source. This would include chicken, turkey, lean beef, lean pork, low-fat cheese, and eggs. The emphasis here is on solid protein sources. While some foods may have an excellent amount of protein, the texture is very important here. If something is too soft or is a liquid, you will not get the restriction you want from your surgery, will be able to eat more of that food and get hungry faster. Examples of softer proteins include greek yogurt, cottage cheese, and protein shakes. You can use them on occasion, but not as a general for the best hunger control.

3rd Slide:

The rest of the meal, which is 30%, is from a non-starchy vegetable. Bell peppers, onion, carrots, broccoli, asparagus, zucchini and more. These provide great fiber, nutrition, texture and flavor to pair well with your protein. Fruit is okay on occasion but really only once per day. Always, always pair fruit with protein.

4th Slide:

Focus on all your fluids in between your meals. You can drink up until your first bite, but while you eat and for 60 minutes after eating you want to avoid drinking liquids. This will keep food in your stomach longer and keep you away from snacking. Hydrating yourself well will keep your weight-loss going and also control your appetite.   

5th slide:

Finally….Avoid starches and sweets for the very best results. Starches and sweets include breads, pasta, rice, potatoes, cereals and of course sweets meaning desserts like cookies, ice cream or pastries. Starches and sweets make you hungry, make your body crave more carbs and eventually stall out your weight-loss or cause weight re-gain to occur.

BUT you’re probably thinking. “Well, Steph….that’s easier said than done. Just cutting out starches and sweets when I’m surrounded by them seems way too overwhelming.” You might also be thinking “but how many carbs is okay to have in a day and still lose weight?”

Well lucky for you I’ve created a video just for this question. Be sure to watch “The Truth About Carbs” for a more detailed description on why starches and sweets can really wreck your weight-loss dreams.