Meal Prep Ideas for After Weight Loss Surgery

Posted by Patrick Domkowski on Wed, May 06, 2020

With weight loss surgery comes changes in your everyday life. This includes your exercise routine and diet. Bariatric surgery calls for a strict post-op diet that can seem intimidating at first. There are so many do’s and don’ts when it comes to eating healthy and it can be hard to know what to follow in order to see results, but the most important thing to remember is eating nutritious and balanced meals with a high lean protein content. A way to ensure you’re getting the appropriate amount of nutrients each week is meal prepping. It’s also a great option for someone constantly on the go who doesn’t have the time to cook food everyday. Here are some great meal prep ideas to follow after your weight loss surgery:



It’s the first meal of the day and arguably the most important, so you want to set the stage for the rest of the day. Make sure you eat a meal packed with protein to keep you full until lunch, and don’t skip out on the veggies. Vegetables aren't a popular breakfast food, but it’s extremely important to include plenty of them in your post op diet, and breakfast is the perfect opportunity to do that. Don’t be afraid of carbs either; they are an important part of a well-balanced meal and supply you with the energy you need to power through the day. Here are some filling breakfast meal preps:

  • Egg muffin cups
  • Breakfast burritos
  • Breakfast stuffed peppers
  • Egg bake
  • Skillet hash with veggies



Pretty much any home-made meal is going to be healthier than whatever fast-food place is convenient to stop at. If you know that you have a [ready-to-eat, delicious, AND healthy meal (can we link the blog post for quick and easy lunch meal preps here)] waiting for you in your fridge, you’ll be less tempted to go out to eat. Here are some bariatric-friendly lunch meal preps:

  • Chicken or tuna salad
  • Grilled chicken strips
  • Taco bowl
  • Zoodles with turkey meatballs
  • Turkey breast lettuce wraps
  • Chickpea bowl



Protein is especially important in a post-weight loss surgery diet. Protein helps your body burn fat and supports your metabolism so you’re able to lose weight quicker after surgery. Eating dinners with protein as the main portion also helps you feel fuller while still getting the energy your body needs. Some common lean protein dinner meal prep ideas are:

  • Baked salmon with veggies and mashed potatoes
  • Orange chicken with veggies and rice
  • Turkey chilli
  • Spaghetti squash with chicken sausage
  • One pan italian turkey sausage and veggies
  • Shrimp fajitas
  • Lentil curry


Vegetables and Fruit:

While protein should be a major part of your daily meals, adding appropriate portions of other food groups is the key for a balanced meal. Including low carb vegetables to your protein-packed meals maximizes the taste, as well as your efforts to getting the best weight loss results. A quick and easy tip for meal prepping vegetables is to cut and prepare four different types, place each one on a baking sheet and roast at a high temperature with olive oil and any seasonings you like! If one of your lunch or dinner meal prep requires a side of veggies, consider these low-carb options:

  • Broccoli
  • Tomatoes
  • Green beans
  • Asparagus
  • Bell peppers
  • Zucchini
  • Cauliflower
  • Garlic
  • Brussel sprouts
  • Spinach

Consider preparing a variety of fruits for the week as well. This can be a great option for healthy snacking, an addition to your protein-rich breakfast, or to satisfy a sweet craving. Because most fruits are high in carbs and sugar, be careful of the portion sizes in your meal prep. Some low carb fruits are:

  • Cantaloupe
  • Watermelon
  • Grapefruit
  • Peach
  • Clementine
  • Cherries
  • Raspberries
  • Strawberries
  • Blackberries
  • Plum



During recovery, it’s suggested to start off eating smaller meals throughout the day to avoid unnecessary snacking. However, the goal after the initial post-op diet is to eat three larger meals and two snacks a day. Once you reach this point in your weight loss diet, meal prepping your snacks is a good idea. Here are some bariatric friendly snacks to satisfy your hunger:

  • Cinnamon roasted almonds
  • Roasted chickpeas
  • Seasoned edamame
  • Homemade popcorn
  • Hummus
  • Roasted squash or pumpkin seeds
  • Protein bites
  • Cucumber slices and carrots with greek yogurt or cottage cheese
  • Cheese cubes



After undergoing weight loss surgery, there are many changes and limitations made to your diet. This includes avoiding alcohol, carbonated drinks and refined sugar. We all get cravings for something sweet every now and then, so having to significantly cut down on sugar can be difficult. Some healthy alternatives to satisfy your sweet tooth can be:

  • Greek yogurt with vanilla extract and cinnamon
  • Raspberry lemon muffins
  • Dark chocolate peanut butter bites
  • Coconut milk chia seed pudding
  • Greek yogurt bites
  • Oatmeal cookies
  • 3-ingredient brownies

It’s not easy to stay on track when it comes to dieting after weight loss surgery. It can be difficult to know what’s OK and not OK to eat, as well as finding the time each day to prepare it all. Taking a couple of hours one day out of the week to meal prep bariatric friendly food is a great way to cut down the time and stress of it all.

If you are having trouble losing weight and want to explore your options, bariatric surgery might be right for you. To learn more about how bariatric surgery can help with your weight loss journey, click here to schedule a consultation today!


Tags: Weight Loss Surgery Support

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