Bariatric Lifestyle Meal Plan

This meal plan is designed to provide the nutrients needed to help keep you full and
satisfied throughout the day.

Starch Starch Starch

Protein Protein Protein
1-2 servings 1-2 servings 1-2 servings

Fruit/vegetable Vegetable Vegetable

Breakfast Lunch Dinner

Eat 3 well balanced meals daily plus at least 1 snack as needed.
Strive to build a meal plan that includes all of the food groups and is low in fat and sugar.

Meal Planning: 3 Simple Steps

1. Plan for meals
Create a menu. Think about what you will be eating during the week. Ensure that you have balanced
meals. Each food group contributes different nutrients that are needed for good health.

2. Prepare for meals

Create a shopping list from your meal plan. Shop from your lists. Do some preparation ahead of time.

3. Follow a routine
Eat meals at regular intervals every day. When you follow an eating schedule, you are less likely to eat the
food you should avoid. You will burn more calories and your metabolism will work more efficiently.

Important Tips to Remember

• Eat protein first • Continue to use scale/measuring cups for accuracy
• Eat within 1-2 hours after waking up • Don’t drink with meals
• Schedule small meals approximately every 3-4 hours • Do NOT drink carbonated beverages (i.e. soda)
• Chew foods well and eat slowly (at least 30 minutes) • Sip fluids slowly
• Eat until satisfied or have met meal size • Continue taking your vitamin/mineral supplements daily
• Keep portion sizes small • Do NOT Smoke

Schedule your annual checkups for the rest of you life.

If you are struggling at any time, we encourage you to make an appointment with our dietitian.
 Food Groups Daily Servings
Protein 8-9 ounces
Daily Meal Plan and Sample Menu Fruits 1-3 servings
Vegetables 3+ servings
Starches 3-6 servings
Breakfast Fats 4-5 servings

¼ cup nuts Protein Starch ½ cup cooked unsweetened oatmeal

1 cup fresh or frozen berries Fruit

Snack

Low fat cheese stick

or light low fat yogurt
Lunch

3 oz. tuna Protein Starch ½ cup black beans

Salad with unlimited non-starchy Vegetable

vegetables; 2 T. reduced fat salad dressing
Snack
Medium apple (sliced)
+ 1 hard boiled egg
Dinner

3 oz. pork loin or chicken Protein Starch ½ cup sweet potato

1 cup broccoli Vegetable

+ 1 t. butter to prepare

Drink fluids between meals and snacks. Stop drinking 30 minutes before and during eating. Wait 30
minutes after eating to take a drink.
Protein
8-9 ounces protein or protein equivalents per day

Recommended Foods/Serving Size Foods to Avoid

Lean Meats, Poultry & Seafood Meats, Poultry & Seafood
Chicken (no skin) 3 oz. Poultry skin
Turkey (no skin) 3 oz. Duck
Fish/Seafood 3 oz. Goose
Water packed tuna 3 oz. Wings
Venison 3 oz. Dark meat
Lean beef, pork or veal 3 oz. Fish fry
• Bake, broil or grill loin or round cuts Battered fish
Canadian bacon 3 oz. Fish canned in oil
Breaded meats
Meat Substitutes Spareribs
Eggs Hot dogs
• Egg whites 2 = 1 oz. Bacon
• Whole egg (with yolk) 1 = 1 oz. Sausage
• Eggbeaters ¼ cup = 1 oz. Pepperoni
Legumes (Beans) ½ cup = 1 oz. Ham hocks
Peanut butter/nut butter 2 T. = 1 oz. Prime cuts of beef
Veggie burger 1 patty = 2 oz. Well-marbled meats
Bean based soup 1 cup = 1 oz. Chuck
Tofu ½ cup = 1 oz. Salami
Nuts ¼ cup = 1 oz. Bologna
Quinoa 1 cup = 1 oz. protein Liverwurst
& 2 starches
Dairy
Dairy (Low Fat) Whole milk
Milk (1% or fat free) 8 fluid oz. = 1 oz. 2% milk
Lactaid (1% or fat free) 8 fluid oz. = 1 oz. Chocolate milk
Soy Milk 8 fluid oz. = 1 oz. Regular cheese
Cheese (low fat) 1 oz. = 1 oz. 4% milk fat cottage cheese
Ricotta cheese (low fat) ½ cup = 2 oz.
Cottage cheese (low fat) ½ cup = 2 oz.
Yogurt (with 9 grams of added sugar or less)
• Flavored, light 6-8 oz. = 1 oz.
• Flavored Greek, low fat 6 oz. = 2 oz.
• Plain, low fat 6-8 oz. = 1 oz.
• Plain Greek, low fat 6 oz. = 2 oz.

Adequate daily protein intake is essential for optimum nutrition, recovery and long-term health.
Vegetables & Fruits
Vegetables: 3 or more servings daily
Fruits: 1-3 servings daily
Recommended Foods/Serving Size
Non-Starchy Vegetables 1 cup raw or Fruit Serving size
1/2 cup cooked Fresh fruit 1 medium
Dark green. Fresh berries 1 cup
• Broccoli Melon cubes 1 cup
• Greens Grapes 15
• Dark green leafy lettuce Canned fruit; packed in water or juice ½ cup
• Spinach Frozen fruit; no sugar added 1 cup
Dried fruit 2 Tablespoons
Red & Orange Vegetables Fruit juice; no sugar added 4 [Link].
• Carrots
• Red Peppers
• Tomatoes

Other vegetables
• Asparagus
• Beets
• Brussel sprouts
• Cabbage Foods to Avoid
• Cauliflower
• Celery • Vegetables prepared in cream or cheese sauce.
• Cucumbers
• Eggplant • Leafy green vegetables cooked with fatty meats.
• Green or wax beans
• Mushrooms • Fried vegetables
• Okra
• Onions
• Turnips

Satisfy your appetite by choosing more vegetable servings and filling ½ your plate with them.
Vegetables increase fiber intake.
Starch
3-6 servings daily
Recommended Foods/Serving Size Foods to Avoid

Starchy Vegetables Pasta/rice dishes with butter, cream, or cheese sauce

Corn ½ cup Chow mein noodles
Peas ½ cup Ramen noodles
Potatoes ½ cup Fried rice
Sweet Potato ½ cup Biscuits
Winter Squash ½ cup Croissants
Legumes ½ cup Donuts
• Beans Danish
• Kidney beans Muffins
• Lentils French fries
• Lima beans Home fries
Lentil/Bean soup 1 cup Any fried starch
Tropical root vegetables ½ cup
• Plantain
• Yucca

Cooked Whole Grains

Quinoa ½ cup
Millet ½ cup
Oats ½ cup
Farro
Amaranth
½ cup
½ cup
Tips:
Barley ½ cup • Limit starch at each meal to 2 servings
Einkorn ½ cup • Choose whole grain products
Wild Rice ½ cup • Make starchy root vegetables and whole
Broth or Tomato based canned soup 1 cup grains your first choice
98% fat free cream soup 1 cup • Choose wild rice, long grain, brown or black
(made with fat free milk) rice
• Choose cereals with 2+ grams of fiber
Cooked pasta ½ cup
Cooked rice ½ cup • Avoid and/or limit your intake of processed
Instant hot cereal ½ cup grains
Cold Cereal (no sugar coating) 1 cup
Bread (2+ grams of fiber) 1 slice
Small Bagel ½ small
Pancake (1) 4 inch
Waffle (1) 4 inch
English muffin ½
Hamburger roll ½
Tortilla (1) 6 inch
Pita (1) 6 inch
Fats
4-6 servings daily
Recommended Foods/Serving Size Foods to Avoid

Butter or margarine 1 teaspoon Fat back

Light margarine 1 Tablespoon Pork rinds
Mayonnaise 1 teaspoon Lard
Light mayonnaise 1 Tablespoon Palm oil
Salad dressing 1 Tablespoon Heavy cream
Reduced fat salad dressing 2 Tablespoon Half & half
Oils Whipped topping
• Avocado 1 teaspoon Sour cream
• Canola 1 teaspoon Cream cheese
• Grapeseed 1 teaspoon
• Olive 1 teaspoon
• Peanut 1 teaspoon
• Sesame 1 teaspoon
Seeds 1 Tablespoon
• Chia
• Pumpkin
• Sunflower
Ground flaxseed 1 Tablespoon
Parmesan cheese 2 Tablespoon
Light sour cream 2 Tablespoon
Light cream cheese 2 Tablespoon
Nuts 2 Tablespoon
Peanut butter/nut butter 1 Tablespoon
Avocados 2 Tablespoon
Large olives 8
Hummus 2 Tablespoon

Miscellaneous - Use to Add Flavor Added Sugars to Avoid:

Sugar free jam/jelly 2 Tablespoon Brown sugar
Sugar free syrup 2 Tablespoon Corn Syrup
Mustard/Herbs/Spices As desired High fructose corn syrup
Calorie free sweetener As desired Honey
Sugar free jello/popsicles Jam/Jelly
Maple syrup
Molasses
Sugar

Closely monitor portion sizes as fat is the most concentrated source of calories.
Read food labels to check for added sweeteners and avoid those with ingredients on the unapproved list .
Snacks
Snacks should be <150 calories, <5 grams of fat, <9 grams of added sugar.
Include protein and high fiber foods to help satisfy appetite longer.
To Keep appetite satisfied, add snack when meals are more than 4 hours apart.

Sugar free, homemade pudding with

1 rice cake + 1 Tablespoon nut butter
1 cup low fat milk

1 small fruit + 1 Tablespoon nut butter 2 hard boiled eggs + carrots

Raw vegetables + ¼ cup hummus 10 walnut halves + ½ banana

Light low fat yogurt + small piece of

10 almonds + ½ cup grapes
fresh fruit

1 oz. low fat cheese + 10 almonds 1 mini snack bag low fat popcorn

2 Tablespoon reduced fat salad 8 oz. drinkable yogurt (<10g added

dressing+ raw vegetables + 1 oz. low sugar)
fat cheese

½ cup 1% cottage cheese + ½ cup Stay away from:

canned fruit (packed in water or juice) • Cakes
• Candy
• Chips
Celery sticks + 1 Tablespoon nut butter • Crackers
• Cookies
• Ice Cream
• Pastries
Baby carrots + ¼ cup hummus • Pies
• Pretzels
• Protein bars
Tips for Success

Remember… Stay Active!

• The foods you eat should be as healthy as possible. Your You must burn calories, build muscle mass and increase your
small stomach pouch can only hold about 1 – 1 ¼ cup of metabolism. You will increase your chance of success if you:
food. Your goal is to obtain the highest quality nutrients • Establish a weekly fitness routine
with minimal volume of food. • Strive to be physically active at least 1 hour per day
• Your meal plan needs to be high in protein, vitamins and • Walk or ride a bike to locations whenever possible
other important nutrients to be successful in maintaining a • Take the stairs instead of the elevator
healthy lifestyle. • Park further away from entrances in parking lots
• Plan meals and snacks that combine carbohydrate foods
with protein, fiber and a small amount of fat. This will be
best to satisfy your hunger.
• A well planned meal should satisfy feelings of hunger for Use a Food Journal.
3-4 hours and provide the energy you need as you go • It is recommended that you keep a food diary and
through your day. calculate the amount of protein you are consuming.
• If you are unable to consume at least 60 grams of protein
on your meal plan, you can continue to supplement 1
protein drink daily. Download app
Code 410366
Monarch Support Group
Meetings are once a month. Anyone who has had or is
considering bariatric surgery may attend. Foods to Avoid:
Register for meetings: [Link] Beverages: Liquids will pass though the reduced stomach
pouch quickly and you will not feel full.
Potential Problem Foods: • High calorie drinks
Some foods have difficulty passing through the opening of the • Drinks made with sugar
stomach and may cause blockage if not chewed well. These • Alcohol
foods include: • Milkshakes
• Red meat (beef and pork) • Specialty coffees
• Shrimp • Soda
• Untoasted or doughy bread • Juice – no more than ½ cup daily
• Pasta
• Rice High Fat Foods: Do not fill up on foods that are high in
• Peanut butter calories and low in nutritional value.
• Dried fruit • Fast food
• Nuts • Fried foods
• Coconut • Creams and gravies – or foods made with them
• Popcorn • High fat dairy (cheese, ice cream, etc.)
• Greasy or fried foods • Junk food (chips, etc.)
• Seeds/skins of fruits and vegetables • Desserts (cakes, cookies, donuts, pastries, chocolate)
• Membrane of citrus fruits • High fat meats (bacon, sausage)
• Fibrous vegetables (asparagus, celery, corn)* • High fat casseroles
If you would like to eat fibrous foods once in a while, then you • High fat convenience food (frozen pizza, boxed meals)
must cook them well, cut them small and chew thoroughly.
Healthy Shopping List
Vegetables Starchy Vegetables Fruits
Fresh, frozen or canned. ___ Beans/legumes Fresh, frozen, dried or canned
Canned veggies with <140mg sodium. (canned fruit must be packed in its own juice)
___ Corn
___ Peas ___ Apples
___ Artichoke
___ Plantains ___ Applesauce (Natural)
___ Asparagus
___ Potato (White & Sweet) ___ Apricots
___ Bean Sprouts
___ Pumpkin ___ Bananas
___ Beets
___ Winter Squash ___ Blackberries
___ Broccoli
___ Brussel Sprouts ___ Blueberries
___ Cabbage
Dairy ___ Cantaloupe
___ Carrots ___ Cherries
All dairy should be low fat or fat free.
___ Cauliflower ___ Clementine
Choose cheeses with 1% or fat free milk.
___ Celery ___ Cranberries
___ 1% or Fat Free Milk ___ Dates
___ Cherry Tomatoes ___ Low Fat Lactaid Milk
___ Collard Greens ___ Figs
___ Low Fat Soy Milk ___ Fruit Cocktail
___ Cucumber ___ Low Fat Cheese
___ Eggplant ___ Grapefruit
___ Low Fat String Cheese ___ Grapes
___ Escarole ___ Low Fat Ricotta Cheese
___ Green/Wax Beans ___ Honeydew Melon
___ 1% Cottage Cheese ___ Kiwi
___ Jicama ___ Low Fat Pudding
___ Kale ___ Lemon
___ Low Fat Yogurt, Plain ___ Lime
___ Kohlrabi ___ Light Yogurt, Flavored
___ Leeks ___ Mandarin Oranges
___ Low Fat Greek Yogurt, Plain ___ Mango
___ Lettuce ___ Low Fat Greek Yogurt, Flavored
___ Mushrooms ___ Nectarines
___ Mustard Greens ___ Oranges
Fats ___ Papaya
___ Okra
___ Onions ___ Avocado ___ Peaches
___ Pea Pods ___ Butter/Margarine ___ Pears
___ Peppers ___ Hummus ___ Pineapples
___ Radishes ___ Light/Fat Free Cream Cheese ___ Plums
___ Rhubarb ___ Light/Fat Free Mayo ___ Pomegranate
___ Romaine Lettuce ___ Light Miracle Whip ___ Raisins
___ Sauerkraut ___ Light/Fat Free Sour Cream ___ Raspberries
___ Scallions ___ Light Tub Margarine ___ Strawberries
___ Spinach ___ Reduced Fat Salad Dressing ___ Tangerines
___ Sugar Snap Peas ___ Oils: Canola, Olive, Safflower ___ Watermelon
___ Summer Squash
___ Swiss Chard Condiments
___ Tomato
___ Cooking Spray
___ Turnip Greens
___ Herbs/Seasonings
___ Water Chestnuts
___ Salsa/Mustard/Horseradish
___ Zucchini
___ Spray Butter/Margarine
___ Sugar-Free Jelly/Jam/Syrup
___ Sugar Substitute
 Healthy Shopping List
Breads & Grains Meat & Poultry Fish
The first ingredient should be: whole wheat, Trim visible fat and remove skins. Fresh, frozen (without breading) or water-packed
multigrain, cracked wheat, oat, rye or millet on a canned fish.
Lean Ground Beef: 90%-95% lean ___ Catfish
whole grain product.
Leanest Roast ___ Clams
___ Amaranth
___ Arm Roast ___ Cod
___ Barley
___ Chuck Shoulder ___ Crab
___ Brown Rice
___ Top Loin ___ Haddock
___ Buckwheat
___ Top Sirloin ___ Herring
___ Bulgar
Leanest Steaks ___ Lobster
___ Einkorn
___ Bottom Round ___ Mussels
___ Farro
___ Round Eye ___ Oysters
___ Millet
___ Round Tip ___ Salmon
___ Pumpernickel Bread
___ Top Round ___ Sardines (Water-packed)
___ Quinoa
Leanest Pork ___ Scallops
___ Rye Bread
___ Center Loin ___ Shrimp
___ Wheat Bread
___ Ham/Canadian Bacon ___ Tilapia
___ Wheat Tortilla
___ Pork Loin ___ Trout
___ Whole Grain Crackers
___ Tenderloin ___ Tuna (Water-packed)
___ Whole Wheat Pasta
Chicken/Turkey
___ Whole Wheat Pita
___ 90% Lean Ground
___ Wild Rice
___ Chicken Breast (Skinless)
Beans & Legumes
Cereals ___ Turkey (Cutlet, Skinless)
___ Chick Peas
Deli Meat: use 97% Lean
___ Black Beans
Choose whole grain cereals with <6 grams of ___ Ham
sugar and 3+ grams of fiber per serving. ___ Black-eyed Peas
___ Lean Roast Beef
___ Edamame
___ All Bran ___ Turkey
___ Kidney Beans
___ Cheerios (Original) Other
___ Lentils
___ Cream of Wheat ___ Eggs
___ Lima Beans
___ Fiber One ___ Eggs Whites/ Beaters
___ Navy Beans
___ Grits ___ Soy Products
___ Pinto Beans
___ Kashi Go Lean ___ Tofu
___ Split Peas
___ Oatmeal (Unsweetened) ___ Veggie Burger
___ Soy Beans
___ Shredded Wheat ___ White Beans
___ Steel Cut Oats Nuts & Seeds
___ Whole Grain Cereal Beverages
___ Almonds ___ Pine Nuts
Frozen Entrees ___ Cashews ___ Pistachios
___ Chia Seeds ___ Pumpkin ___ Decaf. Coffee/Tea
Only recommended to use if necessary – ___ Flax ___ Soy Nuts ___ Flavored Water
no more than 1-2x per week. (sugar-free, non carbonated)
___ Hazelnuts ___ Sunflower
___ Healthy Choice ___ Nut Butter ___ Walnuts ___ Herbal Tea
___ Lean Cuisine ___ Peanuts ___ Water
___ Smart Ones ___ Peanut Butter
___ Weight Watchers ___ Pecans