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Meal Plans

Below are a plethora of meal plans to help individuals achieve weight loss.  To put it simply, weight is controlled by calories.  Increase calorie consumption and remain consistent with minimal physical activity, expect weight gain. Decrease calorie consumption and/or burn calories through exercise, expect weight loss. Regardless of weight gain or weight loss, weight changes with consistencies in diet and/or physical activity. When planning to achieve any nutritional goal, it is important to remain as consistent as possible in your approach. It takes time to show true weight loss and significant changes. Your weight will change daily due to fluid shifting, (drink fluids & urinate, you'll notice the weight differences throughout the day.)  

For Bariatric Patients, always refer back to your Bariatric program, Bariatric surgeons, nurse practitioners, dietitians, & psychologists. They have worked with you throughout, know you medical history, and have nutritional goals/recommendations that may alter from ours. So, just ask them to check us out and see what they think.  Regardless, Bariatric patients have daily nutritional goals that must be met starting the day after surgery until they leave this earth. Due to the nature of Bariatric surgery they will require specific amounts of fluids, proteins, vitamins & minerals to consume each day, recommended to them by their Bariatric team.  

For Example:

Most Bariatric patients are recommended to consume at least 64 ounces of fluids per day (unless on a fluid restriction). These fluids must be diet/zero calorie (to avoid excess calories & dumping syndrome) & non-carbonated to avoid their pouch/stomach from stretching. 

They may also be given a recommended range of proteins to consume each day, ranging between 60-120+ gm of protein daily. Most typically 60-80 gm & 80-100 gm per day.

They also must take vitamins and mineral supplements recommended by their Bariatric team, to avoid vitamins & mineral deficiencies. 

To Achieve weight loss:

It is recommended that Bariatric post-operative patients remain between 700-1000 calories per day until goal weight is reached. If physical activity becomes apart of the routine, calories would be adjusted to compensate. Once goal weight is achieved daily calorie goal gets increased to aid with stabilizing weight. Daily goals for fluids, protein, vitamins, & minerals remain the same and are vital to remain nutritionally sound. Bariatric post-ops not meeting daily needs can suffer from hair loss, bone density loss, loss of teeth, neurological, muscle wasting, etc. Not fun and totally avoidable with consistency in diet.  

If exercising, additional calories are added, but not exceeding calories burned.  That wouldn't make sense to exercise, burn 500 calories & eat 700 calories in Ben & Jerry's. It's all a numbers game.

Quick Tips:

  1. Eat within the first 2 hours of waking up, regardless of what time you wake up. Get your metabolism going. Doesn't have to be a meal, but coffee doesn't count. You will notice a difference in appetite throughout the day.
  2. Stay hydrated! Helps with appetite, body can confuse hunger (salty/sweet cravings) for dehydration. Consume >64 ounces of caffeine-free, diet/zero calorie beverages. (Crystal light, Mio drops, PoweradeZero, G2, etc.)
  3. Consume 3 Meals per day. Don't spend all day snacking! Should have an actual meal every 4-6 hours or so. This will help with consistency & planning as well as appetite & prevent consuming larger meals. People that skip meals typically overcompensate by consuming a larger portioned, higher calorie meal and/or snacking. 
  4. Track if you're serious. If you're serious about long term weight loss and don't mind the task of tracking everything you put in your mouth everyday, track with a calorie counting app.  They are extremely helpful and educational.

Quick Links:

About 1,000 Calories per Day Meal Plans

 
The "No-Brainer"
About 1,000 Calories & about 90 gm Protein per day
The "Not a Breakfast Person"
About 1,000 Calories & about 90 gm Protein per day
The "Not a Breakfast Person"
About 1,000 Calories & about 90 gm Protein per day
The "Bari-Mixer"
About 1,000 Calories & about 90 gm Protein per day

About 1,500 Calories per Day Meal Plans

 
The "Duplicate-A-Day or Mix & Match"
About 1,500 Calories & about 110+ gm Protein per day

About 2,000 Calories per Day Meal Plans

 
Coming Soon... Until then, add 500 calories to a 1500 calorie day. 

Snack Lists

Rule of Thumb: Only snack to hold you over til your next meal, if needed.  Check hydration status & choose low calorie snacks (Less than 200 calories per serving) with high amount of protein vs fat. Read labels! 2 Tablespoons of Peanut butter= 190 calories, 16 gm FAT, 7 gm protein- not ideal.
 

Pick 'em Lists

 
Use the meal plans & choose from the coordinating lists below to help build your meals.