Meal Plans

Meal and Snack Suggestions

Great Post-Workout Snacks (mixture of protein for muscle recovery and carbs to replenish fuel stores)

  • Baked potato with cheddar cheese
  • Sweet potato with Greek yogurt
  • Grilled chicken or cottage cheese with ½ an English muffin
  • Apple or pear with cashew butter
  • Banana and a hard-boiled egg
  • Cereal and milk
  • Carrot sticks with bean dip
  • A glass of milk

Marked for gluten free (GF), vegetarian (V), vegan (VG), dairy free (DF)

100 (or Fewer) Calorie Snacks

  • Beef, turkey, or other lean meat snack – GF, DF
  • 1 cup watermelon and 1 ounce low-fat feta cheese – GF, V
  • 1 bag BariatricPal Lite Bite Pretzel Twists plus 2 tablespoons fat-free cream cheese – V
  • 1 hard-boiled egg plus ½ cup cherry tomatoes – GF, V, DF
  • Baked garbanzo beans: ½ cup canned garbanzos spritzed with olive oil spray and roasted until dry – GF, V, VG, DF
  • 1 cup celery dipped into salsa made with stewed tomatoes, cut peaches or watermelon, cilantro, diced onion, lime juice, red pepper flakes (for heat), and garlic – GF, V, VG, DF
  • 1 cup red pepper strips with 2 tablespoons hummus – GF, V, VG, DF
  • Coffee pops with Greek yogurt, instant coffee, and your choice of low-calorie sweetener. Freeze. GF, V
  • Cheesecake Pudding – V

200 (Approximately) Calorie Snacks

  • 1 package Sour Cream and Onion Crunch O’s with 2 tablespoons low-fat cream cheese – GF, V
  • ½ whole wheat or gluten-free whole-grain English muffin with ¼ cup pizza or tomato sauce and 1 ounce cheddar cheese – GF, V, VG, DF
  • 1 medium pear with 1 ounce blue cheese – GF, V
  • Snack mix with BariatricPal Cinna Crunch n’ Chocolate Protein Snack and 2 tablespoons pistachio nuts – GF, V, VG
  • 1 Protein Cookie – Chocolate Chip with Chocolate Drizzle plus ½ cup blueberries – V, VG, DF
  • 1 small banana and 1 cup Greek yogurt – GF, V
  • 1 cup baby carrots with 2 tablespoons peanut butter – GF, V, VG, DF
  • Savory pinwheel roll-ups: spread 1 small low-carb high-fiber tortilla/wrap with 2 tablespoons fat-free cream cheese. Layer on 2 ounces all-natural turkey breast, and sprinkle shredded lettuce on top. Roll up the tortilla and slice into pinwheels.

300 (Approximately) Calorie Meals

  • Tofu scramble with 1 cup firm tofu, 1 cup mixed chopped veggies such as tomatoes, onions, broccoli, and snow peas, and 2 teaspoons flaxseed oil – GF, V, VG, DF
  • Scrambled eggs with 2 egg whites, 1 whole egg, 1 cup sliced mushrooms, 2 ounces diced lean all-natural ham; BariatricPal Protein Blueberry Pancakes
  • Smoothie with 1 container vanilla Greek yogurt, ½ banana, 2 tablespoons flax seeds, ½ cup pumpkin, cinnamon, and your choice of low-calorie sweetener. V
  • ½ cup low-fat cottage cheese mixed with Honey Nut Protein Cereal; 1 cup cut cantaloupe
  • Vegetable Omelet with 3 ounces vegetarian breakfast sausage and 1 cup blueberries – V
  • Minestrone soup made with BariatricPal Protein Soup – Tomato, ½ cup kidney beans, and 1 cup diced cooked veggies (such as tomatoes, celery, onions, and red peppers); served with 1 slice whole-grain wheat or gluten-free whole grain bread – GF, V, VG, DF
  • Seafood pasta toss with High Protein Gluten-Free Pasta, Garlic and Herbs Sauce, 3 ounces peeled shrimp or canned clams or crab meat, and 1 cup broccoli florets – GF, DF
  • Vegetarian stuffed cabbage with large cooked cabbage leaves surrounding a filling made from Sloppy Joe Mix, grated cooked zucchini, and ½ cup tomato sauce; served with 1 medium baked sweet potato – V, VG, DF

400 (Approximately) Calorie Meals

  • Breakfast frittata with 2 eggs, 2 cups spinach, and 1 cup cooked diced sweet potato – GF, V, VG, DF
  • Sweet pinwheel roll-ups: spread 1 large low-carb high-fiber tortilla/wrap with 2 tablespoons peanut or almond butter. Add your choice of thinly sliced banana (1/2 banana) or 1 small diced apple or 1 cup blueberries. Optional: cinnamon. Roll up the tortilla and slice into pinwheels. V, VG, DF
  • 1 portabello mushroom cap stuffed with ¼ cup seasoned whole grain bread crumbs, 1 ounce parmesan cheese, and 3 ounces lean ground turkey, and roasted with 1 teaspoon olive oil
  • Skillet mix with ½ cup cooked brown rice, 3 ounces chicken breast, lean ground turkey, or soy crumbles, and 1 cup of sliced zucchini or yellow summer squash, seasoned with Tex Mex Flavor Sauce and topped with 1 ounce jack cheese and salsa (skip the cheese to make it dairy-free and 300 calories)
  • Cheesy mashed cauliflower with 1 cup pureed cauliflower, 1 ounce feta cheese, 1 ounce parmesan cheese, nutmeg, and black pepper and salt to taste; ½ cup cooked barley – GF, V

500 (Approximately) Calorie Meals

  • 1 cup skim milk; BariatricPal Protein Cereal – Cinnamon Vanilla; ½ cup sliced mango or peaches; ¼ cup pecans – V
  • Chocolate Chip Pancakes with 1 ounce dark chocolate (optional: vegan) melted on top; topped with 1 ounce chopped walnuts; 1 cup sliced strawberries – V, VG, DF
  • Burrito on a large low-carb, high-fiber wrap with ½ cup fat-free vegetarian refried beans, 3 ounces cooked shredded chicken with taco seasoning, grilled onions and bell peppers, ¼ avocado, sliced, and 2 tablespoons sliced black olives - DF
  • Stuffed bell peppers: 2 bell peppers with filling made from ½ cup cooked quinoa, 3 ounces lean ground turkey, 1 ounce parmesan cheese, ½ cup pureed eggplant, and Italian seasoning – GF
  • Hearty soup with BariatricPal Protein Soup – Beef Bouillon, 3 ounces lean beef chunks, ½ cup cut potatoes, ½ cup cut sweet potatoes, ½ cup carrot chunks, and ½ cup onion pieces – DF
  • Chicken burger with 3 ounces lean ground chicken (substitute soy crumbles to make it vegetarian), lettuce, and tomatoes on 1 whole grain hamburger bun; butternut squash fries with 1 cup butternut squash cut in strips and baked with 2 teaspoons olive oil; coleslaw with 1 cup shredded cabbage and 2 tablespoons slaw or Asian dressing – DF
All meal plans are to be used only with the approval of your doctor and nutritionist. BariatricPal is not responsible for any potential side effects of following these meal plans, which could include but are not limited to nutritional inadequacies or unsatisfactory weight loss. BariatricPal is not responsible for the accuracy of calorie and protein counts or the foods and beverages permitted on each stage of the pre-op and post-op weight loss surgery diets.