Back-on-Track Meal Plan
Weight regain can be frustrating, but don't be too hard on yourself! You've come to the right place to dust yourself off and get back in the proverbial saddle! And we're here to help.
Our sample plan below has been designed to help you kickstart weight loss, and to act as a guide when you're creating your own variations. This plan is also great for pre-op patients who want to prepare for a Liver Shrinking Diet required by their surgeon, or post-op patients who are getting close to their goal weight, but need an extra push to cross the finish line.
Back-on-Track, Day 1
Breakfast (150 calories, 14g protein)
- BariatricPal Maple Brown Sugar Oatmeal
- 1 cup strawberries
Morning Snack (160 calories, 12g protein)
- 2 hard-boiled eggs
Lunch (160 calories, 20g protein)
- High-Protein Creamy Chicken Pasta
- 1 cup steamed cauliflower, salted
Afternoon Snack (260 calories, 8g protein)
- Caprese Salad: 1 cup sliced tomatoes, 2 ounces mozzarella cheese, fresh basil leaves, 2 tsp olive oil drizzle, salt & pepper to taste
Dinner (200 calories, 10g protein)
- High-Protein Vegetable Chili with Beans
- ¼ avocado, sliced
- 2 Tbsp reduced fat sour cream
DAILY TOTALS: 930 calories, 64 grams protein
Back-on-Track, Day 2
Breakfast (284 calories, 37g protein)
- BariatricPal Protein Shake Meal Replacement, Chocolate
- 1 cup raspberries
Morning Snack (160 calories, 15g protein)
Lunch (330 calories, 26g protein)
- 4 ounces broiled salmon
- Asian Broccoli Slaw: 1 cup shredded broccoli (slaw mix) and 2 Tbsp Asian Dressing
Afternoon Snack (130 calories, 20g protein)
Dinner (220 calories, 12g protein)
DAILY TOTALS: 1,124 calories, 110 grams protein
Back-on-Track, Day 3
Breakfast (230 calories, 21g protein)
- Open Face Breakfast Sandwich: 2 ounces diced ham, 1 ounce mozzarella cheese, ½ cup cooked & sliced zucchini piled on ½ whole grain English muffin
Morning Snack (90 calories, 15g protein)
Lunch (320 calories, 30g protein)
- Salad: 2 cups fresh spinach, thinly sliced red onion, ½ cup raspberries, 2 ounces grilled chicken, ½ ounce pecans, 2 Tbsp raspberry vinaigrette
Afternoon Snack (130 calories, 15g protein)
- 1 cup sugar snap peas in pod
- 1 cup plain nonfat Greek yogurt
Dinner (300 calories, 16g protein)
- BariatricPal Protein Entree - Cheese Steak Macaroni
- Side Salad: Romaine, tomato, cucumber, 2 Tbsp light ranch dressing
DAILY TOTALS: 1,070 calories, 97 grams of protein
Back-on-Track, Day 4
Breakfast (140 calories, 20g protein)
- Apple Cinnamon Protein Oatmeal (mixed with ½ cup pumpkin purée, ground cinnamon, and low-calorie sweetener to taste)
Morning Snack (130 calories, 24g protein)
- Tuna Salad: 3 ounces canned tuna, ¼ cup plain nonfat Greek yogurt, diced onions & celery
Lunch (230 calories, 22g protein)
- Portobello Pizzas: 2 large portobello mushroom caps topped with pizza sauce, 2 ounces nonfat shredded mozzarella, diced red peppers
Afternoon Snack (225 calories, 18g protein)
Dinner (350 calories, 35g protein)
- Stir Fry: 4 ounces shrimp, 2 cups vegetables (such as broccoli, snow peas, celery, onions, mushrooms, etc), 1 tsp sesame oil, 1 Tbsp light soy sauce, ginger, red pepper flakes, garlic powder, ½ brown rice
DAILY TOTALS: 1,075 calories, 119 grams protein
Back-on-Track, Day 5
Breakfast (150 calories, 15g protein)
Morning Snack (110 calories, 5g protein)
- 1 cup celery sticks
- 1 Tbsp peanut butter
Lunch (160 calories, 13g protein)
- 2 Tbsp nonfat cottage cheese & ½ cup diced pear on a low-carb tortilla
Afternoon Snack (180 calories, 16g protein)
- ½ cup cottage cheese
- ½ ounce chopped walnuts
Dinner (240 calories, 23g protein)
- BariatricPal Protein Pasta Entree - Creamy Fettuccini Alfredo
- 1 (2-ounce) can smoked clams
- 1 cup spinach
DAILY TOTALS: 920 calories, 85 grams of protein
Back-on-Track, Day 6
Breakfast (260 calories, 20g protein)
- Greek Omelet: 4 egg whites, 1 cup fresh spinach, 1 ounce feta cheese, 2 Tbsp sliced olives
Morning Snack (90 calories, 2g protein)
- 1 large orange
Lunch (130 calories, 15g protein)
Afternoon Snack (160 calories, 16g protein)
Dinner (330 calories, 30g protein)
- Stuffed Zucchini Boats: 2 small zucchini stuffed with 4 ounces ground turkey, Italian seasoning, and 1 ounce Romano cheese
DAILY TOTALS: 970 calories, 83 grams of protein
Back-on-Track, Day 7
Lunch (240 calories, 19g protein)
- 2 rice cakes, 2 Tbsp nonfat cream cheese, 2 ounces smoked salmon, sliced tomato & lettuce leaves
Afternoon Snack (110 calories, 11g protein)
- 1 cup cut melon
- 2 ounces ham or turkey breast
Dinner (350 calories, 107g protein)
- Fajitas: 3 ounces chicken breast strips, 1 cup red peppers, ½ cup onions, 2 tsp olive oil; ½ cup salsa, ¼ avocado
DAILY TOTALS: 1,020 calories, 107 grams of protein
This is a very low calorie diet.
Use only under the supervision of your doctor.
Use only under the supervision of your doctor.
This diet provides you with fewer than 1,200 calories per day. You may need more calories, especially if you are very active. If you need more calories, you can add in extra scheduled snacks. High-Protein Snack Ideas:
- Meat Jerky
- Protein Bar
- Low-Fat Cheese
- Celery Sticks with 2 Tbsp Peanut Butter
Meal Plans: