Meal Plans

Meal Plans for One Week for a Back-On-Track Weight Loss Diet

Weight regain is common after hitting goal weight. It’s frustrating, but not to worry! Here’s a meal pattern that can help you get back on track if the scale starts to creep back up. This is also a great plan to follow if:

  • You’re not a weight loss surgery patient, but you want to jumpstart your weight loss.
  • You have weight loss surgery coming up, and you want to lose some weight before you start your liquid pre-op diet.
  • You’re getting close to goal weight and want to keep up the high-protein, healthy eating options.

As always, check with your doctor before starting any new meal plan!

Sample Daily Pattern: 3 meals, 2 snacks

Sample Meal Plan for Week 1, Day 1

Breakfast
Maple Brown Sugar Protein Oatmeal; 1 cup strawberries (150 calories, 14 grams protein)
Morning Snack
2 hard-boiled eggs (160 calories, 12 grams protein)
Lunch
Nacho Cheese Pasta, 1 cup steamed cauliflower (170 calories, 17 grams protein)
Afternoon Snack
1 cup sliced tomatoes; 2 teaspoons olive oil; 2 ounces mozzarella cheese; fresh basil leaves (260 calories, 8 grams protein)
Dinner
Turkey pasta bake with 3 ounces turkey breast, Protein Pasta, 1 cup broccoli florets, and Tomato Parmesan flavoring (260 calories, 42 grams protein
Totals: 1000 calories, 93 grams protein

Sample Meal Plan for Week 1, Day 2

Breakfast
Morning Shake with 1 scoop Vanilla Protein Powder, ½ banana, 1 tablespoon almond butter, 1 tablespoon chia seeds (300 calories, 17 grams protein)
Morning Snack
Mocha Espresso Protein Cookie Bites(120 calories, 12 grams protein)
Lunch
4 ounces broiled salmon; Asian broccoli slaw made with 1 cup shredded broccoli (slaw mix) and 2 tablespoons Asian dressing (330 calories, 26 grams protein)
Afternoon Snack
½ cup artichoke hearts pureed with 1 ounce blue cheese (150 calories, 9 grams protein)
Dinner
Vegetable Chili; Peanut and Caramel Protein Puffs (250 calories, 30 grams protein)
Totals: 1150 calories, 94 grams protein

Sample Meal Plan for Week 1, Day 3

Breakfast
2 ounces all-natural ham, 1 ounce mozzarella cheese, and ½ cup slices of grilled zucchini piled on ½ whole grain English muffin (230 calories, 21 grams protein)
Morning Snack
BariatricPal Hot Protein Drink – Cappuccino Vanilla (or decaf) (90 calories, 15 grams protein)
Lunch
Salad with 2 cups fresh spinach leaves, thinly sliced red onion rings, ½ cup raspberries, 3 ounces grilled chicken, ½ ounce pecans; 2 tablespoons raspberry vinaigrette (320 calories, 30 grams protein)
Afternoon Snack
1 cup sugar snap peas in pods with 1 cup plain nonfat Greek yogurt (130 calorie, 15 grams protein)
Dinner
Spaghetti and Meatballs; Side salad with lettuce and 2 tablespoons light Ranch dressing (320 calories, 16 grams protein)
Totals: 1090 calories, 97 grams protein

Sample Meal Plan for Week 1, Day 4

Breakfast
Apples and Cinnamon Protein Oatmeal mixed with ½ cup pumpkin puree, ground cinnamon, and low-calorie sweetener to taste (140 calories, 14 grams protein)
Morning Snack
Tuna salad made with 3 ounces canned tuna, ¼ cup fat-free Greek yogurt, diced onions and celery (130 calories, 24 grams protein)
Lunch
Portabello pizzas on 2 portabello mushroom caps with pizza sauce, 2 ounces shredded mozzarella cheese, and vegetable toppings such as mushrooms and red peppers (230 calories, 22 grams protein)
Afternoon Snack
Bariatric Fusion Chocolate Fudge Protein Bar (190 calories, 17 grams protein)
Dinner
Stir fry with 4 ounces shrimp or fish (such as tilapia), 2 cups vegetables such as broccoli, snow peas, water chestnuts, celery, onions, mushrooms, etc., 1 teaspoon sesame oil, 1 tablespoon light soy sauce, ginger, red pepper flakes, garlic powder; ½ cup brown rice (350 calories, 35 grams protein)
Totals: 1140 calories, 112 grams protein

Sample Meal Plan for Week 1, Day 5

Breakfast
BariatricPal Oatmeal Protein Bar (150 calories, 13 grams protein)
Morning Snack
1 cup celery sticks; 1 tablespoon peanut butter (110 calories, 5 grams protein)
Lunch
2 tablespoons fat-free cottage cheese, ½ cup diced pear, and fresh rosemary spread on a low-carb tortilla/wrap (160 calories, 13 grams protein)
Afternoon Snack
½ cup cottage cheese; ½ ounce chopped walnuts (180 calories, 16 grams protein)
Dinner
High Protein Pasta with Garlic and Herb Seasoning; 1 cup spinach; 1 2-ounce can smoked clams (320 calories, 38 grams protein)
Totals: 920 calories, 85 grams protein

Sample Meal Plan for Week 1, Day 6

Breackfast
Greek omelet with 4 egg whites, 1 cup fresh spinach, 1 ounce feta cheese, 2 tablespoons sliced olives (260 calories, 20 grams protein)
Morning Snack
1 large orange (90 calories, 2 grams protein)
Lunch
½ cup pureed cooked peas seasoned with mint, lime, cumin, and salt and pepper to taste; 1 serving Moon Chips Cheese Crunchies (130 calories, 9 grams protein)
Afternoon Snack
Kale chips: 3 cups shredded kale baked with 1 teaspoon olive oil and ½ ounce grated parmesan (190 calories, 6 grams protein)
Dinner
Stuffed zucchini boats made with 2 small zucchini stuffed with a mixture of 4 ounces ground turkey, Italian seasoning, and 1 ounce Romano cheese (330 calories, 30 grams protein)
Totals: 1000 calories, 67 grams protein

Sample Meal Plan for Week 1, Day 7

Breakfast
Strawberry High Protein Shake (240 calories, 35 grams protein)
Morning Snack
Turkey Jerky (80 calories, 14 grams protein)
Lunch
2 brown rice cakes; 2 tablespoons fat-free cream cheese; 2 ounces smoked salmon; sliced tomatoes; lettuce leaves (240 calories, 19 grams protein)
Afternoon Snack
1 cup cut melon; 2 ounces all-natural ham or turkey breast (110 calories, 11 grams protein)
Dinner
Fajitas with 3 ounces chicken breast strips, 1 cup red peppers, ½ cup onions, and 2 teaspoons olive oil; ½ cup salsa, ¼ avocado (350 calories, 28 grams protein)
Totals: 1020 calories, 107 grams protein

Sample Meal Plan for Week 2, Day 1

Breakfast
1 packet BariatricPal Protein Cereal with 1 cup plain Greek yogurt Or other Healthy Breakfast Morning Snack 
Lunch
BariatricPal Light Spicy Cheese ‘n Pasta with 1 cup of cherry tomatoes or carrot sticks Or other Healthy Lunch
Afternoon Snack
1 bag Protein Chips
Dinner
3 ounces baked chicken breast served with Quest Spaghetti tossed with 1 cup of broccoli or other Healthy Dinner

Sample Meal Plan for Week 2, Day 2

Breakfast 
BariatricPal Aloha Mango Smoothie plus 1/2 cup fat-free cottage cheese or other Healthy Breakfast Morning Snack 
Lunch
BariatricPal Vegetable Chili plus ½ small baked sweet potato or other Healthy Lunch
Afternoon Snack
2 ounces turkey breast plus 1-ounce low-fat cheese
Dinner
3 ounces of baked halibut served with ¼ roasted acorn squash and 1 cup of steamed cauliflower or other Healthy Dinner
This is a very low calorie diet. Use only
 under the supervision of your doctor.

This diet gives you about 1000-1200 calories per day. You may need more calories, especially if you are a man, if you are a taller person, or if you are especially active. If you need more calories, you can add in extra snacks. Go for protein and nutrition! Here are some suggestions for healthy snacks. Each has 100 to 150 calories, and at least 10 grams of protein.