Meal Plans

Meal Plans for One Week for a Weight Loss Maintenance Diet

Congratulations on getting to goal weight! Now your goal is to stay at this weight and prevent weight regain. This meal plan can help you do that.

Sample Daily Pattern: 3 meals, 3 snacks

Sample Meal Plan for Week 1, Sample Day 1

Breakfast
Cheesy Garden Scramble with 2 large eggs, 1 ounce cheddar cheese, chives, 1 cup diced tomatoes, and ¼ cup avocado slices (350 calories, 22 grams protein)
Morning Snack
1 cup fat-free Greek yogurt with 1 cup raw vegetables (your choice, such as broccoli, cauliflower, bell peppers, celery, snow peas, etc.) (130 calories, 14 grams protein)
Lunch
BariatricPal Protein Soup – Broccoli and Cheddar with an extra 1 cup cooked chopped broccoli and 1 ounce shredded cheese; BariatricPal Lite Bites (360 calories, 33 grams protein) 1 ounce cheddar cheese (190 calories, 22 grams protein)
Afternoon Snack
1 large apple plus 1 ounce walnuts (300 calories, 5 grams protein)
Dinner
Stuffed eggplant with 1 medium eggplant, 4 ounces ground turkey (or beef or soy crumbles), 1/3 cup whole wheat bread crumbs, Italian seasoning; 1 ounce mozzarella cheese melted on top; ½ cup tomato sauce (520 calories, 35 grams protein)
Evening Snack
Kay’s Naturals Protein Cookie Bites – Mocha Espresso (120 calories, 12 grams protein)
Totals: 1780 calories, 121 grams protein

Sample Meal Plan for Week 1, Sample Day 2

Breakfast
BariatricPal Hot Protein Breakfast – Maple and Brown Sugar Oatmeal made with skim milk; 2 tablespoons peanut (or almond) butter (380 calories, 30 grams protein)
Morning Snack
Quest Nutrition Protein Bar – Cookies and Cream (180 calories, 21 grams protein)
Lunch
“Naked Burrito Bowl” with ½ cup nonfat refried beans, 3 ounces shredded chicken breast with taco seasoning, 1 cup shredded lettuce, ½ cup diced tomatoes, 2 tablespoons salsa, ¼ cup guacamole (360 calories, 33 grams protein)
Afternoon Snack
1 medium pear plus 1 ounce blue cheese (200 calories, 7 grams protein)
Dinner
4 ounces broiled salmon with rosemary and lemon; ½ cup brown rice; 1 cup roasted bell pepper strips with 2 teaspoons olive oil (450 calories, 29 grams protein)
Evening Snack
BariatricPal Protein Desserts – Creamy Cheesecake (120 calories, 12 grams protein)
Totals: 1690 calories, 132 grams protein

Sample Meal Plan for Week 1, Sample Day 3

Breakfast
Protein shake with 1 cup kale, ½ large banana, 1 container low-sugar nonfat vanilla Greek yogurt, 2 tablespoons peanut butter or PB2 Powdered Peanut Butter, 1 cup skim milk (370 calories, 33 grams protein)
Morning Snack
2 hard-boiled eggs (160 calories, 12 grams protein)
Lunch
Wrap on a low-carb, high-fiber tortilla spread with 2 tablespoons hummus; filling includes 3 ounces grilled chicken, 1 cup raw veggies (such as lettuce, sliced mushrooms, chopped tomatoes, etc.), 1 ounce shredded or sliced provolone cheese, 2 tablespoons sliced black olives (400 calories, 39 grams protein)
Afternoon Snack
1 cup Greek yogurt with 1 cup blueberries and BariatricPal Cinnamon Crunch Protein Cereal (290 calories, 23 grams protein)
Dinner
BariatricPal Beef and Bean Enchilada; ¼ cup guacamole; 1 ounce cheddar or jack cheese; 2 cups lettuce and chopped vegetables (such as tomatoes, mushrooms, cucumbers); 2 tablespoons fat-free dressing (460 calories, 21 grams protein)
Evening Snack
Hot Cocoa with Marshmallows (80 calories, 15 grams protein)
Totals: 1760 calories, 143 calories

Sample Meal Plan for Week 1, Sample Day 4

Breakfast
Omelet made with 2 large eggs, 1 cup sliced mushrooms, fresh basil, and 1 ounce Swiss cheese (310 calories, 20 grams protein)
Morning Snack
½ cup cottage cheese; 2 tablespoons sunflower seed kernels (170 calories, 16 grams protein)
Lunch
BariatricPal Beef Stroganoff; 1 cup grapes (360 calories, 21 grams protein)
Afternoon Snack
Turkey roll-ups with 3 ounces turkey breast spread with 3 tablespoons cream cheese mixed with ½ cup diced apple (290 calories, 18 grams protein)
Dinner
Veggie burger patty; 1 whole grain hamburger bun; 2 tablespoons hummus (spread on bun); 1 medium sweet potato baked into fries (baked with 2 teaspoons olive oil) (440 calories, 20 grams protein)
Evening Snack
BariatricPal Protein Oatmeal Cookie with Vanilla Drizzle (170 calories, 15 grams protein)
Totals: 1740 calories, 110 grams protein

Sample Meal Plan for Week 1, Sample Day 5

Breakfast
BariatricPal 35g Protein Shake Meal Replacement – Strawberry (240 calories, 35 grams protein)
Morning Snack
1 container vanilla Greek yogurt with Kay’s Naturals Protein Cereal – Honey Almond and ½ banana (290 calories, 26 grams protein)
Lunch
¼ acorn squash baked with 2 teaspoons olive oil; ½ cup cooked quinoa mixed with ½ ounce chopped pistachios and 1 ounce parmesan cheese (390 calories, 16 grams protein)
Afternoon Snack
1 cup carrots; 2 tablespoons peanut butter (240 calories, 8 grams protein)
Dinner
4 ounces lean ground turkey topped with 1 ounce cheddar cheese; 1 cup cooked spinach; 1 medium apple (370 calories, 28 grams protein)
Evening Snack
BariatricPal Strawberry Cheesecake Protein Bar (160 calories, 12 grams protein)
Totals: 1690 calories, 115 grams protein

Sample Meal Plan for Week 1, Sample Day 6

Breackfast
BariatricPal Hot Protein Breakfast – Maple and Brown Sugar Oatmeal made with skim milk; 2 tablespoons chopped pecans (280 calories, 23 grams protein)
Morning Snack
1 cheese stick (string cheese); ½ cup shelled edamame (green soybeans) (270 calories, 24 grams protein)
Lunch
BariatricPal Vegetable Lasagna; 1 ounce melted mozzarella; 1 cup cooked cauliflower or broccoli (340 calories, 20 grams protein)
Afternoon Snack
1 ounce almonds; BariatricPal Pretzel Twists (290 calories, 18 grams protein)
Dinner
1 cup chili made with garbanzo, pinto, and black beans, diced celery and onions, stewed tomatoes, and chili seasoning; ½ cup cooked barley; 1 cup roasted beet root (350 calories, 15 grams protein)
Evening Snack
Chocolate Chip with Chocolate Drizzle Cookie (170 calories, 15 grams protein)
Totals: 1700 calories, 115 grams protein

Sample Meal Plan for Week 1, Sample Day 7

Breakfast
1 container nonfat Greek yogurt; BariatricPal Protein Cereal – Cinnamon Vanilla; ½ cup honeydew melon (260 calories, 28 grams protein)
Morning Snack
5 cup tuna with 1 serving Moon Cheese (160 calories, 25 grams protein)
Lunch
BariatricPal Protein Soup – Cream of Vegetable cooked with ½ cup pinto, kidney, or garbanzo beans and ½ cup mixed vegetables; Kay’s Natural Protein Chips – Crispy Parmesan (330 calories, 36 grams protein)
Afternoon Snack
1 banana; 2 tablespoons peanut butter (300 calories, 8 grams protein)
Dinner
Dinner scramble with 1 cup tofu, 1 cup veggies, 1 ounce cashew pieces, and 2 tablespoons teriyaki sauce stir-fried in 2 teaspoons sesame oil (420 calories, 17 grams protein)
Evening Snack
Chocolate Protein Wafers (200 calories, 15 grams protein)
Totals: 1670 calories, 129 grams protein

Sample Meal Plan for Week 2, Sample Day 1

Breakfast
1 packet BariatricPal Oatmeal with 2 tablespoons pecans and ½ cup diced apple plus cinnamon. Or other Healthy Breakfast
Afternoon Snack
1 bag Protein Chips or Protein Pretzels with two tablespoons hummus
Dinner
Cheese Steak Macaroni 1 cup steamed green beans with 2 tablespoons sliced almonds or other Healthy Dinner
Evening Snack
Double Chocolate Cake

Sample Meal Plan for Week 2, Sample Day 2

Breakfast
Vegetable Omelet topped with 1 ounce shredded cheese, served and with 2 ounce turkey (or vegetarian) breakfast sausage links or other Healthy Breakfast
Morning Snack
Pancakes with Carbquik Baking Mix and 2 tablespoons of PB2 Powdered Peanut Butter
Lunch
Salad with fresh spinach leaves, 3 ounces grilled skinless chicken breast, 1 cup sliced strawberries, 2 tablespoons chopped pecans, 2 tablespoons light raspberry vinaigrette dressing or other Healthy Lunch
Afternoon Snack
Peanut Butter and Jelly Protein Bar or another flavor of Quest Protein Bar
Dinner
4 ounces of broiled salmon, 1 cup baked sweet potato fries made with olive oil, and 1 cup of steamed broccoli or other Healthy Dinner
Evening Snack
Creamy CheeseCake
This is a very low calorie diet. Use only
under the supervision of your doctor.

This diet gives you about 1200-1400 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 150 to 250 calories, and at least 10 grams of protein.

  • 1 ounce Turkey Jerky plus ½ apple
  • 1 BariatricPal 10 g Protein Bar
  • 1 cup edamame (green soybeans) plus 1 ounce low-fat cheese
  • 1 cup celery sticks plus 2 tablespoons peanut butter
  • 1 package BariatricPal Protein Pretzels plus 2 tablespoons hummus