Solid Foods Diet Meal Plan

As you reintroduce some regular texture foods back into your post-op diet, use this sample plan as a guide to help shape & inspire your own solid foods phase.

The Post-Op Solid Foods Diet, often referred to as Phase 4 or Regular Texture Diet, starts after completion of the puréed foods phase. This can be anywhere from 2 weeks to 4 months after weight loss surgery, depending on which procedure you've had. Your surgeon will advise you on the timeline appropriate for you.

Hitting your protein goals and staying within your target caloric range will allow you to continue to lose weight while managing hunger.

Daily Goals for Post-Op Solid Foods Diet: 3 meals and 2 to 3 snacks totaling 1,000 to 1,200 calories and a minimum of 80 grams of protein

Solid Foods Diet, Day 1
Breakfast (220 calories, 20g protein)
Snack 1 (220 calories, 13g protein)
Lunch (213 calories, 35g protein)
Snack 2 (85 calories, 13g protein)
Dinner (294 calories, 37g protein)
Snack 3 (120 calories, 12g protein)
DAILY TOTALS: 1,132 calories, 130 grams protein
Solid Foods Diet, Day 2
Breakfast (290 calories, 23g protein)
Snack 1 (160 calories, 14g protein)
Lunch (400 calories, 27g protein)
  •  [Homemade] Chopped Salad
    • Recipe: Mix the following in a bowl: 2 cups romaine lettuce rinsed & chopped into bite-sized pieces, 2 Tbsp low-fat shredded cheddar cheese, ¼ cup chopped turkey, 2 Tbsp light ranch dressing, ⅛ cup diced avocado
Snack 2 (130 calories, 12g protein)
Dinner (250 calories, 25g protein)
DAILY TOTALS: 1,230 calories, 101 grams protein
Solid Foods Diet, Day 3
Breakfast (240 calories, 3g protein)
  • • [Homemade] Fruit Salad
    • Recipe: Toss to incorporate the following before serving: ½ cup bite-sized cantaloupe chunks, ½ cup bite-sized honeydew melon chunks, ½ cup halved grapes, 2 Tbsp pecan pieces
Snack 1 (77 calories, 6g protein)
  • • 1 large hard-boiled egg
Lunch (320 calories, 26g protein)
  •  [Homemade] Four Bean Salad
    • Recipe: Rinse & combine ⅓ cup of each of the following canned bean types-garbanzo, pinto, kidney, green beans. Add to taste vinegar, salt, pepper & sugar alternative (like RxSugar).
  •  Serve with ½ cup nonfat cottage cheese
Snack 2 (60 calories, 4g protein)
Dinner (358 calories, 55g protein)
DAILY TOTALS: 1,175 calories, 95 grams protein
Solid Foods Diet, Day 4
Breakfast (240 calories, 22g protein)
  •  [Homemade] Breakfast Scramble
    • Recipe: Sauté in 1 cup sliced mushrooms in skillet prepped with cooking spray over medium heat for 5 minutes before adding 1 cup fresh spinach and cooking until slightly wilted. Whisk 1 large egg and 2 large egg whites before pouring over sauté mixture, and sprinkling with 2 Tbsp low-fat shredded cheese. Scramble over medium heat until eggs are done. Add salt & pepper to taste.
Snack 1 (173 calories, 16g protein)
Lunch (440 calories, 32g protein)
Snack 2 (80 calories, 4g protein)
  • • 1 stick reduced-fat mozzarella string cheese
  • • ½ cup sliced strawberries
Dinner (197 calories, 32g protein)
DAILY TOTALS: 1,130 calories, 110 grams protein
Solid Foods Diet, Day 5
Breakfast (230 calories, 28g protein)
  •  [Homemade] Scrambled Eggs
    • Recipe: Whisk together 1 large egg, 2 large egg whites, ¼ cup low-fat cottage cheese, and ¼ cup fat-free shredded cheese. Heat a skillet prepped with cooking spray over medium heat before adding egg mixture to pan. Scramble until eggs are done. Add salt & pepper to taste.
Snack 1 (240 calories, 14g protein)
  • • 1 cup grapes
  • • 1 (5.3oz) container plain, nonfat Greek yogurt
Lunch (240 calories, 26g protein)
Snack 2 (120 calories, 14g protein)
Dinner (492 calories, 12g protein)
  • • 4 oz grilled or broiled salmon seasoned with 2 Tbsp teriyaki sauce
  • • 1 small sweet potato, baked, topped with ½ Tbsp butter & salt
  • • 1 cup steamed broccoli topped with ½ Tbsp butter & salt salt
DAILY TOTALS: 1,292 calories, 94 grams protein
Solid Foods Diet, Day 6
Breakfast (230 calories, 28g protein)
Snack 1 (240 calories, 14g protein)
  • • 1 cup grapes
  • • 1 (5.3oz) container plain, nonfat Greek yogurt
Lunch (240 calories, 26g protein)
Snack 2 (120 calories, 14g protein)
Dinner (492 calories, 12g protein)
  • • 4 oz grilled or broiled salmon seasoned with 2 Tbsp teriyaki sauce
  • • 1 small sweet potato, baked, topped with ½ Tbsp butter & salt
  • • 1 cup steamed broccoli topped with ½ Tbsp butter & salt salt
DAILY TOTALS: 1,194 calories, 106 grams protein
Solid Foods Diet, Day 7
Breakfast (363 calories, 30g protein)
  •  [Homemade] Scrambled Eggs
    • Recipe: Whisk together 1 large egg, 2 large egg whites, ¼ cup low-fat cottage cheese, and ¼ cup fat-free shredded cheese. Heat a skillet prepped with cooking spray over medium heat before adding egg mixture to pan. Scramble until eggs are done. Add salt & pepper to taste.
Snack 1 (77 calories, 6g protein)
  • • 1 hard-boiled egg
Lunch (150 calories, 8g protein)
Snack 2 (200 calories, 16g protein)
Dinner (492 calories, 12g protein)
  • • 4 oz broiled tilapia seasoned with lemon-pepper
  • • 1 small backed sweet potato topped with ½ Tbsp butter & salt
  • • [Homemade] Marinated Mushrooms
DAILY TOTALS: 1,198 calories, 107 grams protein
THIS IS A VERY LOW CALORIE DIET.
Use only under the supervision of your doctor.

Aim for AT LEAST 64 ounces of fluid each day. That will keep you hydrated so surgery is easier and recovery is easier. Drink water, flavored water, or another calorie-free beverage that is caffeine-free and non-carbonated.

This diet gives you about 1,000-1,200 calories per day. You may need more calories for many reasons (i.e. if you are biologically male, if you are a taller individual, or if you have an active lifestyle.)

If you need to increase your caloric intake, add more planned snacks throughout the day.

Give yourself a huge advantage for your continued weight loss success! Develop these imperative healthy habits now, and start to consistently plan and track all of your meals, and focus on hitting your nutritional goals. A high-protein, low-calorie game plan will help you continue to lose weight while managing hunger.