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
- • 1 Serving FlapJacked Protein Pancakes
- • 1 Serving RxSugar Organic Pancake Syrup
- • [Homemade] Mexican Chicken Salad
- • 1 Serving Muscle Cheff High Protein Iced Coffee Espresso
- • 1 Serving RxSugar Organic Liquid Sugar
- • [Homemade] Chicken & Dumplings
- • 1 Serving Bariatric Protein Cereal, Rich Cocoa
- • 1 cup skim milk
- • 1 cup blueberries
- • [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
- • 1 Serving Eat Me Guilt Free Protein Tortilla Wrap
- • 1 Serving BariatricPal High Protein Vegetable Chili with Beans
- • 2 Tbsp fat-free sour cream
- • [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
- • 1 large hard-boiled egg
- • [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
- • [Homemade] Chicken Piccata
- • 1 Serving Carba-Nada Reduced Carb Pasta, Roasted Garlic Fettuccine
- • [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.
- • 1 Serving BariatricPal Protein Cereal, Cinnamon Crunch
- • 1 cup skim milk
- • 1 Serving BariatricPal Protein Soup, Cream of Tomato
- • 1 grilled cheese sandwich made with whole grain English muffin & two pieces pre-sliced cheddar cheese
- • 1 stick reduced-fat mozzarella string cheese
- • ½ cup sliced strawberries
- • [Homemade] Chicken Cordon Blue
- • 1 Serving Creamy Mashed Hearts of Palm Natural Heaven
- • [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.
- • 1 cup grapes
- • 1 (5.3oz) container plain, nonfat Greek yogurt
- • [Homemade] Protein Taco Salad
- • 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
- • BariatricPal Protein Breakfast, Apple Cinnamon Oatmeal prepared with skim milk)
- • ½ large apple
- • 1 cup grapes
- • 1 (5.3oz) container plain, nonfat Greek yogurt
- • [Homemade] Protein Taco Salad
- • 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
- • [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.
- • 1 hard-boiled egg
- • 4 oz broiled tilapia seasoned with lemon-pepper
- • 1 small backed sweet potato topped with ½ Tbsp butter & salt
- • [Homemade] Marinated Mushrooms
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.