Sample Eating Schedule
Post-Op (Gastric Bypass / Sleeve) Greater Than 6 Months
READ FOOD LABELS (very carefully)
Key Points
- By this time you should be having 3-4 small meals or 3 meals and 1 snack per day at regular times. Keep all foods low sugar and low fat by reading food labels carefully!
- Total volume of food at meals should not exceed -3/4 c.-1 cup.
- Protein should be 50% of your meal, should always be eaten first, then veggies, fruits, occasionally high fiber carbs
- Eat slowly- chew well. Stop at first sign of fullness, do not eat more than 30 minutes
- No liquids for 30 minutes before, during and 1 hour after meals for LIFE!
- Consume 70-80 grams of lean protein per day. Avoid protein bars ( high in sugar, sugar alcohol, fat)
- Drink 64 ounces daily of appropriate fluids. Avoid caffeine, carbonation, sugar, fat and alcohol.
- Snack wisely- No chips, pretzels or crackers. Fruits, veggie, specific Greek yogurt and protein drinks are acceptable choices- try to incorporate protein in snacks
- Take ALL vitamins and minerals as recommended- call for recommendations if needed. Think about switching from “chewable” vitamins to capsules (call for info) to save money
- Be active -Incorporate exercise into daily routine- 30 minutes per day or 40 min four times/week.
- Call Hope Bariatrics office with any questions or concerns. You can also make an appointment with the dietitian if you are struggling with weight regain or a weight loss plateau.
Meal Examples
Breakfast
Eat within one hour of waking. Always include lean protein and fiber filled foods (fresh or frozen vegetables / fruits).
- All meals should include a healthy protein source and 3 grams or more of fiber/serving, low sugar, low fat. Eat protein first, then vegetables, fruits and occasionally appropriate high fiber carbs*.
- Oatmeal (Steel Cut, Old Fashion or Weight Control Oats) made with low fat milk or other high protein cereal (such as unfrosted Shredded Wheat n Bran, Grape Nuts) (consider adding ½ serving of vanilla or unflavored protein supplement to increase protein intake).
- Eggs with vegetables, such as vegetable quiche muffins (no carbs) or with fruit
- Plain Greek Yogurt-(low fat and sugar) or Oikos Triple Zero, Chobani Simply 100
Lunch and Dinner
Try to eat last meal at least 3-4 hours prior to bedtime.
Should always include a healthy protein source and nutrient rich foods containing fiber such as fresh or frozen vegetables, fruits and whole grain occasionally*. If trying to lose weight, keep all carbohydrates to a minimum.
- Chicken Breast or Turkey- lean white meat, baked, broiled or grilled
- Lean Lunchmeat (may be high in sodium, ask for low fat and low sodium)- Dietz/Watson Gourmet light turkey
- Low sodium Lean Generation Ham
- Plain GREEK Yogurt (low sugar and low fat) or Oikos Triple Zero
- Eggs, egg beaters, egg whites
- Tuna fish in water
- Fish or seafood- baked, grilled or broiled
- Beans (if tolerated)
- Lean Pork / ham (low sodium) occasionally
- Lean Beef (limit to 2 servings per week)
- Cheese occasionally (choose low- fat, low sodium and use sparingly, try Cabot brand lite cheeses) sparingly
- All Vegetables – fresh or frozen are best – (avoid corn)
- All fresh fruits or frozen without added sugar, avoid juices, canned fruit, dried fruits
- Beans, Lentils, and Whole grain carbohydrates occasionally such as whole wheat pasta, Smart Taste or
- Sweet Potato, Dreamfields Pasta, Lundberg Rice Blends, Quinoa, barley, WW Couscous, Multi- grain tortillas (Tumaro’s Low Carb) or Nature’s Harvest 15 Grain lite bread or Sandwich thins- (Multi- or whole grain). All carbohydrates should contain 3 grams of fiber/serving and be lowest sugar (8 grams of sugar or less/meal).* Bread should have 2 grams of fiber/slice.*
Snack
Limit to once daily, early evening or mid-day. Include protein and an adequate fiber source.