1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
1
What to Eat Pre-Bariatric Surgery
1. Starting Now: Higher Protein Healthy Meal Plan—1200 calories (usually for women); 1500
calories (usually for men): 3 meals; one snack. Practice 30 minutes between meals (or snack) and
beverages.
High Protein Healthy Meal Plan to Start NOW
Less portions for 1200 calories, higher for 1500 calories
Protein First • Vegetables 2nd • Fruits or Starches if Still Hungry
Meat and Protein choice—1- 2 oz. at breakfast; 3 – 6 oz. at lunch and dinner
Meat, Chicken, Turkey, Fish (each oz. has about 7 g of protein and about 55 cal):
• More than 90% lean ground beef/turkey/chicken
• Chicken breast, turkey breast
• Lean seafood: tilapia, haddock, perch, sole, monkfish, grouper, cod, flounder, crab, halibut,
shrimp, scallops
• Tuna (if canned—canned in water and drained)
Eggs (Egg whites preferred—1 whole egg per day permitted (yolk has 5 g of fat)
• Egg whites, egg beaters (1 cup = about 2 oz. lean protein—94 cal, 20 g protein).
• Whole eggs or yolks (1 per day limit—each large egg has about 80 cal and 6 g of protein)
(For those of you who don’t like egg whites, use one whole egg and the rest egg whites.
Make egg salad with one hard-boiled egg and the whites from 3 other hard-boiled eggs. Use
1 tbsp. fat free mayo or 1 tsp. lite mayo + mustard. Or if you scramble your eggs, use one
whole egg and the rest egg whites (1/2 cup egg whites or egg substitutes)
Vegetarian Protein Choices: Tofu and Veggie Burgers (see page 3)
Low-fat Dairy Protein (2 – 3 servings per day)
Beverages: 1 cup skim or 1% milk (can be lactose-reduced), skim milk plus or unsweetened soy
milk; almond milk (acceptable but is lower in protein—add protein powder);
Yogurt choices (140 calories or less): 5-6 oz. container of diet (sugar-free) or Greek Yogurt
(<140 calories);
6 oz. container Plain non-fat (80 cal, 9 g protein--you can add artificial sweetener) or 1 container
Triple Zero (120 cal, 16 g protein), or Dannon Light and Fit (80 calories, 12 g of protein), or 4 oz.
Activia Light (60 cal, 4 g protein)
Cheese choices: 1/2 cup 1% or non-fat cottage cheese (80 calories, 14 g protein)
1/4 cup fat-free or reduced fat ricotta (80 cal, 7 g protein), 1 slice or 1 inch cube of non-fat or low-
fat (can be shredded) cheese (see list on page 2)
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
2
Vegetable Choices
(1 -2 cups at lunch & dinner)
Fruit choices: 1 small piece or as noted
Alfalfa sprouts, asparagus, beets, broccoli,
cabbage, cauliflower, cucumber, green beans,
green peppers, lettuce, mushrooms, onions,
spinach, yellow squash, tomatoes zucchini
(other non-starchy vegetables permitted)
No starchy vegetables such as corn, potatoes,
sweet potatoes, acorn or butternut squash)
Apple, peach, nectarine, 1/2 banana or small
banana, 3/4 cup berries, 1/2 cup canned fruit in
water or natural juice (drained), 17 grapes, 1/2
cup applesauce (no sugar added); 1/2 cup
melon chunks (cantaloupe, honeydew,
watermelon)
Starch Choices (must be high fiber)
High fiber crackers (flatbread style),
light bread slices, 100 calorie flats or rounds;
light English muffins, high fiber flour tortilla),
1/2 cup cooked oatmeal
1/2 cup cooked beans--kidney, black, cannellini
(white), garbanzos (chickpeas),1/2 cup cooked
brown rice or quinoa (buy quinoa that is
already rinsed)
Beverage Choices
Free Foods (Very low-calorie foods)
Water (with lemon), Vitamin Water Zero, SoBe
Lifewater, Zero Crystal light, Wyler’s lite, Decaf
coffee or tea, Diet decaf iced tea
Can have artificial sweeteners: Equal
(NutraSweet/Aspartame); Splenda (sucralose);
Stevia. No sugar alcohols (sorbitol, xylitol;
erythritol, mannitol others)
Sugar-free Jello, sugar-free ice pops, low-
sodium soy sauce, Mrs. Dash, vinegar, lemon
juice, non-stick Pam cooking spray, herbs,
spices, mustard, Worcestershire sauce,
Tabasco sauce, low-sodium and fat-free broth
Low Fat Cheese Choices
• Borden 2% Singles (50 calories/slice)
• Cabot 50% Reduced Fat Light Cheddar
(70 calories/1-inch cube)
• Cabot 75% Reduced Fat Light Cheddar
(50 calories/1-inch cube)
• Frigo String Light (50 calories/1 piece)
• Jarlsberg Deli Reduced Fat Swiss
(50 calories/slice)
• Laughing Cow Light Wedges
(35 calories/wedge)
• Mini Babybel Light (50 calories each)
• Mozzarella Reduced Fat Shredded
(various brands, see label)
Low-calorie Salad Dressings—less than 35 calories/2 Tbsp. (Measure!)
• ShopRite Fat Free (Italian & Ranch)
• Hidden Valley Fat Free (Ranch)
• Kraft Light (Balsamic Vinaigrette, Raspberry
Vinaigrette)
• Kraft Free (Zesty Italian)
• Maple Groves Farms Fat Free (Raspberry
Vinaigrette and Cranberry Balsamic, Balsamic
Vinaigrette
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
3
Protein Snacks
• 1/2 cup low-fat cottage cheese with raw veggies
• 1/2 cup low-fat cottage cheese with 1/4 cup fruit
• Raw veggies with low-fat salad dressing**
• 2 slices turkey, chicken or roast beef rolled in lettuce leaves
• 1 -2 oz. non-fat orlow-fat cheese
• 1 hard-boiled egg (limit 1 egg yolk per day)
• 1 container Greek Yogurt (can be flavored, look for non-fat)
• Small mixed salad with 1 oz. shredded low fat cheese
• 2 rice cakes (plain) with 1 Tbsp., non-fat low fat cream cheese or 1 Tbsp. Better ‘n Peanut Butter
Peanut Butter (1/2 the calories of regular peanut butter)
• 5-6 crackers with 1-2 slices or 1-2 oz. low fat cheese* (about the size of 2 dice) or one - 2 sticks
of low-fat string cheese or 1-2 Tbsp. avocado (guacamole)
• 1/2 English Muffin or one 100 calorie “round” or “flat” with small amount tomato sauce and 1/4
cup shredded part-skim mozzarella (put in toaster oven at about 300 degrees, until cheese is
melted)
Vegetarian Protein
Company
Product/serving size
Protein (g)
Morningstar Farms
Veggie Burger, Original Grillers
1 burger
15
Sausage Patty, 1 patty
10
Veggie Burger, Garden
10
Veggie Burger, Mediterranean
Chickpea
10
Boca
All American Flame Grilled Veggie
Burger
15
Original Veggie Burger
13
Vegan Burger
13
All American Classic
15
Tofu (various
brands
*Firm- 4 oz. (1/2 cup)
10
Silken/Soft 6 oz.
14
*Firm Tofu – can be cubed and using a small amount of reduced sodium soy sauce, stir-fried. Mix
with stir-fried fresh or frozen veggies.
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
4
Snack Protein Bars (calories/grams protein)
Less than about 160 calories, and about 10-15 grams of protein:
Lean for Life Zest Lemon Crisp (160/15)
Luna Bar Berry (190/12)
Lean for Life Zesty Lemon Crisp (160/15)
Kind (140/10)
South Beach Diet (142/10)
Protein Shake Options
Can be used instead of a meal—powdered do-it-yourself shakes or liquid shakes
- Protein Powder Shakes
1 scoop:
- 120 calories or less,
- less than 5 g total fat,
- less than 10 g total carbs and
- 15 – 25 g protein
Samples of protein powder:
- Optimum Nutrition Whey Protein Powder
(1 scoop 120 cal /20 g protein)
- Quest Peanut Butter Protein Powder
(1 scoop 110 cal/23 g protein)
How to mix powdered protein powder:
- Mix 1 scoop of protein powder with 8 oz. milk (fat free, 1% milk, skim milk plus or soy and 3 – 4
ice cubes in a blender. Can use almond milk, but has less protein.
- Liquid Shakes
- 225 calories or less,
- less than 5 grams total fat,
- less than 10 grams total carbs and
- 20 – 35 grams protein
Samples of Liquid Shakes
- GNC Total Lean Shake (170/25)
- Oh Yeah Nutritional Shake (220/32)
- Muscle Milk (230/25)
- Muscle Milk Light (200/30)
Most can be purchased locally (GNC, Vitamin Shoppe, CVS, Shoprite. Call or check online)
Full Liquid Protein Supplements
(not for clear liquids)
GNC Total Lean Shake
14
170
25
Lactose-free
Oh Yeah Nutritional Shake
14
220
32
Lactose-free
Muscle Milk
14
230
25
Lactose-free
Muscle Milk Light
17
200
30
Lactose-free
Premier Protein
11
160
30
Contains milk
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
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Qualifications for Protein Shakes –
read labels
Whey protein OR Soy protein preferable
Total calories: Less than 225 per serving
Total Fat: Less than 10 grams of fat per serving
Protein: 20-35 grams of per serving
Total Carbohydrate:
Less than 15 grams per serving
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
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More about Protein Supplements
In our group classes, many had questions about acceptable supplements that were either vegan
(no animal products, including dairy or eggs—mostly pea protein) or without artificial sweeteners or
any other additives.
They have to be mixed with a liquid. Some may be found in the Vitamin Shoppe or other local
health food stores but all can be found online and website links are included. Please refer to the
label to determine the serving sizes.
Products without artificial sweeteners:
- Optimum Nutrition--Naturally Flavored Gold Standard 100% Whey; no artificial flavors or
sweeteners, flavored with a small amount of natural sugar. Per scoop: 130 calories, 24 g protein,
5g total CHO, 4g sugars. https://www.optimumnutrition.com/en_US/products/naturally-flavored-
whey#dupBJgQrjVmMDRWX.97
-------
Protein powders sweetened with Stevia (some also have unflavored alternatives that have
no sweeteners).
- About Time has a whey and vegan powder that is sweetened with
Stevia: https://tryabouttime.com/
22 g protein 120 calories, 1 g carb
- Jay Robb’s protein supplements (whey OR egg white protein) are sweetened with
stevia:http://www.jayrobb.com/ 110 calories, 25 g protein, 1 g carb
- BiPro has protein powders and protein water sweetened with stevia: https://www.biprousa.com/
80 calories, 20 g protein, 0 carbs
Vegan- Unjury Protein Planted—No artificial sweeteners, flavors or colors. Sweetened with a
small amount of sugar and stevia. 130 cal. 20 g protein, 3 g sugar, 8 g total carb
https://www.unjury.com/
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
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Sample Meal A
Sample Meal B
BEVERAGES: Allow 30 minutes between meals & beverages
Breakfast: 8:00 am
Breakfast: 8:00 am
6 oz. container Greek yogurt
2 eggs, scrambled with vegetables of choice
(ie. mushrooms, onions, peppers)
1 piece of fruit
1 Light English Muffin or other starch choice
BEVERAGES: Allow 30 minutes between meals & beverages
Lunch: 12:30 pm
Lunch: 12:30 pm
1/2 can tuna or salmon canned in water,
drained or 3 oz. tofu chopped
One 3- 4 oz. lean hamburger or turkey burger
or veggie burger
1 tsp. light mayonnaise (mix with above)
One light whole grain hamburger roll or other
starch choice
1 cup chopped vegetable salad with low
calorie dressing
1 cup mixed green salad with low calorie
dressing
2 slices light bread or other starch choice
BEVERAGES: Allow 30 minutes between meals & beverages
Snack (see lists pages 3 & 4) 3:00 pm
BEVERAGES: Allow 30 minutes between meals & beverages
Dinner: 6:30 pm
Dinner: 6:30
3 oz. of chicken or fish cut in small pieces or 3
oz. tofu cubed
3 – 4 turkey or vegetarian meat balls
(about 3 oz.)
Add 2 cups stir fried veggies (fresh or frozen)
and stir fry on non-stick pan with 1 tsp.
1/2 cup low fat pasta sauce
Serve over 1/2 cup cooked quinoa or rice
1/2 cup cooked pasta
1 cup cooked spinach or other veggie
BEVERAGES: Allow 30 minutes between meals & beverages
Beverages between meals:
7:00 am (4 oz.);
9:30 – 11:30 am (20 oz.);
1:30 – 2:30 pm (16 oz.);
4:30 – 5:30 pm (8 oz.);
7:30 – 9 pm (16 oz.) = 64 oz. total
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
8
Timing of Meals: Suggested, depends on your schedule. One snack between lunch and dinner.
Additional snack only if hungry.
Other Meal Suggestions
MEASURE portion sizes using standard measuring cups/spoons in the beginning.
Breakfast
French Toast
2 slices light bread—
1/2 cup non-fat, 1% or soy milk
1/4 cup egg whites or egg substitutes,
Mix milk and egg whites and dip bread.
Brown using non-stick pan using small
amount oil.
Top with 1 Tbsp. sugar-free syrup and
1/4 cup fresh berries
Eggs Your Way
1/2 cup egg whites or egg substitutes
(can use egg whites)
1 slices whole grain toast or 2 slices
light bread or other starch choices.
(can scramble with or add veggies—
onions, mushrooms, steamed spinach)
*or use 1/4 cup egg whites and
scramble with 2 Tbsp. low fat grated
cheese
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
9
Quick Breakfast
One Quick protein shake--1 scoop
protein powder (15-25 grams protein per
scoop) and 1 cup skim or 1 % milk,
unsweetened soy or almond milk. Mix in
blender with 3 – 4 ice cubes.
Yogurt and Fruit
1 ~6 oz. container of Greek yogurt (less
than 140 calories)
1/2 cup mixed berries or other fruit
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
10
Lunch
Sandwich and Salad
2 slices light bread or 100 calorie flat or
light English muffin
4 oz. lean roast beef, chicken or turkey
or veggie burger
Lettuce and tomato
Mustard or 1 tsp. reduced-fat
mayonnaise
1 cup mixed green salad with 2 tbsp.
low calorie salad dressing
Pita Pizza
One 100 calorie flat or 1 light English
muffin
1/2 cup low-fat tomato sauce
1/4 cup shredded part-skim mozzarella
1/4 cup cooked spinach (can be fresh or
frozen)
Stuff round or top English muffin with
sauce, mozzarella and spinach; cook in
toaster oven or oven until cheese melts.
Large Chef Salad
2 cups mixed green salad (can add
peppers, tomatoes, cucumbers)
1/2 tuna canned in water, or sliced
turkey (3 oz.) and cheese (1 oz. low-fat)
or cubed tofu (grilled)
2 tbsp. low-calorie salad dressing
Hamburger and Salad
3- 4 oz. Hamburger (lean) patty or
veggie burger
100 calorie flat sandwich bun
1 tbsp. ketchup if desired
Small green salad with 2 Tbsp. low
calorie salad dressing
1 cup non-starchy vegetable of choice
1200 Calories Pre-Bariatric Meal Plan
(calories listed are approximate, read labels) 11/2017
11
Dinner
Oriental Salad
Salad greens, pea pods, mushrooms
(can be sautéed); 2/3 cup cooked
quinoa or brown rice; 4 oz. grilled
salmon, or lean beef or chicken. Can
use 4 oz. firm tofu cut in cubes and
grilled.
Low-fat salad dressing
Stir Fry
4 oz. of lean meat, chicken or fish or
and stir fry on non-stick pan with small
amount sesame oil.
Also stir fry 1/2 cup chopped onion
Add stir fried veggies (can be fresh or
frozen) and serve over 1/2 cup cooked
quinoa or brown rice
(Vegetarian option: use cubed firm tofu)
Pasta Dinner
3 - 4 beef or turkey or vegetarian
meatballs (Gardein)
1/2 cup cooked whole wheat pasta
1/2 cup spaghetti sauce
1 cup steamed broccoli or other
vegetable
Salmon or Chicken Dinner
4 oz. Grilled salmon or chicken or use
sliced grilled tofu
1/2 Small-medium baked sweet or white
potato
1 cup cooked vegetables (i.e. cooked
green beans, zucchini, carrots)
1200 calories Pre-Bariatric Surgery Meal Plan
* Calories are approximate (Read labels) Nov 2017
12
Some websites and phone apps to look up nutrition information and keep a
food diary:
Websites:
Calorie King
http://www.calorieking.com
Also has phone app for iphone and android
My Fitness Pal
http://www.myfitnesspal.com
Also has phone app for iphone and android
My Net Diary
http://www.MyNetDiary.ocm
Also has phone app for iphone and android
Phone Apps (compatible with iPhone):
Calorie Tracker by Livestrong.com
Calorie Counter by Net Diary
Calorie Counter: Diets & Activities
Lose It! Easy to use app
___________
Cookbooks by Dietitians
Weight Loss Surgery Cookbook for Dummies by Brian K. Davidson
and Sarah Krieger
Fresh Start Bariatric Cookbook: Healthy Recipes by Sarah Kent
Everyday Dinners Best Fork Forward: after Weight Loss Surgery,
by Steph Wagner