How to Meal Prep After Bariatric Surgery

Meal prepping is an essential skill for those who have undergone bariatric surgery. It not only helps in maintaining dietary restrictions but also ensures that you have nutritious meals ready to support your healing process and weight loss journey. Here’s a simple guide to get you started:

1. Plan Your Meals

• Visuals: Creating a colourful meal calendar can be beneficial. Use a whiteboard or a digital app to jot down meals for the week.

• Tips: Focus on high-protein, low-sugar, and low-fat options. Incorporate plenty of vegetables for fibre and vitamins.

2. Choose Your Containers Wisely

• Visuals: Show a variety of portion-controlled containers, focusing on those with compartments for different food groups.

• Tips: Opt for BPA-free plastic or glass containers, ensuring they are suitable for both freezer and microwave use.

3. Batch Cooking

• Visuals: An image of a stovetop with pots of different foods being prepared simultaneously.

• Tips: Cook proteins like chicken, fish, and legumes in bulk. Roast a selection of veggies and prepare low-carb grains, if allowed.

4. Portion Control

• Visuals: A scale or measuring cups beside a set of prepped meals in containers.

• Tips: Stick to the recommended serving sizes. This will help manage portions and prevent overeating.

5. Proper Storage

• Visuals: A well-organised fridge with labelled containers.

• Tips: Store meals in the fridge or freezer. Use labels to indicate the meal name and date prepared to ensure freshness.

6. Easy Snacks

• Visuals: Snack bags filled with nuts, sliced veggies, and low-fat cheese.

• Tips: Prepare healthy snacks in advance, like Greek yogurt cups or protein shakes, to avoid unhealthy temptations.

7. Stay Hydrated

• Visuals: A water bottle filled with infused water (citrus slices, mint).

• Tips: Keep water handy at all times. Aim for sugar-free drinks and herbal teas to diversify your fluid intake.

Conclusion

Meal prepping post-bariatric surgery not only simplifies daily routines but also reinforces healthy eating habits. By following these steps and creating a visual meal plan, you'll set yourself up for successful and sustainable weight loss. Happy prepping!