Bariatric Meal Prep Made Easy: Six Weeks of Portion-Controlled Recipes to Keep the Weight Off

By Kristin Willard

60 Delicious Recipes for Post-Op Success

Bariatric dietician Kristin Willard provides six full weeks of protein-packed meals to make the transition back to food after surgery as easy—and tasty—as possible. Make exciting meals customized to support your new body with meal plans and grocery lists for each diet stage. From puree–compliant meals like the Single-Serving Ricotta Bake and soft food dishes like Quick Indian Lentil Soup, as well as meals for when you’re fully recovered like Grilled Pork Tenderloin with Balsamic Apple Topping and Blackened Salmon with Mango Salsa & Roasted Cauliflower, Kristin’s got every step of your post-op meal plans covered.

With helpful tips on how to meet your protein goals, boost your tolerance and control portion sizes, it’s never been simpler to make your weight-loss journey a resounding success! Kristin has a variety of delicious options for breakfast, lunch, dinner and even snacks, from High-Protein Oatmeal Pancakes to Frozen Mini Chocolate Peanut Butter Cups, so you never have to wonder how you’ll meet your nutrition goals. Whether you’re losing weight or maintaining your post-op weight-loss, this book has everything you need to support you throughout your recovery.

• Language: English
• Publisher: Macmillan Publishers
• Release date: Jun 14, 2022
• ISBN: 9781645674979

Book preview

Bariatric

Meal Prep

made easy

Six Weeks of Portion-Controlled Recipes to Keep the Weight Off

Kristin Willard

Registered Dietitian and Creator of Bariatric Meal Prep

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Table of Contents

About the Author

Copyright Page

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dedication

This cookbook is dedicated to the weight-loss surgery community who continue to inspire me every day.

introduction

What does 60 grams of protein look like?

As a bariatric dietitian, I have heard this question a million times. Sixty grams of protein is the minimum amount required to eat in a day after undergoing weight-loss surgery as set forth by the American Society for Metabolic and Bariatric Surgery (ASMBS). While it is easy to say, Eat 60 grams of protein a day, it is much harder to put into practice because of the limited stomach size.

To help people learn how to eat properly after weight-loss surgery, I created Bariatric Meal Prep on Instagram to provide snapshots of what a typical day of food should look like after surgery. These pictures were very popular on social media and left people asking for more. I quickly began providing recipes and nutrition tips to help support people’s journeys after undergoing bariatric surgery. After many requests for a cookbook, I am thrilled to finally be delivering this to you.

If you are reading this book, you are likely preparing for bariatric surgery or have already had it. You might be losing weight or maintaining the weight you lost. Wherever you are on your journey, you will find recipes in this cookbook to support you. I even take it one step further and show you how you can begin meal prepping as a habit to support your goals. There are shopping lists and a meal prep schedule for different diet stages as an extra level of support.

My recipes utilize whole, minimally processed foods to support your recovery and maintenance phase after surgery. I believe in the power of whole foods as a strategy for long-term success. In this cookbook, I will show you how nourishing, minimally processed foods can be easy to prepare and taste delicious. You may enjoy my Easy Parmesan Crisps for a quick snack or my Enchilada-Stuffed Bell Peppers here for a fast weeknight meal.

Learning how to nourish your body after weight-loss surgery is about so much more than just weight loss. It is a practice of self-care that can improve your relationship with food and empower you to believe, Yes, I can do this! I am honored to be your guide.

the bariatric plate method

As you go through the recipes in this cookbook, you’ll notice most of them follow the Bariatric Plate Method (BPM). The BPM was developed within the bariatric community to provide guidance on what your plate should consist of after bariatric surgery. The goal of the BPM is to make cooking less complicated and to teach a balanced way of eating, so you don’t feel like you are depriving yourself and can enjoy food from all the food groups. When the BPM is followed consistently, weight regain is less likely to occur.

The BPM is a modern variation of the Plate Method used by the United States Department of Agriculture (USDA) to guide proper portion sizes after weight-loss surgery. It suggests 50 percent of your plate needs to be protein, 30 percent non-starchy vegetables and 20 percent carbohydrates. Now keep in mind that although this is a good general guideline to go by, not every meal has to be perfect to reap the benefits. There is some flexibility. What’s more important is what’s on your plate consistently rather than being perfect each meal.

To better understand the BPM, let’s break down each of the components.

PROTEIN

Protein is discussed a lot after weight-loss surgery, and for good reason. Protein consists of amino acids, which are the building blocks for your entire body. We tend to think of protein as a component of muscle, but protein is also part of your skin, hair, nails, hormones, soft tissue and enzymes. Without enough protein in your diet, you begin to lose muscle and hair and may develop a weakened immune system. Including protein on your plate is vital for your long-term health.

Here are some options that would count toward your protein in a meal:

Animal Sources

• Beef

• Cheese

• Chicken

• Fish

• Lamb

• Pork

• Shellfish

• Turkey

Plant Sources

• Beans

• Edamame

• Seitan

• Tempeh

• Tofu

If you’re including 3 to 4 ounces (85 to 113 g) of a protein source at each meal, you’ll be more likely to meet your daily protein goals.

NON-STARCHY VEGETABLES

Despite protein being the largest portion of your meal, non-starchy vegetables are important too. Non-starchy vegetables do not contain a significant amount of carbohydrates, and they provide fiber and crucial vitamins and minerals for your body. They also add flavor and can help you feel more satisfied with your meal. It’s important to find vegetables that you enjoy after surgery.

Experiment with different ones and try various cooking methods such as roasting, steaming, grilling or adding to soups to decide how you like them best. Don’t be surprised if your taste buds change—many people do report taste changes after bariatric surgery. Preparing vegetables in a variety of ways will increase your chances of enjoying them.

Here are some examples of non-starchy vegetables to include on your plate:

• Artichokes

• Beets

• Bell peppers

• Broccoli

• Brussels sprouts

• Carrots

• Cauliflower

• Celery

• Collard greens

• Cucumbers

• Lettuce

• Spinach

• Swiss chard

• Tomatoes

• Zucchini

It’s typically suggested that non-starchy vegetables account for 30 percent of your meal. This equates to about 2 to 3 ounces (57 to 85 g) per meal.

CARBOHYDRATES

Many people believe that after weight-loss surgery, they’re not allowed to include carbohydrates in their diet. This simply is not true. While the goal immediately after surgery is to meet protein needs, once protein needs are comfortably met, carbohydrates can be reintroduced into the diet.

Instead of eliminating carbohydrates, the goal is to choose high-quality carbohydrates rather than more processed carbohydrates like white bread or sweets. A high-quality carbohydrate will typically include fiber in it and be a whole food. If following the BPM, carbohydrates can easily be included in your diet.

Here are some examples of high-quality carbohydrates:

• Fruit (i.e., berries, watermelon, bananas, oranges, apples)

• Starchy vegetables (i.e., sweet potatoes, corn, legumes, winter squash)

• Whole grains (i.e., brown rice, quinoa, whole wheat)

Including a balanced approach to eating after bariatric surgery will help maximize your nutrition