BARIATRIC MEAL PLANNING

101

WHAT DO I NEED IN A DAY?

• 6-8 OZ. LEAN MEAT• 2 SERVINGS LOW FAT DAIRY• 4 SERVINGS FRUITS AND VEGETABLES• 2 SERVINGS STARCHES• 3 SERVINGS (OR LESS) FATS

• BREAKFAST 1 DAIRY1 STARCH1 FRUIT

• LUNCH 3 OZ. MEAT1 STARCH1 FAT1 FRUIT OR VEG

• DINNER 3 OZ. MEAT1 DAIRYFRUIT AND VEG1 FAT

EASY BREAKFAST IDEAS

WHOLE GRAIN CEREAL, MILK, FRUITYOGURT, FRUITTOAST WITH PEANUT BUTTERHARD BOILED EGG, FRUITEGG MCMUFFINMCDONALD’S OATMEALFRUIT AND YOGURT PARFAIT

EASY LUNCHES

THINK:

LEAN MEATFRUIT OR VEG STARCH OR DAIRY

EASY LUNCHES

• ½ SANDWICH WITH CHEESE, FRUIT• APPLE WITH PEANUT BUTTER, CHEESE STICK• LEFTOVER MEATLOAF, CARROT STICKS• LEAN CUISINE OR WT. WATCHERS FROZEN MEAL• SMALL CAN TUNA, LOW FAT MAYO, FRUIT• LOW CALORIE YOGURT, MEAT AND CHEESE ROLL-UP• BAKED POTATO WITH CHILI AND CHEESE• GRILLED CHEESE AND VEGGIE WRAP, FRUIT• VEGGIE BURGER

EASY DINNERS

• THINK:

• LEAN MEAT• FRUIT AND VEGETABLE• LOW FAT DAIRY OR STARCH

QUICK FIX

CROCK POT MEALS: BEEF STEWWHITE BEAN CHICKEN CHILILEAN BEEF, SALSAPORK LOIN, APPLE JUICEHEARTY SOUPLEAN MEAT, FROZEN VEGETABLES,LOW

CAL LIQUID

QUICK FIX

• STIR FRY • FAJITAS• CHILI• MEATLOAF• GROCERY STORE MEAL OF THE DAY

• TIPS: BUY MEAT AND VEG’S PRE-CUT • USE PAM OR SMALL AMOUNTS OF OIL • GET PRECUT FRUITS AND VEGETABLES

FAST FOOD

BOSTON MARKETCHIX OR TURKEY, VEG, NEW POTATOS

WENDYSCHILISMALL BURGERGRILLED CHICKEN SANDWICHBAKED POTATO WITH CHILI AND CHEESESALAD WITH LOW CAL DRESSING

SUBWAYARBYSROAST BEEFTURKEYFRENCH DIP

KFCROASTED CHIX, MASHED POTATO(NO GRAVY), GREEN BEANSROASTED CHIX CAESAR SALAD

MCDONALDSSINGLE BURGERGRILLED CHICKEN SANDWICHSOUTHWEST GRILLED CHICKEN SALAD

TACO BELLCHICKEN SOFT TACOFRESCO CHICKEN BURRITO SUPREME

TIPS

• APPLE SLICES VS. FRIES• BRING FRUIT FROM HOME FOR SIDE• GRILLED VS. FRIED CHICKEN OR FISH• LOW CAL DRESSING OR BALSAMIC • TAKE OFF ONE HALF OF THE BUN• LEAVE OFF THE MAYO• DON’T ORDER HIGH FAT OR BREADED MEATS

CONVENIENCE MEALS

• FROZEN LOW CALORIE INDIVIDUAL MEALS• LOOK FOR MEAT AND VEGETABLE VS. PASTA OR PIZZA

• BAGGED DINNERS LOOK FOR LESS THAN 400 CALORIES

MON

CHILI

GRATED LOW FAT CHEESE

APPLE SLICES

TUES

FAJITAS

TORTILLA

LOW FAT SOUR CREAM

SHREDDED CHEESE

WED

CROCK POT BEEF STEW

MIXED FRUIT FROM SALAD BAR

THURS

ROTISSERIE CHIX

GREEN BEANS

STRAWBERRIES

FRI

STIR FRY

BROWN RICE

SAT

MEATLOAF

½ BAKED POTATO

1 PAT BUTTER

CANNED PEACHES

SUN

TURKEY BREAST

BROCCOLLI

MELON