Ep 35: Meal Planning After Bariatric Surgery
This post is a companion to Episode 35 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Meal planning is one of the most common struggles I hear from people after bariatric surgery. And it makes sense — for most people, it was never a natural habit before surgery either. But having great options on hand is so important when you are eating small amounts and need to prioritise protein at every meal. Here is the good news: meal planning does not have to look like the Pinterest-perfect Sunday prep session. It just needs to work for you.
Step 1: Decide What You Are Going to Eat
This does not mean planning every meal for a week. It might just mean identifying two or three dinners, a few snack ideas, and your go-to protein sources for the week ahead. Having a list of meals and snacks you genuinely love and that deliver good protein means you are not starting from scratch every time — you are choosing from options you already know work for you.
Step 2: Get the Food Into the House
Whether that is a weekly supermarket trip, online ordering, or popping in for fresh things mid-week — find the approach that suits your rhythm. There is no right or wrong, only what actually happens.
Step 3: Do Some Preparation
Even a small amount — chopping vegetables, preparing a batch of protein, portioning out snacks — can make your week flow more smoothly. Even fifteen minutes of prep on a Sunday can make the difference between a week where you have great options on hand and one where you are scrambling.
Meal planning is self-care. It is preparation time. And it gets easier with practice.
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