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 DAIRY 1 STARCH 1 FRUIT LUNCH 3 OZ. MEAT 1 STARCH 1 FAT 1 FRUIT OR VEG DINNER 3 OZ. MEAT 1 DAIRY FRUIT AND VEG 1 FAT

EASY BREAKFAST IDEAS WHOLE GRAIN CEREAL, MILK, FRUIT YOGURT, FRUIT TOAST WITH PEANUT BUTTER HARD BOILED EGG, FRUIT EGG MCMUFFIN MCDONALD’S OATMEAL FRUIT AND YOGURT PARFAIT

EASY LUNCHES THINK: LEAN MEAT FRUIT 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 STEW WHITE BEAN CHICKEN CHILI LEAN BEEF, SALSA PORK LOIN, APPLE JUICE HEARTY SOUP LEAN 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 MARKET CHIX OR TURKEY, VEG, NEW POTATOS WENDYS CHILI SMALL BURGER GRILLED CHICKEN SANDWICH BAKED POTATO WITH CHILI AND CHEESE SALAD WITH LOW CAL DRESSING

SUBWAY ARBYS ROAST BEEF TURKEY FRENCH DIP KFC ROASTED CHIX, MASHED POTATO(NO GRAVY), GREEN BEANS ROASTED CHIX CAESAR SALAD

MCDONALDS SINGLE BURGER GRILLED CHICKEN SANDWICH SOUTHWEST GRILLED CHICKEN SALAD TACO BELL CHICKEN SOFT TACO FRESCO 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 STRAWBER RIES FRI STIR FRY BROWN RICE SAT MEATLOAF ½ BAKED POTATO 1 PAT BUTTER CANNED PEACHES SUN TURKEY BREAST BROCCOLLI MELON