1200 Calorie Bariatric Meal Plan

Weight loss surgery, also known as bariatric surgery, has been proven to be the most effective way for people to lose excess weight and keep it off. This success is especially true when surgery is combined with a healthy diet and regular exercise. A critical component is the 1,200 calorie bariatric meal plan a few months after the surgery. This ensures that bariatric patients get the necessary nutrients without overloading their reduced stomach capacity.

Calories are units of energy that our bodies use to function. Every activity we do, from breathing to running, burns calories. The food we eat provides these calories, fueling our bodies throughout the day. Without calories, we wouldn’t have the energy to perform basic tasks or maintain our bodily functions. However, not all calories are created equal.

The Problem with Empty Calories

Empty calories come from foods and drinks that provide little to no nutritional value. These include sugary drinks, candies, and many processed snacks. While they might taste good, they don’t offer the vitamins, minerals, and other nutrients our bodies need. Consuming too many empty calories can lead to weight gain, even if the total calorie intake isn’t excessively high.
For bariatric patients, avoiding these empty calories is crucial because their smaller stomachs need to be filled with nutrient-dense foods that support their health and weight loss goals. Basically, you don’t want to be wasting space in your stomach on food that won’t feed the body.

Why Watching Calories is Important for Weight-Loss Surgery Patients

Bariatric surgery is a type of weight loss surgery that changes the digestive system to help people lose weight. There are different types of bariatric surgery, but many aim to reduce the amount of food the stomach can hold, leading to reduced calorie intake. The surgery can also change the way the body absorbs nutrients.

After bariatric surgery, the amount of food you can consume is limited, but your body’s nutritional needs remain high. Monitoring your calorie intake helps manage your weight and prevents overconsumption, which can lead to weight regain. A 1200-calorie daily limit is often recommended to create a calorie deficit, which is essential for weight loss while ensuring you get enough nutrients.

The Importance of Staying Hydrated

Hydration is a key component of a healthy diet, especially after bariatric surgery. Drinking enough water aids digestion, helps control hunger, and prevents dehydration. Aim to drink at least 92 ounces of water daily. Avoid drinking large amounts during meals, as this can take up room in the stomach and limit how much food you can eat. This is especially true in the two weeks after surgery when you’ll be limited to a liquid-only diet and in the following weeks and months as you ramp up to the 1,200-calorie diet.

Foods to Include in Your 1200 Calorie Bariatric Meal Plan

After bariatric surgery, your diet will need to be carefully planned to ensure you get enough nutrients while eating a much smaller amount of food. Here are some key components to include in your 1,200-calorie bariatric meal plan:

• High Protein Foods
• Low-Cal Veggies
• Healthy Fats
• Whole Grains
• Hydration

High Protein Foods

Protein is essential for healing and maintaining muscle mass after surgery. Good sources of protein include lean meats, fish, eggs, dairy products, and legumes. Bariatric patients often use protein shakes and protein powder to ensure they meet their daily protein needs.

Low-Calorie Vegetables

Vegetables like spinach, broccoli, and cauliflower are low in calories but high in nutrients. They can be included in meals to provide essential vitamins and minerals without adding too many calories.

Healthy Fats

While fats are higher in calories, they are important for overall health. Healthy fat sources include avocados, nuts, seeds, and olive oil. These should be consumed in moderation to balance the meal plan.

Whole Grains

Whole grains like quinoa, brown rice, and oats provide important nutrients and fiber, which aids in digestion and helps you feel full longer.

Hydration

Staying hydrated is crucial. Water should be your primary drink, as it is calorie-free and essential for all bodily functions. Drinks high in sugar, such as soda and many fruit juices, are big no-nos because they contain empty calories and can lead to weight gain.

Sample 1,200 Calorie Bariatric Meal Plan

To give you a practical example, here’s a sample 1200 calorie bariatric meal plan. You’ll see this bariatric diet plan consists of relatively small meals, but enough to keep you going throughout the day.

Breakfast
1/2 cup of cottage cheese with a handful of berries
A small apple.

Mid-Morning Snack
A protein shake made with protein powder and water or low-fat milk.

Lunch
A small salad with mixed greens
1/2 cup of grilled chicken
A few cherry tomatoes, cucumber slices, and a tablespoon of olive oil and vinegar dressing.

Afternoon Snack
1/2 cup of Greek yogurt (sugar-free) with a sprinkle of nuts.

Dinner
A small serving of baked fish (about 3 ounces)
1/2 cup of steamed broccoli
1/2 cup of quinoa

Evening Snack
A small piece of fruit or a low-calorie, high-protein snack

Protein is a cornerstone of the bariatric diet because it helps with healing, maintaining muscle mass, and keeping you full. Incorporating foods like cottage cheese, lean meats, and protein shakes into your diet will help you meet your protein goals. Portion control is also vital. Using measurements like 1/2 cup servings can help you keep track of your intake and avoid overeating.

Tips for Sticking to a 1200 Calorie Bariatric Meal Plan Long-Term

• Meal Planning: Plan your meals and snacks ahead of time to avoid impulsive eating and ensure you stay within your calorie limit.
• Portion Control: Use smaller plates and measure portions to avoid overeating.
• Healthy Snacking: Keep healthy snacks like fruits, vegetables, and nuts available to avoid reaching for empty calories.
• Mindful Eating: Eat slowly and savor each bite. This helps you feel full and satisfied with smaller portions.
• Regular Check-ins: Monitor your progress and adjust your meal plan as needed. Regular consultations with a dietitian can help keep you on track.

At WeightWise, we are dedicated to helping our patients achieve their weight loss goals through comprehensive bariatric surgery options and ongoing support. Our experienced team is committed to providing personalized care and guidance throughout your weight loss journey.

If you’re considering weight loss surgery, take the first step by taking a free, online, no-obligation assessment to determine if you’re a candidate. You can also watch our free online seminar to learn more about the process and how WeightWise can help you achieve lasting weight loss success. Contact us today to begin your journey to a healthier, happier you.