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Daily Meal Ideas for WLS 8+ Months Out



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Thanks for the replies! I don't feel as guilty going over 800 calories after I workout. I probably should just focus on the Protein.

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Thanks so much for this wonderful list. I have marked this and will return when I am that far along.

Lifeofblair wrote I 'm still in the losing phase (5 lbs or so from goal) and my nut said to eat between 600-800 calories a day, but I have a hard time with those calories and to get the needed Protein. I like to get others opinions on what works.

that is not enough calories!!

What that makes no sense to me as I am 4 weeks postop tomorrow and I have been eating 500 to 650 a day. Your eating less than I am if your eating 600 and your almost to goal. Is your NUT a specialist in WLS? Sounds like she is way off on her thinking.

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Exactly correct. Forget calories, focus on Protein and watch your waist preferably not the scale! Workout regimen needs to be consistent and physical! Kill it! You got this! I'm down 218lbs in 10 months! Check my profile, add me as a friend and question away! We all stick together! #family

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Ssflbelle I agree with you!

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Thanks so much for this wonderful list. I have marked this and will return when I am that far along.

Lifeofblair wrote I 'm still in the losing phase (5 lbs or so from goal) and my nut said to eat between 600-800 calories a day, but I have a hard time with those calories and to get the needed Protein. I like to get others opinions on what works.

that is not enough calories!!

What that makes no sense to me as I am 4 weeks postop tomorrow and I have been eating 500 to 650 a day. Your eating less than I am if your eating 600 and your almost to goal. Is your NUT a specialist in WLS? Sounds like she is way off on her thinking.

She's the nut at my surgeons office. And when she said between 600-800 calories she said that was the average. I emailed the other nut to get her take on it because some days I could eat way more but feel bad going over 800 calories. All these responses make me feel better though, so I do appreciate them!

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They all base their nutrition on a generalized plan. Every metabolism is different and your work ethic plays a big role in it all. Not to be harsh but a lot of bariatrc patients were not working out pre surgery and continue not after. If you are, you need fuel to run on and that amount is not enough!

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I am 4 months post op, and 16 pounds from goal. I eat around 600 calories a day. Dont know what maintenance phase will be like as im not there yet, but my nut is pretty adamant about not counting calories, only focus on getting at least 75 grams of Protein, keeping carbs between 30-60, which im usually around 30, and keeping fat under 30, which is no problem at all. Thanks for the list, OP, i'll be going into maintenance soon and seeing what others do is a big help.

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I'd be glad to help with maintenance phase info too. I'd need body specifics and more importantly your exercise regimen and goals. If looking to add muscle to help loose skin it's a different ballgame than simply living and maintaining!

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@@lifeofblair I agree with all the others. Your calorie intake seems way low for where you are post-op. By the time I reached goal I was probably eating 1400-1700 a day just doing Couch to 5k and light strent trainkng. Now that I'm training for a half marathon and I'm in maintenance, I need to be closer to 2200-2300 calories on cardio days.

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@@Katnroyal ... awesome initial post. Thank you.

To the person (?) who asked about calories / Protein -- I count both. I use My Fitness Pal, which I use to plan and track my food / Water.

Below was my weight-loss eating plan -- not proselytizing at all (this worked well for me, but do what works best for you):

Months 1-4 - I averaged 800 calories/day and 80 grams of Protein (couldn't really eat much more than that during those months anyway)

Months 5-6 - I averaged 1,000 cals/day and 90 grams of protein

Months 7-8 - I averaged 1,200 cals/day and 100 grams of protein

I reached my weight goal (150 pounds) at 8.5 months post-op. Since then I've ratcheted up my calories and have slowly lost another 15 pounds and weigh 135 pounds. Now in maintenance, I'm eating 1700 - 1800 calories/day on average and still eating 90-100 grams of protein.

We all have different lifestyles, workout routines, activity goals. I am NOT a gym rat. I do walk a lot and am so much more active than I used to be. I'm 70 years old. Feel great. Look amazing for my age.

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Yes! ^^^great post and congrats! Your diet is along the perfect side for the average wls patients.

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@@Katnroyal ... awesome initial post. Thank you.

To the person (?) who asked about calories / Protein -- I count both. I use My Fitness Pal, which I use to plan and track my food / Water.

Below was my weight-loss eating plan -- not proselytizing at all (this worked well for me, but do what works best for you):

Months 1-4 - I averaged 800 calories/day and 80 grams of Protein (couldn't really eat much more than that during those months anyway)

Months 5-6 - I averaged 1,000 cals/day and 90 grams of protein

Months 7-8 - I averaged 1,200 cals/day and 100 grams of protein

I reached my weight goal (150 pounds) at 8.5 months post-op. Since then I've ratcheted up my calories and have slowly lost another 15 pounds and weigh 135 pounds. Now in maintenance, I'm eating 1700 - 1800 calories/day on average and still eating 90-100 grams of protein.

We all have different lifestyles, workout routines, activity goals. I am NOT a gym rat. I do walk a lot and am so much more active than I used to be. I'm 70 years old. Feel great. Look amazing for my age.

Great post! I'm 65 and 3 months post op sleeve. I've lost 50 lbs and feel great. Nice to see someone my age with such great success. It is hard to find a groove when the Drs office won't give me carb/cal/protein breakdowns. My follow ups have been with 3 different assistants with totally different ideas.

I know it depends on activity levels, age, gender etc.

thanks for the clarity!

Sent from my iPhone using Tapatalk

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@@Katnroyal ... awesome initial post. Thank you.

To the person (?) who asked about calories / Protein -- I count both. I use My Fitness Pal, which I use to plan and track my food / Water.

Below was my weight-loss eating plan -- not proselytizing at all (this worked well for me, but do what works best for you):

Months 1-4 - I averaged 800 calories/day and 80 grams of Protein (couldn't really eat much more than that during those months anyway)

Months 5-6 - I averaged 1,000 cals/day and 90 grams of protein

Months 7-8 - I averaged 1,200 cals/day and 100 grams of protein

I reached my weight goal (150 pounds) at 8.5 months post-op. Since then I've ratcheted up my calories and have slowly lost another 15 pounds and weigh 135 pounds. Now in maintenance, I'm eating 1700 - 1800 calories/day on average and still eating 90-100 grams of protein.

We all have different lifestyles, workout routines, activity goals. I am NOT a gym rat. I do walk a lot and am so much more active than I used to be. I'm 70 years old. Feel great. Look amazing for my age.

This is also fantastic info. However may I ask at each of these stages what were your carbs. I had split pea Soup last night (I am allowed based on my Doctor's plan) however I was surprised to see the carb count was so high. I am 4 weeks out today and yesterday's protein was 63 and carb count was 58. Is that too high of a carb for only 4 weeks out?

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@@SassyNanny ... those calorie levels / Protein levels were recommended by my surgeon's bariatric P.A. who is a real pro with weight loss surgery and understands the nuances and differences among all weight loss surgeries.

Very best to you!

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@@ssflbelle asked:

This is also fantastic info. However may I ask at each of these stages what were your carbs. I had split pea Soup last night (I am allowed based on my Doctor's plan) however I was surprised to see the carb count was so high. I am 4 weeks out today and yesterday's Protein was 63 and carb count was 58. Is that too high of a carb for only 4 weeks out?

Interestingly, neither my surgeon, my nutritionists nor my bariatric P.A. (who is just amazingly well educated on all things bariatric) ever gave me a carb limit. And, happily for me, I don't seem to be one of those folks who is heavily affected by carbs -- at least not "good" carbs.

They all were clear that simple carbs and all "slider foods" -- google that term if you don't know what it means -- were off the menu for the weight losing phases. So I followed that rule very well.

But here's the deal (although I assume you already know this): One gram of Protein is 4 calories. So 100 grams of protein = 400 calories. One gram of carbohydrate is also 4 calories. But 1 gram of fat = 9 calories. So if you're eating a lot of protein (which also comes with some degree of fat) and some healthy fats (like olive oil), you're not going to have a lot of calories left for carbs.

I will say this again: Some people are very sensitive to carbs and have to go very low carb to lose weight. Luckily, my body tolerates all colored, high-Fiber veggies (think green Beans, broccoli, red peppers, sweet potatoes, squashes, carrots, etc.) just fine. I just didn't eat white potatoes, sugar, white bread, white rice or white Pasta while I was losing weight. And I still don't eat them very often now.

My final advice is that WLS is a big chance to reset your menus / diet / nutrition / eating patterns. Please learn everything you possibly can about nutrition and change your lifestyle now while you have this opportunity to do so. Habits are powerful things -- both good ones and bad ones. :)

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