By Kyle Rose, RD, LD
When you’ve been cleared to begin eating solid foods, we know you’re ready for something delicious. However, what you can (and should) eat after weight loss surgery looks different than the foods you ate before surgery.
Nothing is more dangerous to your weight loss journey than an empty pantry and fridge. When you don’t have healthy snacks and foods on hand, you will be tempted to run to whatever food you can get in a hurry—which more than likely will not be a healthy choice. Keeping your fridge and pantry stocked with healthy foods you can eat after your weight loss procedure is the best way to stay on track with your weight loss.
Here are some must haves to keep in your pantry and fridge:
Meats and Fish
Chicken
Ground Turkey, Lean Beef (90/10 or leaner), and Pork
Fresh and Frozen Fish
Frozen Cooked, Peeled Shrimp
Tuna (packed in water)
Canned Chicken (packed in water)
Cold Cuts (look for meats with less than 3 grams of fat per oz)
Eggs and Dairy
Eggs
Greek Yogurt (less than 14 grams of sugar per serving)
Cottage Cheese (low-fat or fat-free varieties)
Low Fat Cheeses (Mozzarella, Cheddar, Provolone, and any other favorites)
Milk (skim or 1%) or Soy Milk (“lite” varieties)
Fruits and Veggies
**If you buy canned fruits, look for canned fruit labeled “No Sugar Added” or “100% juice.” Frozen fruit will also keep longer, but watch for added sugar.**
Onions
Garlic
Peppers
Mushrooms
Squash
Zucchini
Baby spinach
Baby carrots
Cucumbers
Celery
Cabbage
Broccoli
Cauliflower
Tomatoes
Apples
Bananas (keep some frozen)
Strawberries
Cherries
Frozen Fruit (Berries, Peaches, Mangoes)
Canned Artichoke Hearts
Canned Pumpkin
Canned Green Chilies
Basic Herbs and Spices
Basil
Oregano
Italian Seasoning
Paprika
Chili Powder
Cinnamon
Sea Salt
Pepper
Sauces/Broth
Marinara Sauce
Pesto Sauce
Salsa
Chicken Broth (low sodium preferred)
Vegetable Broth (low sodium preferred)
Oils/Butter
Almond Butter
Peanut Butter
Olive Oil
Other
Protein Bars
Protein Powder
Sugar Free Pudding and Jello Mix
Sugar Free Caramel Sauce
Sugar Free Torani Syrups (for flavoring shakes, smoothies, coffee, tea, etc.)
Kyle Rose is a registered dietitian and founder of Bariatric Dietitian Services. He has personally guided more than 2000 patients through the nutrition changes required to succeed with weight loss surgery.
