So, what can we eat?


This section helps you put it all together with menus ideas. Putting menus together can be a challenge. So I'll share some menus I have used during my journey after bariatric surgery.

Check often for updates.   

These menus are not listed by food phase unless otherwise stated.


cottage cheese and fruit

Cottage cheese is always my stand-by breakfast. Sometimes served with fruit (bananas, peaches, blueberries, or apples) or my new favorite cinnamon raisin bread. Either way, I like to sprinkle why protein crisp on for extra protein. (see under "protein" section). 

Posted on Monday, October 15, 2012 at 02:37PM by Registered CommenterJulia Holloman | CommentsPost a Comment


Sunday night out, and we're having seafood at Marlin and Ray's. 

My husband and I shared the Seafood Steamer, with steamed peel and eat jumbo shrimp, andouille sausage, and boiled potatoes. It came with a salad, as well.  

Even shared, this meal was more than the two of us could eat. 

Today's full menu included:

Breakfast: 1 boiled egg on a Thomas whole wheat mini bagel.

Lunch: 2.5 oz grilled chicken breast, green beans, 1/3 sweet potato.

 Yes, you can.

Posted on Sunday, September 23, 2012 at 08:41PM by Registered CommenterJulia Holloman | CommentsPost a Comment

chicken santa fe 

On today's lunch menu: Weight-Watchers Smart Ones—Chicken Santa Fe.

I rarely eat frozen meals in a box, but I was getting a little weary of chicken and  tuna salads and sandwiches. 

When I do eat frozen meals, I try to look for the ones without rice or pasta—which are hard to find, even the healthy ones. I usually avoid these because they often contain too many carbs for me. 

Today, I felt the need for a little more veggies, and this one seemed to fit the bill. It has white meat chicken, zucchini, bell peppers, onions and black beans, (and I threw in a few of last night's green beans). 

Served on a small (8") plate, this entire meal measures about a cup of food. 140 cal, 2.5g fat, 4g fiber, 11g carbs, (+ a few green beans), 6g sugar, and 20g protein.

It's a perfectly "smart" bariatric choice—not bad for frozen lunch in a box. Yes, we can. We have many more miles to go!

Posted on Thursday, September 20, 2012 at 11:32AM by Registered CommenterJulia Holloman | CommentsPost a Comment

it's lunchtime

Yes, I did have salmon and a salad for lunch, and no I didn't eat a whole serving.

There is a difference between a serving and a portion. A serving is a standard volume or weight of measure. A portion is the amount you choose to eat. Labels will tell you the serving size so that you can more accurately establish the information you need. To decide how much a bariatric portion (you choose to eat) adjust accordingly.

After surgery, it's important to measure your portions. Memorizing portion sizes are important when measuring is not convenient. 

A suggested serving of protein for a normal person is 3 to 4 ounces or a card sized measure. I ate this meal at a restaurant. The size that came on my plate was considered a small serving, it was 7 ounces (twice the normal standard). The larger serving is 9 ounces. Our bariatric portion should be 2 to 3 ounces of protein (depending on your time out from surgery) 2 ounces would be about the size of 2 matchboxes.

A normal serving size is one cup vegetable or the size of a baseball. I did eat a cup of salad. My salad usually has tomato slices which is a carb. I could have chosen to eat more of the salad, if I wanted. But I choose to keep my portions small, and I was satisfied. 

I have established a habit of ordering the dressing on the side. A normal size serving is 2 tablespoons. I choose to eat 1/2 a serving, or less when I have salmon. I do this because salmon is a fatty fish (2 ounces = 4g fat) and I want to limit my fat intake. It's a good fat, but fat must be counted, nevertheless. It is a good idea to keep the bariatric fat portion in the single digits. (1 Tablespoon dressing = 7g fat) This meal had 11g, but remember it's a guideline, not a hard fast rule. If I had eaten a less fatty protein, (such as chicken) I still would have chosen to eat 1 tablespoon of dressing because it's my "new normal" portion size. By adding the salmon, it also adds moisture to the salad, and less dressing is needed. 

Here's what it looks like bariatric style:

  • 2 to 3 ounces of salmon
  • a cup of salad 
  • 2 -3 slices of tomato
  • 1 tablespoon dressing 

Enjoy! Yes, you can. You have many more meals to go.

Posted on Tuesday, September 18, 2012 at 10:31AM by Registered CommenterJulia Holloman | CommentsPost a Comment

breakfast anyone?

I didn't eat breakfast too often before having weight-loss surgery, I usually skipped it—however, breakfast is my favorite meal of the day. But it is also the hardest for me, for thinking of what to eat.

Bacon, sausage, jellies, and jams are not always the best bariatric choices (maybe on occasion, but not as a rule). So here's an idea.

My morning breakfast included:

  • 1 boiled egg,
  • 1 whole-wheat mini bagel (Thomas),
  • and 1 teaspoon mayo.

 That equals 220 calories, 9g fat, 22g carb, 11.5g protein, 3.5g sugar.

Oh, and one very small (bread and butter plate).

This is a good balance of protein and carbs. I try to eat breakfast within one hour of waking. Watch for more ideas to come.

Yes, you can. You have many more meals to go!

Posted on Tuesday, September 18, 2012 at 10:15AM by Registered CommenterJulia Holloman | CommentsPost a Comment