Nutrition for Weight Loss Surgery

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Nutrition for Weight Loss Surgery

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31/03/2026

Looking for weight loss surgery specific meal plans? 🙋🏼‍♀️

We have you covered! 🙌🏻 🙌🏻 🙌🏻

Our dietitian-designed, Weight Loss Surgery Meal Plans eBook includes:
✔️ Seven days of Meal Plans for each of the calorie levels: 800, 1000, 1200, 1500 and 1800 calories.
✔️ A macro balance developed to achieve positive results following surgery.
✔️ Foods Lists for each food group, allowing you to substitute foods within our Meal Plans to suit your food tolerance and taste preferences.
✔️ A framework to create your own menu, if desired.
✔️ Food and recipe inspiration in each and every day of the 35 days of Meal Plans.

And this is all available for just $17! 🥳

All the details are here ==> https://nfwls.org/fgc

31/03/2026

Snacks can help, or they can hinder, your weight loss surgery outcome 🤔

To ensure your snacks are HELPING you to achieve your weight loss surgery goals, make sure they follow the Three P’s:

1. Snacks should be PLANNED
Plan your snacks ahead of time. Have options on hand for vulnerable times that pack a nutrition punch and keep you feeling satisfied.

2. Snacks should be PORTIONED
Decide how much you are happy to eat before you start eating. Pre-portioning snacks such as nuts can prevent a planned snack turning into grazing where you end up eating more than you realise.

3. Snacks should be PURPOSEFUL
Snacks are important to include if you are genuinely hungry between meals, are over hungry by your next core meal or need a nutritional top up, such as a protein top up.

For more on post-surgery snacking, check out our blog post, ‘30 Bariatric Snacks to Help You Stay on Track’. It not only provides 30 snack ideas, but more helpful hints and tips on post-surgery snacking.

Check it out here ==> https://nutritionforweightlosssurgery.com/blog/b/30-Bariatric-Snacks

30/03/2026

Weight loss following bariatric surgery is not a race 🙅🏼‍♀️

Fast loss doesn't always equal the best loss 🙅🏼‍♀️

Eating less than everyone else is not the goal 🙅🏼‍♀️

Nourish your body, stay strong and build a healthy relationship with food while reaching your goals ✔️

Give us a 👍🏻 below if this is a timely reminder for you 👇🏻 👇🏻 👇🏻

29/03/2026

Nutritional yeast is the perfect protein booster, as it is almost 50% protein, providing 7g protein per 15g serve! 💪🏻 👊🏻

You can use it in cooking to provide a cheesy, nutty and/or savoury flavour, for example:
✔️ sprinkle over popcorn, pasta, salads or steamed vegetables
✔️ add to scrambled eggs
✔️ stir into soups, casseroles or curries
✔️ add as a ‘cheese’ flavouring in sauces
✔️ use as a thickener for soups and sauce.

For more simple, practical ways to help boost your protein intake to hit your protein target, get your hands on a copy of our FREE Protein Boosters Guide!

You can get a copy delivered to your inbox here ==> https://nfwls.org/f29

28/03/2026

One of the keys to feeling satisfied sooner and staying satisfied longer after weight loss surgery is using 'Smart Food Combinations', our signature strategy to keep hunger in check 👌🏻

We suggest using a bread and butter or side plate for your meals and to follow this guide to help keep your satisfied:
✔️ half your plate = protein food
✔️ one third of your plate = salad or vegetables
✔️ the rest = a little (preferably low GI) carbohydrate if you desire
✔️ a little healthy fat.

In this example we have balanced a plate with the four components:
✔️ BBQ chicken
✔️ leafy salad
✔️ chickpeas
✔️ salad dressing of a little olive oil and vinegar.

Not every meal needs all four components, but if you are finding your hunger is increasing or you are needing larger portions, experimenting with this balance can make all the difference.

You can learn more about Smart Food Combinations in our FREE guide which includes our:
✔️ Smart Food Combinations Meal Building Matrix
✔️ Smart Food Combinations Meal Ideas
✔️ Smart Food Combinations Practical Examples.

Get your copy delivered to your inbox today ==> https://nfwls.org/iau

28/03/2026

The simple combination of wholegrain crackers and hommus makes a simple, weight loss surgery friendly snack 👌🏻

If you are looking for more ways to satisfy mid-meal hunger with snack choices that keep you on track with your post-surgery goals, check out our FREE Weight Loss Surgery Snack List!

You can get a copy delivered to your inbox here ==> https://nfwls.org/o5k

27/03/2026

At 9g protein per serve, these Choc Cashew Protein Balls are a delicious, pre-portioned, portable snack 😋

Makes 12 Protein Balls
100g cashews
50g almonds
80g high quality protein powder
35g shredded coconut
2 tablespoons cocoa
4 medjool dates
Water to bind

Add nuts to a food processor and process until they form a nut meal. Add the rest of the dry ingredients. Slowly add water until the mixture is moist enough to form balls. Be sure to add the water very slowly as it is easy to add too much which will make the mixture sloppy. Roll into 12 balls.

Nutrition information (per ball): energy 610kJ, calories 146, protein 9g, fat 9g, saturated fat 2g, carbohydrate 7g, fibre negligible.

Choc Cashew Protein Balls are just one of over 100 bariatric surgery specific recipes in Your Complete Guide to Nutrition for Weight Loss Surgery.

Referred to as ‘the bible’, it is a ‘must-have’ tool on your journey!

Check it out here ==> https://nfwls.org/veo

27/03/2026

Spoiler alert: weight regain isn’t just about stomach size.

You can out-eat any surgery, even if your procedure was done perfectly 😳

And if you are relying solely on physical restriction without considering your eating habits, weight regain can be inevitable 😳 😳

Three sneaky habits we see involved in regain time and time again are:
✔️ grazing (which is different from planned snacking)
✔️ drinking liquid calories
✔️ drinking with meals.

These are just three of the 21 'Common Culprits' we see involved in weight regain and we are deep-diving into these and more in our FREE online workshop, Halt the Weight Regain Train 🚂

In this hour-long, online workshop you will learn:
✔️ How restriction and under-eating can fuel regain
✔️ How to spot habits that work against your surgery
✔️ Why not understanding protein could be costing you results
✔️ Our favourite practical strategies to turn things around.

🎟️ Register here to save your FREE seat ==> https://nfwls.org/lap

26/03/2026

Looking for lunch ideas after your bariatric surgery?

We’ve got you! 💪🏻

Our brand new blog shares over 30 easy, protein-packed bariatric lunch ideas you can drop straight into your routine.

From wraps and bowls to warm comfort foods, this list is a must-have ✔️

Check it out here ==> https://nfwls.org/rin

25/03/2026

We see it often - stress levels rising when hunger starts to return after weight loss surgery.

People often feel like their surgery is no longer working for them.

But the surgery is still there, the key is knowing how to work with it!

Using our signature strategy of 'Smart Food Combinations', you can build meals that will keep you satisfied for as long as possible 👌🏻

Smart Food Combinations include the following in one meal:
✔️ protein
✔️ healthy fat
✔️ fibre
✔️ low GI carbohydrate.

Let's take breakfast for example. A breakfast based on Smart Food Combinations is muesli with nuts, seeds, yoghurt and fruit:
✔️ protein from yoghurt, nuts and seeds
✔️ healthy fat from nuts and seeds
✔️ fibre from oats, fruit, nuts and seeds
✔️ low GI carbohydrate from oats, fruit and yoghurt.

Some other examples of breakfast based on Smart Food Combinations include:
✔️ poached eggs on grainy toast with avocado
✔️ overnight oats with oats, milk, fruit and yoghurt
✔️ porridge made with milk and diced fruit
✔️ breakfast wrap with grainy wrap, lean bacon, egg, tomato and avocado
✔️ smoked salmon and avocado on grain toast.

Not every meal needs to contain all four components, however if you are finding you are needing larger portions, or you are not staying satisfied for as long after eating, it is worth experimenting to find the right balance for you.

You can learn more about Smart Food Combinations in our FREE guide which includes our:
✔️ Smart Food Combinations Meal Building Matrix
✔️ Smart Food Combinations Meal Ideas
✔️ Smart Food Combinations Practical Examples.

Get your copy delivered to your inbox today ==> https://nfwls.org/z9m

25/03/2026

Get the information you need to start your weight loss surgery journey RIGHT, without having to go through hours of google searches with our Weight Loss Surgery QuickStart Guide! 🙌🏻 🙌🏻 🙌🏻

For just $7, our QuickStart Guide eBook will walk you through:
✔️ the eating behaviours and patterns to ensure long term success
✔️ the eating techniques to maximise food tolerance
✔️ the food and fluid types to include to maximise your outcomes.
✔️ pre surgery preparation, including suggested meal plans
✔️ liquid, puree and soft recovery phases
✔️ things to avoid during recovery
✔️ getting started on vitamin, fibre and protein supplements
✔️ frequently asked questions.

Yes, all of that information is packed into this bumper eBook for just $7! 🙌🏻 🙌🏻 🙌🏻

Get your copy delivered to your inbox here ==> https://nfwls.org/5qo

24/03/2026

When selecting Breakfast Cereal Biscuits, the Selection Criteria from our Shopping Companion (in the image) can help guide you to make a great choice 👌🏻

Some of our Top Picks using this criteria include:
✔️ Aldi Hillcrest Wheat Biscuits
✔️ Coles Wheat Biscuits
✔️ Sanitarium Weet-Bix - Guten Free
✔️ Sanitarium Weet-Bix - Original & flavoured varieties
✔️ Uncle Tobys VitaBrits - No Added Sugar
✔️ Woolworths Wheat Biscuits.

The information above is just a snippet from our Shopping Companion. Get your copy individually or in our Book Bundle, which also includes our Protein Planner, Meal Plans and our Single Serves, Fifty in a Flash and One Meal, Many Ways recipe books for only $85 ($115 value)! 📚

Find out all the details here ==> http://nfwls.org/uou

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http://www.nutritionforweightlosssurgery.com/

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