http://www.nutritionforweightlosssurgery.com/

Nutrition for Weight Loss Surgery, Adelaide (2025)

10/12/2025

Our Green Chicken Curry sure packs a protein punch! 👊

With 24.5g protein and only 12g carbs per small serve, this is a flavour-packed way to help hit your protein target 💪🏻

Makes 4 small serves
1 teaspoon olive oil
400g chicken, trimmed of fat, cut into strips eg. breast, thigh or tenderloin
2 1⁄2 tablespoons green curry paste
2/3 cup Carnation Light & Creamy evaporated milk with a tiny drop of coconut essence
1 tablespoon fish sauce
1 tablespoon Kaffir lime leaves, shredded
1 cup baby corn
1 cup green beans, trimmed, sliced diagonally
1 small red capsicum, sliced
2 teaspoons cornflour

Heat olive oil in a frying pan. Add chicken and stir-fry for 5 minutes or until starting to brown. Add curry paste and stir fry until fragrant. Stir in evaporated milk, fish sauce and kaffir lime leaves and bring to the boil. Reduce heat to low, add corn, green beans and capsicum and simmer until tender. Whilst simmering, dissolve cornflour in just enough water to make a paste. Add to the simmering curry, stirring until well combined. This should help thicken the sauce.

Nutrition information per small serve: kilojoules 965, calories 231, protein 24.5g, fat 8.5g, saturated fat 2.5g carbohydrate 12g, fibre 4g.

Don't forget to save this one to refer to later and be sure to share with your bari-buddies! 👌

09/12/2025

We are celebrating the festive season with our biggest giveaway yet and YOU are invited to enter! 🙌🏻

There are THREE awesome prizes up for grabs . . .

🎁 1st Prize: 12 month membership to Elevate, our signature online support program.

🎁 2nd Prize: Complete Nutrition for Weight Loss Surgery Book Bundle (all SIX books).

🎁 3rd Prize: Choose any one product from our online store.

It is free to enter and we will be announcing winners on Christmas Eve, December 24th.

Get your name in the draw here ==> https://nfwls.org/elu

Feel free to tag a friend or share with your bari-buddies. The more the merrier! 🎄✨

08/12/2025

Looking to shake up your breakfast routine? 🙋🏼‍♀️

Here's five of our favourite bariatric breakfast ideas:

✔️ overnight oats with berries and yoghurt OR banana and walnuts OR sultanas and peanut butter yoghurt (and yes, we have the recipes for you!)

✔️ scrambled egg mixed with ricotta, served with mashed avocado and baked beans

✔️ yoghurt topped with nutty muesli, cranberry sprinkle and frozen berries

✔️ porridge topped with chocolate protein power, mixed well, with a teaspoon of peanut butter

✔️ grainy toast or Sandwich Thin topped with cream cheese, smoked salmon and bagel seasoning.

These are just a handful of the ideas (and recipes) we share in our FREE Bariatric Breakfast Brainstorm.

It is filled with quick, dietitian-approved breakfast ideas just like these to keep you on track with your bariatric surgery goals 💪🏻

Get a copy delivered to your inbox here ==> https://nfwls.org/ckk

07/12/2025

Brownies - YUM!

One of our favourite indulgences 😉

However, if we add protein powder when making the brownie, it doesn't make it 'healthier' or superior to any other brownie.

Yes, it may have more protein, but is has all the same sugar and fat as it did originally 🤔

Another example would be a super tasty (and rather indulgent) dip and cracker combination with a good hit of protein powder added to the dip.

Now, adding protein powder to yoghurt based dips in the early post-operative period may be an excellent way to give you a protein top up 💪🏻

However, once you have healed and you are able to meet your protein targets with whole foods, it isn’t really necessary.

Don't get us wrong, we are all for including regular indulgences. However, what we don’t like to see is including indulgent foods under the illusion that they are a great choice just because they contain protein.

When deciding if a food is in fact a good choice, it is important to consider not only its protein content, but also what else it contains.

Ask yourself, is this giving my body plenty of what it needs and not too much of what it doesn’t? 🤔

For just $17 you can get our comprehensive Protein Planner eBook, where we walk you through exactly what you need to know to ensure you can meet your protein needs with ease and maximise your success 🙌🏻

You can check out our Protein Planner eBook here ==> https://nfwls.org/6ok

06/12/2025

Looking to satisfy mid-meal hunger with snack options that keep you on track with your post-surgery goals?

You need our FREE Weight Loss Surgery Snack List!

Get a copy delivered to your inbox here ==> https://nfwls.org/hgo

05/12/2025

Soft spreadable cheeses like cottage and cream cheese are great to:
✔️ spread on crackers
✔️ use as a dip with vegetable sticks
✔️ use in cooking to add creaminess or a cheesy flavour 😋

When selecting these types of soft cheese, try to choose options with as much protein and little fat as possible, and watch the sodium content. The following Selection Criteria from our Shopping Companion, pictured, can help you make a good choice:
✔️ Greater than 10g protein per 100g
✔️ Less than 10g carbohydrate per 100g
✔️ Less than 10g total fat per 100g
✔️ Less than 3g saturated fat per 100g
✔️ Less than 400mg sodium per 100g.

Some of our Top Picks using this criteria include:
✔️ Brancourts Low Fat Cottage Cheese
✔️ Brancourts Protein + Cottage Cheese
✔️ Bulla Low Fat, High Protein Cottage Cheese
✔️ Bulla Low Fat, High Protein Cottage Cheese - Onion and Chives
✔️ Coles Low Fat Creamed Cottage Cheese
✔️ Woolworths Creamed Cottage Cheese.

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)! 📚

All the details are here ==> http://nfwls.org/2qn

05/12/2025

Ever find yourself stretching your dinner out longer than 20 minutes?

This seemingly innocent habit can sabotage your weight loss.

When you stretch your eating out over longer periods, this becomes 'grazing'.

When grazing, your sleeve or bypass struggles to give you a clear signal that you have had enough to eat. This allows you to eat more and can lead to a plateau or even weight regain 😳

Grazing is just one of the 'Common Culprits' involved in plateaus and weight regain that we have identified following weight loss surgery.

We will be diving into these Common Culprits in our FREE online workshop, Halt the Weight Regain Train!

Whether you have hit a plateau, are facing weight regain, or just want to make sure you are doing the right things to stay on track, this session is for you!

It’s completely FREE, and you will walk away with strategies you can start using straight away.

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

04/12/2025

Yes, weight loss specific supplements are not cheap.

There are much cheaper supplements out there, but at what cost?

Surgeon Edo Aarts from the Netherlands has presented research to us on a number of occasions some concerning statistics from research he has been involved in (sponsored by FitForMe).

This research has found that if just taking an over the counter multivitamin:
👉🏻 75% of patients with a sleeve
👉🏻 83% of patients with a bypass
will develop one or more deficiencies within one year! 😳

This is why we urge all weight loss surgery patients to:
💊 take the weight loss surgery specific vitamin and mineral supplements recommended to you
💊 ensure you have regular, ongoing blood tests (at least yearly, for life)
💊 ensure any nutrient deficiencies are corrected and monitored.

Be sure to save this one and share with your bari-buddies to help spread the word! 👌🏻

PS. If you need to top up on WLS-specific vitamin and mineral supplements, you can shop our hand-picked selection in our online store, using the code nfwls10 for a 10% discount! 🙌🏻

Shop here ==> https://nfwls.org/jm6

02/12/2025

Name a question you have about the bariatric surgery diet phases, and there will be an answer in Your Complete Guide to Nutrition for Weight Loss Surgery.

✔️ There’s over 15 years of experience gained from walking alongside people just like you packed inside these pages 🤓

✔️ There's over 100 recipes created specifically to help you through each and every phase of the weight loss surgery journey 👩🏻‍🍳

✔️ It’s based on simple, family-friendly food, not gourmet ingredients.
Recipes are easy for you to prepare and easy for your whole family to love! 🥰

✔️ It’s recommended by bariatric surgeons and dietitians across Australia to support people just like you 🫵🏻

✔️ Known as the ‘WLS Bible’ it really is ‘Your Complete Guide to Nutrition for Weight Loss Surgery’! 🙌🏻

No doubt a worthy investment in your journey, add a copy to your weight loss surgery toolkit today ==> https://nfwls.org/2ie

30/11/2025

Nutritionally, the best type of porridge is good old-fashioned oats 🥣

However, the flavoured options are tasty, quick and easy, hence very popular. Care needs to be taken when selecting these, as some of them options are loaded with sugar 🙈

By using our Selection Criteria in the image, you can make a choice that keeps you on track with your bariatric surgery goals.

Some of our Top Picks which meet this criteria include the following:
✔️ Arnold's Farm Porridge Sachets - Berry Blend
✔️ Carman's Gourmet Porridge Sachets - Honey, Vanilla & Cinnamon
✔️ Carman's Protein Porridge Sachets - Almond, Vanilla & Cinnamon
✔️ Carman's Porridge Sachets - Natural 5 Grain & Super Seed
✔️ Uncle Tobys Quick Oat Sachets - High Fibre.

The Selection Criteria and Top Picks are just a snippet of what you will find in our Shopping Companion.

You can get a 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)! 💰📚

All the details are here ==> http://nfwls.org/761

30/11/2025

Our Weight Loss Surgery Meal Plans eBook has you covered! 🙌🏻 🙌🏻 🙌🏻

Inside you will find:
✔️ The macronutrient (or 'macro') balance to achieve great results following weight loss surgery.
✔️ How to select a meal plan that best suits your current stage of the weight loss surgery journey.
✔️ Foods Lists for each of the food groups, 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.
✔️ Seven days of Meal Plans for each of the calorie levels: 800, 1000, 1200, 1500 and 1800 calories.

And this is all available for just $17! 🥳

All the details are here ==> https://nfwls.org/2yl

29/11/2025

Ever find yourself stretching your lunch out over the afternoon? 🤔

This seemingly innocent habit can sabotage your weight loss.

When you stretch your eating out over longer periods, this becomes 'grazing'.

When grazing, your sleeve or bypass struggles to give you a clear signal that you have had enough to eat. This allows you to eat more and can lead to a plateau or even weight regain 😳

Grazing is just one of the 'Common Culprits' involved in plateaus and weight regain that we have identified following weight loss surgery.

We will be diving into these Common Culprits in our FREE online workshop, Halt the Weight Regain Train!

Whether you have hit a plateau, are facing weight regain, or just want to make sure you are doing the right things to stay on track, this session is for you!

It’s completely FREE, and you will walk away with strategies you can start using straight away.

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

Nutrition for Weight Loss Surgery

10/12/2025

09/12/2025

08/12/2025

07/12/2025

06/12/2025

05/12/2025

05/12/2025

04/12/2025

02/12/2025

30/11/2025

30/11/2025

29/11/2025

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