http://www.nutritionforweightlosssurgery.com/

Nutrition for Weight Loss Surgery, Adelaide (2025)

13/11/2025

'Layering' protein foods is a great strategy to maximise the amount of protein included in each mouthful and get you closer to your post weight loss surgery protein targets! 💪🏻 👊🏻

Take the example of muesli. We wouldn't think of that as a protein-packed breakfast option. However, with some 'layering' and planning you can quickly build a protein-boosted start to your day 👊🏻

Let's take it step by step:
👉🏻 ¼ cup muesli = 3.5g protein
👉🏻 PLUS 1 heaped tablespoon high protein yoghurt (+ 3g protein)
👉🏻 PLUS 30g mixed nuts & seeds (+ 5g protein)
👉🏻 PLUS ¼ cup high protein milk (+ 2.5g protein)
= 14g protein 🙌🏻 🙌🏻 🙌🏻

Looking for more ways to boost your protein intake?

For simple, practical ways to help you layer protein foods to hit your protein goal, 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/0ig

12/11/2025

Hair, skin and nail supplements are understandably incredibly popular after bariatric surgery due to concerns around hair loss, but we never recommend them 🙅🏼‍♀️

Taking multiple supplements can exceed upper limits for some nutrients, which then causes more problems 😳

An example we often see is excess selenium when a hair, skin and nail supplement is taken in addition to a multivitamin. Ironically excess selenium can cause brittle hair and nails so makes things worse! 😬

As part of your vitamin regime, you are best to:
✔️ use a weight loss surgery specific multivitamin
✔️ have regular blood tests
✔️ correct any deficiencies if they arise.

Unpacking all things vitamins is just one of things we do with members of our signature online support program, Elevate, via our:
✔️ fortnightly small group calls
✔️ PRIVATE Facebook support group
✔️ monthly 'deep dive' masterclasses.

Is it time to get the expert support you need?

If so, your timing could not be better!

In one week, next Tuesday, 18th November, we will be opening the doors to our Elevate program, bit only to those on our VIP Waitlist in our Black Friday Sale! 🎉

You can secure your spot on the waitlist here and we will keep you in the loop ==> https://nfwls.org/mq4

There's no obligation, just a chance to see if our program is a good fit for you 👌🏻

12/11/2025

Have you been given a crazy strict carb restriction after your bariatric surgery?

We still hear rules like “Keep your carbs under 30g a day!” circulating, which is frightening when you realise that one banana and a yoghurt pouch would use that up completely 😳

No wonder eating feels confusing 🫤

After weight loss surgery, carbs aren’t the enemy. The type, timing and combination matter far more than trying to stick to an overly restrictive – and frankly inappropriate – number.

Your body and brain need carbs for energy, concentration, gut health, and yes, to help you stay satisfied between meals.

We can show you how to include them in your day so they’re a help, not a hindrance, to achieving your goals.

It’s about learning how to build balanced meals that keep your hunger, cravings and energy levels under control, without falling back into restriction or deprivation.

That’s exactly what we teach you in our FREE Smart Food Combinations Guide. It breaks down how to build meals and snacks that work with your surgery, not against it.

Get your copy delivered to your inbox today ==> https://nfwls.org/ug2

11/11/2025

If you have had adequate nutrition and hydration the previous night, there are often no additional dietary requirements prior to exercising, however . . .

If you are early post op and your portion sizes are still very small, you may wake feeling hungry or find you feel fatigued, dizzy or lightheaded during your exercise session.

If this is the case, have a small carbohydrate-based snack prior to exercise, as carbohydrate is the preferred energy source that fuels our muscles.

Try to minimise high fat or fibre options to reduce the risk of upsetting your stomach.

Examples of small, carbohydrate-based snacks include:
✔️ ½ - 1 banana
✔️ 25g pretzels
✔️ 1½ Saladas or 3 Cruskits or 3 Corn Thins with Vegemite
✔️ a Sandwich Thin with a scrape of jam
✔️ 3 dates
✔️ 120g fruit tub such as SPC peaches or pears in natural juice.

These are exactly the types of topics we dive into in our signature online support program, Elevate. We provide recommendations, then show you exactly how to implement this in practical ways!

Our Fuelling for Exercise After Weight Loss Surgery module in our Learning Vault covers practical strategies for pre exercise, during exercise and post exercise recovery nutrition (and you can anything through with us in our support group or live calls).

If you are keen to take your weight loss surgery nutrition support to the next level, your timing could not be better!

In one week, next Tuesday, 18th November, we will be opening the doors to our Elevate program, bit only to those on our VIP Waitlist in our Black Friday Sale! 🎉

You can secure your spot on the waitlist here and we will keep you in the loop ==> https://nfwls.org/10y

There's no obligation, just a chance to see if our program is a good fit for you 👌🏻

10/11/2025

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

09/11/2025

Four of our favourite protein boosters to help hit your protein target following weight loss surgery are as follows:

✔️ PB2 (powdered peanut paste) - add to a smoothie or stir through yoghurt for a sweet dip for fruit

✔️ roasted chickpeas or fava beans - enjoy as a snack or add crunch to your salad

✔️ edamame - perfect in salads, poke bowls or dried as a snack

✔️ mini cans of legumes - add to soups, casseroles or salads for a protein (and fibre!) boost.

Over the course of a day, small protein boosters can add up and when sustained long term, can help you hit your protein target! 💪🏻 👊🏻

For practical ways to help you layer protein foods to boost your protein intake, 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/ysh

08/11/2025

Savoury Muffin Recipe BELOW 👇🏻 😋

Zucchini, Leek & Bacon Muffins
1 cup wholemeal self raising flour
1⁄2 cup self raising flour
1¼ cups grated cheese
1 small leek, finely diced (white part only)
1 zucchini, grated
3 rashes short cut bacon, diced
¾ cup milk
1⁄2 cup olive oil
3 eggs

Preheat oven to 180°C. Line the wells of a muffin tray with paper. Combine the first six dry ingredients in a bowl. Combine the last three ingredients in a separate bowl. Combine the wet and dry ingredients together then divide between 12 paper lined muffin wells. Cook at 180°C for 25 minutes or until cooked through.

Optional: Top with some with crumbled feta and sun-dried tomato.

Nutrition information (per muffin): kilojoules 960, calories 230, protein 9g, carbohydrate 13g, fat 15g.

Are you ready to shake up your breakfast game?

Get our FREE Bariatric Breakfast Brainstorm (packed with more recipe ideas) delivered to your inbox here ==> https://nfwls.org/kz0

PS. Don't forget to share this one with your bariatric besties so they can also grab this freebie! 🙌🏻

08/11/2025

📣 ELEVATE BLACK FRIDAY SALE! 📣

On Tuesday, 18th November at 8pm AEDT, we are swinging the doors open to our Elevate program for 48 hours with a super special Black Friday Sale offer . . . but only if you get your name on our Elevate VIP Waitlist!

By jumping on to our Elevate VIP Waitlist you can:

🙌🏻 Save $150 on the Elevate program!
You will be able to join our 12 month online weight loss surgery nutrition coaching program for $347 (usually $497!) or 10 monthly payments (usually 12!) of $37!

🙌🏻 Win your money back!
If you are the first person to join us when the doors open, you will get your Elevate program fee refunded (yes, this means you get 12 months of online support for free)! 😳

🙌🏻 Access over $1600 value:
✔️ Learning Vault (worth $197)
✔️ Fortnightly Live Group Calls (worth $697)
✔️ Seven Days a Week Private Facebook Support including Monthly Group Challenges (worth $397)
✔️ Monthly 'deep-dive' Masterclasses (worth $397)
✔️ Weekly Elevate Insider Email Bulletins (worth $97).

You can get more details and secure your spot on the waitlist here ==> https://nfwls.org/qpf

07/11/2025

A quick, easy, warming soup in winter is a very popular lunch choice.

Nothing quite beats homemade options, but in our time-pressured lives the convenience of store bought soups often wins.

Some commercial options are often little more than salty hot water, offering very little nutrition.

When selecting soup, look for those that meet the following Selection Criteria:
✔️ Greater than 8g protein per serve
✔️ Less than 30g carb per serve
✔️ Greater than 6g fibre per serve
✔️ Less than 10g total fat per 100g
✔️ Less than 400mg sodium per 100g.

Some of our Top Picks using our Selection Criteria include:
✔️ Australian Organic Food Co - Chicken, Spelt & Vegetable Soup Pouch
✔️ Coles Perform Soup range
✔️ Coles Kitchen Chicken & Corn Soup
✔️ Dari's Lentil Soup
✔️ Heinz Soup Of The Day Pouch - Green Pea With Ham
✔️ La Zuppa Microwave Soup - Hearty Chicken and Veg.

These Selection Criteria and Top Picks are just a taste of what you will find 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)! 💰📚

Check it out here ==> http://nfwls.org/wxc

07/11/2025

Food texture matters after bariatric surgery.

And we are not suggesting that smoothies, soups or soft meals are bad, as they absolutely have their place and are essential the during recovery phases.

However, if hunger is increasing, portions are getting larger, or you’re needing to eat more often, texture might be an issue for you 🤔

When foods are blended or very soft, they move through your sleeve or pouch faster, leaving it emptier sooner. Solid foods stay in your pouch for longer, slowing digestion and giving your body time to recognise that you are satisfied 💡

That difference in texture can completely change how long your meals keep you feeling satisfied, even when the ingredients (and calories) are exactly the same.

Eating soft, sloppy or 'slider' foods regularly is just one of the common culprits we see in plateaus and weight regain 😳

If you are experiencing, or are keen to prevent weight regain, check out our FREE, hour-long online workshop, Halt the Weight Regain Train, where we unpack three of the biggest 'Common Culprits' that can derail you after surgery, then arm you with real strategies you can walk away and implement right away! 💪🏻

Want in? Save your FREE seat here ==> https://nfwls.org/pb9

06/11/2025

🚨 Weight Loss Surgery Recipe Alert 🚨

Three Cheese Wonton Cups
Makes 10 cups

10 thin wonton wrappers eg. Shanghai wonton skins
4 eggs
2 tablespoons smooth ricotta
20g Parmesan cheese, grated
40g cheddar cheese, grated
40g ham, shredded
4 cherry tomatoes, diced
1 small handful spinach, shredded.

Pre heat oven to 180°C. Place wonton wrappers in silicone muffin trays or regular muffin trays lined with paper. Combine remaining ingredients and evenly divide mixture between the wonton wrappers to fill. Place in oven and cook for 15-20 minutes or until golden.

Nutrition information (per two cups): calories 154, protein 12g, carbs 8g, fat 8g, saturated fat 3.5g.

Don't forget to share and save this one (as who doesn't love cheese?!) 👌

05/11/2025

Having worked with thousands of weight loss surgery patients, we have seen the habits and behaviours that work WITH weight loss surgery, rather than AGAINST it.

We have combined these habits and behaviours in our FREE '14 Fundamentals for Weight Loss Surgery Checklist' to help you get set for weight loss surgery success! 🙌🏻

Get our '14 Fundamentals for Weight Loss Surgery Checklist' delivered to your inbox here ==> https://nfwls.org/ya6 📥

Nutrition for Weight Loss Surgery

13/11/2025

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10/11/2025

09/11/2025

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07/11/2025

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