Meal Planning Tips

Meal Planning Tips

By Susan Epstein, MS, RD, CDN

When it comes to eating well after Weight Loss Surgery, meal planning and preparation play a major role. Our eating schedule varies depending on work our schedules, family commitments, social activities, and travel plans. As long as you stay organized and mindful, you can be ready to handle any situation.

Here are some helpful tips:

  • Organize and write down your menu/meal plan in advance.
  • Always measure or weigh food portions.
  • Avoid the morning rush. Prepare and pack your own meals and snacks for work, the night before.
  • Use small containers to pack your food. This will keep portion sizes intact.
  • Keep a daily food journal. Every food gets recorded, even if it’s a taste.
  • Cook once a week, portion it out, and freeze for future use.
  • Use small utensils, plates, and bowls rather than the large standard size ones.
  • Cook healthy foods for your family. This way you can eat the same food, just in smaller portions and without the carbohydrates. Stick to lean filling proteins and leafy green vegetables.
  • Keep only healthy foods stocked in your refrigerator and food pantry. Don’t sabotage yourself by bringing tempting high carbohydrate/high fat foods into your home. Remember, you want to set yourself up for success.
  • Recognize your mistakes, correct them, and move on!

Tips to help you at a Restaurant:

    • Look at the restaurant’s menu on their website before you arrive. This will avoid the pressure of deciding what to order when you get there.
    • Keep it simple. Order protein and vegetables prepared in simple ways. Grilled, baked, and steamed are simple, healthful cooking methods.
    • Don’t be afraid to order something not on the menu. Most restaurants will accommodate customers.

Remember with a little organization and planning, you can reach your weight loss goals!