DFW Bariatric

Meal Planning Tips

Planning out meals ahead of time is one of the most effective tools in attaining weight loss goals. But it’s not always easy – it takes time, consistency, and creativity.

Let us help simplify the process! DFW Bariatric Institute is committed to providing compassionate treatment, excellent results, and comprehensive care (including helpful resources) to every single patient.

Check out our Meal Planning Tips below and our Six Day Meal Plan – giving you all the tools you need to successfully plan your meals ahead of time, staying on track to your weight loss goal.

Meal Planning Tips

Begin with these 3 Simple Steps…

  1. Pick the ingredient from the list below
  2. Prepare the recommended portion size
  3. Incorporate the ingredient into your favorite recipe or check out our 6 Day Meal Plan for even more inspiration

Breakfast

Meal Plan Breakfast
Protein – 3-5oz.
Eggs/whites
Canadian bacon
Low sodium Turkey sausage/bacon
Low-fat cheese (2% milk cheese)
Low-fat Greek yogurt
Low-fat cottage cheese

Starch – 1 serving
Whole- grain Bread or tortilla
Basmati Rice
Hot/Cold Cereal (oats, barley, bran)

Fat – 1 serving
Almonds
Walnuts
Peanut Butter
Avocado slices
Olive oil
Hummus
Salad dressing

Lunch

Meal Plan Lunch

Protein – 3-5oz.
Eggs/whites
Deli meat (turkey, chicken, roast beef)
Low sodium Turkey sausage/bacon
Low-fat cheese (2% milk cheese)
Pork tenderloin
Beans/Lentils
Seafood
Chicken breast/cutlets
Sirloin/Flank steak
90% lean ground beef or turkey

Veggies – 1 serving
Asparagus
Bell peppers
Broccoli
Carrots
Cauliflower
Mushrooms
Onions
Squash
Zucchini

Fruit – 1 serving
Apples
Peaches
Pears
Pitted prunes
Grapefruit
Cherries
Plums
Apricots
Strawberries

Fats – 1 serving
Almonds
Walnuts
Pecans
Peanut Butter
Avocado slices
Olive oil
Hummus
Salad dressing

Dinner

Meal Plan Dinner
Protein – 3-5oz.
Deli meat (turkey, chicken, roast beef)
Low-fat cheese (2%  milk cheese)
Pork tenderloin
Beans/Lentils
Chicken breast/cutlets
Sirloin/Flank steak

Veggies – 1 serving
Artichoke
Cabbage
Celery
Cucumbers
Eggplant
Salad greens
Snow pea pods
Tomatoes

Fats – 1 serving
Almonds
Walnuts
Pecans
Peanut Butter
Avocado slices
Olive oil
Hummus

Portion Size & Prep Tips

Protein
3-5oz. Bake, grill, roast, broil, or use the crockpot to prepare your proteins. Flavor protein with dry herbs, low-sodium spices and low-sugar marinades. Avoid fried or breaded proteins.

Non-Starchy Vegetables
½ cup cooked, 1 cup raw. Avoid starchy vegetables: potatoes, peas, corn, winter squashes.

Fruits
½ canned fruit or
½ banana
1 small apple
½ grapefruit
1 cup cantaloupe (diced)
8 large berries, etc.

Starches
1 slice of bread
1 ounce of crackers
½ cup of cereal grain
¼ cup granola
1/3 cup rice or pasta
½ cup potato.

Fats
Limit fats to 2-3 servings per day; avoid unhealthy fats such as cream, lard, butter. 1 serving of fat should = 5g fat. Some examples include: 1 tsp. oil, 1 Tbsp. regular salad dressing, 2 Tbsp. reduced-fat salad dressings, 1/8 avocado, 6 almonds, 1 Tbsp. peanut butter.

You’ve Got This!

Meal Planning takes creativity, dedication, and flexibility. So have fun with it! Incorporate seasonal ingredients, trade recipes with friends, and share your favorite dishes with family, neighbors, and coworkers. Celebrate the  healthy, nourishing changes you are making in your body. And for even more inspiration, take a look at our 6 Day Meal Plan.

*Consult your physician before making any dietary changes

Patient Testimonials


Janet S.

Lost 93 pounds*

"93 pounds later, I have a whole new life. I’ve gone from a size 24 down to 10-12. I no longer have high blood pressure or high cholesterol. My knees, which were in sad shape before surgery, don’t hurt anymore. I joined a gym and participate in water aerobics and a latin impact aerobics class. My whole life has changed. I have much more confidence in myself and love to be with people."

Erlinda N.

Lost 120 pounds*

“I have experienced incredible changes in my life after losing over 120 lbs with weight loss surgery. I no longer have high blood pressure. I also no longer have sleep apnea or have to use a CPAP machine. I take a yoga class, walk, swim, and have a new passion…golf. I’m having a blast! I’m looking forward to going to a water park for the first time ever and having adventures I never thought possible. I am so happy that I took this life changing step and highly recommend DFW Bariatric Institute.”

Vivian P.

Lost 140 pounds*

“First off….this surgery will give you your life back. It is a total life changing surgery and I feel like I owe DFW Bariatric my life since they restored mine to me. My weight ballooned up to 273 lbs before my surgery. I have successfully lost and maintained a 140 lb weight loss… This is the most amazing journey that anyone could ever take and the DFW Bariatric Institute staff will all be there to hold your hand and lead you down the road to your success.”

Sherrie M.

Lost 110 pounds*

“I am currently 29 years old and weigh 130 lbs. Before surgery I weighed almost 240 lbs…This is the best thing I have done with my life and would do it again today. It changed my life drastically. My surgeon said to me, 'I can do 50% for you and give you the surgery, but the other 50% is up to you. Your eating, your exercise, your total outlook on life make up the other 50%. And what you want from the surgery is what you will get, and the life you will gain.'”

John E.

Lost 90 pounds*

“I went to a seminar and left there with complete ease, feeling like everyone cared about me and my health. On first office visit I was totally impressed…I never felt rushed in the office, and always felt everyone cared. My surgery was completed and I am now down 90 pounds…The biggest part of recovery comes from the encouragement DFW Bariatric gives. Everyone is always positive and takes the time to explain things in a positive way.”

Kathy D.

Lost 161 pounds*

“There are no words to express the amount of change that weight loss surgery has brought to my life. I am a 54 year old female. There were so many things I was unable to do before the surgery that I blamed on age. It wasn’t my age at all, it was the weight. I am 30 again…The day of my surgery, I weighed 299 pounds. Today I weigh 138 and wear a size 6…I feel so good about myself now. The surgery saved my life!”

Brian S.

Lost 130 pounds*

“After losing 130 pounds, I feel like I have a new lease on life. I was able to stop all of my diabetes, high blood pressure, and my cholesterol medicines. I have always had chronic knee problems and now I am able to run three miles per day without any pain. If I had a choice of doing this surgery again or not, I would definitely do it again. I feel that by having the surgery it not only gave me my life back but it also saved my life.”

Lorna Q.

Lost 107 pounds*

"I have lost the astonishing amount of 107 pounds in less than a year. I feel like I have my life back and I am in control again. All my family and friends are always telling me that I look happier than before and they are right, I am much, much happier than before. I have to thank DFW Bariatric and my husband for helping me throughout this very emotional and amazing journey. I do not regret at all having the surgery, it is one of the best decisions I have ever made in my life.”

Danielle L.

Lost 154 pounds*

“My outlook on life was so different before having my weight loss surgery. I was taking medicine for diabetes, high blood pressure, and depression, and my back, legs, and shoulders hurt all the time which kept me from sleeping. My start weight was 298 pounds. And I am now 144. I’m no longer on any type of medications. My body is the best shape I have ever been in. I am so happy to be where I am today mentally and physically. With my hard work and dedication and with the aid of DFW Bariatric, I am where I want to be. I trust this team with all my heart.”

Dennis H.

Lost 170 pounds*

“At 365 pounds, I was medicated for high blood pressure, diabetes, joint inflammation, and high cholesterol…I was a living example of morbid obesity. I knew then that it was time to do something with my weight…It was not easy to get through all of the hoops that my health plan demanded, but the DFW Bariatric team helped me every step of the way. Today I weigh 195 pounds and feel great! From the time I left the hospital after surgery I have been free from all prescription medications. I can never thank this team enough for giving me back my life."