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Most people are happy with a meal that tastes good and fills them up. The definition of a healthy meal, however, goes beyond these requirements, especially for those on a post weight loss surgery diet. Ideally, your diet should supply you with enough energy for your work, without sacrificing on any of the essential nutrients required for adequate nourishment of the body or adding up too many calories that impede your weight goal.

Moreover, it should also satiate you in a way that you don’t feel any munchies until the next planned meal. Continuing the discussion, here’s a brief guide to help you prepare your healthy meal. Let’s begin.

Make Protein the Foundation

Protein is the key to myriad health benefits and weight loss surgery patients need to include this nutrient the maximum in their diets. Protein boosts metabolism, helps in the growth of muscles, good for skin, and can also reduce your hunger for hours. Having a protein-rich diet also means you are less likely to feel like napping during the afternoon. Now that you know the amazing benefits of protein, here is a list of some of the protein-rich food sources:

  • Cottage cheese
  • Greek yogurt without fat
  • Cooked chicken breast
  • Hard-boiled eggs
  • Skimmed milk
  • Salmon, canned tuna, sardines
  • Ground turkey

Follow a Fiber-Rich Diet

Fiber is another filling nutrient like protein that helps reduce our temptation to have foods too soon after a meal. It passes undigested through the digestive tract making you feel full for long. Fiber also helps stabilize the blood sugar in the body in a way that their levels don’t spike up or drop too quickly after meals. However, these aren’t the only benefits of a fiber-affluent diet. A diet full of fiber also:

  • Decreases cholesterol
  • Boosts heart health
  • Improves skin
  • Reduces risk of Diverticulitis
  • Reduces risk of Hemorrhoids
  • Provides relief from Irritable Bowel Syndrome

In addition, Fiber is a carbohydrate found in most healthy foods. It has nutrients such as vitamins, potassium, antioxidants, and more. Look for different fiber foods and the types of nutrients they offer. Then incorporate them in your diet to get a good supply of all the essential nutrients. Here are a few examples:

Type of Fiber FoodsAvailable Nutrients
Vegetables and FruitsPotassium, Vitamin A, C, B Vitamins, and antioxidants
Beans, Lentils, and Split PeasB Vitamins, Protein, and Potassium
Whole GrainsVitamin E, Antioxidants, and Magnesium
Seeds, Nuts, and PeanutsGood fats, Vitamin E, and Cholesterol-lowering phytosterols

Get the Right Snacks

Your pack of snacks should complement your lunch. Ideally, it’s role is to help provide with sufficient energy before and after your lunch. In fact, the right snacks can help improve metabolism and reduce your hunger, thereby enabling you to stay away from munching those sugary, starchy, or fatty foods you may be tempted otherwise. Ideally, your snack-pack should:

  • Have ample protein and fibre
  • Not have more than 100 to 200 calories

Here are some ideas for the right snacks.

  • Edamame or dried garbanzo
  • Almonds
  • Celery with fat-free cream cheese
  • Oats with Greek yogurt or whole grain cereals
  • Apple slices with peanut butter or carrots


Preparing a healthy lunch is neither a difficult task nor time-consuming. All that it requires is packaging the right foods. The ideas listed above can help you pack a lunch that is both balanced in nutrients and help satiety. Incorporating even a few of these ideas in your diet can help you a great deal in managing your weight. Continue and you’ll see the results for yourself. Should you need more tips on a healthy diet or any other information related to weight loss surgery, call us at 0865581901 to schedule an appointment with one of our weight loss surgery specialists.