5 Healthy Low Calorie Gastric Sleeve Lunch Ideas

Our nutritionist has prepared 5 Healthy Gastric Sleeve Lunch Ideas and Recipes. These recipes are easily tolerated and digested. Additionally, they do not cause weight gain.

Eating after gastric sleeve surgery can be a hard task to tackle. Firstly, your stomach size has been reduced, leading to quicker satiety, and the portion that produces ghrelin hormone (responsible for inducing hunger) has been removed as well.

The American Society of Metabolic and Bariatric Surgery has said that patients can expect to lose up to 50% of their excess weight after gastric sleeve. However, this is only possible if a strict dietary routine is followed.

5 Bad Habits to Avoid After Gastric Sleeve Surgery:

There are five blunders that you must avoid after a weight loss surgery for a successful and long-term outcome.

1. Not chewing food properly:

Your stomach is still in recovery mode, and bigger food particles can be irritating to digest.

This is why chewing each bite to a puree consistency is crucial. This way, good goes down without getting stuck; otherwise, your GIT will be overburdened.

2. Overeating:

As the stomach size is reduced, overconsumption will lead to nausea, cramps, heartburn, and abdominal discomfort.

When a dense amount of food is dumped into the small intestine without being digested at all, it causes dumping syndrome [ref]. This is why doctors emphasize the need for portion control and restricted dietary intake.

3. Skipping vitamins and minerals:

Calcium, vitamin b12, folic acid, thiamine, and iron deficiencies are rather common after gastric sleeve [ref].

If supplements are not taken on time, it can lead to chronic conditions. Most patients either forget them or are unaware of their importance. So, awareness regarding the significance of supplements must be spread.

4. Eating while drinking

You can only consume 3-4 bites in one sitting due to your stomach condition. So, filling up the tummy with fluids is not a wise choice.

Foods bring more satiety, so focus on eating first. You can drink water or other zero-calorie beverages after 20-30 minutes.

5. Poor nutritional intake

The biggest mistake is unhealthy and harmful food choices. Indulging in sugar-rich and carbonated drinks can result in weight regain, so the point of getting a sleeve gastrectomy is lost.

Therefore, be careful which foods you choose and consider adding the following lunch ideas to your gastric sleeve meal plan.

5 Healthy Lunch Ideas After Gastric Sleeve Surgery:

1. Grilled chicken salad:

To support healing processes, a lean source of protein is important. Pair that with the nutrient density acquired from red onions, cucumber, and other veggies you get a low-fat lunch option.

With this recipe, you won’t have to worry about nutrient deficiencies thanks to its ingredients.

Ingredients:

• 4 oz grilled chicken breast, sliced
• Mixed salad greens (spinach, arugula, lettuce)
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Lemon juice

Recipe:

Grill the chicken breast until it is cooked properly, then thinly slice it. In a bowl, mix all vegetables like cherry tomatoes, cucumber, and red onion.

Top the salad with the sliced grilled chicken, and drizzle it with lemon juice dressing before serving.

2. Quinoa and vegetable stir-fry:

As a complex carb, quinoa will be digested slowly so your stomach is free from stress.

The blood sugar levels will be stabilized as the release of energy is slow and steady. The low-sodium broth will help you avoid high blood pressure.

Ingredients:

• 1/4 cup cooked quinoa
• Mixed vegetables (zucchini, bell peppers, carrots)
• 2 oz cooked shrimp or tofu cubes
• Low-sodium vegetable broth or water
• Minced garlic
• Olive oil or cooking spray

Recipe:

Heat sesame oil in a skillet. Add minced garlic and cook for 30 seconds.

Then add mixed vegetables and cook until tender. Stir in cooked quinoa and shrimp or tofu. Top it with soy sauce and serve hot.

3. Creamy queso chicken chili:

The creamy texture will satisfy your taste buds and make it simple to digest. So you do not have to give up your cravings to stay healthy.

Ingredients:

• 1 lb diced boneless, skinless chicken breast
• 1 small onion, finely chopped
• 1 bell pepper, diced
• Diced tomatoes with green chilies
• 1 cup low-sodium chicken broth
• 1 cup shredded low-fat cheese
• 1/2 cup plain Greek yogurt or low-fat sour cream
• 1 tsp chili powder and 1/2 tsp cumin

Recipe:

Cook veggies in a skillet until they reach a soft tendency. Then add diced tomatoes beans, with chicken broth, and spices like cumin, salt, and pepper.

Let it simmer for 15-20 minutes. Lower the heat, stir in shredded cheese until it melts, then mix in sour cream or Greek yogurt.

4. Vegetable egg fried rice:

Need some variety? Eggs are a supreme source of protein, and rice provides fiber. So, your meal is enough to satisfy you while protecting the sensitive stomach after surgery.

Ingredients:

• 2 eggs
• 1 cup cooked rice (preferably brown rice for added fiber)
• 1/2 cup mixed vegetables (such as bell peppers, carrots, peas, and corn)
• 2 green onions, thinly sliced
• 2 cloves garlic, minced
• 2 tbsp low-sodium soy sauce
• Salt and pepper to taste
• Cooking spray or olive oil for cooking

Recipe:

In a bowl, beat eggs with salt and pepper. Then, cook scrambled eggs in a skillet and set aside.

Next, you must sauté garlic and green onions in the same skillet. Add mixed vegetables and cook until tender.

Stir in cooked rice, soy sauce, and sesame oil. Add scrambled eggs back to the skillet and mix well.

5. Delicious turkey burger with zucchini:

This recipe provides a softer texture that is easily digested. You get both protein and added nutrients from all ingredients.

Ingredients:

• 6 oz grated zucchini, when squeezed, 4.25 oz
• 1 tsp salt and pepper
• 1 lb lean ground turkey
• 1/4 cup seasoned whole wheat or gluten-free breadcrumbs
• 1 tbsp grated red onion
• oil spray
• 1 clove garlic, grated

Recipe:

Grate the zucchini, onion, and garlic finely using a box grater or mini chopper, then remove excess moisture from the zucchini using paper towels.

Combine ground turkey, grated ingredients, breadcrumbs, salt, and pepper in a large bowl, shaping into five equal patties around 4 1/2 ounces each; make sure they are not too thick for even cooking.

Heat the pan before searing the burgers, and then lower the flame and cook thoroughly, turning the sides to prevent burning.