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7 Bariatric Lunch Ideas and Recipes for Weight Loss

Bariatric Lunch Ideas and Recipes

Bariatric surgery is a big step in itself and having to decide your daily meals afterwards seems really difficult.

Moreover, immediately after the surgery, you might get a little stressed over all the do’s and don’ts you’re being instructed.

During the first few days, when it’s all just liquid, it looks like you’re never going to have your favorite foods again. Just keep in mind that your body is undergoing huge changes so you have to be patient.

As the time progresses, you’ll be able to eat normally. However, within a few months, you need to make certain changes so the weight loss is sustained.

For that purpose, make healthy choices out of all the available foods and focus on homemade products.

For your ease, we have gathered some of the healthiest lunch options that go easy on your gut and keep you on the weight loss track.


Bariatric Lunch Ideas and Recipes: Know Your Meals

healthy bariatric lunch ideas

Before going for bariatric surgery, you must know a little about common weight loss tips and diets.

But you wouldn’t want to go back to that even after the surgery. So, here’s a basic list of eating principles you should keep in mind after the surgery.

  • Carbohydrates

Carbs are the instant source of energy for the body so during the initial stages you’ll still have to get little carbs because you can never completely omit them.

After 2 to 3 months, your daily diet should comprise 35-45 % carbs. Moreover, try to stick with complex carbs.

Also, avoid foods that can give more than 15g of sugar in a single serving.

  • Protein

A post-op diet is all about protein, so it is very important to get it in adequate amounts daily. A general rule is to get almost 50-100g daily protein.

But start with lesser quantities to analyze the tolerance levels. During the first few months or even afterward, if your tolerance still varies you can drink your protein instead of eating it.

Go for high-protein drinks and make it easier for your gut.

  • Fats

After surgery, you still have to take adequate amounts of essential fats. So, stick with low-fat alternatives but go for diet sources of omega-3 fatty acids.

But fats shouldn’t be more than 30 % of your daily calories.


Bariatric Lunch Ideas and Recipes for a Healthy Weight Loss:

So, let’s get to the good part, here are the nourishing yet delicious recipes that will help you stay on track after bariatric surgery.

1: Cumin Mushroom Quesadillas

Quesadillas are a great way to go lighter on your gut. And with this recipe, you can double the nutrients with mushrooms and cumin.

Cumin Mushroom Quesadillas healthy bariatric lunch ideas
Cumin Mushroom Quesadillas
  • Start by heating some olive oil in a skillet on medium flame
  • Add mushrooms, garlic, cumin, salt, pepper, and any other spices of your choice.
  • Sauté these for 6-8 minutes then add some sour cream and continue stirring
  • Now preheat the oven to 375 F and place the tortillas on the baking sheet.
  • Put all the dressing equally on each tortilla, then add low-fat cheese.
  • Fold the tortilla onto the dressing and bake for 10 minutes.
  • Once done, serve it with fresh salsa.

2.  Tuna Salad Wraps

Wraps can never go out of demand, even after your weight loss surgery you can enjoy them. Just remember to roll up some healthy ingredients within these wraps.

Tuna Salad Wraps healthy bariatric lunch recipes and ideas
Tuna Salad Wraps
  • In a small bowl, place all the ingredients like tuna, yogurt, dill, pepper, carrots, cucumber, and any veggies of your choice.
  • Mix all the ingredients thoroughly.
  • Place all of the mixture in the middle of a tortilla.
  • Top it with some spinach and sprouts.
  • Now fold by rolling the sides toward the center.
  • Serve them with your favorite sauce. 

3. Pumpkin soup

This soup is mouth-watering and packed with Vitamin-A. You can make it a little spicier by adding some extra peppers.

Pumpkin soup healthy bariatric lunch ideas
Pumpkin Soup
  • Start by preheating the oven to 375 F.
  • Cut the pumpkin, remove the seed part, and place it into the oven for 60 minutes.
  • After baking, let it cool for some time.
  • Now, put the pumpkin inside a mixer and blend it into a puree
  • In a deep pot, put the chicken stock, onion, and celery. Then bring it to simmer until the veggies go soft.
  • Now add the pumpkin puree to the chicken stock.
  • Add some cinnamon, paprika, cumin, white pepper, and salt to taste.
  • Garnish it with mint or parsley and serve with a soft whole wheat tortilla.

4. Roasted Pepper Chicken

A flavorful treat packed with nutrients. Perfect to fit anywhere, be it your lunch or dinner. Pair it with roasted veggies and make your health game even stronger.

Roasted Pepper Chicken healthy bariatric lunch ideas
Roasted Pepper Chicken
  • Preheat the baking oven to 200 F.
  • In a small cup, mix pepper, salt, and basil to make a dry rub for the chicken.
  • Take skinless chicken (lean portion) and rub the seasoning all over it.
  • Place the chicken on a roasting pan. Then add garlic, lemon juice, and stock water.
  • Cover the lid and bake for an hour. Then remove the lid and bake for another 30 minutes.
  • Once it is done, serve it with baked potatoes and Brussels sprouts.

5. Citrus grilled shrimp

This one is simple and very easy to digest. Moreover, it is uniquely flavorful and you can pair it with your favorite salads.

Healthy Bariatric lunch ideas and recipes Citrus grilled shrimp
Citrus grilled shrimp
  • Start by rinsing the shrimp and then pat them fry and place in a bowl. 
  • Now add olive oil, lime juice, cilantro, garlic, salt, pepper, and some orange juice.
  • Cover the mixture with plastic wrap and let it sit for 20 minutes.
  • Now prepare the grill on medium heat and place the shrimp.
  • Cook the shrimp for 3 minutes until it turns orange
  • You can also cook it in a skillet on medium flame. 3 minutes for each side.
  • After the shrimp is fully roasted, sprinkle some lemon and enjoy!

6. Chicken, Broccoli, and Mushroom Casserole

One pot recipe, that is super easy and quick to prepare. It can be used for lunch or dinner as it is very light and yummy.

Chicken, Broccoli and Mushroom Casserole healthy bariatric lunch ideas
Chicken, Broccoli, and Mushroom Casserole
  • Preheat the oven to 375°F and spray a baking dish with cooking spray.
  • Season chicken with salt and pepper, bake for 15 minutes, then cool and cut into 1-inch pieces.
  • Thaw and drain broccoli florets; add them to the baking dish with the chicken.
  • In a skillet, melt light butter and sauté mushrooms until soft; distribute over chicken and broccoli.
  • In a bowl, mix soup, lemon juice, milk, and onions; pour over chicken and vegetables, then bake for 15 minutes.
  • In a small bowl, combine bread crumbs, cheese, and parsley.
  • Sprinkle the breadcrumb mixture over the casserole, then bake for an additional 10 minutes until golden brown.

7.  Barbecue Meatloaf 

If you are ever looking for a healthy recipe for family gatherings and meetings, this one is truly the best option to consider.

Barbecue meatloaf healthy bariatric lunch ideas
barbecue meatloaf
  • Preheat the oven to 375°F and spray a baking dish with cooking spray.
  • In a large bowl, mix beef, onion, lemon juice, 4 tablespoons of barbecue sauce, tomato paste, parsley, pepper, egg, and bread crumbs.
  • Form the mixture into a loaf and place it in the baking dish, leaving some space on the sides.
  • Bake uncovered for 30 minutes.
  • Coat the loaf with 3 tablespoons of barbecue sauce, add lemon slices on top, and bake for an additional 20 minutes.

What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account
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