Bariatric Grocery List: What to Stock in Your Pantry Post-op
It is encouraged that you plan ahead and stock your kitchen with foods that will support your nutritional needs after weight loss surgery. The following are suggestions to help you create your own bariatric grocery list for your post-op diet.
Studies show that when patients are prepared for surgery and the immediate post-op period, they experience better weight loss results and have a better overall sense of well-being. Having at home what you need after surgery will make it easier for you to rest and recover.
Below is a list of bariatric groceries organized by category. You don’t need to buy everything on this list, but you should buy at least a few items from each category.
- Whey protein powder. Try to buy a brand that has at least 15 grams of protein with no more than half the number of carbs as there is protein and less than 250-300 calories per serving. There are many brands available, including Premier Protein, Genepro, GNC Lean Shakes and Vega. Light and unflavored protein powder can go into lots of drinks and foods, including Gatorade, decaf tea, coffee, sugar-free Jello, sugar-free pudding, yogurt and more.
- Vitamin and mineral supplements, including Bariatric Advantage, BariMelts, Fusion, Optisource, and bariatric multivitamin and supplement patches.
- Natural peanut butter, powdered peanut butter, almond butter and soy nut butter
- Cocoa powder
- Crushed flaxseed
- Low-calorie Gatorade, or G2, Zero-calorie Powerade, Mio drops and Crystal Light
- Herbal teas, chamomile tea, Isopure water with protein in it, Protein H2o water, Lift, and fruit juices with no sugar added. Dilute fruit juices to 60% juice-40% water.
- Bottled water — non-sparkling
- V-8 veggie juices, V-8 Diet Splash, fat-free and low sodium broths, including beef, veggie, chicken, ham and turkey broths.
- Zero-calorie beverages — non-carbonated
- Sugar-free or natural frozen fruit
- Sugar-free canned fruits or regular canned fruits (rinse off the syrup)
- Applesauce or any soft cooked fruits that are pureed to the consistency of mashed potatoes
- Baby foods
- Low fat, cream-based
- Progresso Light soup
- Chicken, turkey, beef and veggie broths
- Butternut squash
- Sacred heart soup
- Egg roll soup
- Beans — if using canned, rinse them first to remove the sodium
- Fat-free refried beans
- Tomato sauce
- Canned fish, including salmon, tuna and sardines
- Canned white meat chicken
- Canned crab
- Canned fruits with no sugar added
- Canned veggies
- Cream of wheat
- Cream of rice
- Kashi hot cereal
Spices, Flavorings and Syrups
- Any spice or herb that adds flavor to food
- Flavor extracts, including vanilla, orange and mint
- True lemon and lime juices
- Sugar-free flavored syrups – mix these into your protein shakes and get creative!
- Skim milk
- High protein milk
- Soy, lite almond, lite rice and lite cashew milk
- Cottage cheese
- Ricotta cheese
- Plain, nonfat yogurts
- Sugar-free, nonfat yogurts, including Activia and Oikos Triple Zero (try to keep yogurts under 150 calories)
- Eggs, egg whites or egg beaters (egg beaters cook up really fluffy and you can use just a small amount)
- Silken Tofu
- V-8 juice
- Veggie juices, including carrot, beet and green juice
- Canned peas, carrots, beets and squash
- Baby pureed vegetables
- Any roasted, baked or grilled, non-starchy veggies