52 Bariatric Lunch Ideas

Allow me to share my high protein bariatric lunch ideas to assure you make it through the afternoon with tons of energy. If you're looking to change up the same old lunch routine, or are simply unsure of what to eat for lunch, here are 52 simple ideas- one new idea for every week of the year!

Sometimes just changing up the flavoring to the usual go-to's or pairing foods together in a different way is all it takes to make you feel like you're eating a whole different lunch.

Bariatric Lunch Ideas: 
Yogurt, Cottage Cheese, Ricotta Cheese

Note: Use nonfat or low-fat varieties

Yogurt:

  • Plain Greek yogurt + powdered peanut butter or powdered almond butter
  • Plain Greek yogurt + blueberries + hemp seeds 
  • Plain nonfat Greek yogurt + diced apple + walnuts
  • Mix plain Greek yogurt with Ranch seasoning and use as a dip for raw veggies: cucumber, mini peppers, snap peas and/or cherry tomatoes

Cottage Cheese:

  • Cottage cheese  + pepper or Everything But the Bagel Seasoning
  • Cottage cheese + well ripened cantaloupe pieces
  • Cottage cheese + cherry tomatoes + diced cucumber + dollop low-fat sour cream + dill
  • Baked sweet potato. Cut open and fill with cottage cheese; sprinkle with cinnamon

Ricotta:

  • Ricotta cheese + raspberries + ground flaxseeds
  • Ricotta cheese + marinara sauce + low-fat cheese

Bariatric Lunch Ideas:
Soups

Note: Use low sodium canned soups or make from scratch:

  • Split pea soup
  • Lentil soup. Optional: Stir in shredded broccoli slaw
  • Lentil and vegetable soup
  • Black bean soup. Optional: Add dollop of Greek yogurt + diced avocado.
  • Lowfat butternut squash soup or carrot soup + added protein powder (unflavored or vanilla) 
  • Vegetable soup + low-fat string cheese

Bariatric Lunch Ideas:
Beans

  • Refried beans + melted low-fat cheese + salsa. Optional: Serve in a cabbage leaf "taco shell."
  • 3 bean salad: garbanzo beans + black beans + kidney beans + balsamic vinegar. Optional: Serve over salad greens.
  • Garbanzo beans + tuna + mustard + dill
  • Pinto beans + diced red bell pepper + pickles
  • Cut a red bell pepper in half and top with black beans, low-fat cheese and salsa. 
  • Pinto beans + cauliflower rice. Top with salsa and diced avocado.

Bariatric Lunch Ideas:
Fish: Tuna, Salmon, Sardines

Note: Use tuna or salmon pouches or canned (in water) tuna or salmon

Tuna

  • Tuna + plain nonfat yogurt + dill
  • Tuna + cottage cheese
  • Tuna + low-fat hummus
  • Tuna + mustard. Serve atop cucumber rounds
  • Tuna pouch + cherry tomatoes
  • Stuff tuna salad in sweet mini peppers

Salmon

  • Salmon + squeeze of lemon + dill
  • Salmon + low-fat hummus + dill
  • Flavored salmon pouch + baby carrots

Sardines

  • Sardines + mustard
  • Sardines + grilled onions. Mix with plain greek yogurt.

Bariatric Lunch Ideas:
Chicken

  • Use chicken pouches in place of any of the tuna or salmon ideas above.
  • Chicken salad: shredded rotisserie chicken + plain nonfat Greek yogurt + curry powder + grapes
  • Leftover chicken from previous dinner served over salad greens. Add sliced apple or strawberries. Sprinkle with slivered almonds or walnuts. Balsamic vinegar for dressing.
  • Leftover dinner: chicken + vegetables. Serve over salad greens.

Bariatric Lunch Ideas:
Deli Meats

  • Deli turkey: spread with low-fat hummus, roll and eat. Optional: roll in a collard green leaf
  • Low-fat deli ham: spread with mustard, roll and eat. Optional: Add shredded carrots and roll in a romaine lettuce leaf.
  • Layer deli turkey between 2 apple slices
  • Cook an egg like a thin omelet so you can use it like a tortilla. Fill with deli turkey, tomato slices and avocado; roll and eat.

Bariatric Lunch Ideas:
Grab-n-Go

  • Hard boiled egg + low-fat string cheese 
  • Hard boiled egg + low-fat  cheese + apple
  • Hard boiled egg + handful of almonds
  • Handful of almonds + apple

-OR-

  • Jerky + low-fat string cheese 
  • Instant bean soup; just add hot water
  • Ready made protein shake or protein bar (Less than 200 calories, at least 20 grams protein)

Bariatric Lunch Ideas:
200-250 calories, 15-20 grams protein

Here are some ideas with exact portioning so you don’t have to do any math:

  • 3 ounces deli turkey; spread with 3 Tablespoons hummus and roll up in a lettuce leaf. Eat with cherry tomatoes.
  • Starkist® tuna pouch: mash with ½ avocado. Eat with sugar snap peas.
  • 2 ounces deli ham (99% fat free) + 1oz low-fat cheese. Roll up around ¼ avocado sliver. Eat with raw cucumber, carrots, bell peppers, and/or zucchini slices.
  • Bell Pepper Nachos: spread ½ cup fat free refried beans and ¼ cup low-fat shredded cheese over mini bell peppers. Top with salsa and dab with plain nonfat yogurt and sliced scallions.

Top Lunch Tips:

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