Quick and Easy Peasy
Bariatric Lunch Ideas

bariatric lunch ideas

Here are some simple bariatric lunch ideas to use through the various diet progression stages after weight loss surgery. I hope you can use these “easy peasy” gastric bypass, band, or gastric sleeve lunch ideas.

Reminder of the best protein sources here.

Top Lunch Tips:

  • Meal Plan in advance. Use my “This or That” or “1-2-3-4” meal planning strategy. Know what lunch(es) you will eat for the week.
  • Start with eating the high protein food first. When you’re able to eat a little more, add the produce (fruit or vegetables) and healthy fats.
  • Eat at a regular, planned lunch time every day.
  • Eat mindfully

Bariatric Lunch Ideas:
Full Liquid/Pureed Diet Stage


  • Pureed lentil soup
  • Pureed black bean soup
  • Pureed split pea soup
  • Refried beans + melted lowfat cheese + salsa


  • Protein Shake: Ready Made or Home made
  • Plain nonfat Greek yogurt + powdered peanut butter or powdered almond butter
  • Blended cottage cheese (nonfat/lowfat): + pepper
  • Ricotta cheese + marinara sauce + lowfat cheese

Protein + Produce (Fiber):

  • Blend Milk or Ready Made Protein Shake + frozen fruit or vegetables Example: Vanilla Premier + a few frozen strawberries, or Vanilla Premier + frozen spinach + ¼-1/2 banana + powdered peanut butter
  • Lowfat butternut squash soup or carrot soup + added protein powder (unflavored or vanilla) 

Bariatric Lunch Ideas:
Soft Diet Stage


  • Anything from previous stages
  • Tuna pouch + plain nonfat yogurt + dill
  • Tuna pouch + cottage cheese
  • Tuna pouch + lowfat hummus
  • Tuna + garbanzo beans + mustard + dill


  • Salmon pouch + squeeze of lemon + dill
  • Salmon pouch + lowfat hummus + dill
  • Sardines + mustard
  • 3 bean salad: garbanzo beans + black beans + kidney beans + balsamic vinegar


  • Whole black bean soup
  • Whole lentil soup

Protein + Produce (Fiber)

  • String cheese + Vegetable soup
  • Cottage cheese + well ripened cantaloupe pieces
  • Cottage cheese + baked sweet potato; sprinkle with cinnamon

Protein + Produce (Fiber) + Healthy Fat

  • Plain nonfat Greek yogurt + mashed berries + ground flaxseeds or hemp seeds 
  • Black bean soup + dollop of Greek yogurt + diced avocado on top
  • Ricotta cheese + canned pears (in own juice); sprinkle with ground flaxseeds

Bariatric Lunch Ideas:
Solid/Regular Diet Stage


  • Anything from previous stages
  • Hard boiled egg + cheese stick
  • Hard boiled egg mashed with cottage cheese. Sprinkle with pepper.
  • Deli turkey: spread with lowfat hummus, roll and eat
  • Lowfat deli ham: spread with mustard, roll and eat

Protein + Produce (Fiber)

  • Shredded rotisserie chicken + plain nonfat Greek yogurt + curry powder + grapes
  • Tuna pouch + cherry tomatoes
  • Salmon pouch + baby carrots
  • Tuna pouch + mustard. Serve atop cucumber rounds
  • Cottage cheese + cherry tomatoes + diced cucumber + dollop lowfat sour cream + dill
  • Stuff egg salad in sweet mini peppers
  • Layer deli turkey between 2 apple slices


  • On the go: Hard boiled egg + string cheese + apple
  • Deli turkey; spread with lowfat hummus, roll in lettuce leaf (romaine, collard)
  • Lowfat deli ham, spread with mustard and top with shredded carrots, roll and eat
  • Lentil and vegetable soup
  • Leftover dinner: chicken + vegetables

Protein + Produce + Healthy Fat

  • Pinto beans + cauliflower rice. Top with salsa and diced avocado.
  • Black bean soup. Stir in broccoli slaw. Top with diced avocado.
  • Plain nonfat Greek yogurt + berries + slivered almonds
  • 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.
  • Leftover chicken from previous dinner served over salad greens. Add sliced apple or strawberries. Sprinkle with slivered almonds or walnuts. Balsamic vinegar for dressing.

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

Here are some ideas with exact portioning so you don’t have to do the 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 lowfat 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 lowfat shredded cheese over mini bell peppers. Top with salsa and dab with plain nonfat yogurt and sliced scallions.

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