Bariatric meal prep doesn’t have to mean cooking every single morsel you’re going to eat for the entire week…unless you want to!
Let’s redefine bariatric meal prep right here, right now!
Plan your meals, then meal prep only to the degree you feel comfortable. Just start. It doesn’t have to be perfect. Start small and gain confidence. Meal prep can get more involved over time if you feel comfortable doing so, or you can keep it simple.
PRO TIP: Storing washed lettuce in a salad spinner will help keep salad fresh all week.
One Ingredient Prep
Pick a single item to prepare in bulk for the week:
Knowing you have something ready to go will help you assemble the rest of a meal quickly.
One Ingredient, Seasoned 4 Ways
For example, cook 4 chicken breasts and shred when cool. Then season each differently using “themes” and store for later in the week:
Multiple Ingredient Prep
Prepare multiple ingredients that you’ll need for each meal during the week: chop vegetables, sauté meats, cook beans, prepare salad. Then mealtime will only require assembling!
One Batch Meal Prep
Make 1 recipe in big batch quantity and eat if for the whole week. Great for chilis, stews, sheet pan meals.
Pre-Cook Multiple Meals for the Week
Pick 2-4 recipes, cook them all in one day, and portion them out for the week.
Bariatric Meal Prep: No Right or Wrong
There is no right or wrong approach here. The only wrong bariatric meal prep is NOT to do any meal prep! If all you do is chop your veggies…you’ve made a HUGE step in the right direction. You’ll be amazed at the power of one small habit and how it snowballs into more good habits.
To make 4 meals for the week for one person, prep:
Each meal would therefore have:
3-4oz protein, 1/3 cup vegetables, 4T quality carbs
Bariatric Meal Prep Formula Example:
OK I know this probably sounds
… just grocery shop! You can’t eat healthy food if you don’t have it. You don’t necessarily have to cook to have healthy food around, but you DO have to secure it! So consider regular weekly grocery shopping as a form of meal planning and meal prepping!
Stock up on a collection of these healthy grab n go foods and then assemble meals as you go thru the week:
Healthy Grab-n-Go Protein
Healthy Grab-n-Go Veggies
Healthy Grab-n-Go Quality Carbs
Healthy Grab-n-Go Healthy Fats
Example of “This or That” meal planning using a collection of healthy grab n go foods: