MEAL PLAN: 3-6 MONTHS AFTER SURGERY

CALORIES/FAT/PROTEIN GOALS
Roux-en-y, Lapband, and Gastric Sleeve
Daily Goals: ~ 1,000 calories, minimum 60 grams protein, and less
than 40 grams fat

MEAL GOALS: 300 calories or less, 10 grams of fat or less, and 15 grams
of protein or more
SNACK GOAL: 200 calories or less, 10 grams of fat or less, and 15 grams
of protein or more

Duodenal Switch
Daily Goals: ~1,200 calories, minimum 80 grams protein, and less
than 60 grams fat

MEAL GOALS: 300 calories or less, 10 grams of fat or less, and 15 grams of
protein or more
SNACK GOAL: 300 calories or less, 15 grams of fat or less, and 20 grams of
protein or more

START A FOOD DIARY

Free Online Food Diary = www.fitday.com or www.mydailyplate.com
Free Online Calorie/Fat/Protein Counter = www.calorieking.com

MEALS
• 3 meals and 1 snack ONLY—no grazing or in-between
meal snacks
• Meal Pattern: Protein » Vegetables » Whole Grains »
Fruits
• Avoid sweet foods or high-fat foods.

LIQUIDS
• NO LIQUIDS WITH CALORIES
Includes: thin soups, milk (may use in cereal, oatmeal, or
cooking), juices, protein drinks (may use one for evening
snack if needed), energy drinks, drinkable yogurt smoothies,
specialty coffee drinks, milkshakes, fat free/sugar free ice

1
 cream, frozen yogurt, anything greater than 10
calories/serving
• 64oz. of diet/decaf fluids per day
• Stop drinking 15 minutes prior to 45 minutes after your
scheduled meals.

VITAMINS
If chewable form is desired--
• Add 4 chewable Celebrate Calcium Plus—take 2 chewable
calcium 2 times per day (DO NOT take calcium and iron at the
same time)

If pill form is desired--

• Add 4 pills of Calcium Citrate with Vitamin D—take 2 calcium
pills 2 times per day (DO NOT take calcium and iron at the same
time)
*Celebrate vitamins can be purchased at the GHP store or on-line at: www.celebratevitamins.com

1. Look3 WAYS TO DETERMINE

for foods with Calorie to
THE CALORIES,
PROTEIN
Fat ratio &toFAT
of 100 calories 3 WHEN USING A FOOD
grams of fat or less per serving.
DIARY
2. Eat 25-35grams Fiber per day
(this goal can not be achieved
until ~1 year after surgery).
1. READ THE FOOD LABEL
3. Consume less than 300 mg of
Cholesterol per day.

4. Consume less than 2400 mg

Sodium per day.

5. Daily Values are based on

2000 calories per day—these
will not apply to you.

GOALS:
1.~1000 CALORIES PER DAY
2. LESS THAN 40 GRAMS FAT PER DAY Nutrients
3. MORE THAN 60 GRAMS PROTEIN
PER DAY
• SWITCH pts: need 90 g protein
within 90 days after surgery and
may also consume more calories 2
and fat
2. On-Line Fat, Calorie, Protein Counter

Visit www.calorieking.com for calorie, protein, and fat

information.

3. Food Counter Book

The Calorie Counter By: Annette Natow & Jo-Ann Heslin

Barnes and Nobel= www.bn.com $7.99
Grand Rapids, 28th St (616) 954-2211
Grandville, Rivertown Parkway (616) 531-1825
Holland, Beeline Road (616) 994-6015
Muskegon, Harvey Street (231) 798-4388
Kalamazoo, South Westnedge (269) 324-1433
Lansing, W. Saginaw Hwy 245 (517) 327-0437
Battle Creek, Beckley Rd. (269) 979-8060

Schuler Books= www.schulerbooks.com $7.99

Grand Rapids, 28th. St. (616) 942-2561.
Okemos, Meridian Mall. (517) 349-8840.
Lansing, Eastwood Towne Center. (517) 316-7495.
Grand Rapids, Alpine Ave. (616) 647-0999

3
EATING HEALTHY AT ANY FAST FOOD
RESTAURANT

Make careful menu selections - pay attention to the

descriptions on the menu

• Deep-fried, pan-fried, basted, batter-dipped, breaded, creamy,

crispy, scalloped, Alfredo, au gratin or in cream sauce= high in
calories, unhealthy fats or sodium
Look before you leap - check out the chain’s website

“Undress” your food

• Be aware of calorie- and fat-packed salad dressings, spreads,

cheese, sour cream

• Ask for a grilled chicken sandwich without the mayonnaise

Don't be afraid to special order

• Ask for your vegetables and main dishes to be served without

the sauces

4
EATING HEALTHY AT ANY FAST FOOD
RESTAURANT

•If your food is fried or cooked in oil or butter, ask to have it

broiled or steamed
Watch portion size - share or bring a portion home

• Take half home or divide the portion with a dining partner

Remember to avoid beverages with calories

• Drink water with lemon or unsweetened iced tea 15 minutes

prior and up to 45 minutes after your meals.
Eat mindfully

• Pay attention to what you eat and savoring each bite

•Being mindful also means noticing when you are almost full and
laying down your fork
Remember the big picture

• Moderation is the key, but planning ahead can help you relax
and enjoy your dining out experience without sacrificing good
nutrition or diet control

5
EATING HEALTHY AT ANY FAST FOOD
RESTAURANT

The Big Burger Chains

Healthy choices Unhealthy choices

1. Regular, single-patty hamburger 1. Double-patty hamburger with

without mayo mayo, special sauce, and bacon
2. Grilled chicken sandwich 2. Fried chicken sandwich
3. Veggie burger 3. Fried fish sandwich
4. Garden salad with grilled 4. Salad with toppings such as
chicken bacon, pastas, and ranch
5. Egg on a muffin dressing
6. Yogurt parfait 5. French fries
7. Grilled chicken strips 6. Milkshake
7. Chicken “nuggets” or tenders
8. Limiting mayo, and special
sauces 8. Adding extra mayo, and special
sauces

The Big Fried Chicken Chains

Healthy choices Unhealthy choices

1. Skinless chicken breast without 1. Fried chicken, original or extra-

breading
2. Honey BBQ chicken sandwich
3. Garden salad w/grilled chicken
4. Mashed potatoes
5. Limiting gravy and sauces
crispy.
2. Teriyaki wings or popcorn
chicken
3. Caesar salad
4. Chicken and biscuit “bowl”
5. Adding extra gravy and sauces

The Big Taco Chains

Healthy choices Unhealthy choices

1. Grilled chicken soft taco 1. Crispy shell chicken taco

2. Black beans 2. Refried beans
3. Shrimp ensalada 3. Steak Chalupa
4. Grilled “fresco” style steak 4. Crunch wraps or gordita-type
burrito burritos
5. Bean burrito 5. Nachos with refried beans

6. Limiting sour cream or 6. Adding sour cream or

guacamole guacamole

6
Subs, Sandwich and Deli Choices
Healthy choices
1. Six-inch sub
2. Lean meat (roast beef, chicken,
ham)
3. One or two slices of lower-fat
cheese (Swiss or mozzarella)
4. Adding low-fat dressing or
mustard
5. Adding extra veggie toppings
6. Choosing whole-grain bread or
taking the top slice off your sub
Casual-fare Restaurant Choices
Healthy choices
1. Turkey, roast beef, or grilled
chicken sandwich
2. Baked or grilled fish
3. Chicken or turkey wraps w/out
mayo
Asian Food Choices
Healthy choices
1. Stir-fried, steamed, roasted or
broiled entrees (Shrimp chow
mein, chop suey)
2. Steamed or baked tofu
3. Sauces such as ponzu, rice-wine
vinegar, wasabi, ginger, and
low-sodium soy sauce
4. Steamed brown rice
5. Edamame, cucumber salad, stir-
fried veggies
Unhealthy choices
1. Foot-long sub
2. High-fat meat such as tuna
salad, bacon, meatballs, or
steak
3. The “normal” amount of higher-
fat (Cheddar, American) cheese
4. Adding mayo and special
sauces
5. Keeping the sub “as is” with all
toppings
6. Choosing white bread or
“wraps”
Unhealthy choices
1. Mayo-heavy tuna or chicken
salad sandwich
2. Battered or deep-fried fish
3. Extra-large burgers loaded with
sauces
Unhealthy choices
1. Fried egg rolls, spare ribs,
tempura
2. Battered or deep-fried dishes
(sweet and sour pork, General
Tso’s chicken)
3. Deep-fried tofu
4. Coconut milk, sweet and sour
sauce, regular soy sauce
5. Fried rice
6. Salads with fried or crispy
noodles
7
Italian and Pizza Restaurant Choices
Healthy choices Unhealthy choices

1. Thin-crust pizza with cheese, 1. Thick-crust or butter-crust pizza

ham and extra veggies with extra cheese and meat
2. Plain rolls or breadsticks toppings
3. Pasta with tomato sauce and 2. Garlic bread
veggies 3. Pasta with cream or butter-
4. Entrée with side of veggies based sauce
4. Entrée with side of pasta
5. Grilled (“Griglia”) dishes
5. Fried (“Frito”) dishes

Alcoholic Beverages (alcohol does contain calories so limit Serving Size

the amount consumed) (ounces) Calories

Beer 12 150

Light beer 12 110

Dark beer 12 168

Non-alcoholic beer 12 70

Distilled spirits (Scotch, vodka, bourbon, gin etc.) 1.5 100

Dry dessert wine 5 198

Sweet dessert wine 5 344

Red wine 5 105

White wine 5 100

Sparkling white wine 5 106

Amaretto sour(Sweet and sour mix, almond amaretto liqueur, 6 421

tequila, orange juice)

B-52(Kahlua coffee liqueur, amaretto almond liqueur, Bailey's Irish 1.5 91

Cream)

Bloody Mary(Vodka, tomato juice, lemon juice, Worcestershire 4.6 120

sauce, Tabasco sauce, lime)

Chocolate martini (Vodka, Creme de Cacao) 2.5 188

Cosmopolitan(Vodka, Triple Sec, Rose's lime juice, cranberry juice) 2.5 131

Daiquiri(Light rum, limes, powdered sugar) 2.7 137

Gin and tonic(Gin, tonic water, lime) 7 189

Hurricane(Dark rum, light rum, orange juice, pineapple juice, 10.4 384
Grenadine, 151 proof rum, cherries, pineapple and sugar

Irish coffee(Irish whiskey, coffee, sugar, whipped cream) 10.2 159

Mai Tai(Dark rum, light rum, sweet and sour mix, grandaine, 151 4.9 306

8
proof rum, ice)

Kamikaze (Vodka, Triple Sec, lime juice) 3 180

Manhattan(Whiskey, Vermouth, Bitters) 2.1 132

Margarita(Coarse salt, lime, white Tequila, Triple Sec, lime juice, 6.3 327
crushed ice)

Martini(Gin, dry Vermouth) 2 119

Mudslide(Vodka, coffee liqueur, Irish cream, vanilla ice cream) 12 820

Pina colada(Malibu run, pineapple juice, cream 8 312

Rum and coke 12 361

Screwdriver (Vodka, orange juice) 7 208

Whiskey Sour(Whiskey, lemon juice, powdered sugar, cherry, lemon 3 125

slice)