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Seraphim Yefimov
Seraphim Yefimov

Delicious and Nutritious Meal Plans and Recipes from The Gastric Sleeve Bariatric Cookbook for Every Stage of Recovery



H1 The Gastric Sleeve Bariatric Cookbook: Easy Meal Plans and Recipes to Eat Well & Keep the Weight --- --- H2 Introduction H3 What is gastric sleeve surgery and how does it affect your diet? H3 Why do you need a bariatric cookbook? H3 What are the benefits of eating well and keeping the weight after gastric sleeve surgery? H2 How to use this cookbook H3 How to plan your meals and portions H3 How to choose healthy ingredients and cooking methods H3 How to track your progress and adjust your goals H2 Sample meal plans and recipes H3 Breakfast H4 Scrambled eggs with spinach and cheese H4 Banana oatmeal muffins H4 Greek yogurt parfait with berries and granola H3 Lunch H4 Chicken salad wrap with lettuce and tomato H4 Turkey chili with beans and corn H4 Vegetable soup with whole wheat bread H3 Dinner H4 Baked salmon with lemon and dill H4 Roasted chicken with vegetables and brown rice H4 Spaghetti squash with meatballs and marinara sauce H3 Snacks H4 Apple slices with peanut butter H4 Cottage cheese with pineapple chunks H4 Hummus with carrot sticks H2 Conclusion Now, let me start writing the article based on this outline. The Gastric Sleeve Bariatric Cookbook: Easy Meal Plans and Recipes to Eat Well & Keep the Weight ## Introduction If you have undergone gastric sleeve surgery, you know that it is a life-changing procedure that can help you lose weight and improve your health. However, you also know that it comes with some challenges, especially when it comes to your diet. Gastric sleeve surgery reduces the size of your stomach by about 80%, which means that you can only eat small amounts of food at a time. You also need to avoid certain foods that can cause discomfort, dumping syndrome, or nutritional deficiencies. You need to follow a strict diet plan that gradually progresses from liquids to purees to solids, and that meets your protein, vitamin, mineral, and fluid needs. But don't worry, eating well after gastric sleeve surgery doesn't have to be boring or difficult. You can still enjoy delicious and satisfying meals that nourish your body and soul. You just need some guidance, inspiration, and creativity. That's why you need a bariatric cookbook. ## Why do you need a bariatric cookbook? A bariatric cookbook is more than just a collection of recipes. It is a tool that helps you: - Learn about the dietary guidelines and recommendations for gastric sleeve patients - Understand how your surgery affects your digestion, metabolism, and appetite - Discover new foods and flavors that suit your taste buds and preferences - Create balanced and varied menus that cover all your nutritional needs - Prepare easy and tasty dishes that fit your portion sizes and budget - Avoid common pitfalls and complications that can sabotage your weight loss journey - Enjoy food without feeling deprived or guilty A bariatric cookbook can also help you cope with the emotional and psychological aspects of eating after gastric sleeve surgery. It can help you: - Boost your confidence and self-esteem - Reduce stress and anxiety - Improve your mood and energy levels - Support your mental health and well-being - Celebrate your achievements and milestones - Share your experience and support with others In short, a bariatric cookbook can help you make the most of your gastric sleeve surgery and achieve your weight loss goals. ## What are the benefits of eating well and keeping the weight after gastric sleeve surgery? Eating well and keeping the weight after gastric sleeve surgery is not only important for your physical health, but also for your quality of life. Some of the benefits include: - Lowering your risk of obesity-related diseases, such as diabetes, heart disease, stroke, high blood pressure, sleep apnea, arthritis, and some cancers - Improving your mobility, flexibility, strength, endurance, and balance - Enhancing your appearance, skin health, hair health, and wound healing - Preventing or reversing nutritional deficiencies, such as anemia, osteoporosis, or vitamin B12 deficiency - Reducing or eliminating the need for medications, supplements, or additional surgeries - Increasing your life expectancy and life satisfaction Eating well and keeping the weight after gastric sleeve surgery can also help you enjoy the activities and hobbies that you love, such as traveling, sports, dancing, gardening, or playing with your kids or grandkids. It can also help you pursue new opportunities and challenges, such as career advancement, education, volunteering, or dating. Eating well and keeping the weight after gastric sleeve surgery can help you live your best life. ## How to use this cookbook This cookbook is designed to help you eat well and keep the weight after gastric sleeve surgery. It contains easy meal plans and recipes that are suitable for different stages of your post-op diet, from liquids to solids. It also provides tips and advice on how to plan your meals and portions, how to choose healthy ingredients and cooking methods, and how to track your progress and adjust your goals. Here are some ways to use this cookbook: - Follow the sample meal plans and recipes as they are, or modify them according to your preferences, allergies, intolerances, or medical conditions - Mix and match the recipes from different categories, such as breakfast, lunch, dinner, and snacks - Use the nutritional information provided for each recipe to calculate your intake of calories, protein, carbs, fat, fiber, and other nutrients - Experiment with different spices, herbs, sauces, dressings, and toppings to add flavor and variety to your meals - Use leftovers or batch cooking to save time and money - Involve your family and friends in your cooking and eating process - Have fun and enjoy your food Remember that this cookbook is not a substitute for professional medical advice. Always consult with your doctor, dietitian, or bariatric team before making any changes to your diet or lifestyle. They can help you determine the best plan for your individual needs and goals. ## Sample meal plans and recipes Here are some sample meal plans and recipes that you can try after gastric sleeve surgery. They are divided into four categories: breakfast, lunch, dinner, and snacks. Each category contains three recipes that are easy to prepare and delicious to eat. Each recipe serves one person. ### Breakfast #### Scrambled eggs with spinach and cheese Ingredients: - 1 egg - 2 tablespoons of milk - Salt and pepper to taste - Cooking spray or oil - 1/4 cup of fresh spinach - 1 tablespoon of shredded cheese Directions: 1. In a small bowl, whisk the egg with the milk, salt, and pepper. 2. Spray a nonstick skillet with cooking spray or oil and heat over medium-high heat. 3. Add the spinach and cook until wilted, stirring occasionally. 4. Reduce the heat to low and add the egg mixture. Cook until set, stirring gently. 5. Sprinkle the cheese on top and let it melt slightly. 6. Transfer to a plate and enjoy. Nutritional information: Calories: 145 Protein: 11 g Carbs: 3 g Fat: 10 g Fiber: 1 g #### Banana oatmeal muffins Ingredients: - 1 ripe banana - 1/4 cup of unsweetened applesauce - 1/4 cup of milk - 1 egg - 1 teaspoon of vanilla extract - 3/4 cup of rolled oats - 1/4 cup of whole wheat flour - 1 teaspoon of baking powder - 1/4 teaspoon of baking soda - 1/4 teaspoon of salt - 1/4 teaspoon of cinnamon - Cooking spray or oil Directions: 1. Preheat oven to 375F (190C) and spray a muffin tin with cooking spray or oil. 2. In a large bowl, mash the banana with a fork. Add the applesauce, milk, egg, and vanilla extract and mix well. 3. In a separate bowl, combine the oats, flour, baking powder, baking soda, salt, and cinnamon. 4. Add the dry ingredients to the wet ingredients and stir until just combined. 5. Spoon the batter into the prepared muffin tin, filling each cup about 3/4 full. 6. Bake for 15 to 18 minutes or until a toothpick inserted in the center comes out clean. 7. Let the muffins cool slightly before removing from the tin. 8. Enjoy one muffin for breakfast and store the rest in an airtight container in the refrigerator for up to three days or in the freezer for up to three months. Nutritional information (per muffin): Calories: 77 Protein: 3 g Carbs: 14 g Fat: 2 g Fiber: 2 g #### Greek yogurt parfait with berries and granola Ingredients: - 1/2 cup of plain Greek yogurt of fresh or frozen berries (such as strawberries, blueberries, raspberries, or blackberries) - 2 tablespoons of granola - Honey or maple syrup to taste (optional) Directions: 1. In a small bowl, stir the yogurt until smooth and creamy. 2. In a microwave-safe bowl, heat the berries for about 30 seconds or until slightly warm and juicy. You can also use fresh berries if you prefer. 3. In a glass or jar, layer the yogurt, berries, and granola. Drizzle some honey or maple syrup on top if desired. 4. Enjoy your parfait with a spoon. Nutritional information: Calories: 216 Protein: 14 g Carbs: 31 g Fat: 5 g Fiber: 4 g ### Lunch #### Chicken salad wrap with lettuce and tomato Ingredients: - 1/4 cup of cooked chicken breast, shredded or chopped - 2 tablespoons of plain Greek yogurt - 1 teaspoon of Dijon mustard - Salt and pepper to taste - 1 whole wheat tortilla - 1/4 cup of shredded lettuce - 2 slices of tomato Directions: 1. In a small bowl, combine the chicken, yogurt, mustard, salt, and pepper. Mix well. 2. Lay the tortilla on a flat surface and spread the chicken mixture evenly over it. 3. Top with lettuce and tomato slices. 4. Roll up the tortilla and cut in half. 5. Enjoy your wrap with some water or sugar-free beverage. Nutritional information: Calories: 217 Protein: 22 g Carbs: 24 g Fat: 5 g Fiber: 3 g #### Turkey chili with beans and corn Ingredients: - Cooking spray or oil - 1/4 pound of lean ground turkey - Salt and pepper to taste - 1/4 cup of chopped onion - 1/4 cup of chopped green bell pepper - 1 clove of garlic, minced - 1/2 teaspoon of chili powder - 1/4 teaspoon of cumin - 1/4 teaspoon of oregano - 1/4 teaspoon of paprika - 1/8 teaspoon of cayenne pepper (optional) - 1 cup of low-sodium chicken broth - 1/4 cup of canned black beans, rinsed and drained - 1/4 cup of canned corn, drained - 2 tablespoons of tomato paste - Shredded cheese, sour cream, cilantro, or green onions for topping (optional) Directions: 1. Spray a medium saucepan with cooking spray or oil and heat over medium-high heat. 2. Add the turkey, salt, and pepper and cook until browned, breaking it up with a spatula as it cooks. 3. Add the onion, bell pepper, garlic, chili powder, cumin, oregano, paprika, and cayenne pepper if using and cook until the vegetables are soft, stirring occasionally. 4. Add the broth, beans, corn, and tomato paste and bring to a boil. 5. Reduce the heat and simmer until slightly thickened, about 15 minutes. 6. Serve your chili in a bowl and top with cheese, sour cream, cilantro, or green onions if desired. Nutritional information: Calories: 286 Protein: 28 g Carbs: 32 g Fat: 7 g Fiber: 9 g #### Vegetable soup with whole wheat bread Ingredients: - Cooking spray or oil - 1/4 cup of chopped onion - 1/4 cup of chopped carrot - 1/4 cup of chopped celery - Salt and pepper to taste - 2 cups of low-sodium vegetable broth - 1/4 cup of canned diced tomatoes - 1/4 cup of canned green beans, drained - 1/4 cup of canned kidney beans, rinsed and drained - 1 bay leaf - 1/4 teaspoon of dried thyme - 1 slice of whole wheat bread - Butter or margarine to spread (optional) Directions: 1. Spray a medium saucepan with cooking spray or oil and heat over medium-high heat. 2. Add the onion, carrot, celery, salt, and pepper and cook until soft, stirring occasionally. 3. Add the broth, tomatoes, green beans, kidney beans, bay leaf, thyme, and basil and bring to a boil. 4. Reduce the heat and simmer until the vegetables are tender, about 20 minutes. 5. Discard the bay leaf and ladle your soup into a bowl. 6. Toast your bread and spread some butter or margarine on it if desired. 7. Enjoy your soup and bread with some water or sugar-free beverage. Nutritional information: Calories: 224 Protein: 11 g Carbs: 42 g Fat: 3 g Fiber: 11 g ### Dinner #### Baked salmon with lemon and dill Ingredients: - 1 (4-ounce) salmon fillet - Salt and pepper to taste - Cooking spray or oil - 1/4 cup of plain Greek yogurt - 1 tablespoon of chopped fresh dill - 1 teaspoon of lemon juice - 1/4 teaspoon of garlic powder - Lemon slices for garnish (optional) Directions: 1. Preheat oven to 375F (190C) and spray a baking dish with cooking spray or oil. 2. Season the salmon with salt and pepper and place it in the prepared dish. 3. Bake for 15 to 20 minutes or until the fish flakes easily with a fork. 4. In a small bowl, whisk together the yogurt, dill, lemon juice, and garlic powder. 5. Spoon the sauce over the salmon and garnish with lemon slices if desired. 6. Enjoy your salmon with some steamed vegetables or salad. Nutritional information: Calories: 232 Protein: 30 g Carbs: 5 g Fat: 10 g Fiber: 0 g #### Roasted chicken with vegetables and brown rice Ingredients: - Cooking spray or oil - 1 (4-ounce) chicken breast - Salt and pepper to taste - 1/4 teaspoon of dried rosemary - 1/4 teaspoon of dried thyme - 1/4 teaspoon of dried sage - 1/4 cup of chopped onion - 1/4 cup of chopped carrot - 1/4 cup of chopped parsnip - 1/4 cup of chopped turnip - 1/4 cup of cooked brown rice Directions: 1. Preheat oven to 375F (190C) and spray a baking sheet with cooking spray or oil. 2. Season the chicken with salt, pepper, rosemary, thyme, and sage and place it on one side of the prepared sheet. 3. Toss the onion, carrot, parsnip, and turnip with some salt, pepper, and oil and spread them on the other side of the sheet. 4. Roast for 25 to 30 minutes or until the chicken is cooked through and the vegetables are tender. 5. Serve your chicken and vegetables with some brown rice. Nutritional information: Calories: 306 Protein: 32 g Carbs: 36 g Fat: 5 g Fiber: 6 g #### Spaghetti squash with meatballs and marinara sauce Ingredients: - Cooking spray or oil - 1/2 of a small spaghetti squash (about 2 cups) - Salt and pepper to taste - 6 frozen turkey meatballs (about 3 ounces) - 1/2 cup of low-sodium marinara sauce - Shredded cheese or parmesan cheese for topping (optional) Directions: 1. Preheat oven to 375F (190C) and spray a baking dish with cooking spray or oil. 2. Cut the spaghetti squash in half and scoop out the seeds. Season the flesh with salt and pepper and place it cut-side down in the prepared dish. 3. Bake for 40 to 45 minutes or until tender when pierced with a fork. 4. In a small saucepan over medium heat, cook the meatballs and marinara sauce until heated through, stirring occasionally. 5. Use a fork to scrape out the spaghetti squash strands into a bowl. 6. Serve your spaghetti squash topped with meatballs and sauce and cheese if desired. Nutritional information: Calories: 284 Protein: 22 g Carbs: 32 g Fat: 10 g Fiber: 7 g ### Snacks #### Apple slices with peanut butter Ingredients: - 1 small apple, cored and sliced - 1 tablespoon of peanut butter Directions: 1. Spread the peanut butter evenly over the apple slices. 2. Enjoy your snack with some water or sugar-free beverage. Nutritional information: Calories: 178 Protein: 5 g Carbs: 23 g Fat: 9 g Fiber: 4 g #### Cottage cheese with pineapple chunks Ingredients: - 1/2 cup of low-fat cottage cheese - 1/4 cup of canned pineapple chunks, drained Directions: 1. Mix the cottage cheese and pineapple chunks in a small bowl. 2. Enjoy your snack with some water or sugar-free beverage. Nutritional information: Calories: 114 Protein: 12 g Carbs: 13 g Fat: 2 g Fiber: 1 g #### Hummus with carrot sticks Ingredients: - 1/4 cup of hummus - 1/2 cup of baby carrots Directions: 1. Dip the carrot sticks into the hummus and enjoy your snack with some water or sugar-free beverage. Nutritional information: Calories: 157 Protein: 6 g Carbs: 19 g Fat: 7 g Fiber: 6 g ## Conclusion Eating well and keeping the weight after gastric sleeve surgery is possible and enjoyable with the help of this cookbook. It provides you with easy meal plans and recipes that are delicious, nutritious, and satisfying. It also helps you learn how to plan your meals and portions, how to choose healthy ingredients and cooking methods, and how to track your progress and adjust your goals. This cookbook is your companion and guide for your weight loss journey. It helps you make the most of your gastric sleeve surgery and achieve your health and wellness goals. It also helps you enjoy food without feeling deprived or guilty. So, what are you waiting for? Grab your copy of this cookbook today and start eating well and keeping the weight after gastric sleeve surgery. ## FAQs Q: How soon can I start eating solid foods after gastric sleeve surgery? A: The answer depends on your individual recovery and tolerance, but generally, you can start eating solid foods about four to six weeks after gastric sleeve surgery. You should follow the diet progression recommended by your doctor or dietitian, which usually goes from clear liquids to full liquids to purees to soft foods to solids. You should also chew your food well, eat slowly, and stop when you feel full. Q: How much protein do I need after gastric sleeve surgery? A: Protein is essential for your healing, muscle maintenance, and satiety after gastric sleeve surgery. You should aim for at least 60 to 80 grams of protein per day, depending on your weight, activity level, and medical conditions. You should get most of your protein from high-quality sources, such as lean meats, poultry, fish, eggs, dairy products, soy products, nuts, seeds, and legumes. You can also use protein supplements, such as shakes, bars, or powders, if needed. Q: How many calories do I need after gastric sleeve surgery? A: The answer depends on your age, gender, height, weight, activity level, and weight loss goals, but generally, you can expect to consume between 800 to 1200 calories per day after gastric sleeve surgery. You should not go below or above this range without consulting with your doctor or dietitian. You should also focus on the quality of your calories, not just the quantity. You should choose nutrient-dense foods that provide you with protein, fiber, vitamins, minerals, and fluids. Q: How much water do I need after gastric sleeve surgery? A: Water is vital for your hydration, digestion, metabolism, and kidney function after gastric sleeve surgery. You should aim for at least 64 ounces (8 cups) of water per day after gastric sleeve surgery. You can also drink other sugar-free beverages, such as tea, coffee, broth, or sugar-free juice. However, you should avoid carbonated drinks, alcohol, and caffeinated drinks that can cause dehydration or irritation. You should also drink between meals, not with meals, to prevent overfilling your stomach or flushing out your food. Q: How can I prevent dumping syndrome after gastric sleeve surgery? vomiting, diarrhea, cramps, sweating, dizziness, or rapid heartbeat. You can prevent dumping syndrome by following these tips: - Eat small and frequent meals - Chew your food well and eat slowly - Avoid foods that are high in sugar, fat, or refined carbs - Limit liquids during meals and drink between meals - Wait at least 30 minutes after eating before lying down - Take your vitamins and supplements as prescribed If you experience dumping syndrome, you should rest and sip some water until you feel better. You should also keep a food diary to identify and avoid the foods that trigger your symptoms. If your symptoms are severe or persistent, you should contact your doctor or dietitian for advice.




The Gastric Sleeve Bariatric Cookbook: Easy Meal Plans and Recipes to Eat Well amp; Keep the Weight

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