I know it can feel so overwhelming trying to figure out what to eat, when to eat and how to get all of your fluids and vitamins in too.

It feels like all we can do is try to stay ‘on schedule’ and think about all of these things, but I’m here to tell you that’s not true!

I want to make sure you are reaching your goals and enjoy life at the same time! Balance is key on this journey and I am here to help guide you through it.

Keep in mind, the schedule in this blog post is just one example of how to make sure you’re meeting all your specific needs throughout the day (more on that below!).

You can easily customize to your needs and schedule!  

Sample eating, drinking and Vitamin schedule

7:00 am – Sip on water:

Start the day with 8oz of water
*space out eating & drinking by 30 minutes

8:00 am – Breakfast:

Aim for 15-20g of protein. 
Take a multi one – a – day vitamin, B12, Vit. D and Iron (as instructed by our team)
*space out eating & drinking by 30 minutes

9:00 am – Sip on water:

Aim for 10 – 16oz of water
*space out eating & drinking by 30 minutes

10:00 am – Mid Morning Snack:

Aim for 10g of protein
Take multi 500mg calcium chew
*space out eating & drinking by 30 minutes

11:00 am – Sip on water:

Aim for 10 – 16oz of water
*space out eating & drinking by 30 minutes

12:00 pm – Lunch:

Aim for 15-20g of protein
Take multi 500mg calcium chew
*space out eating & drinking by 30 minutes

1:00 pm – Sip on water:

Aim for 10 – 16oz of water
*space out eating & drinking by 30 minutes

3:00 pm – Afternoon Snack:

Aim for 10g of protein
*space out eating & drinking by 30 minutes

4:00 pm – Sip on water:

Aim for 10 – 16oz of water
*space out eating & drinking by 30 minutes

6:00 pm – Dinner:

Aim for 15-20g of protein
Take multi 500mg calcium chew
*space out eating & drinking by 30 minutes

7:00 pm – Sip on water:

Aim for 10 – 16oz of water
*space out eating & drinking by 30 minutes

8:00 pm – Evening Snack:

Aim for 10g of protein

Some quick tips and tricks you should know:

Water goals:

– Aim for 64 oz water per day
– Space out eating and drinking by 30 minutes

Protein goals:

– Aim for 60 – 80g per day
– Eat consistently throughout the day

Vitamin goals:

– Choose a bariatric specific vitamin (ex: Procare, Celebrate, Barilife, etc)
– Do not take calcium & multi w/ iron together – calcium blocks the absorption of iron.

Are Snacks Allowed?

Many centers just have a flat “no snack rule”…but I don’t think that it is realistic to write off snacks altogether. But it matters what you eat and when…and also why. 

Here’s the thing: snacks are often necessary in order to hit your protein goals. Since we can’t eat very much at once, having snacks throughout the day can help ensure that you are continually getting your protein in. Protein is important for many reasons, including minimizing hair loss after surgery and keeping you fuller longer. Check out this post for the details: Are Bariatric Snacks Even Allowed? Pro Tips From an RD.

I like to say that all foods can fit, just not all the time. And I even think it is okay to eat at night! I’ll explain how to make empowered decisions that make you feel good, and help you to stay on track with your weight and wellness goals. 

That’s a Wrap

Keep in mind, everyone’s routines, portions/meals and even the types of foods you enjoy will vary from person to person! It’s all about keeping it simple and making it work for you. 

Find what schedule works best for you and your lifestyle, Babe!

If you’re ready to have support, and accountability with a community of bariatric peeps who get it, check out The TRIBE Membership. You’ll no longer feel lost in the weeds or overwhelmed because you’ll have the information you need when you need it. As a TRIBE member, you’ll have exclusive access to live group sessions at a time that suits your busy schedule.