Bariatric Recipes for One Person: Simple Combinations

Before deciding on your bariatric recipes for one person, you must first define your tolerance for monotony!  Since it’s just for you:

  • Are you planning to make one big recipe and eat it over and over again for the entire week?
  • Can you eat the same breakfast or lunch or dinner EVERY DAY?
  • Are you OK with some monotony, but can’t eat the same recipe for more than 2-3 days in a row?
  • Do you need to eat something entirely different every single day? At every single meal?

These are important questions to answer for yourself in order to find the right recipes. You can then meal plan and grocery shop successfully!

The ideas below include both soft and solid textures and are all based around a protein source. Remember to focus on protein, particularly in the first year after surgery (the “honeymoon period”).

Bariatric Recipes for One Person: Breakfast 

 Good sources of protein at breakfast :

  • Plain nonfat Greek yogurt
  • Nonfat/lowfat cottage cheese
  • Egg whites, whole eggs, egg beaters
  • Protein shakes: Ready made or Homemade

Here are some simple combinations:

  • Plain nonfat Greek yogurt + vanilla extract for flavoring. Stir in blueberries. Sprinkle with ground flaxseeds
  • Blend plain lowfat Greek yogurt, blueberries and banana and drink
  • Lowfat cottage cheese + sliced apples. Sprinkle with cinnamon and ground flaxseeds
  • Hard boiled egg + orange slices
  • Green smoothie: Blend plain Greek yogurt + powdered peanut butter + handful of spinach + ¼ banana + ice

See MORE Bariatric Breakfast Ideas (Coming Soon)

Contact me for Personalized Food Combinations and Menu Planning

Bariatric Food Ideas for One: Lunch

Good, quick, easy sources of protein at lunchtime:

  • Tuna
  • Turkey
  • Eggs
  • Cottage cheese
  • Beans

 Here are some simple combinations:

  • Tuna pouch, baby carrots, apple slices
  • Lettuce wraps: spread romaine leaf with hummus, add low sodium deli turkey, roll and eat with snap peas and orange slices
  • Egg salad served atop cucumber slices (make egg salad with plain nonfat yogurt vs mayo. Add shredded carrots and fresh dill.
  • Cottage cheese + tomatoes. Eat with a few whole grain crackers
  • Pinto beans + chopped sweet mini red bell peppers+ diced pickles (I swear it’s a delicious combo!)

See MORE Bariatric Recipes for Lunch (Coming Soon)

Contact me for Personalized Food Combinations and Menu Planning

Bariatric Recipes for One Person: Dinner

Easy Grab n Go sources of protein at dinner:

  • Rotisserie chicken
  • Canned chicken
  • Frozen Precooked shrimp
  • Beans
  • Canned bean soups/chilis
  • Tofu

Here are some simple ideas:

  • Chicken salad made with canned chicken, plain nonfat Greek yogurt, celery, sliced apples or grapes, dill.  Scoop up with halved sweet mini peppers.
  • Top bagged salad with rotisserie chicken. Add other easy precut veggies (like cherry tomatoes, jarred roasted red bell peppers, sugar snap peas) and fruit (like sliced strawberries apple or orange slices).  See my Salad Formula for more salad ideas.
  • Rotisserie chicken, asparagus, orange slices
  • Frozen precooked shrimp, defrosted. Dip in cocktail sauce or salsa. Eat with baby carrots, snap peas.
  • Canned black bean chili. Top with a sprinkling of low fat cheese, a dollop of plain nonfat Greek yogurt, and a sprinkling of chives.

See MORE Bariatric Dinner Ideas (Coming Soon)

Contact me for Personalized Food Combinations, Menu Planning, or More Bariatric Recipes for One Person

Bariatric Menu Ideas: Snacks

  • Spread hummus on deli turkey; roll and eat
  • Beef jerky or Turkey jerky
  • Hard boiled egg
  • “Deviled egg:” Hard boiled egg, remove yolk, and fill with hummus or cottage cheese. Sprinkle with paprika
  • Sweet mini peppers dipped in hummus

MORE Bariatric Snack Ideas (Coming Soon)

Contact me for Personalized Food Combinations and Menu Planning

Enjoy this page? Please pay it forward. Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.