Simple meal prep for life after a sleeve

After a sleeve, you eat small amounts several times a day, and each meal needs to bring protein. That is hard to manage on the spot, at the end of a long day, in front of an empty fridge. Meal prep simply means deciding and cooking ahead, so the easy choice is also the one that fits your plan. It does not take fancy recipes or a whole day in the kitchen.

Why planning ahead helps

Canadian guidelines suggest a structured way of eating after bariatric surgery: small portions, three to five balanced meals and healthy snacks a day, food chewed slowly, and at least 60 g of protein a day after a sleeve, the same minimum that American guidelines use. Your dietitian may set a different target for you.

Without a plan, it is easy to skip a meal, to graze, or to grab whatever is quick, and quick food is often low in protein. A plan makes those decisions for you, in advance.

Plan your week

• Pick two or three proteins for the week, such as chicken, fish, eggs, tofu, lentils or lean ground meat.
• Pick two or three vegetables that you tolerate well, cooked soft if you are early on.
• Plan your snacks too, such as Greek yogurt, cottage cheese or a hard-boiled egg.
• Write a short shopping list from the plan.
• Keep back-ups in the pantry and freezer, such as canned fish, canned beans, frozen vegetables and eggs.

Cook in batches, portion small

Cook once, eat several times. A tray of baked chicken or fish, a pot of lentil soup or chili, a batch of baked egg cups or a slow-cooked stew can become many small meals.

• Use small containers that hold about the portion your dietitian set for you, so a large box does not tempt you to keep eating.
• Choose moist cooking methods, such as baking with a little broth, poaching or slow cooking. Dry, tough meat is harder to eat after a sleeve.
• Keep sauce in a small separate container, so food stays moist when you reheat it.
• If you are still on puréed food, freeze purées in an ice cube tray, so you can thaw a small amount at a time.

Store and reheat food safely

Prepped food only helps if it is safe to eat. Health Canada's tips for leftovers:

• Throw away cooked food that has been at room temperature for more than two hours.
• Refrigerate leftovers promptly in shallow, uncovered containers, so they cool quickly.
• Eat refrigerated leftovers within 2 to 3 days, or freeze them.
• Date your containers, so you know what to use first.
• Thaw frozen food in the fridge or the microwave, and eat it right after it thaws.
• Reheat leftovers to an internal temperature of 74 °C (165 °F).

Because your portions are small, a big batch can last longer than its safe time in the fridge. Freeze part of it on the day you cook.

Keep it interesting

Eating the same meal every day gets old fast, and boredom is often when old habits creep back. Use one protein in different ways: chicken with herbs one day, in a soup the next, shredded into soft vegetables later in the week. Change the spices and sauces rather than the whole plan. Taste can change after surgery, so if a food does not appeal now, try it again in a few weeks.

When to ask your dietitian

Ask your dietitian if you often miss your protein target, if many foods do not sit well, or if planning meals is hard to fit into your life. Your dietitian can help you build a simple plan around your schedule, your family, your food traditions and your budget, as part of six years of 360 Complete Care.