Calorie Tracking After Bariatric Surgery

Why Tracking Matters Post-Surgery

• Protein targets are critical — Must hit 60-80g+ daily
• Small stomach = every bite counts — No room for empty calories
• Prevent deficiencies — Limited intake means strategic eating
• Prevent weight regain — Calories creep up over time

Calorie Targets by Stage

The Protein-First Rule

With limited stomach capacity, eat in this order:

1. Protein first — Always
2. Vegetables second
3. Carbs/starches last — If there's room

If you fill up on carbs, you won't have room for protein, and deficiencies will follow.

Best Protein Sources Post-Surgery

• Eggs — Soft, easy to digest (6g per egg)
• Greek yogurt — High protein, smooth texture (15-20g per cup)
• Cottage cheese — Easy to eat (14g per 1/2 cup)
• Fish — Soft, protein-rich (20g per 3 oz)
• Protein shakes — Essential early stages (20-30g per serving)
• Ground chicken/turkey — Easier than solid meat

Foods to Avoid

• Bread, rice, pasta — Fill you up without nutrition
• Sugary foods — Can cause dumping syndrome
• Carbonated drinks — Stretch the pouch
• Tough meats — Hard to tolerate initially
• Fried foods — Empty calories, poor tolerance

Sample Day: 6 Months Post-Op (~1,000 cal)

• Breakfast: Scrambled egg + 1/4 cup cottage cheese (150 cal, 18g protein)
• Mid-morning: Protein shake (120 cal, 25g protein)
• Lunch: 3 oz tuna salad (no bread) (200 cal, 20g protein)
• Afternoon: Greek yogurt (100 cal, 15g protein)
• Dinner: 3 oz grilled fish + 1/4 cup vegetables (200 cal, 22g protein)
• Evening: String cheese (80 cal, 7g protein)

Total: 850 cal, 107g protein

Preventing Weight Regain

Years post-surgery, the stomach stretches somewhat. Stay vigilant:

• Continue tracking calories and protein
• Don't graze — eat structured meals
• Avoid slider foods (chips, crackers, ice cream)
• Keep protein high to preserve muscle
• Stay active