Nutrition for Weight Loss Surgery

Nutrition for Weight Loss Surgery Expert advice, hand picked products and genuine support to help on your journey, anytime, anywhere.
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Need to boost your protein intake but simply can't fit in more food?Nutritional yeast flakes can be mixed through or spr...
16/10/2025

Need to boost your protein intake but simply can't fit in more food?

Nutritional yeast flakes can be mixed through or sprinkled on dishes you are already including to boost your protein intake without lots of extra volume.

At almost 50% protein, it provides 7g protein per 15g serve! 💪🏻 👊🏻

You can use it in cooking to provide a cheesy, nutty and/or savoury flavour, for example:
✔️ sprinkle over popcorn, pasta, salads or steamed vegetables
✔️ add to scrambled eggs
✔️ stir into soups or curries
✔️ add as a ‘cheese’ flavouring in sauces
✔️ use as a thickener for soups and sauce.

For more practical ways to help boost your protein intake, get your hands on a copy of our FREE Protein Boosters Guide!

You can get a copy delivered to your inbox here ==> https://nfwls.org/j70

When that temptation to graze in the evening strikes, don't:❌ start mindlessly grazing❌ try to ignore it and push throug...
14/10/2025

When that temptation to graze in the evening strikes, don't:
❌ start mindlessly grazing
❌ try to ignore it and push through
❌ fill up on water or low calorie snacks.

Instead:
✔️ plan ahead, knowing it is a vulnerable time
✔️ focus on snacks that satisfy you
✔️ choose snacks that give your pouch or sleeve the nutrients you need, such as those in our FREE Weight Loss Surgery Snack List! 👌🏻

Grab your copy to help tackle the evening 'danger time' with confidence here ==> https://nfwls.org/fok

Great news tea and coffee lovers! ☕️ In the past, coffee and tea were thought to dehydrate due to the diuretic effect of...
14/10/2025

Great news tea and coffee lovers! ☕️

In the past, coffee and tea were thought to dehydrate due to the diuretic effect of caffeine, however that myth has now been debunked 🙌🏻 🙌🏻 🙌🏻

While caffeine does have a mild diuretic effect, it is too mild to cause dehydration, especially with the water content in these beverages.

Early post-surgery, limit caffeinated drinks to two per day ☕️ ☕️

Longer term, caffeine in moderation is key ✔️

Including tea and coffee in your daily hydration targets can be a game changer, particularly during the recovery phases when water intake can be challenging.

Are you a coffee drinker or tea drinker (or both)?

Give us your vote in the comments 👇🏻 👇🏻 👇🏻

Ultimate Breakfast MuffinsMakes 12½ cup coconut flour½ cup almond meal1 cup rolled oats1 teaspoon baking powder 30g h**p...
13/10/2025

Ultimate Breakfast Muffins
Makes 12
½ cup coconut flour
½ cup almond meal
1 cup rolled oats
1 teaspoon baking powder
30g h**p seeds
½ - 1 teaspoon cinnamon
3 large eggs
2 tablespoon honey (optional)
1 small tub Chobani vanilla yoghurt
¼ cup milk
½ cup apple purée
1 Granny Smith apple diced

Combine flours, oats, baking powder, h**p seeds and cinnamon. In a seperate bowl whisk eggs, honey, yoghurt milk and apple purée together. Combine wet and dry ingredients together and stir through diced apples. Divide mixture between 12 paper lined muffin wells. Cook at 180°C for 20mins or until cooked through and golden.

Nutrition information per muffin: 585 kilojoules, 140 calories, 6.5g protein, 6.5g fat, 13g carbs.

Are you ready to shake up your breakfast game?

We have a stack of quick, dietitian-approved breakfasts tailored to your weight loss surgery goals ready to deliver to your inbox!

Get our FREE Bariatric Breakfast Brainstorm here ==> https://nfwls.org/keo

PS. Don't forget to share this one with your bariatric besties so they can also grab this freebie! 🙌🏻

WARNING: Having protein at every meal doesn't mean you are having enough protein 🤔 😳Did you know the minimum protein req...
12/10/2025

WARNING: Having protein at every meal doesn't mean you are having enough protein 🤔 😳

Did you know the minimum protein requirement after weight loss surgery is 60g everyday?

So if you eat three times per day, you need an average of 20g of protein per meal.

👉🏻 An egg has 6g of protein 🥚
👉🏻 A slice of cheese has 5g of protein 🧀

So a poached egg for breakfast and cheese on crackers at lunch will see you falling short!

To help meet your needs make sure you are eating protein regularly enough over the day AND layer your protein sources.

For example, breakfast of a poached egg could become EGG + SMOKED SALMON + FETA ✔️

Understanding exactly how much protein YOUR body needs and where to get that protein is an important part of your long term success.

For just $17 you can get our comprehensive Protein Planner eBook, where we walk you through exactly what you need to know to ensure you can meet your protein needs with ease and maximise your success 🙌🏻

It is a must have tool for your weight loss surgery tool kit ✔️

Find out more here ==> https://nfwls.org/q9h

Eating yoghurt as it's a quick and easy protein boost, but getting a little over it? We've got you covered!Try the follo...
11/10/2025

Eating yoghurt as it's a quick and easy protein boost, but getting a little over it?

We've got you covered!

Try the following yoghurt toppers to shake things up:

✔️ chia seeds, cinnamon, nut and muesli clusters and sliced kiwi

✔️ diced melon, h**p seeds and a sprinkle of muesli

✔️ granola, chia seeds, and fresh berries

✔️ coconut, apple, dates and almond.

These are just a few of the ideas we share in our FREE Bariatric Breakfast Brainstorm.

It is filled with quick, dietitian-approved breakfast ideas just like these to keep you on track with your bariatric surgery goals 💪🏻

Get a copy delivered to your inbox here ==> https://nfwls.org/s74

There are lots of commercially available vegetarian protein foods, however some are low in protein, making it difficult ...
10/10/2025

There are lots of commercially available vegetarian protein foods, however some are low in protein, making it difficult to meet your minimum daily protein targets.

When choosing meat alternatives, be sure to use the following Selection Criteria to help select the best options:
✔️ Greater than 15g protein per 100g
✔️ Less than 10g carb per 100g
✔️ Less than 10g total fat per 100g
✔️ Less than 3g saturated fat per 100g
✔️ Less than 400mg sodium per 100g.

Some Top Picks using this criteria are as follows:
✔️ Aldi Earth Grown Honey Soy Tofu
✔️ Aldi Natural Firm Tofu
✔️ Coles Natures Kitchen Firm Tofu
✔️ Evergreen firm tofu
✔️ Macro Textured Vegetable Protein
✔️ Nutrisoy Organic Tasty Tempeh
✔️ Quorn Frozen Mince
✔️ Vegie Delights Plant Based Vegi Sausages.

The Selection Criteria and Top Picks are just a taste of what you will find in our Shopping Companion.

You can get a copy individually or in our Book Bundle, which also includes our Protein Planner, Meal Plans and our Single Serves, Fifty in a Flash and One Meal, Many Ways recipe books for only $85 ($115 value)! 📚💰

Check it out here ==> http://nfwls.org/i4f

🚨 Want to eat more and slow your weight loss down? 🚨That's easy. You can just start grazing . . . 🤔Grazing is a loophole...
10/10/2025

🚨 Want to eat more and slow your weight loss down? 🚨

That's easy. You can just start grazing . . . 🤔

Grazing is a loophole that makes it tough for your weight loss surgery to do it's job.

Think of it like treating your pouch or sleeve as a leaking bucket 🪣

When you eat over an extended time, it 'leaks' through, which means you can keep adding more food.

And a heads up, you might be grazing without even realising it 😳

These examples might surprise you:
👉🏻 taking an hour to finish a meal
👉🏻 sipping a smoothie or milky coffee all morning
👉🏻 picking at dinner while prepping or cleaning up
👉🏻 having 'just one bite' each time you walk through the kitchen.

Grazing makes it hard for your sleeve or pouch to do it’s job. When food drips in across the day, your hunger and satiety cues don’t kick in the way they should it.

This is where it becomes really easy to 'out-eat' your surgery 😳

If this hits home, you need to save a seat for our FREE online workshop ‘Halt the Weight Regain Train’ 🚂

In this hour-long workshop we unpack this in detail and share heaps of other light bulb moments 💡

🚨 It is a MUST WATCH for anyone facing a plateau or weight regain 🚨

Want in? Save your FREE seat here ==> https://nfwls.org/w71

We hear this one a lot! People commonly second-guessing their portions after surgery.We share our thoughts on this one i...
09/10/2025

We hear this one a lot!

People commonly second-guessing their portions after surgery.

We share our thoughts on this one in our FREE article, Gastric Bypass and Gastric Sleeve Meal Size - How Much Should You Eat After Weight Loss Surgery?

You can check it out here ==> https://nfwls.org/qrt

🚨 ELEVATE DOORS CLOSE TONIGHT! 🚨 We have had a wave of Elevate members complete their 12 months of support with us . . ....
09/10/2025

🚨 ELEVATE DOORS CLOSE TONIGHT! 🚨

We have had a wave of Elevate members complete their 12 months of support with us . . . which means we have doors open for 48 hours only!

Elevate is our 12 month, signature, online nutrition coaching program and you can check out the screenshot in the image below for just some of the feedback we are getting 🤩

All the details of the Elevate program are available here ==> https://nutritionforweightlosssurgery.com/doors-open-48-hours

⏱️ DON'T DELAY - DOORS CLOSE TONIGHT, THURSDAY, 9TH OCTOBER @ 6:30PM ACDT ⏱️

Weight Loss Surgery Snack Plates are your secret weapon to help manage cravings! 🙌🏻Weight Loss Surgery Snack Plates:✔️ a...
08/10/2025

Weight Loss Surgery Snack Plates are your secret weapon to help manage cravings! 🙌🏻

Weight Loss Surgery Snack Plates:
✔️ are a nutritious way to satisfy your tastebuds
✔️ can provide a range of nutrients to nourish your body
✔️ help you feel satisfied and manage hunger
✔️ are a positive way to integrate indulgent foods (or those you crave) in smaller amounts.

We have a whole lesson on Snack Plates including a matrix to build your own and stacks of inspiration in our Learning Vault as part of our Elevate program 👌🏻

You can get access to our complete Learning Vault along with:
✔️ daily support in our PRIVATE, Facebook support group
✔️ fortnightly live group calls
✔️ monthly masterclasses
✔️ weekly email bulletins
✔️ bonus challenges
whilst our doors are open for 48 hours only!

All the details are here ==> https://nutritionforweightlosssurgery.com/doors-open-48-hours

08/10/2025

Confused by all the conflicting nutrition advice after bariatric surgery? 🤯

You are not alone.

Elevate gives you direct access to experienced bariatric dietitians, fortnightly live calls, daily support and our entire Learning Vault packed with all the nutrition info and resources you need so you always know what to do next.

✔️ Real dietitian support.
✔️ Real-time answers.
✔️ Practical tools that help you stay on track, wherever you are on your journey.

🚨 Doors are open for 48 hours ONLY (or until 20 spots are filled) 🚨

All the details of the Elevate program are available here ==> https://nutritionforweightlosssurgery.com/doors-open-48-hours

⏱️ DON'T DELAY - DOORS CLOSE THURSDAY, 9TH OCTOBER @ 6:30PM ACDT ⏱️

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