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Nutrition for Weight Loss Surgery, Adelaide (2026)

22/01/2026

Tasteless protein powder can be a game changer when trying to hit your protein target, particularly in the recovery phases. It is also helpful if you have limited capacity or struggle to hit your protein target longer term.

But after all those soups and smoothies it might be time to freshen up how you use it.

Here are four of our favourite ways:
✔️ avocado + lemon + protein powder + crackers
✔️ protein powder + milk / yoghurt + overnight oats + fruit
✔️ milk based coffee + protein powder
✔️ protein balls made with protein powder.

If you are looking for more ways to boost your protein intake, check out our weight loss surgery Protein Planner, jam packed with our expert protein tips to ensure you can meet your protein needs with ease 🙌🏻

For only $17 you can get this comprehensive guide to walk you through exactly what you need to know about protein after weight loss surgery to maximise your results! 💪🏻 👊🏻

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

Find out more here ==> https://nfwls.org/n9z

20/01/2026

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

20/01/2026

Are you perimenopausal or menopausal and struggling with:
👉🏻 increasing belly fat
👉🏻 energy slumps
👉🏻 hot flushes
(and the list goes on!)

If so, it’s time to check out our FREE blog post: Effective Menopause Diet Tips for Post-Bariatric Surgery Success.

In this post, we cover the most common questions we get about:
👉🏻 weight gain
👉🏻 symptom management
👉🏻 changing nutritional needs
👉🏻 complementary therapies.

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

19/01/2026

Looking to shake up your breakfast routine? 🙋🏼‍♀️

Here's five of our favourite bariatric breakfast ideas:

✔️ overnight oats with berries and yoghurt OR banana and walnuts OR sultanas and peanut butter yoghurt (and yes, we have the recipes for you!)

✔️ scrambled egg mixed with ricotta, served with mashed avocado and baked beans

✔️ yoghurt topped with nutty muesli, cranberry sprinkle and frozen berries

✔️ porridge topped with chocolate protein power, mixed well, with a teaspoon of peanut butter

✔️ grainy toast or Sandwich Thin topped with cream cheese, smoked salmon and bagel seasoning.

These are just a handful of the ideas (and recipes) 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/hs8

18/01/2026

Yoghurt based salad dressings and dips are an great way to boost your protein intake following weight loss surgery, whilst also adding flavour and moisture 👌🏻

This dressing is a tasty combination of:
✔️ Greek yoghurt
✔️ goats cheese
✔️ lemon zest
✔️ dill, coriander, parsley or any herb of choice!

Absolutely delicious and super versatile, you can use to dress salads, as a dip with vegetable sticks or as a sauce for meat, chicken, fish or patties to help make every mouthful count towards your protein goals.

If you are looking for more ways to 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/lpq

17/01/2026

Wondering what a 1200 calorie, weight loss surgery friendly meal plan with 90g protein looks like?

Here is just one example of a dietitian designed, calorie controlled, balanced macro plan 👇🏻

BREAKFAST: one quarter of a cup of muesli with half a cup of milk.

MID MORNING: 30g nuts and seeds

LUNCH: Tuna and salad wrap: Top a wrap with a 95g can tuna (drained), baby spinach, tomato, red onion and a squeeze of lemon. Add a teaspoon of low fat mayo.

MID AFTERNOON: a small bunch of grapes and 200g yoghurt.

DINNER: Home-made hamburgers: Combine half a cup of beef mince with half an egg, grated onion, herbs and spices. Shape into patties and grill. Serve patties on a grainy roll with a teaspoon of relish, a slice of cheese and salad.

This is just one of the 1200 calorie days from our Meal Plans eBook, which contains seven days of meal plans at each of the following calorie levels: 800, 1000, 1200, 1500 and 1800 calories.

All of the plans at all of the calorie levels have balanced macros, at around 30﹪ protein, 30﹪ fat and 40﹪ carbohydrate 👌🏻

For just $17, take the guesswork out of your post surgery eating with our completely flexible and customisable Meal Plans eBook!

All the details are here ==> https://nfwls.org/bga

16/01/2026

With 19g protein per serve, this nutrient-packed breakfast will satisfy you through the morning! 💪🏻

Check out our Nutty Chia Porridge 🥣
Makes 4 small serves

1 cup rolled oats
1 cup low fat milk
¾ cup water
1 tablespoon almond meal
¼ cup almonds, chopped
2 tablespoons chia seeds
1 tablespoon brown sugar
3 tablespoons (45g) high quality protein powder

Combine oats, milk and ½ cup of water in a microwave safe container. Cover and microwave for 3 minutes. Stir. If it appears the porridge needs more cooking, microwave for another 1-3 minutes, removing each minute and stirring well. Keep an eye on the porridge as it can easily boil and spill over. Dissolve the protein powder in ¼ cup of water. Stir through almonds, almond meal, chia seeds, brown sugar and dissolved powder. Serve.

Nutrition information (per cup): kilojoules 1190, calories 285, protein 19g, fat 12.5g, saturated fat 1.5g, carbohydrate 22.5g, fibre 4g.

Nutty Chia Porridge is just one of over 100 bariatric surgery specific recipes in Your Complete Guide to Nutrition for Weight Loss Surgery.

Referred to as ‘the bible’, it is a ‘must-have’ tool on your journey!

Find out all about it here ==> https://nfwls.org/ols

16/01/2026

Are you hungry within an hour of eating? 🤔

You could be eating food and drinking fluid too close together.

When you eat and drink too close to each other, it speeds up how quickly food moves through your sleeve or pouch, leaving your stomach emptier sooner 💡

This is one of the key 'Common Culprits' we see that can lead to plateaus and weight regain after bariatric surgery 😳

And that is why it is one of the 'Common Culprits' we cover in our FREE online workshop, Halt the Weight Regain Train 🚂

In our hour-long workshop we will unpack some of the biggest habits that can derail you after surgery, including eating and drinking together.

We will then arm you with real strategies you can walk away and implement right away! 💪🏻

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

15/01/2026

Four of our favourite ways to enjoy eggs for breakfast following weight loss surgery include:

✔️ eggs with smashed avocado and feta

✔️ scrambled egg mixed with ricotta, served with mashed avocado and baked beans

✔️ scrambled egg on a toasted Sandwich Thin scraped with Vegemite, relish or chutney

✔️ omelette with any combination of the following: tomato, mushroom, spinach, spring onion, chargrilled vegetables, herbs, chilli, grated cheese, feta, smoked salmon, shaved ham or turkey.

These are just a handful of the ideas (and recipes) 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/a38

PS. Don't forget to tag your bariatric buddies below so they can also grab this freebie! 🙌🏻

14/01/2026

If you (or someone you know) are just starting out on your weight loss surgery journey, here are four things you need to avoid during your recovery phases:

🚫 Excess caffeine
Try to limit to no more than two cups of coffee or four cups of caffeinated tea per day.

Whilst your new sleeve or pouch is healing, excess caffeine may irritate your stomach leading to symptoms such as reflux, nausea, and diarrhoea. It can also make it hard to absorb some nutrients so always have caffeinated drinks away from your vitamin and mineral supplements.

🚫 Alcohol
Avoid alcohol for a minimum of three months following surgery, or as guided by your team.

Alcohol can significantly increase the risk of ulcers developing in your healing stomach, so it is essential you avoid all alcohol for at least three months.

🚫 Carbonated drinks
Avoid carbonated drinks for a minimum of three months post-surgery, or as guided by your team.

Carbonated drinks can lead to abdominal discomfort and trigger symptoms such as reflux, bloating and burping. It can also put pressure on your healing stomach.

🚫 High sugar and high fat fluids and purees
Avoid high sugar and high fat fluids and purees such as milkshakes from cafes or takeaway stores and full cream, added sugar custards, ice-creams and mousses.

Excess fat and sugar is more difficult for your body to absorb following your weight loss surgery and can lead to nausea, stomach cramps, diarrhoea and vomiting. Excess fat and sugar will also provide excess calories, and this can impact your rate of weight loss.

To ensure you are on the right track heading into your bariatric surgery, check out our comprehensive Weight Loss Surgery QuickStart eBook.

For just $7 it is jam packed with our expert tips to help fill your toolkit and get set for success!

Get a copy on the way to your inbox today ==> https://nfwls.org/jrv

PS. Don't forget to help us spread the word to someone getting started on their journey! 🙏

13/01/2026

Fresh, ready to heat and eat meals can make a handy option for lunch or dinner. They can also help reduce the need for traditional takeaway foods when you want a night off of cooking 🧑🏼‍🍳

It is important you look for options that are rich in protein and fibre and not purely based on carbohydrate foods.

You can use the following Selection Criteria to help make a great choice:
✔️ Greater than 15g protein per meal
✔️ Less than 30g carb per meal
✔️ Great than 6g fibre per meal
✔️ Less than 5g total fat per 100g
✔️ Less than 400mg sodium per 100g.

Some of our Top Picks based on this Selection Criteria include:
✔️ Aldi World Kitchen Lemon Pepper Chicken
✔️ Coles Perform Open Chicken Fajita
✔️ Lite n Easy Asian Beef Salad
✔️ Lite n Easy Steak with Garlic Prawns
✔️ Woolworths Cottage Pie With Sweet Potato Mash
✔️ YouFoodz Creamy Parmesan Chicken.

The Selection Criteria and Top Picks are just a snippet 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/5eo

12/01/2026

Tomorrow, Tuesday 13th January at 8pm AEDT, we are swinging the doors open to our Elevate program for 48 hours with a super special offer . . . but only if you get your name on our Elevate VIP Waitlist!

By jumping on to our Elevate VIP Waitlist you can:

🙌🏻 Save $150 on the Elevate program!
You will be able to join our 12 month online weight loss surgery nutrition coaching program for $347 (usually $497!) or 10 monthly payments (usually 12!) of $37!

🙌🏻 Win your money back!
If you are the first person to join us when the doors open, you will get your Elevate program fee refunded (yes, this means you get 12 months of online support for free)! 😳

🙌🏻 Access over $1600 value:
✔️ Learning Vault (worth $197)
✔️ Fortnightly Live Group Calls (worth $697)
✔️ Seven Days a Week Private Facebook Support including Monthly Group Challenges (worth $397)
✔️ Monthly 'deep-dive' Masterclasses (worth $397)
✔️ Weekly Elevate Insider Email Bulletins (worth $97).

You can get more details and secure your spot on the waitlist here ==> https://nfwls.org/7mf

Nutrition for Weight Loss Surgery

22/01/2026

20/01/2026

20/01/2026

19/01/2026

18/01/2026

17/01/2026

16/01/2026

16/01/2026

15/01/2026

14/01/2026

13/01/2026

12/01/2026

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