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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The fat content of muesli and granola is generally slightly higher than breakfast cereals, however this is beneficial as...
24/04/2026

The fat content of muesli and granola is generally slightly higher than breakfast cereals, however this is beneficial as it can help you feel satisfied for longer 👌🏻

Like breakfast cereals, it is important to control your portion, so using a quarter cup measure can be useful. This will provide a similar amount of carbohydrate to one slice of bread 🍞

When choosing a muesli or granola, be sure to use the Selection Criteria in the image.

Some of our Top Picks using this criteria include:
✔️ Aldi GoldenVale Toasted Muesli range
✔️ Carman's 5 Grain & Seed Granola range
✔️ Carman's Classic Toasted Fruit & Nut Muesli
✔️ Freedom Crafted Blends - Blueberry or Honey Nut Granola (GF)
✔️ Kellogg's High Protein Granola range
✔️ Woolworths Muesli - Summer Fruit.

This criteria is taken from our Shopping Companion. The best value way to get a copy of our Shopping Companion is 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 ($110 value)!

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

Skipping a meal may seem like it saves you calories, hence could be a useful weight management strategy 🤔However, this i...
24/04/2026

Skipping a meal may seem like it saves you calories, hence could be a useful weight management strategy 🤔

However, this is rarely the case.

Not eating regular meals makes it hard for your hunger hormones to regulate your appetite, which can leave you susceptible to food cravings or the tendency to overeat at the next meal or snack.

In fact, those who skip meals are more likely to do some 'catch up' eating at another time of day, and it is not always a positive food choice . . . 😳

Skipping meals following weight loss surgery is just one of the ‘Common Culprits’ we see involved in plateaus and weight regain following weight loss surgery . . . and that is exactly what we will be diving into in our FREE online workshop, Halt the Weight Regain Train!

In this workshop will be covering the three biggest culprits behind weight regain after weight loss surgery including:
👉🏻 restricting and under-eating
👉🏻 working against your surgery (without even realising)
👉🏻 not truly understanding the role of protein post-op.

Want in?

Save your FREE seat here ==> https://nfwls.org/qsa

Grabbing a BBQ chicken and pre-prepared salad from the deli counter is such a quick and easy, weight loss surgery friend...
23/04/2026

Grabbing a BBQ chicken and pre-prepared salad from the deli counter is such a quick and easy, weight loss surgery friendly dinner!

Don’t over complicate healthy! 🙅🏼‍♀️

And don't forget to save this one for next time you need some simple meal inspiration 👌🏻

Who says the puree food has to be bland?! Three of our favs (that taste nothing like baby food 😉) include:✔️ Purée stewe...
22/04/2026

Who says the puree food has to be bland?!

Three of our favs (that taste nothing like baby food 😉) include:

✔️ Purée stewed apples, pears and rhubarb (or your favourite stwered fruits). Top with Greek yoghurt blended with a little PB2 and honey.

✔️ Blend tuna, ricotta and nutritional yeast flakes. Top with blended avocado and lemon juice.

✔️ Layer refried beans blended with tomato salsa, avocado mashed with plenty of lemon and greek yoghurt.

For more ideas to ensure you are well prepared for weight loss surgery, grab a copy of 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 your copy delivered to your inbox here ==> https://nfwls.org/r8p

PS. Tag any friends below who may also need a copy 👇🏻 👇🏻 👇🏻

Couldn’t agree more with you on this one Jamie! 😍It is not what you do OCCASIONALLY that it is important, it is what you...
21/04/2026

Couldn’t agree more with you on this one Jamie! 😍

It is not what you do OCCASIONALLY that it is important, it is what you do MOST of the time.

And we can help you ensure you are on track MOST of the time with our 14 Fundamentals of Weight Loss Surgery.

We have have seen time and time again that those who implement our 14 Fundamentals most of the time achieve positive weight loss surgery outcomes, so we have popped them in a FREE checklist for you!

Get our '14 Fundamentals for Weight Loss Surgery Checklist' delivered to your inbox here ==> https://nfwls.org/do8 📥

Understanding the right portion size is one of the most important aspects of eating following your bariatric surgery die...
20/04/2026

Understanding the right portion size is one of the most important aspects of eating following your bariatric surgery diet, as getting it right will help you:
👉🏻 achieve your weight loss goals
👉🏻 protect your new stomach pouch or sleeve
👉🏻 make sure your body gets the nutrients it needs.

So let's take a deep dive into this topic over on the blog ==> https://nfwls.org/s1t

Don't be shy, we'd love to hear! Share in the comments below 👇🏻 👇🏻 👇🏻
19/04/2026

Don't be shy, we'd love to hear!

Share in the comments below 👇🏻 👇🏻 👇🏻

You can still enjoy chocolate after bariatric surgery 🍫 ✔️You just have to be strategic about it . . . 🤔Chocolate is a c...
18/04/2026

You can still enjoy chocolate after bariatric surgery 🍫 ✔️

You just have to be strategic about it . . . 🤔

Chocolate is a classic slider food, which means it's easy to keep eating and overeat, essentially 'out-eating' your surgery.

But what if instead of avoiding it, you made it part of a planned snack plate with healthy fats, fibre and protein?

That one shift changes everything 👌🏻

In our FREE online workshop, Halt the Weight Regain Train, we'll walk you through the sneaky things that undo your restriction without you realising it, and exactly how to enjoy your favourite foods while keeping your surgery working for you 💪🏻👊🏻

🎟️ Save your seat here:
==> https://nfwls.org/w9x

Looking to shake up your breakfast routine? 🙋🏼‍♀️Here's five of our favourite bariatric breakfast ideas:✔️ overnight oat...
18/04/2026

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/ckk

If cooking makes you feel overwhelmed, simplify it! Pairing a pre-marinated, grilled chicken skewer and portion of froze...
17/04/2026

If cooking makes you feel overwhelmed, simplify it!

Pairing a pre-marinated, grilled chicken skewer and portion of frozen veggies couldn’t be easier and gives you what your sleeve or pouch needs 💪 👊

Such a quick and easy meal and there is no need to over complicate healthy!

Don't forget to save this one for next time you need some simple meal inspiration 👌🏻

Tracking your intake in an app can be a powerful tool in your bariatric surgery journey.However, if you not sure what yo...
17/04/2026

Tracking your intake in an app can be a powerful tool in your bariatric surgery journey.

However, if you not sure what you are supposed to be looking at in the app, the whole exercise can be confusing and ineffective . . .

And if you are not setting up the app to look at the numbers from a weight loss surgery perspective, it makes it hard to get meaningful numbers to even try and look at 🤯

So, we have simplified this process for you!

🎥 We can help you set up your tracking and show you exactly what to look for in our FREE training video, Tracking Your Intake to Maximise Your Results!

A little over 10 minutes long, its well worth your time ✔️

Get the video delivered to your inbox here ==> https://nfwls.org/1h0

Yes, protein is important after weight loss surgery.However, not at the expense of a balanced, nutritious diet.Consider ...
16/04/2026

Yes, protein is important after weight loss surgery.

However, not at the expense of a balanced, nutritious diet.

Consider the protein sources in your diet.

Are they lean, good quality protein foods?

Or are they highly processed and full of excess calories?

When deciding if a food is a good choice, it is important to consider not only its protein content, but also what else it contains.

Ask yourself, is this protein source moving me closer to, or away from my long term goals? 🤔

Understanding 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 ✔️

You can find out all about our Protein Planner eBook here ==> https://nfwls.org/dih

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