Simple Snack Staples - Easy Meals and Snacks for Bariatric Patients

Having an easy and delicious go-to list for snacks can be very helpful when planning meals or on-the-go options.  Here are some great ideas and resources for snacks on both the savory and the sweet sides.

Savory Snacks

Add your own spin to these by trying different seasonings!

• 2 oz. shredded chicken + 2 Tbsp. guacamole or mashed avocado
• 2 oz. shredded chicken + 2 Tbsp. plain hummus + ¼ cup cooked vegetables
• 2 oz. shredded chicken with taco seasoning + 2 Tbsp. refried beans
• ½ cup well steamed broccoli and cauliflower + 2 oz. melted low fat cheese
• Strained bean soup + 10 grams unflavored protein powder + 1 oz shredded chicken, Optional: Top with 1 tsp. low fat sour cream or Greek Yogurt
• 3 oz. canned chicken or tuna + non fat mayo or non fat plain Greek yogurt
• 2 oz. low fat deli turkey + 1 oz. low fat cheese slice, rolled up + optional 1-2 Tbsp. smashed avocado or guacamole
• 4 Tbsp. refried beans + 2 oz. chicken + 1 oz. melted low fat cheese
• 1 cup unsweetened almond milk + 1 scoop protein powder (20 grams protein)+ ¼ cup cooked spinach + ¼ cup cooked carrots, blended. Enjoy warm or cold.
• 2 Pickle spears (without skin), each wrapped with 1 oz. slice deli turkey + 1 oz. slice low fat cheese

Sweet Snacks

Try some of these frozen too for a delicious smoothie!

• ½ cup non-fat plain Greek yogurt + 1 Tbsp. natural creamy peanut butter + optional 3-4 banana slices
• ½ cup cottage cheese + ¼ cup canned peaches
• ½ cup cottage cheese + ¼ cup peeled apple + 1 tsp. cinnamon
• ½ cup cottage cheese + ¼ cup melon of choice without seeds
• ¾ cup non-fat plain Greek yogurt + 1 tsp. cocoa powder + optional banana slices*
• ¾ cup non-fat plain Greek yogurt + ¼ cup peeled pear slices + 1 tsp. cinnamon
• 1/2 cup non-fat plain Greek yogurt + chocolate powdered protein (10 grams protein) + ¼ cup diced bananas
• 1 vanilla protein shake of choice (20+ grams protein) + 2 Tbsp. powdered peanut butter blended*
• 1 vanilla protein shake of choice (20+ grams protein) + 1Tbsp cocoa powder blended + optional banana slices on top
• 1 vanilla protein shake of choice (20+ grams of protein) + ¼ cup mango + 1 Tbsp. shredded coconut

Resources:

For even more ideas, check out some of these bariatric websites for recipes:

• Barilife
• Bariatric Meal Prep
• My Bariatric Dietitian
• UCLA Bariatric Recipes
• Bariatric Food Coach
• Bariatric Cookery
• Bariatric Bits
• Froedtert & Medical College of Wisconsin
• My Bariatric Solutions
• Mayo Clinic Bariatrics