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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These Mini Mexican Chicken Bowls provide a flavour-packed way to help hit your protein target 🎯First, make a batch of Me...
05/06/2026

These Mini Mexican Chicken Bowls provide a flavour-packed way to help hit your protein target 🎯

First, make a batch of Mexican Chicken:
500g skinless chicken, diced (thigh or tenderloin work well)
1 red onion, sliced
300g jar of salsa
400g can four or five bean mix, drained
Corn, avocado, tomato and coriander to serve

Place chicken, onion, salsa and bean mix in a slow cooker on high for four hours.

When cooked, divide between six small ramekins.

Top with a salad of corn, avocado, tomato and coriander just before serving 👌🏻

Nutrition information (per small serve, without bread): kilojoules 975, calories 233, protein 20.5g, fat 12g, saturated fat 4.5g, carbohydrate 9.5g, fibre 2.5g.

This recipe is from our 'One Meal, Many Ways' recipe book.

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

Check it out here ==> http://nfwls.org/w16

Are you thinking of doing a pouch reset? 🤔❌ BACK AWAY NOW! ❌We took inspiration from Your Bariatric RD here as we too re...
05/06/2026

Are you thinking of doing a pouch reset? 🤔

❌ BACK AWAY NOW! ❌

We took inspiration from Your Bariatric RD here as we too recognise that unfortunately, they don't reduce your capacity, they don't 'reset' your pouch and they are not a long term solution 🙅🏼‍♀️

However, the good news is that we have a better option for you! 🥳

If you have hit a plateau or encountered the dreaded weight regain, we invite you to set aside just one hour to join our FREE online workshop, Halt the Weight Regain Train! 🚂

This isn’t just another talk about portion sizes and willpower 🙅🏼‍♀️

We 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.

We won't be covering pouch resets, but will be providing the opportunity to walk away with real strategies that work! 💪🏻

🎟️ Register here to save your seat ==> https://nfwls.org/03i

Your surgery was supposed to fix your weight problem.So why does it feel like it's coming back?The truth is, no one tell...
03/06/2026

Your surgery was supposed to fix your weight problem.

So why does it feel like it's coming back?

The truth is, no one tells you about the habits that can work around your restriction.

Habits like eating and drinking together, grazing, relying on slider foods - they all allow you to eat more than your surgery intended.

And over time, that adds up to plateaus, hunger creeping back in, clothes getting tighter 😬

This does NOT mean your surgery failed, or that you failed.

It means there are practical, fixable reasons why things aren't working like they used to.

If regain has been sitting in the back of your mind, if your clothes are tighter, if food noise is increasing, if you're waking up at 3am worried you're going backwards, grab our FREE 20 Day Weight Regain Prevention Checklist and discover what's actually holding you back.

Click here to get your copy ==> https://nfwls.org/hko

Brownies - my favourite indulgence! 😉However, if I add protein powder when baking the brownie, it doesn't make it 'healt...
02/06/2026

Brownies - my favourite indulgence! 😉

However, if I add protein powder when baking the brownie, it doesn't make it 'healthier' than any other brownie.

Yes, it may have more protein, but is has all the same sugar and fat as it did originally.

Don't get us wrong, indulgences an important part of life!

However, can't support including indulgent foods under the illusion that they are a great choice just because they contain protein.

Need help getting on top of your post surgery protein intake?

Our Protein Planner can help!

Hard copies available here ==> https://nfwls.org/zhp
👉🏻 Use code nfwls10 for 10% discount storewide!

Or you grab the eBook here ==> https://nfwls.org/get

Feeling overwhelmed?Not sure where to start?Worried things are drifting in the wrong direction but can't quite put your ...
30/05/2026

Feeling overwhelmed?

Not sure where to start?

Worried things are drifting in the wrong direction but can't quite put your finger on why?

This is exactly where one-on-one support can help.

Sometimes it is not about another meal plan or more information.

It is having someone listen, ask the right questions, identify what is getting in the way and help you focus on the things that will make the biggest difference.

I was so pleased reading this feedback from a recent client, and would love the opportunity to support you too 💛

Click here for details to book your one-on-one Bariatric Nutrition Health Coaching Session ==> https://nfwls.org/w40

Nuts are packed with nutrients, but here's the thing: they've got almost as many calories per gram as chocolate 🍫 😳One q...
29/05/2026

Nuts are packed with nutrients, but here's the thing: they've got almost as many calories per gram as chocolate 🍫 😳

One quarter cup, around 180 calories.

A full cup? 720 calories 😳

And if you're grazing on them throughout the day, your pouch or sleeve can't do its job properly, which means your hunger and satiety cues don't kick in the way they should.

That's when it gets really easy to out-eat your surgery.

Sound familiar?

Save a seat for our FREE, hour-long online workshop, Halt the Weight Regain Train, where we unpack three of the biggest habits derailing you after weight loss surgery (including grazing), plus real strategies you can walk away and implement right away 💪🏻

Want in? Save your free seat here ==> https://nfwls.org/xd9

When selected wisely, dips served with grainy crackers or vegetable sticks can make a great snack 👌🏻Unfortunately many c...
28/05/2026

When selected wisely, dips served with grainy crackers or vegetable sticks can make a great snack 👌🏻

Unfortunately many commercial dips have up to 50% fat and can be high in salt, making them more of an indulgence.

When selecting dips, the following Selection Criteria can help guide your choice:
✔️ Less than 15g total fat per 100g
✔️ Less than 3g saturated fat per 100g
✔️ Less than 400mg sodium per 100g.

Some of our Top Picks based on this criteria include:
✔️ Black Swan Reduced Fat Hommus
✔️ Chris' Dips Tzatziki
✔️ Chris' Red Capsicum & Cashew Dip
✔️ Simply Delish High Protein Spinach & Chives Dip
✔️ Simply Delish High Protein Beetroot Tzatziki Dip
✔️ Willow Farm Avocado Dip
✔️ Woolworths Chunky Salsa Mild/Medium.

The information above is just a small snippet of what you will find in our Shopping Companion.

Get your 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)! 📚

Find out all the details here ==> http://nfwls.org/xmx

Looking to shake up your breakfast routine? 🙋🏼‍♀️ Check out our favourite bariatric breakfast Toast Toppers! Here's five...
26/05/2026

Looking to shake up your breakfast routine? 🙋🏼‍♀️

Check out our favourite bariatric breakfast Toast Toppers!

Here's five of our favourites:

✔️ boiled egg mashed with mayonnaise, a thin slice of ham and alfalfa

✔️ ricotta and strawberries

✔️ peanut paste, cinnamon, slices of banana and chia seeds

✔️ cream cheese, smoked salmon and bagel seasoning

✔️ tomato, basil and bocconcini.

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/zuq

Did you know a few simple 'Smart Swaps' through the day has the potential to help you lose an additional 12kg in a year?...
26/05/2026

Did you know a few simple 'Smart Swaps' through the day has the potential to help you lose an additional 12kg in a year? 😳

Consider the following four simple ingredient 'Smart Swaps' you can implement in your day:

✔️ swap a high fat/sugar yoghurt for a higher protein, low fat yoghurt at breakfast

✔️ swap butter on crackers for avocado at your mid morning snack

✔️ swap your twiggy sticks for roasted chicken in your bento box or salad at lunch

✔️ swap regular mince for lean mince in your bolognaise sauce at your evening meal.

These simple swaps throughout the day will reduce your calorie intake by 349 calories (without you having to restrict your intake or eat less)!

Reducing your intake by just 250 calories per day has the potential to help you reduce your weight by 1kg per month, which very quickly adds up to 12kg in a year 😳

There is no need to restrict your intake or feel deprived when small, simple smart swaps can add up to big results! 💪🏻 👊🏻

Don't forget to save to refer to later and and share with your friends 👌🏻

There are many subtle signs your body may give you following your bariatric surgery to help guide how much to eat.If you...
25/05/2026

There are many subtle signs your body may give you following your bariatric surgery to help guide how much to eat.

If you find you are pausing and thinking 'I could probably fit one more mouthful...' this is just one of many signs it is time to stop! ✋

Tuning in to the internal cues your body provides and understanding your satiety signals can be a game changer for long term results! 💪 👊

We'd love to hear the signs your body gives you when it is time to stop eating 👇🏻 👇🏻 👇🏻

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