Nutrition for Weight Loss Surgery

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Nutrition for Weight Loss Surgery

Expert advice, hand picked products and genuine support to help on your journey, anytime, anywhere.
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20/10/2026

What makes a nut paste (or nut butter) a good choice is not what is added to it, but what is NOT added to it.

Try to select nut butters without added sugars, additives and preservatives. When looking at a nut paste or butter, check the ingredients list. The fewer ingredients you find, the better 👌

Some of our Top Picks include:
✔️ Aldi Oh So Natural Almond Spread
✔️ Bega Simply Nuts Peanut Butter range
✔️ Coles ABC Spread
✔️ Fix and Fogg Nut Butter range
✔️ Macro Nut Spread range
✔️ Mayver’s Nut Pastes and Nut Butters
✔️ Noya Nut Butter range
✔️ Pic’s Peanut Butter range.

To make navigating the supermarket simple, check out our Weight Loss Surgery Shopping Companion.

It provides clear instructions on how to read food labels across a range of food categories.

Grab a copy for just $20 in our Online Store and use the code nfwls10 for 10% off storewide on all your bariatric essentials ==> https://nfwls.org/7qh

18/10/2026

Haven't had time to pick up fresh produce?

Renovating your kitchen?

Camping or caravanning?

Our five favourite low prep meal ideas will keep you on track - low prep, no fuss, simple, good food choices:

✔️Grazing Plate: cold sliced meat + cheese + nuts + vegetable sticks + hummus/tzatziki

✔️Poke Bowl: microwave rice + smoked salmon + diced avocado + carrot sticks + cucumber + soy/rice w**e vinegar

✔️Chicken & Avocado Melt: wholemeal sandwich thin + avocado + sun-dried tomato/roasted capsicum + sliced chicken toasted in a sandwich press

✔️Turkey & Tzatziki Wrap: mountain bread + tzatziki + finely shredded cabbage + sliced turkey + cranberry sauce

✔️Mexican Bowl: toasted tortilla + tinned black beans/shredded BBQ chicken + salsa + diced avocado + tinned corn.

Be sure to 👍🏻, save and share this one so we keep popping up in your feed! 🙏

16/10/2026

Three timings essential to achieving long term positive outcomes following bariatric surgery are as follows:

⏱ Keep food and fluid 30 minutes apart.

⏱ Take 10 - 20 minutes to eat your meals

⏱ Take up to 10 minutes to eat your snacks.

Getting these 'right' is one of the keys to long term success 💪🏻 👊🏻

Don't forget to 👍🏻 and share with your bariatric crew!

14/10/2026

The question, “How many calories should I eat after my surgery?”, sounds like it should have a simple answer.

The tricky part is that there isn't one calorie target that is right for everyone after bariatric surgery.

And whilst a calorie target may be helpful for some, for others it is not.

Come and deep dive into this topic with us over on the blog ==> http://nfwls.org/9ns

13/10/2026

'Layering' protein foods is a great strategy to maximise the amount of protein included in each mouthful and get you closer to your post weight loss surgery protein target! 💪🏻 👊🏻

Take the example of muesli.

Not traditionally a protein-packed breakfast.

However, with some 'layering' and planning you can quickly build a protein-boosted start to your day:
👉🏻 ¼ cup muesli = 3.5g protein
👉🏻 PLUS 1 heaped tablespoon high protein yoghurt (+ 3g protein)
👉🏻 PLUS 30g mixed nuts & seeds (+ 5g protein)
👉🏻 PLUS ¼ cup high protein milk (+ 2.5g protein)
= 14g protein 🙌🏻 🙌🏻 🙌🏻

For more protein boosting strategies, check out our Weight Loss Surgery Protein Planner!

It walks you through exactly what you need to know about protein after weight loss surgery ✔️

Check out the hard copy here ==> https://nfwls.org/otz
👉🏻 Use code nfwls10 for 10% discount storewide!

Or the eBook here ==> https://nfwls.org/qly

12/10/2026

Who has eaten well for a few weeks, then wondered why the scales haven't moved?

Or perhaps you started going to the gym several times per week and were frustrated when you didn't see a result on the scales?

Or perhaps you became frustrated with all of the above, so old eating habits crept back in . . .

Then the exercise started to drop off . . .

Then you got all motivated again, started back at the gym . . .

Are you seeing a pattern here?

So often we make changes, then expect results way too quickly.

We want instant gratification, bbut unfortunately, that is not how it works.

Consistency really is the key.

Sustainable changes, long term.

That is where the magic happens.

Be sure to give us a 👍🏻 and save this one as a reminder.

10/10/2026

After bariatric surgery, you thought the hard part was over.

But then your clothes start getting tighter. Food noise creeps back in. You wake up at 3am panicking you're going backwards.

Here's what nobody tells you: eating and drinking together, grazing, slider foods - they all allow food to move through faster than your surgery intended.

And over time, that snowballs into plateaus, increased hunger, and regain.

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

But it does mean there are practical, fixable reasons why things aren't feeling as effective as they once did.

Grab our FREE 20 Day Weight Regain Prevention Checklist. It'll help you identify what's holding you back and how to start turning things around.

Click here to get your copy ==> https://nfwls.org/3wo

09/10/2026

🚨 Want to slow your weight loss down? 🚨

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

When you eat over an extended time, it 'leaks' through your pouch or sleeve. This means your satiety cues don’t kick in the way they should.

Grazing makes it hard for your sleeve or pouch to do it’s job, making it 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

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Adelaide, SA
5000

Website

http://www.nutritionforweightlosssurgery.com/

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