Perfect Plate – WLS Style

The Basic Perfect Plate

The classic perfect plate is designed for a full solid foods diet., but you can use it for losing weight if you are eating solid foods, you can tolerate vegetables, and you are not having trouble hitting your protein goals. Here it is:

• Fill half your plate with vegetables or fruit.
• Divide the rest of your plate in half.
• Fill one section with lean protein, such as chicken, egg whites, tuna, cottage cheese, or tofu.
• Fill the rest of your plate (1/4) with a nutritious starch, such as whole-grain pasta or cereal, brown rice, sweet potato, corn, or oatmeal.
• Add the occasional healthy fat, such as olive oil for cooking, salad dressing, or a slice of avocado.

Examples include chicken breast with broccoli and brown rice; hash with bell peppers, tomatoes, and onions, sweet potato, and lean turkey sausage; yogurt parfait with toasted oats and berries; and a Greek whole-wheat pita half with sprouts, lettuce, and tomatoes, and falafel.

WLS Modifications

Now, that classic Perfect Plate may not work perfectly for you. You can still use the concept, but may need to modify it slightly to meet your dietary goals. Compared to someone who has not had WLS, you might notice these differences.

• You get full more quickly. You might need to skip the starch and/or take a smaller helping of vegetables.
• You need more protein. You can increase the protein and decrease the vegetables
• You cannot tolerate vegetables as well. You can take fewer vegetables, and/or cook them very well.
• Fruit does not fit. It might give you dumping syndrome or have more sugar than you want to have. You can focus on vegetables for that half of your plate.
• You are eating low-carb. You do not need to have a starch at every meal. You can skip it entirely at some meals, or replace it with an extra vegetable or protein.

Pureed and Semi-Solid Foods Stages

You will move through the pureed foods (“mushies”) and semi-solid foods stages before you get to the solid foods stage. While protein is your main focus soon after weight loss surgery, you can start to think about laying the foundation for a healthy, balanced diet.

• Protein comes first. Your first job is to eat 65 or more grams of protein per day. This may mean you do not have space for vegetables and starch.
• Extras do not fit. Your sleeve or pouch is small. You probably will not have space for non-essential foods, such as refined starches.
• Creamy, not crunchy. Cooked carrots, pureed green beans, and steamed zucchini are in; lettuce, broccoli, and apples are out.

Perfect Plate Helpers

Bariatric Dinnerware can make it even easier to make your Perfect Plate every time. Bariatric Dish Sets and Place Settings have stylish designs for your table, with easy-to-see markings for serving yourself. Bariware Portion8 sets are portable containers that you divide using movable rings so each section is as big or small as you need.

The Perfect Plate can help you put together a nutritious meal without doing any measuring. Adapt it to your needs, and it can be another weapon in your weight loss arsenal.