Chapter 23
Ten Sample Menus for Different
Calorie Levels
In This Chapter
▶ Keeping your eating habits healthy when you transition to a regular diet
▶ Finding a menu that’s right for your calorie level
T
hroughout this book we emphasize that cooking your own meals is
healthier, saves time and money, and advances you toward your weight
loss goals. In this chapter you’re provided with menus at a variety of calorie
levels to help you plan the meals you cook for yourself. These menus are
meant to help you stick to the calorie level your surgeon and dietitian
recommend for you when you progress to a regular diet. You certainly don’t
have to follow these menus to the letter. Use them for some ideas to tailor
your own menus to your own taste. Be creative!You can find some wonderful recipes in this book, many of which we include
in the menus here. Try different ones every week. You’ll enjoy the interesting
flavors, textures, and colors, and your body is going to thank you for your
new way of eating. As you lose weight, you’ll feel better, be healthier, and
have boundless energy, and healthy, delicious food will become the norm.Remember that even if your recommended calorie level is, for example, 1,600
calories, you don’t have to eat everything on the menu. It’s still very important
for you to be mindful of how much you’re eating, listen to your body, and stop
before you’re full. This helps prevent any nausea or vomiting resulting from
eating too much. Also, continue to measure foods carefully, read nutrition labels
on the foods you eat, and keep track of calories in your food diary. Because of
the variation between brands, your nutrient counts may end up being a little
different than the ones we provide with each recipe and menu.