7 Easy Steps to Making the Perfect Bariatric Smoothie

Article By: Whittany Gibson, RDN

Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).

One important aspect of post-surgery nutrition is ensuring that you are consuming nutrient-dense foods that promote healing and support your weight loss goals. Smoothies can be a wonderful addition to your diet, providing a convenient and delicious way to pack in essential vitamins, minerals, and protein. In this blog post, we will explore how to create a perfectly balanced smoothie after bariatric surgery that will nourish your body and help you stay on track with your journey to better health. Here’s a simple, step-by-step guide to crafting that perfect smoothie:

1) Start with protein.

Protein is crucial for maintaining muscle mass, promoting satiety, and supporting healing after surgery among other functions. Choose high-quality protein sources such as whey protein powder, plant-based protein powder, silken tofu, egg white powder, or whatever you prefer, to add to your smoothie. Aim for at least 20-30 grams of protein per serving to keep you feeling full and satisfied. If you’re in a pinch and have ready-to-drink protein shakes on hand, use one of those as your base!

2) Add healthy fats.

Including healthy fats in your smoothie can help slow down digestion, which keeps you feeling fuller for longer, stabilizes blood sugar levels, and provides long-lasting energy. Add ingredients like avocado, nuts or seeds, or nut butter to boost the nutritional content of your smoothie. Remember that fats are calorie-dense and can add up quickly, so be mindful of calories coming from fat.

3) Load up on fiber.

Fiber, which comes from carbohydrate foods, is essential for gut health, digestion, and keeping you feeling full between meals. Incorporate fibrous fruits and vegetables like berries, spinach, kale, or ground flax seeds into your smoothie to increase its fiber content. Not only will this support healthy digestion but it will also contribute to a sense of satiety.

4) Hydrate smartly.

Choose your liquid wisely. Water is always a great option, but for added flavor without extra sugar, consider unsweetened vanilla almond milk, coconut water, or a low-calorie, high-protein milk alternative. Soy milk is a complete protein and can add a significant amount toward your daily protein goal! The amount of liquid you use will depend on the serving size of the smoothie and the thickness you prefer.

5) Incorporate final flourishes.

For added flavor, include spices like cinnamon or nutmeg or even a dash of vanilla extract (my favorite)! These can make your smoothie tastier without adding significant calories.

6) Blend.

Combine all your ingredients in a blender. For a colder smoothie, add a few ice cubes to the blender and pour into an insulated tumbler.

7) Enjoy mindfully.

After blending, take a moment to enjoy your smoothie. Drink slowly and savor each sip. Take time to reflect on how it makes you feel. Did you stay full for longer than usual? Was your energy level more sustained? Did you get hungry too soon after? Making your perfect smoothie can take time depending on what your goals are — meal replacement, pre-workout, post-workout, post-op diet phases, etc. Just be patient and keep trying!

Creating a perfectly balanced smoothie after bariatric surgery doesn't have to be complicated or overwhelming. By focusing on incorporating protein sources, healthy fats, fiber-rich foods, and a variety of micronutrients into your smoothies, you can easily create delicious and nutritious meals that support your weight loss journey. Remember that consistency is key when it comes to establishing healthy habits post-surgery — so make sure to prioritize self-care through nourishing food choices every day.

BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.