Books & Education
Build your own menu to suit your preference
Meal ideas & inspiration
Justine Hawke & Sally Johnston: Accredited Practising Dietitian & Accredited Nutritionists
It sounds like a simple question, but not such a simple answer! Whether you're considering or have had Weight Loss Surgery - there's not a single diet that suits everyone.
Justine and Sally have created a framework to assist you in learning what is suitable for you and how to develop a plan to serve you.
The Weight Loss Surgery Meal Plans is your DIY manual, giving you flexible meal ideas to help you put together a weekly menu to suit your taste and needs. The meal plans contain essential everyday foods—no need to find kale smoothies or expensive, hard to find ingredients.
This nutritional balance of our meal plans is not high in protein, high carbohydrates or high fat. It isn't Paleo, Atkins, Banting, LCHF, Keto, Weight Watchers or Liver Cleansing. It is essential, simple stuff that serves most people well long-term.
It is not sexy or extreme like the diets and plans online or in magazines that go in and out of fashion.
People can eat comfortably, long-term to help them lose weight and maintain that lost weight.
Breakfast: Multigrain toast spread with avocado and topped with a poached egg.
Mid Morning: Grapes
Lunch: Vita-Weat crackers topped with cottage cheese, ham and sliced cucumber and/or tomato.
Mid Afternoon: Skinny latte, cappuccino or flat white OR 1 cup milk with 2 teaspoons milo OR low sugar, low-fat flavoured milk.
Tea: Chicken tacos
Evening Snack: Small bowl of air-popped popcorn sprinkled with cinnamon plus milo or milk coffee (½ milk, ½ hot water) using 2 teaspoons milo or coffee.
*Please note more details on serving sizes for all meals in the meal plan in our meal plans mini-book.
Our Qualified Nutritionists are here to help you make the best choice when it comes to you and your health.
Meal planning is a system of creating a set meal plan for an entire week (instead of figuring it out each day). You can meal plan your lunch for work or, even more helpful, all three meals for the week.
Following a meal plan helps you decide the quantities of meals you will consume, and you'll be able to see how much you're actually eating - preventing you from overeating.
Weight Loss Surgery Meal Plans book will help you with meal ideas and inspiration that will motivate you to get creative in the kitchen. There is endless potential to personalise that plan to your taste and tolerance.
The book contains flexible seven-day meal planners. If you are starting, we suggest meal planning once a week so you don't get overwhelmed and slowly start creating it as a habit.
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