EATING STUCTURE

JANUARY 2020

 APPROVED FOODS GOAL SHEETS

WWW .BARIF I T .COM

THE WINNERSPLATE!

I once saw a post on Facebook from a lady

struggling with the overwhelming amount of

information that is pushed towards bariatric

patients.  

Over the years I have watched fad diets come

and go.  When the fads have failed and people

want something that works and is

SUSTAINABLE they turn to me. 

Cutting calories too much and banishing

entire food groups may cause you to not be

getting enough vitamins, minerals, essential

fatty acids, or fiber.  Enjoy eating real foods

and maintaining a balanced lifestyle with little

product supplementation.  

 

BY  TOSHA STAFFORD

FOUNDER

"REAL LIFE,REAL FOOD,

SUSTAINABLERESULTS"

I created my eating structure to be very

SIMPLE and something your can do at home

or on vacation!   Enjoy eating the basic meal

plan provided below or use any of my recipes

from www.barifit.com for a meal, snack or

dessert!  

You do not have to do this alone!  Support is a

major key to motivation and long-term

success. You can connect with hundreds of

Bari-Fit clients, as well as, me in my Winning

Against Regain Facebook support group.

You will learn the tools necessary to plan,

prepare and commit to healthy daily habits,

build strength, have energy, be disciplined,

and gain self-confidence.  

We all know the only way you will get lean and

stay lean is to choose new behaviors, develop

new habits, and maintain them for life.

"EATING WITH APURPOSE"

WWW.BARIFIT.COM

THE RULES OF THEPROGRAM

B

L Lunch choose protein, a starch and a

vegetable(s) from the approved list.

 

DDinner choose a protein and a

vegetable(s) from the approved list. (no

starch this meal)

S Choose 2-3 snacks each day (1 should be

a protein shake or equivalent). 

B

GUIDELINES

No Grazing, No Added Sugar, No White

Bread, No Pasta, Limit Eating Out, No

Alcohol

No drinking 30 minutes before or after a

meal.

Drink 64 oz of water daily

Have as many vegetables as you like.

Any recipe on www.barifit.com can be

exchanged for a meal/snack

EAim for 90-120 minutes of exercise

weekly.  

BBreakfast choose a protein or combination

of protein's and fruit from the approved

food list.  

The calorie range is roughly 1,000 calories - 1,400 calories

(depending on capacity and time out of surgery) with

40% protein, 30% fats and 30% carbohydrates. Those

more active may require more calories.    

Use the meal consistency worksheet for 30 days to

ensure you are developing healthy bariatric eating

habits.  Consistency is key to the success of any diet.     

BARIATRIC MEAL

GUIDELINES

Below are estimations of about how many ounces you should be eating as the weeks/months progressfrom your bariatric surgery (+/- 1-2 ounces). 1 OUNCE = 2 TBSP Pureed Food Stage

Solids: Months 1-4

Solids: Months 5-8

Solids: Months 9-12

Solids: Months 18+

Solids: Months 13-17

APPROVED FOOD LISTMEAT

LambLean/Extra Lean Cuts of BeefLean Pork (Pork Tenderloin,Ham, Canadian bacon)Wild Game (Buffalo, Elk,Venison)

SEAFOOD ClamsCrabImitation ShellfishLobsterMusselsOystersScallopsShrimpSquid (Calamari)

Chicken (No Skin)Cornish Hen (No Skin)DuckEggsEgg WhitesEgg SubstituteGooseTurkey (No Skin)

POULTRY FISH CodFlounderHaddockHalibutMackerelSalmonSardinesTilapiaTroutTuna

DAIRY Cottage CheeseGreek Yogurt Light Yogurt (Low carb)Milk

PROTEIN ALTERNATIVES

EdamameImitation MeatMisoTempehTofuWhey Whey isolateVegetarian Protein Powder

APPROVED FOOD LIST

VEGETABLESArtichokeAsparagusArugulaBean sproutsBeetsBroccoliBrussel SproutsCabbageCarrotsCauliflowerCeleryCollard GreensCucumberEggplantEndiveFennelFresh HerbsGarlicGreen BeansJicamaKaleLeafy GreensLeeksLettuceMixed VegetableMushroomsMustard GreensOkraOnionsPeppersRadishes

ApplesBlackberriesBlueberriesCantaloupeCranberriesGrapesGrapefruitHoneydewKiwiNectarineOrangePeachPearPineappleRaspberriesStrawberriesWatermelon

FRUIT

VEGETABLES

Salad GreensSauerkrautShallotsSnow PeasSpinachTomatillosTomatoesTurnipsZucchini

APPROVED FOOD LISTSTARCHY VEGGIES

Beans (Black, Garbanzo, Kidney,Lima, Navy, Pinto, White)Lentils (Brown, Green, Yellow)Peas (Chick, Black-Eyed, Green,Split, Refried)PumpkinPurple/Red/Gold PotatoesSweet Potatoes/YamsSquash (Summer, Winter)

HIGH FIBER STARCH OPTIONS: Replace 1 starch for 1 high fiber option or include in 1snack (max 1 per day).

Low Carb/High Fiber Tortilla (8gof Fiber or Higher)High Fiber Flat-Out (8g of Fiberor Higher)High Fiber English Muffin (8g ofFiber or Higher)1/2 - 1 Serving of All Bran or AllBran Buds

FATS:(Limit to 2-3 per day)

1 oz Cheese 1 oz Nuts2 oz Avocado or Guacamole1 tbsp Butter1 tbsp Nut Butters1 tbsp Cooking Oils 2 tbsp Hummus1 oz Unsalted Seeds (Pumpkin,Sunflower, Hemp, Chia)8 Black Olives or 10 GreenOlives2 tbsp Light Salad Dressings(i.e. OPA, Bolthouse Farms,Skinny Girl)

GRAINS Barley

Brown riceBuckwheatBulgarCorn (Whole Kernal, No Butter)Cous CousOats / OatmealQuinoaSpeltWhole WyeWild Rice

EXAMPLE SNACK

OPTIONS 1 SERVINGS GREEK YOGURT WITH 2 OZ BERRIES WITH OPTION TO ADDIN ALL BRAN BUDS FOR FIBER 2 OUNCES SUGAR FREE BEEF JERKY WITH 1/2 CUP VEGETABLES AND 2TBSP HUMMUS 1/2 CUP 2% COTTAGE CHEESE AND 1 DOLE SUGAR FREE PEACH,PINEAPPLE OR PEAR CUP 2-4 OUNCES DELI MEAT WITH 1 LIGHT STRING CHEESE AND 1HARDBOILED EGG 2-4 OUNCES CUBED HAM, CHICKEN OR TURKEY WITH 1 OUNCEALMONDS AND 1 OUNCE LIGHT CHEESE/STRING CHEESE FLAVORED TUNA PACKET, MIXED WITH 2 OUNCES AVOCADO ORGUACAMOLE SERVED WITH A HIGH FIBER TORTILLA MADE INTO CHIPS EDAMAME PROTEIN SHAKE

MealConsistencyWorksheet……………………………………………………………………………………………………………………..……………………………………………….NAME DATEHowtousethisworksheet

• Eachtimeyoueatamealthatisconsistentwiththeeatingstructure,puta ü inthebox.• Eachtimeamealthatisnotcompliant,putanXinthebox.• Leavetheboxblankifyoudidnoteatthatmealfortheday.• Attheendoftheweek,totalupallofyourX’sanddividebythenumberofmealstogetaconsistencypercentage.

MyConsistencyChecklist Breakfast Lunch Dinner Snack1 Snack2 Other DailyTotal Numberof

AdherentMeals

Monday Tuesday Wednesday Thursday Friday Saturday Sunday TOTALMEALEATENTHISWEEK_________TOTALADHERENTMEALS_________CONSISTENCYPERCENTAGE_________

Monday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

Tuesday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

Wednesday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

Thursdays’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

Friday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

Saturday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

Sunday’sFoodJournal–Date_______________*Logeverythingthatyoueatordrink

MEAL 80%FULL WHATDIDYOUEAT?Ifyousnackedorateanunscheduledmeal/snackrecordunderotherBREAKFAST YES/NO

LUNCH YES/NO

DINNER YES/NO

SNACK1 YES/NO

SNACK2 YES/NO

OTHER YES/NO

WHAT YOUR PLATESHOULD LOOK LIKE

ORDER AT WWW.BARIFIT.COM

FINALLY….. A EATINGSTRUCTURE BASEDON SUSTAINABILITY!

This eating structure was designed to be very simple and

structured in order to develop a solid nutritional

foundation…..TRUST THE PROCESS AND KEEP IT SIMPLE!  

Stick to the eating structure, approved food list and aim for 90-

120 minutes of exercise weekly and you will achieve SUCCESS!  

I promise!

Tosha Stafford

Founder

Disclaimer

Bari-Fit, LLC are not physicians or registereddieticians. Any information provided is not to be taken asmedical advice. It is not intended diagnose, treat, cure, orprevent any health problem – nor is it intended to replacethe advice of a physician and you should always consultyour physician or qualified health professional on any

matters regarding your health. Information provided inthis plan is merely a guideline.