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Holiday Planning, Meal Prep, and Recipes

Whether you are preparing for Thanksgiving or the 4th of July, just thinking about meal planning and prep can give some people anxiety. 

Download our Weekly Meal Planning and Prep Worksheet.  < view and save >

View our 16 page Holiday Guide offering some great tips and a few healthy recipes to help you along the way.  Just use your mouse to scroll through.

Hosting a Bariatric-Friendly Holiday Meal

Plan, Prep, and Enjoy Without the Stress (or the Weight Gain!)

The holidays are a time for family, laughter, and great food — but they can also bring a little anxiety when you’re trying to stay on track with your bariatric lifestyle. The good news? A little planning and prepping can make all the difference between feeling stressed and feeling confident this season.

Whether you’re hosting or just bringing a dish to share, these simple strategies will help you enjoy the celebration — without the carb overload or the guilt.

The Benefits of Planning & Prepping

Taking the time to plan and prep isn’t just about saving time — it’s about setting yourself up for success.

  1. Ensures proper nutrition
    When you plan ahead, you’re more likely to include balanced meals rich in lean proteins, healthy fats, and fiber-filled veggies — all while keeping carbs in check.
  2. Keeps you on track
    Meal prepping supports weight maintenance by helping you make intentional choices instead of impulse ones.
  3. Reduces shopping time
    When you head to the store with a list, there’s no second-guessing — you’ll be in and out in record time.
  4. Saves money
    Who doesn’t love saving a little extra during the holidays? Planning prevents overbuying and helps you use what you already have.

Smart Meal Prep & Shopping Tips

Meal prep doesn’t have to be complicated — it just takes a little structure.


Shopping Tips

  • Don’t shop on an empty stomach.
    Eat a protein snack before heading out (a cheese stick, boiled egg, or a little beef jerky in your glove box can save you from temptation).
  • Make a list — and stick to it.
    Impulse buys are the enemy of healthy eating and a peaceful wallet.
  • Use a small cart.
    It’s a psychological trick — smaller cart, fewer unnecessary items.
  • Shop the perimeter of the store.
    That’s where you’ll find the freshest foods:
    1. The first aisle usually holds fruits and vegetables.
    2. The back section has your meats, poultry, and fish. 
    3. The last aisle often includes dairy products like cheese, yogurt, and eggs.
  • Stock Your Pantry Staples
    Keep your kitchen well-equipped with bariatric-friendly essentials:
    1. Spices: onion powder, garlic powder, paprika, salt, pepper.
    2. Basics: canned tomatoes, olive oil, hot sauce, vinegar, and low-carb baking flours. 
    3. Refrigerated items: assorted cheeses, sour cream, butter, heavy cream, and low-sugar sauces.


Other Great Tips

  • Buy quality meats — lean proteins make every dish better.
  • Shop in season or visit your local farmer’s market for fresher (and cheaper) options.
  • Experiment with new recipes to keep things exciting.

Meal Planning Guidelines

Meal planning doesn’t need to be fancy — just consistent.

  • Set aside time each week (Sunday afternoons work great!) to plan your menu.
  • Try out one or two new recipes and mix in quick favorites for busy days.
  • Plan for all meals: breakfast, lunch, dinner, and snacks.
  • Create a shopping list before heading out.
  • Remember to include plenty of protein, non-starchy vegetables, and low-carb snacks.
  • Prep snacks and store them in ready-to-grab containers for the week.

Holiday Hosting Tips

The holidays can feel overwhelming — especially when food is front and center. Try these stress-free planning strategies to make your day smooth and enjoyable.

  1.  Plan your full menu, not just for the big day but also for the days before and after (especially with guests).
  2. Prepare make-ahead meals — a crustless breakfast quiche freezes beautifully.
  3. Create a crudité or charcuterie board in advance for easy lunches and snacks.
  4.  Ask for helpers! Think of them as your personal sous chefs.
  5. Choose a dessert you can prepare early and refrigerate or freeze.
  6. Set your table the night before — a small touch that saves a lot of time.
  7. Relax and enjoy the moment. You’ve done the work — now it’s time to savor it.

Final Thoughts

The best part of a bariatric-friendly holiday meal is that it doesn’t have to feel restrictive. With a little prep, a mindful plan, and a few healthy swaps, you can enjoy every bite and every moment — guilt-free.

So grab your list, prep ahead, and celebrate the season with confidence. Your body (and your guests) will thank you!

Follow Me on Social Media!

Denise Roden, NBC-HWC

National Board Certified Health & Wellness Coach
Bariatric Center for Success, President

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