Healthy Lunch Prep Ideas For Bariatric Patients

Lacking inspiration for packed lunch ideas? Finding it difficult to find time to pack your lunch? Not sure what you should be packing? Then keep reading! 

Packing your own lunch comes with many benefits! It’s often cheaper, healthier and helps create good habits- often with a flow-on effect! Putting a plan in place is important to feel organised the night before or the morning of.

Read on for some of our favourite tips when it comes to packing your lunch: 

1. Plan meals ahead of time – and stick to the plan. This way you are more likely to pick more nutritious choices and food is less likely to go to waste. 

2. Grocery shop online if you are struggling with time.

3. Make food in bulk (double the servings) – enjoy dinner leftovers for lunch the next day. Cook once, eat twice! 

4. Meal preparation – set aside some time each week and make something up in bulk, for example, a frittata for lunch or protein balls for your afternoon fix. Pre-portion foods out so that they’re ready to go and easy to pack. 

5. Protein ideas- have a few, easy protein sources ready- for example; cans of tuna, pre-boil some eggs, precut and portion out chicken, yogurt tubs, and cheese slices.

6. Low Starch Veggies- opt for pre-packaged salads or pre-cut vegetables to save you some time or have a stash of frozen vegetables in the freezer ready to go. 

Here are a few easy examples to get you started: 

When packing your lunch, start with a base, choose your protein, and add a few toppers!

Choose a base: 

  1. Zucchini noodles 
  2. Cauliflower rice 
  3. Pre-packaged salad 

Top with protein: 

  1. Small can of tuna or salmon
  2. Sliced boiled eggs 
  3. Leftover meats (i.e. chicken, mince, tofu, or fish) 
  4. Small can of mixed beans or chickpeas 

Top with extras 

  1. A sprinkle of nuts and seeds 
  2. Drizzle low-fat sauce/ dressing 
  3. Avocado 
  4. Sprinkle of cheese 

Cauliflower Fried Rice


• 1 head Cauliflower, chopped into florets

• 1 small Brown Onion, finely chopped

• ½ cup Carrots, diced finely

• ¼ cup Low Sodium Soy Sauce

• ⅛ tsp Ground Ginger

• Pinch Red Pepper Flakes

• 2 tbsp Green Onions, chopped

• 1 tsp Olive Oil

Cajun Zoodles


• 2 large Zucchinis, peeled (Zucchini must be very fresh)

• 1 tsp Olive Oil

• ½ Red Onion, thinly sliced

• 1 Red Capsicum, thinly sliced

• 1 Green Capsicum, thinly sliced

• 225g Mushrooms, sliced

• 2 Tomatoes, chopped

• 2 tsp Cajun seasoning

• Salt and Pepper, to taste

Papaya Salad

PAPAYA SALAD (Pre-packaged salad) 

• 100g of Vegetarian Chicken, Firm Tofu

or Vegetarian Protein option ie TVP

• 100g of Green Papaya, peeled and deseeded

• 1 Carrot

• ½ cup of Bean Shoots

• 1 tsp of Ginger

• Fresh Mint and Basil

• Sesame Seeds

• 1 fresh Lime and Lemon to taste

• Some Vinaigrette Dressing or Asian Salad Dressing for extra flavor

WLSA Cook Book Part 1

WLSA Let’s Cook – A Cookbook by Dietitians Designed For The Bariatric Community.

Your WLSA Dietitian,
Tegan Tudor