Name: 7-Day Personalized Low‑FODMAP, High‑Protein Bariatric Meal Plan (SIBO‑D, Post‑Roux‑en‑Y)
Prep time: Varies (daily prep 10–30 minutes)
Cook time: Varies (daily cook 5–20 minutes)
Total time: Varies by day
Yield: 1 servings
Ingredients: 0 Protein targets: aim for 60–80 g protein per day (adjust with protein powder if needed). Each meal provides protein amounts listed.; 0 Allowed low‑FODMAP breads/grains: certified gluten‑free sourdough (small portions), rice cakes, white rice, polenta (low‑FODMAP portions).; 0 Low‑FODMAP vegetables: carrots, cucumber, lettuce, spinach (limited raw), zucchini, eggplant, bell peppers (red/green), green beans, canned tomatoes (limited).; 0 Fruits (low‑FODMAP portions): banana (firm, 1/2 small), kiwi (1 small), orange (1 small), berries (strawberries, blueberries — small portions).; 0 Dairy/substitutes: lactose‑free milk, lactose‑free yogurt, hard cheeses (parmesan), Greek yogurt (lactose‑free if available).; 0 Fats & oils: extra virgin olive oil, avocado oil (small amounts).; 0 Flavor: fresh chives, green onion tops (green parts only), chives, parsley, basil, lemon, ginger.; 0 Seasonings: salt, black pepper, smoked paprika, cumin, turmeric, dried oregano, mustard powder.; 0 Pantry protein staples: canned tuna in water, canned salmon, low‑FODMAP whey isolate or collagen protein powder.; 0 Eggs, skinless chicken breast, turkey breast (ground or slices), white fish fillets (cod, tilapia, haddock), shellfish if tolerated.; 0 Snacks: hard‑boiled eggs, lactose‑free cottage cheese, rice cakes with peanut butter (natural, smooth), plain lactose‑free Greek yogurt, canned tuna packet.; 0 Bariatric supplement items (per schedule): Bariatric Advantage Ultra Solo Capsule, Bariatric Advantage non‑chewable calcium citrate tablets, Dr. Mercola Complete Probiotics 70B CFU capsule, Natural Rhythm Triple Calm Magnesium capsule, Bariatric Advantage Iron Capsule 60C, Azo Cranberry softgels, sertraline 37.5 mg, cetirizine 10 mg.

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Notes on structure and rules — read this and obey it: eat 4 small meals plus an optional light evening snack daily (Breakfast 8:00, Lunch 12:00, Mid‑afternoon snack 15:00, Dinner 18:00). Do NOT drink for 30 minutes before eating or 30 minutes after finishing a meal (the 30‑minute rule). Sip water between meals to maintain hydration but keep sips minimal during the 30‑minute pre/post windows. Target 60–80 g protein/day; every meal lists the protein contribution — add a measured protein shake (whey isolate 15–20 g) only if daily protein is below target.

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Supplement schedule — this is law, not a suggestion:

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Breakfast (8:00): take 1 Bariatric Advantage Ultra Solo Capsule + 2 Bariatric Advantage calcium citrate non‑chewable tabs + 1 Dr. Mercola 70B probiotic capsule + 1 Natural Rhythm Triple Calm Magnesium capsule. Swallow with a 1–2 teaspoon water 30 minutes after finishing the 8:00 meal window ends.

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Lunch (12:00): after finishing lunch, wait 30 minutes then take 2 calcium citrate tablets and 1 Natural Rhythm magnesium capsule.

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Mid‑afternoon snack (15:00): after snack, wait 30 minutes then take Bariatric Advantage Iron Capsule 60C.

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Dinner (18:00): after finishing dinner, wait 30 minutes then take 2 calcium citrate tablets, 1 Natural Rhythm magnesium capsule, 2 Azo Cranberry softgels, sertraline 37.5 mg, and cetirizine 10 mg.

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Timing detail: because many bariatric supplements require swallowing with some fluid, plan supplement ingestion exactly 30 minutes after meals and use small sips for swallowing; keep overall fluid volume outside of meals consistent across the day.

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Breakfast strategy (8:00) — high protein, small volume, low‑FODMAP, gentle on SIBO:

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Option template (used each day with small variations): 2 large eggs scrambled (or 3 large egg whites + 1 whole egg) cooked in 1 tsp olive oil; 1/4 cup cooked, flaked white fish or 1 oz turkey breast; 2 tbsp lactose‑free Greek yogurt with 2 tbsp mashed firm banana or 4–6 strawberries. Portion protein: eggs ~12–18 g + fish/turkey 7–10 g + yogurt 6–8 g = ~25–35 g protein.

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Evening light snack (if needed early AM for light‑headedness): 1 small lactose‑free Greek yogurt (2–3 tbsp) or 1 boiled egg — consume only if experiencing light‑headedness before breakfast; keep volume tiny and protein ~6–8 g.

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Lunch strategy (12:00) — lean, dense protein, controlled carbs:

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Option template: 3 oz grilled skinless chicken breast or white fish (cod) over 1/3 cup cooked white rice or polenta; 1/2 cup steamed carrots or green beans; 1 tsp olive oil. Add lemon, chopped parsley, salt and pepper. Portion protein: 3 oz chicken/fish = 21–24 g protein.

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Mid‑afternoon snack (15:00) — compact protein and iron:

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Option template: 1 Bariatric Advantage Iron Capsule 60C (take post‑snack, 30 minutes after), PLUS 1 boiled egg or 1 small tuna packet (2 oz drained) or

7-Day Personalized Low‑FODMAP, High‑Protein Bariatric Meal Plan (SIBO‑D, Post‑Roux‑en‑Y)

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