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

Instructions

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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