Why Smoothies Are My Bariatric Secret Weapon (Even 10 Years Post-Op)

After bariatric surgery, most of the focus tends to be on protein and rightfully so. Protein is critical for healing, maintaining muscle, and staying full. But something I’ve learned in the ten years since my surgery is that fruits and vegetables deserve just as much attention. They’re packed with vitamins, minerals, fiber, and antioxidants that support your overall health and yes, even your weight loss or maintenance journey. Protein and complex carbs help keep you full longer as well.

One of my favorite ways to get in both protein and produce is with a smoothie.

Why Smoothies Work for Me

Most mornings, after my cup of coffee, I make a smoothie. It’s quick, satisfying, and sets the tone for the rest of my day. I’ve found it’s the perfect balance of nutrition, convenience, and flexibility especially when I’m short on time or not in the mood to cook. I premake my “smoothie kits” and freeze them. Making them easy to grab and make.

What’s in My Go-To Bariatric Smoothie

I mix things up often, but here’s a basic blueprint I use:

• Frozen Fruit – Sometimes I buy pre-packaged frozen fruit, and sometimes I buy fresh fruit, chop it, and freeze it myself. Berries, pineapple, mango, and banana (just a little!) are all great options.
• Greens – Spinach and kale are my go-tos. You can’t taste them, and it’s such an easy way to sneak in a serving of veggies.
• Protein Powder – My favorite is the RYSE Fruit Crunch, but this is totally up to you. Pick a protein powder that fits your dietary needs and tastes good.
• Greek Yogurt – Adds creaminess and extra protein. I like to use chobani zero mixed berry.
• Liquid – Almond milk or Fairlife milk depending on my mood and what I have on hand.
• Extras – Chia seeds, collagen, MiraLAX (for those days you need some help), or flavorings like vanilla, cinnamon, or PB2. Smoothies are super customizable.

Then I throw it all into my Ninja Blender and let it work its magic. (I seriously love this blender, it’s powerful and easy to clean. Purchase here.

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This smoothie gives me:

• Protein to support muscle maintenance and keep me full
• Fruits and veggies for fiber, hydration, and micronutrients
• A full stomach that lasts until my mid morning snack
• A quick and easy breakfast that doesn’t leave me feeling sluggish

Even after all these years post-op, I still focus on keeping my meals nutrient-dense and balanced. My smoothies help me do just that — and they taste amazing, too.

Thinking about adding smoothies to your routine?

Start simple. Use what you have. Experiment with flavors and textures. It might just become your new favorite post-op breakfast, too.

Want more smoothie tips, recipes, or help building your post-op meal plan? You can reach me on my tik tok. I also have a few videos of my smoothies there. — I’d love to help! Come watch my TIK TOK videos!!