In 2014, I made one of the biggest decisions of my life: I had weight loss surgery. It wasn’t an easy choice, but after years of struggling with my health and feeling stuck in my own body, I knew I needed a long-term solution. Fast forward over a decade, and I’ve lost 120 pounds and kept most of it off (even after two pregnancies).
But let me tell you—surgery isn’t the “easy way out.” It’s just one tool in the toolbox. What really makes the difference is what you do after.
As both a bariatric patient and a nurse with 20 years of experience, I’ve learned a lot about what works and what doesn’t. Today I want to share some of those lessons—plus the products and habits that truly helped me (and can help you too).
1. Protein Is Everything
After weight loss surgery, protein becomes the foundation of your diet. It keeps you full, preserves muscle mass, and supports healing.
👉 One thing I wish I’d done sooner? Find a protein powder I actually liked. I went through so many chalky shakes before finding my favorite: PlantFusion Protein Powder. It’s smooth, easy to mix, and actually tastes good.
I discovered I don’t digest whey protein well, and many of the shakes I tried early on gave me terrible stomach aches. This one didn’t! I love the vanilla flavor because I can mix it into cold coffee for a yummy latte-like drink.
I also like Unjury Protein Shakes—I first got a chocolate sample from my bariatric doctor, and it tasted surprisingly good without upsetting my stomach.
Another popular option is Genpro Unflavored Protein. It’s versatile and can be added to soups, Jell-O, pudding, juice, tea, or other foods to boost your protein intake.
💡 Pro tip: Keep single-serving packets in your bag for busy days. You’ll be less tempted to skip protein or grab fast food.
2. Hydration Is Non-Negotiable
Your new stomach pouch can only hold so much at a time, which makes drinking enough water a challenge.
One of my best tools is this 50 oz water bottle with time markings. It’s a great reminder to sip all day.
In the first few weeks post-op, I found it helpful to drink out of 1 oz cups and set a timer to drink one every 15 minutes.
I also love adding Ultima Electrolyte Packets—especially when I feel tired or dizzy.
3. Vitamins Are Your Lifeline
Weight loss surgery changes how your body absorbs nutrients, so skipping vitamins can cause big problems down the road (hair loss, fatigue, deficiencies).
I’m obsessed with Mary Ruth’s Liquid Multivitamins because they’re easy to take early on and don’t upset my stomach. They also have ingredients that support hair growth (which we often struggle with in the first year post-op).
If you prefer tablets, Metagenics PhytoMulti is another great option. They’re made with high-quality ingredients—not the synthetic versions you’ll find in many store brands.
4. Your Mindset Matters Just As Much As the Food
Surgery changes your stomach, but it doesn’t change your brain. Emotional eating, stress, and old habits can creep back in if you’re not intentional.
One thing that helped me was journaling my wins and struggles. I used the Fitspiration Guided Food + Mindset Journal to stay on track. Seeing progress on paper reminded me why I started.
I also loved using the Make Today Count 365-Day Perpetual Calendar from FitDesk. Each day’s message gave me a little extra motivation when I needed it.
5. Meal Prep Saves You (Even If You’re Busy)
I work full-time, have kids, and still manage to eat healthy most days—because I meal prep.
I use stackable glass meal prep containers and a mini crockpot for easy lunches. Having high-protein meals ready keeps me from grabbing convenience foods.
The crockpot is amazing for cooking chicken breasts, soup, or veggies overnight or while I’m at work. I love coming home to food that’s already done!
6. Give Yourself Grace
Your journey won’t be perfect. Life happens. I’ve hit plateaus and even regained a few pounds at times. The key is to keep going.
Weight loss surgery is a lifelong commitment, but you are not alone. Build a support system, track your habits, and celebrate every win—big or small.
My Top 10 Favorite Bariatric-Friendly Finds
Here are some of the products that helped me stay on track:
- PlantFusion Protein Powder – Smooth and delicious (especially in coffee!)
- Unjury Protein Shakes – Chocolate is my favorite
- Genpro Unflavored Protein – Add it to any food or drink
- Mary Ruth’s Liquid Multivitamins – Great for early post-op & hair health
- Metagenics PhytoMulti Vitamins – High-quality tablet option
- Ultima Electrolyte Packets – Perfect for hydration
- 50 oz Water Bottle with Time Markings – Encourages consistent sipping
- 1 oz Cups for Early Post-Op – Helps with small, consistent fluid intake
- Stackable Glass Meal Prep Containers – Makes healthy eating easy
- Mini Crockpot – Cook while you sleep or work
- Protein Shaker Bottle with Storage – Take protein and supplements on the go
- Fitspiration Food + Mindset Journal – Track your wins and challenges
- Make Today Count Flip Calendar – Daily motivation at a glance
I only recommend products I personally use and love. As an Amazon Associate, I may earn a small commission if you purchase through my links—at no extra cost to you. Thank you for supporting TacoboutWellness!
Final Thoughts
If you’re considering weight loss surgery, newly post-op, or years out and feeling stuck, I hope this gives you some encouragement. You’re not alone, and you absolutely can create a life you love after surgery.
If you want more tips and nutrition hacks, make sure to stick around. I have lots more coming soon!
💬 Your turn: Are you on a weight loss surgery journey? What’s been your biggest struggle or win? Share in the comments—I’d love to cheer you on!
With love and tacos,
Shandy 💜 From TacoboutWellness🌮