Prep and Prosper: Meal Prep Secrets with Kristen Willard

Mastering Bariatric Meal Planning & Prep: Practical Tips for Long-Term Success

When beginning a bariatric weight loss journey, meal planning and meal prep can feel overwhelming. However, they are key components to long-term success after surgery. In our recent discussion with, Kristen Willard, a bariatric nutrition expert, we learned practical tips for making bariatric meal prep and bariatric meal plans simple and manageable, especially for those who might be new to the process.

Start Small: Build Confidence with One Meal

Kristen’s first piece of advice is to start small and build your confidence gradually. Instead of trying to prep every single meal for the week right away, she recommends focusing on the meal that gives you the most trouble. For many people, this is breakfast. If you’re having trouble staying on track with morning meals, that’s the best place to begin your meal prep journey. It’s not about creating Instagram-perfect meals; it’s about finding what works for you and starting with just one recipe. Keeping it simple is key to success and sustainability.

Save Time with Ingredient Prep

Time and convenience are often major hurdles to meal prep. Many people don’t have the luxury of spending hours every weekend preparing meals. To help with this, Kristen suggests prepping ingredients rather than entire meals. For example, if you cook chicken in a slow cooker with salsa, you can use it throughout the week in various dishes—one night in a lettuce wrap, another day in a salad, or alongside refried beans for variety. This method helps prevent burnout from eating the same thing over and over again. Variety is important – not only for enjoyment but also for sticking to your plan long term.

Spice Things Up: The Power of Flavor

Speaking of variety, Kristen emphasizes the importance of adding different flavors to your meals. When you’re working with the same core ingredients, spices and sauces can make a huge difference. By switching up the seasoning, such as using chili powder and cilantro for a Mexican-inspired dish or ginger and soy sauce for an Asian twist, you can keep meals exciting and flavorful. The goal is to make your meals satisfying and diverse without overcomplicating things.

Prep Hacks

Kristen also touches on the importance of flexibility in bariatric meal prep. If prepping vegetables is a challenge, frozen vegetables can be a great alternative. They are convenient, require no chopping, and can be easily added to stir-fries or casseroles. For those who prefer fresh produce, prepping vegetables like onions or lettuce in advance can save valuable time during the week. You can also purchase chopped vegetables from the grocery store if your budget allows. Having these ingredients ready to go makes it much easier to add them into your meals.

Involve the Family: Healthy Eating for Everyone

An interesting aspect of Kristen’s approach is how she incorporates her family into healthy eating habits. She recognizes that for many parents, it can be difficult to prepare meals for themselves while also feeding their children. Her advice? Involve your kids in the process and always have a food available that they like in addition to the new food you are introducing. By offering them a food they already like alongside something new, kids are more likely to try different foods. Engaging them in meal preparation—whether it’s helping in the kitchen or even participating in gardening—can make them more interested in what’s on their plate. Additionally, she highlights the importance of not forcing kids to eat everything on their plate, a common practice that can lead to unhealthy relationships with food later in life.

Essential Kitchen Gadgets for Easier Meal Prep

One of the most valuable tips Kristen shares is about kitchen gadgets. These tools can save both time and effort in the kitchen, making meal prep less of a chore. She recommends an Instant Pot or slow cooker, which can be used to prepare soups, stews, or simple dump-and-go meals. Another gadget she finds particularly useful is a vegetable chopper, which speeds up the process of prepping vegetables and ensures they are uniform in size. Lastly, she mentions the importance of a good blender, which can be used for protein shakes, sauces, and even smoothies. These tools not only make cooking easier but also more efficient.

Practical and Flexible: A Recipe for Success

Kristen’s philosophy is rooted in practicality. Bariatric meal prep doesn’t have to be an all-consuming task. By breaking it down into manageable steps, you can make it part of your routine without feeling overwhelmed. The key is to simplify the process, prep ingredients instead of full meals, and use flavor as a way to keep your food exciting.

Further Resources: The Nutrition Program

For those who want to dive deeper into bariatric meal prep and bariatric meal planning, we offer a full-service nutrition program. Hosted by our own Registered Dietitian, Zoë Schroeder, our Plan, Prep, Plate: The Meal Planning Workshop will help you learn how to plan, shop, prep, and plate meals – making both the process and life easier for you.

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