Title Page -- Copyright Page -- Table of Contents -- Introduction -- About This Book -- Foolish Assumptions -- Icons Used in This Book -- Beyond the Book -- Where to Go from Here -- Part 1 Eating Right with Every Bite -- Chapter 1 Fueling the New You: Ingredients for Success -- Understanding the Bariatric Surgery Diet -- Making Healthy Choices -- Getting what you need in smaller portions -- Drinking enough water at the right time -- Checking out eating guidelines -- Keeping a food diary -- Organizing and Readying Your Kitchen -- Planning to Eat Well -- Practicing Food Safety in the Kitchen -- Chapter 2 Dietary Guidelines for the First Few Months After Surgery -- Say Hello to My Little Friend: Treating Your New Pouch Well -- Staving off nausea and vomiting -- Staying regular -- Keeping properly hydrated -- Avoiding the dreaded dumping syndrome -- Figuring out food intolerances -- Easing Back into Eating after Your Weight Loss Surgery -- Following your surgeon's guidelines -- Eating and adding foods step by step -- Stage 1: Clear Liquids -- What you can eat -- Clear liquid tips -- Sample menu for a clear-liquid diet -- Stage 2: Full Liquids -- What you can eat -- Full liquid tips -- Sample menu for a full-liquid diet -- Stage 3: Smooth Foods -- What you can eat -- Preparing puréed meals -- Smooth food tips -- Sample menu for a smooth-food diet -- Stage 4: Soft Foods -- What you can eat -- Soft foods tips -- Sample menu for a soft-food diet -- Chapter 3 Keeping the Weight Off: Healthy Eating for Life -- Following the Cardinal Rule: Your Pouch Rules -- Keeping your pouch from overstretching -- Avoiding angering your pouch -- Keeping an Eye on Portion Sizes -- Determining an accurate portion -- Estimating the size of your meals -- Making Wise Food Choices -- The building blocks of nutrition -- Fiber facts -- Keeping a Food Diary to Stay On Track.

Finding out what's in it for you -- Choosing and using a food diary -- Eating Out -- General tips for surviving the fast-food menu board -- Good choices for a variety of restaurants -- Hydration Motivation -- Water works -- Beverage do's and don'ts -- Supplementing Your Diet -- Discovering what vitamins and minerals can do for you -- Meeting your protein goal with supplements -- Chapter 4 Planning to Succeed: The Art of Meal Planning -- Discovering Why to Plan Ahead -- You save time -- You save money -- You can eat hassle-free -- Laying the Groundwork for Meal Planning -- Breaking down your favorite foods -- Making a list and checking it twice -- Shopping Smart Aisle by Aisle -- Produce -- Meat, poultry, and seafood -- Dairy -- Grains and cereals -- Center aisle staples -- Frozen foods -- Understanding Nutrition Labels -- Finding out what all those numbers mean -- Making the label work for you -- Chapter 5 Kitchen and Pantry Makeover -- Preparing Your Kitchen: Purging and Organizing -- Examining Essential Tools -- Cookware -- Gadgets -- Knives -- Cutting boards -- Small appliances -- Stocking Your Pantry, Refrigerator, and Freezer with Good Ingredients -- Herbs, spices, and more -- Canned ingredients -- Dry pantry items -- Refrigerated foods -- Frozen fruits and veggies -- Chapter 6 Top Tips for Food Preparation and Cooking -- Brushing Up on Food Safety -- Taking care of fresh and raw foods -- Cooking foods to the proper temperature -- Keeping leftovers safe -- Reviewing Cooking Methods 101 -- Dry cooking methods -- Moist cooking methods -- Cooking and Consuming Meat after Weight Loss Surgery -- Beef -- Poultry -- Pork, lamb, and liver -- Fish and seafood -- Measuring Up: A Guide to Measuring Common Ingredients -- Measuring weight versus volume -- Measuring liquids -- Measuring solids -- Choosing and using a food scale -- Using Alcohol in Cooking.

Making Healthy Substitutions -- Saving calories and cutting the fat -- Checking out other ways to save calories -- Relying on Convenience Foods -- Part 2 Now You're Cooking! Healthy and Delicious Dishes -- Chapter 7 Balanced Breakfasts -- Starting Your Day the Pouch-Friendly Way -- Waking Up Your Pouch Gently with Yogurt and Fruit Recipes -- Exploring Easy Egg Dishes -- Having Healthy Whole-Grain Mornings -- Chapter 8 Bunches of Lunches and Brunches -- Putting Together One-Dish Meals -- Preparing Egg Dishes with Style -- Satisfying Hunger with a Sandwich or Wrap -- Making Unbeatable Salads -- Chapter 9 Umm . . . Tastes Like Chicken: Poultry Dishes -- Popular Poultry Cooking Methods -- Sautéing -- Roasting -- Roasted, Sautéed, and Baked Poultry -- Turkey, the White Meat Burger -- A Casserole Everyone Will Flock To -- Chapter 10 Let's Meat in the Kitchen: Beef and Pork Recipes -- Choosing Beef and Pork You Can Eat after Surgery -- USDA beef grades -- Which cuts makes the cut -- Cooking Phenomenal Ground-Beef Dishes -- Making Meaty Meals on a Stick -- Creating Can't-Go-Wrong Meaty Dinner Salads -- Preparing Pork and Beef Main Entrées -- Chapter 11 Let's Not Forget: Lamb and Other Meats -- Trying Out Lamb, Another Red Meat -- Discovering a Lick-Your-Plate Liver Dish -- Staying Lean with Venison and Bison Meals -- Chapter 12 Catching On to Fish and Seafood -- Buying, Storing, and Cooking Fish and Seafood -- Buying tips -- Storing tips -- Cooking tips -- Grilling, Sautéing, and Baking Fish -- Serving Up Super Shrimp Recipes -- Taking Shortcuts with Canned Fish and Seafood -- Chapter 13 Viva la Vegetarian -- Developing Delicious Dinner Salads -- Making "Meaty" Baked Dishes -- Cooking Full-Flavor Vegetarian Burgers -- Part 3 Simple Recipes to Enjoy Any Time -- Chapter 14 Scrumptious Smoothies -- Smoothie-Making Tips -- Healthy Fruity Smoothies.

Spice-It-Up Delights -- Peanut Butter and Chocolate Temptations -- Chapter 15 Alluring Appetizers -- Making Tasty Morsels -- No Double Dipping! Stirring Up Salsas and Dips -- Putting Snacks on a Stick -- Chapter 16 Sumptuous Soups and Stews -- Serving Up Satisfying Soups -- Savoring Home-Style Stews -- Chapter 17 Completing the Meal: Vegetables and Side Dishes -- Packing Flavor into Potato Dishes -- Making a Little Go a Long Way: Pasta Side Dishes -- Putting Veggies and Side Salads in the Spotlight -- Chapter 18 Smart Snacking -- Finding Not-So-Ordinary Fruit Snacks -- Quelling Cravings for Crunchy Bites -- Making Everything Better with Cheese -- Chapter 19 Divine Desserts -- Enjoying Sweet Fruits without Added Calories -- Savoring Creamy and Chewy Tasty Treats -- Chapter 20 Super Simple Cooking for One . . . or Two -- Wasting Nothing with Recipes for One -- Preparing Quick and Easy Dishes for Two -- Part 4 The Part of Tens -- Chapter 21 Ten Tips for Long-Term Success -- Eat on a Schedule -- Put Good-Quality Foods First -- Chew, Chew, Chew -- Watch Your Portion Sizes -- Stop Eating When Your Pouch Is Full -- Don't Drink Beverages with Meals -- Stay Hydrated -- Take Your Supplements -- Add Physical Activity -- Continue to Follow Up with Your Surgeon -- Chapter 22 Ten Easy-to-Prepare Meals Your Family Will Love -- Caprese: Tomato Basil Mozzarella Pasta -- Starting with the Slow Cooker: Pork and Sauerkraut Soup -- Mixing Up a Home-Style Meatloaf Meal -- Keeping It Light with Crab Salad Melts -- Bison Sliders -- Partying Down with an Enchilada Fiesta -- Broccoli Cheese Soup -- Having Your Quiche and Eating , Too -- Making It Meatless: Veggie Lasagna -- Cookin' a Quick Chicken Dinner -- Index -- Supplemental Images -- EULA.