The whole is a sum of its parts.

Since a whole is the sum of its parts, if you cook with low carb and healthy ingredients, your finished dish will always be low carb and healthy. No need for calculations or relying on what someone ‘tells you’ are the stats on a home recipe.

Our list of kitchen staples provide fast and tasty bariatric friendly eating that your family will also love. If these were the only things in your kitchen, you’d be able to prepare a gazillion dishes. Check back often… there are always new products and flavors on the store shelves to love. These are the lower carb ingredients we use for everyday cooking and eating for our bariatric lifestyle. This is a perfect bariatric pantry.

Please help us create the ultimate list by sharing your bariatric friendly supermarket finds in the comments section at page bottom. If your grocery list item is added to our list,  you’ll receive a BE Gift Certificate.


Cans or Jars

Beans are excellent kitchen staples for bariatric eating
Use Chickpeas for Hummus, Black Beans for soups and salsa, all beans for salads

Applesauce, no sugar – ingredients must read APPLES only – Mott’s Healthy Harvest – use to flavor your plain yogurt or cottage cheese
Beans – garbanzo, cannellini, pinto, red lentils, pink – add to salads, saute with salsa as side dish to moisten grilled fish or chicken, use to make hummus or soups
Black Olives – lots of flavor for sauces & salads
Dole pineapple in juice (NOT syrup) – use with soy sauce for marinades, add fruit to cottage cheese/ricotta/yogurt
Evaporated Skim Milk – Carnation, for making Baked Vanilla Custard and puddings
Italian Plum Tomatoes – San Marzano, Progresso, Cento – for making sauces/salsas
Libby’s 100% Pure Pumpkin, for making no sugar Pumpkin Custard and Pumpkin Pie
Lite Coconut Milk – Taste of Thai, for making sauces, soups and custards
Progresso Soups –  Lentil, Minestrone, Black Bean, Hearty Tomato – varieties that do not feature pasta or rice – add PURE Unflavored Protein Powder for a simple high protein meal
RoTel Tomatoes with Green Chilies in all different varieties – great for soups or simmering chicken or ground beef for FLAVOR!
Tuna – Chicken of the Sea in Olive Oil or Water, add to a salad or to stuff a tomato, or for making a cheesy tuna melt

Sauces, Dressings, Condiments, and Spreads

Bariatric friendly grocery list
Olive Oil and Balsamic make the best homemade dressing for ripe tomato salad

Balsamic Vinegar, for the best salad dressing or drizzle for grilled sliced meat
Bottled salad dressings – Newman’s Own Light and Balsamic are the only bottled dressings I will use
Chicken Broth Base/Seasoning – Good brands are Orrington Farms and ‘Better than Broth’. These are thick reduced pastes and not bouillion cubes. Aside from making broth, use a little on steamed vegetables to give them just enough flavor.
DaVinci Sugar-free Syrups – Caramel, Coconut, Raspberry, Hazelnut – for coffees and puddings and even holiday Mashed Sweet Potato Casserole
Extra Virgin Olive Oil – the only oil I use for cooking and salads
Frank’s Hot Sauce and Wing Sauce – turn roasted or pan seared chicken into Buffalo Chicken
Hellmann’s Light Mayonnaise, use half and half blended with Greek yogurt
House of Tsang – bottled Asian sauces & marinades – to make quick Stir Fried Lettuce Cups with chopped chicken breast or shrimp
Ketchup – Heinz Low Sugar
Maple Grove Sugar Free Maple Syrup – use for a touch of sweetness in salad dressings or custards or bbq sauces
Mustard – Gulden’s spicy brown, Grey Poupon Dijon, but not honey mustard – use for salad dressings and pan sauces
Nakano Seasoned Rice Vinegars – for Asian marinades and very mild for salad dressings
Pasta sauce – Gia Russa, Mario Batali, or Classico Marinara – simmer sauces for chicken fish shrimp beef pork
Peanut Butter – Peter Pan Whipped or Natural supermarket freshly ground – use a smear on an apple slice or to make Thai Peanut dipping sauce
Pickles – Mount Olive Splenda Sweetened for sweet pickles, Wickles are fantastic hot pickles, of course Vlassic – adds interest to a lettuce wrap ‘sandwich’ or for tuna salad
Pickled Pepperoncini Peppers & Cherry Peppers – adds that snap in a sauce, salsa or salad. Love me some Italian Pork Chops with Saucy Vinegar Peppers!

Green Mountain Gringo salsa to spoon over grilled sliced steak or chicken or as a simmer sauce for shrimp or chicken
Green Mountain Gringo salsa to spoon over grilled sliced steak or chicken or as a simmer sauce for shrimp or chicken

Salsa – Frontera, Green Mountain Gringo, Newman’s Own – read ingredients and purchase those without added sugar – to use as a simmer sauce to make Salsa Chicken or shrimp, moistens your food
Sesame Seed Oil – toasted, for marinades or dressings
Smucker’s Sugar Free Preserves – use to sweeten cooked fruit sauces, or to add sweetness to dressings marinades, blend with soy sauce as a glaze for roasted salmon or chicken
Soy sauce – Kikkoman, for marinades & sauces
Sriracha Huy Fong – The trademark red rooster bottle with a green cap pretty much dominates – a few drops blended with Greek yogurt as a Spicy Sriracha Sauce, perfect on scrambled eggs with cheese
Swanson Natural Goodness Chicken & Beef Broth – in closeable juice box-type containers – the best broth other than homemade, use for a quick Meatball Soup
Tabasco Sauce 
Worcestershire Sauce – unique flavor that makes a meatloaf taste different from meatballs


SnappleCrystal Light, Mio, Wyler’s, Lipton, Arizona – sugar-free powdered or liquid drink mixes
Diet Snapple – Tropa Rocka is my all time favorite drink!!!
DIET Ocean Spray Cranberry or Blueberry Pomegranate
Minute Maid Drops – Portable water enhancer made with fruit juices, Splenda & Stevia sweetened, only 5 calories a squeeze.
Sugar Free Red Bull – for a great energy boost, but at 10Oak at the Mirage in Vegas, they pour it with flavored Stoli for skinny sugar free cocktails!
Vitamin Water Zero
Bai – super tasty no sugar drinks


Psych! Cereal is not for people who have had obesity surgery.

Meat & Seafood

Salmon fillet on a bed of fresh cut vegetables wrapped in foil and baked to steam cook

Aidel’s fully cooked sausages and meatballs – Chicken Apple Sausage, Cajun Style Andouille, Teriyaki Meatballs and more. – simmer in broth with salsa or pasta sauce for quick soup, saute sausages with beans & salsa or peppers & onions
Bacon – regular bacon wins over turkey bacon hands down (turkey bacon is higher in fat than crisp bacon plus it is made from scrap parts you would not eat if you knew)
Beef – filet mignon, sirloin, flank steak are all tender lean cuts – or go for slowly simmered cuts like chuck roast, or shoulder roasts. I buy ground buffalo or ground round so its not too dry
Boar‘s Head Deli sliced ham, turkey or chicken – this brand is minimally processed real meat
Chicken breast – skinless, boneless – individually wrapped Perdue ‘Fit & Easy’ Chicken Breasts
Chicken thighs  skinless boneless, or bone in
Crab – lump crab – Costco has superb real crabmeat – imitation crab has carbs, chemicals, sugar
Flounder filets – literally cook in under 2 minutes
Ground chicken breast – freshly chopped or chop your own from whole breasts in food processor to make Asian Lettuce Cups
Hebrew National 97% Fat Free Beef Franks – I like hot dogs and simmer with sauerkraut beer and mustard
Jerky – Perky Jerky, Boar’s Head Jerky, Krave Jerky – all amazing flavor and tender
Pork tenderloin – season, sear and roast in oven, thinly slice – super tender and moist
Pre-cooked Rotisserie Chicken – make a zillion things, but best served with a freshly dressed tomato cucumber salad with olives for the ultimate 3 minute meal
Salmon filet
Turkey Breast – ground – fresh
Turkey Tenderloin– chop in food processor for really flavorful lean meatloaf or Asian lettuce cups

Vegetables - fresh

Romaine Lettuce Tacos
Romaine Lettuce Tacos!

Artichokes – I am Italian so I stuff them with anchovy, lemon and garlic. Yum!
Asparagus – slice and saute in olive oil for omelets with eggs and parmesan (called a Frittata) or roast after tossing in olive oil right on the same tray with your salmon
Baby salad greens – I make salad most nights!
Baby Spinach greens – for salad or after searing chicken or fish and removing to plate, dump entire bag into pan and cook until wilted, seasoning with garlic powder & salt, takes 2 minutes!
Brussels Sprouts – cut in half, toss with olive oil and roast at high temp until a little charred, about twelve minutes
Butternut Squash – winter squash – cut into cubes, toss with olive oil, salt and pepper roast on cookie sheet til tender
Carrots – simmer baby carrots in chicken broth until tender or roast on sheetpan tossed with olive oilherbs spices
Cucumbers – use as chips or crackers for bariatric CRUNCH!
Eggplant – simmer with pasta sauce or roast the rounds then top with pasta sauce, ricotta and mozzarella and broil for a deconstructed Eggplant Parmesan
Fennel – roast with chicken thighs and lemon slices
Garlic – in everything but dessert!
Green Beans – thin ones called Haricot Verts, pan saute with Chili Garlic sauce
Gourmet Garden Herb Tubes – Basil, Garlic, Ginger and Dill are my favorites – ginger in pumpkin pie is Off the Chain!
Onionssweet bell peppers
Red, Green and Yellow Sweet Peppers – saute with garlic and onion in olive oil for a soft squishy topping for grilled slices meats
Romaine Lettuce – for salads, but these make GREAT AS TACO SHELLS or boats for tuna salad or deli roast beef!
Rutabaga – peel dice and simmer in water for a delicious low carb veggie ‘mashed potato’ type side dish
Scallions – adds flavor when you don’t want onions
Spinach – saute with garlic in olive oil for delicious everyday eating
Tomatoes – Roma, grape, and cherry tomatoes – salads or roasted
Yellow Squash – tender & soft when cooked stove top
Zucchini – simmer in pasta sauce for soft squishy veggie side dish Zucchini in Sauce

Fruit - fresh


Apples – make thin slices for peanut butter smear or to make mini ‘ham sandwich’
Blackberries, Raspberries, Strawberries, Blueberries – fork mash to flavor Greek yogurt
Melon – cube for sugar free jello, slices to wrap with prosciutto, or for a smooth with Inspire Vanilla Protein Powder
Cherries and Grapes – higher in sugar so eat just ten or about 1/3 cup

No Bake SF Strawberry Cheesecake
A no bake sugar free Strawberry Cheesecake made with Cool Whip

Vegetables and Fruit - frozen

Birds Eye frozen vegetables –  Garlic Cauliflower, Broccoli, Mixed Vegetables
Boca Meatless Burgers, Veggie Patties, Chik ‘n Patties Original, Ground Burger (or Crumbles)
Cascadian Farms Edamame – cook stove top to thaw and toss with sea salt
Cool Whip – turns sugar free jello into something wonderful or a fast No Bake Strawberry Cheesecake
Frozen fruit with no added sugar – strawberries, blueberries, blackberries, raspberries – use to make MAGIC ICE CREAM
Meatballs – Celantano, prepared frozen Italian style – simmer in pasta sauce for a ten minute meal
Morningstar Farms Garden Veggie Patties and Chickn Nuggets – taste great good post op texture
No Sugar Added Fudgsicles
Stouffer’s Spinach Souffle – excellent tasting and can be used to make a casserole with chicken pork beef
Stouffer’s Stuffed Peppers – really good tasting and minimally processed
Stouffer’s Lean Cuisine – read labels and choose lower carb varieties for a healthy minimally processed food in a pinch
Sugar Free Popsicles
So Delicious Coconut Milk Frozen Dessert – No Sugar Added Butter Pecan, Vanilla Bean, Chocolate, Toasted Almond Chip – measure 1/2 cup using a metal ice cream scoop – don’t eat from the container!



Babybel Gouda – perfect portion control and PORTABLE!
Cabot Reduced Fat Cheddar Cheeses – the best light cheddar
Ricotta, part-skim – with warmed pasta sauce this is my go to fast bariatric meal
Cottage cheese – 1 or 2% Friendship or Daisy (no starches or gums) – wonderful with fruit or go savory and top with salsa
Cream cheese – reduced fat – for an occasional cheesecake – NOT fat free as it has starches and gums and ruins a cheesecake with bad texture
Laughing Cow Cheese Wedges – smear on an apple slice!
Mozzarella string cheese
Parmesan cheese – buy a wedge and grate your own to add protein and LOTS of flavor to salads, soups, pasta sauces
Sour cream – reduced fat – don’t use fat free as it has gums and starches – I use Greek yogurt in place of sour cream these days
Tilamook or Land O Lakes Single Serve Cheese – single serve wrapped cheese pieces that are just perfect for lunches


Chobani Nonfat Greek Yogurt
Dannon Light & Fit – in a pinch this is okay
Fage Total 0% Greek Yogurt
Fage Total 2% Greek Yogurt – the absolute best Greek as its super thick and not as sour!
Siggi’s – Icelandic skyr high protein yogurt that is no sugar added and crazy good for you

Eggs, Milk, & Dairy

Almond Breeze

1%, 2% or Skim Milk – great controversy over milk used for protein drinks, but if its the only way you’ll drink them, account for the calories and do it
Almond Breeze Chilled Unsweetened Original or Vanilla Milk – use to make INSPIRE Protein Drinks and you won’t believe how good they are!
Almond Breeze Chilled Unsweetened Almond Coconut Milk – blended with Inspire Vanilla Protein Powder, OMG! Hard to find but worth it.
Butter – I would rather use a teaspoon of butter than fake chemical margarine
Califia – Unsweetened Almond milk or Toasted Coconut Almond Milk – big yum!
Coffee-Mate Sugar Free French Vanilla or Hazelnut liquid creamer – I use Almond Milk in coffee, but these make a wonderful Morning Protein Latte by blending scoop Inspire Caramel Latte with Coffeemate then filling mug with hot coffee
Eggs – Jumbo or Extra Large – I make Quiche every week, hard cooked eggs to keep in fridge, and for fast supper will poach eggs in pasta sauce or salsa
Jell-O Sugar Free Pudding Snacks – I make my own Jello sf pudding but these are fine
Land O Lakes Sugar Free Light Whipped Cream – aerosol can – amazing flavor for so few calories, on top of SF Jello or Pumpkin Custard
Reddi-Wipp, light whipped cream – ditto
So Delicious Unsweetened Almond Plus 5X Protein
So Delicious Original Coconut Milk Creamer – fantastic in coffee

Packaged Foods, Spices, Seasonings, Baking Items


All-Purpose flour – I keep it in the kitchen even though I use it sparingly – you can cut flour down in a recipe but cannot eliminate it. Some recipes must have a little flour so just pay attention to the carbs
Almond Accents – adds flavor to salads
Almond flour – Bob’s Red Mill Almond Flour is excellent quality
Baking powder
Baking soda
Basil – fresh and dried, Italians cannot live without Basil!
Black pepper – almost every dish benefits from a few grinds of black pepper
Chili powder – I like toasted speciality blends from Penzy’s
Cinnamon – I love cinnamon and blend with Splenda to dip apple slices
Coffee syrups – Sugar Free brands such as Toriani or DaVinci Gourmet are perfect for flavoring protein shakes, but are also good in mashed sweet potatoes, puddings and yogurt as well!
Cornstarch – make sugar free homemade Chocolate Pudding
Jell-O Sugar Free Gelatin – I make a bowl of ‘speed set’ for a satisfying sugar free sweet while watching TV with Ty
Jell-O Sugar-free Instant or Cooked Pudding Mix – you must use ff milk as these do not set using almond or soy milk – sometimes you need a Sugar Free Chocolate Cream Pie for a party or event
Kosher salt – the big flakes allow you to sprinkle more easily
McCormack Seasoning Blends – I broil or roast meats and have a few favorite seasoning blends that really make your chicken or beef sing with flavor!
MilkSplash –  small squeeze bottles of really delicious, zero-calorie flavorings intended for milk, but perfect for protein drinks or yogurt.
Mrs. Dash Seasoning Blends – these are nice on cottage cheese or ricotta or to season chicken or fish
Murray Sugar Free Cookies – crumble for a parfait with sf pudding or yogurt, or to make a quick crust for a SF Chocolate Cream Pie, sometimes you just need two cookies and some almond milk!
Nutmeg, whole – a few grates into a quiche elevates the flavor, plus it is essential on top of Baked Vanilla Egg Custards
Nuts – Almonds, Pecans, Walnuts, Pistachios, Sunflower Seeds – count out ten into a small dish so there isn’t any mindless eating going on
Oregano – dried, essential for Italian, Mexican, and Greek cuisines!
Pam No-Stick Cooking Spray, Original and Olive Oil
Progresso Italian or Panko Breadcrumbs – adds great flavor to meatloaf or on top of fish before broiling – USE SPARINGLY
PureVia – a natural stevia sweetener packet that I like a lot
Sea Salt – tastes so much better than the stuff our grandmothers used
Sesame Seeds – adds nice touch to Asian marinades when broiling fish or chicken
Seapoint Farms Crunchy Coated Premium Black Edamame – this is a dried product found in the ‘chips aisle’, 1/4 cup has 9 grams of protein!
Splenda Granular – the big yellow bag is a bariatric essential. You cannot successfully bake using Splenda – you can’t use a cup of Splenda in your old fave recipe that uses a cup of sugar – this doesn’t work! Use for pourable sweet desserts like puddings, custards, cheesecakes, and fruit sauces
Splenda packets
Truvia and Truvia Blend – Truvia blend works in baking where Splenda does not. Not always interchangeable with Splenda. Twice as sweet so use half as much
Tony Chatchere’s Cajun Seasoning – one of my favorite seasoning blends for meats and fish
Unsweetened Dutch cocoa – Dutch is smooth and never bitter – use for Perfect Chocolate Layer
Vanilla, maple, & almond extracts – Lorann is a great brand
Voortmann Sugar Free Cookies – 8 Oatmeal cookies in the food processor with a tablespoon of butter makes a perfect pie crust or cheesecake crust

Download the Bariatric Grocery List PDF

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123 thoughts on “The BE Bariatric Grocery List! Add your favorites too.

  1. Cheryl Brew says:

    Love all the info. I’ve fallen off the wagon sorta speak ..but been trying to get myself on track again .. it really helps reading all your info.. and it helps me want to start back on my plan ..I have health issues .. right now I have fluid in my legs they are trying to get rid of..and had a test done..(waiting for results of that) and hopefully the fluid isn’t around my heart like last time..) I’m up 19 #s with the fluid in my legs.. just dont want to get back to having 100#s on me again…have to start planning my meals and writing things down again.. I thank you for all your help… 🙂

  2. Katie says:

    My list always has hothouse cucumbers — these make great sandwiches as bread replacement.  Also, Flat-Outs or Mission whole wheat fajita sized tortillas make great pizza crust for those who can tolerate a little bread.

  3. Mike Eisenzimmer says:

    Beans – In looking around I found black beans to have a little higher protein content.
    Beverages – Minute Maid has a squeeze bottle mix made with fruit juices, only 5 calories a squeeze.
    Meat & Seafood – for those conscience of nitrates, Oscar Meyer has an uncured package of bacon bits to add flavor.
    Eggs Milk Dairy – Kroger has a Lite Greek Yogurt that has a higher protein content than any other I’ve seen, 14g.
    Nuts – I make my own mixed nuts with almonds, cashews, peanuts, soy beans, sunflower seeds, some unsalted since I’m on a low sodium diet. Weigh out two ounces and put in snack bags for later.
    I make my own muffins with soy flour, almond, cashew, sunflower seed meals, chia seed, coconut, stevia and cinnamon. After they cool I slice thin and toast toast in the oven and use them like crackers. They’re good with tuna salad or peanut butter on them.

  4. Deanna Slay says:

    Orrington Farms Chicken Broth Base/Seasoning – Aside from making broth, I use it sparingly on steamed vegetables to give them just enough flavor. (And it makes my kids eat broccoli!!!)

  5. Jamie Miles says:

    Love this list!  My add-on would be the sugar free coffee syrups like Torani.  I add them to my protein shakes.  Not the faux creamers but the syrups.  The root beer flavor in a vanilla protein shake is to die for.

  6. casey brown says:

    I keep my pantry stocked with cans of RoTel (tomatoes with green chilies) in all different varieties.  It’s a staple in my crockpot to make flavorful, tender chicken that i use a variety of ways.  i replace RoTel in many recipes calling for diced or chopped tomatoes for that little kick.  I use it in taco soup, crockpot beans, or anything that needs a bit of spice. 

  7. Holly morrow says:

    I use sugar-free milk please’s “milk splash” to flavor my protein shakes and yogurts. These little liquid milk enhancers taste great with flavors like banana, cookies n crime, strawberry, orange cream and cocoa!

  8. Donna Irby says:

    Tillamuck Cheese has 34 ounce single serve bags of their cheese that are just perfect for lunches. You can find them at most grocery stores.

  9. Jennifer Hankins says:

    “Perky Jerky” (Turkey) 1oz serving has 11g protein, zero fat, zero preservatives, zero nitrites and zero MSG

    Seapoint Farms Crunchy Coated Premium Black Edamame 1/4 cup has 9 grams of protein!

    Both make great on the go lunch or snacks

  10. Anne says:

    I love the Walden Farms Calorie /sugar free Honey Dijon dressing. Also pick up crab legs from the seafood dept. loads of protein and not a lot of calories!

  11. Cathy says:

    Salad dressing: Walden Farms Thousand Island Dressing. Calorie free, sugar free, fat free, carb free, gluten free & cholesterol free. Found it at Walmart!

  12. Tara says:

    Is there a printable version of the “pantry must have” list? I know it’s always changing – but to be able to print the list would be great.

  13. Janet says:

    My nutritionist had recommended the olive oil mayo, so I did a side-by-side label comparison of the light mayo and the olive oil. (I wish I had taken a picture to share!) It turns out that the light has more calories, carbs, and fat than the olive oil, and I think the olive oil mayo tastes better.

  14. Judy Trucks says:

    Do you have this list in a downloadable or printable version without pictures to take along with you shopping? Having an easy to read list would be very nice.

  15. Sheryl Walker says:

    Oikos zero yogurt is great for protein and calcium. Try to eat as natural as possible and stay away from processed foods. I would like to have the muffin recipe also. TY

  16. Deb White says:

    Can you somehow get me a way to have this list for grocery shopping? I am kind of new at this and still trying to figure my eating stuff out

  17. Amanda Christie says:

    A printer friendly version of this list would be fabulous!!! Then it would be easy to take to the grocery store to use as a shopping list.

  18. Pegg Bournstein says:

    Morningstar black bean patties and wholly guacamole 100 cal pack…top with salsa and it helps with the cravings for Mexican food. I put it all on top of some lettuce and it’s like a taco salad

  19. Lisa Eriksen says:

    Orgain Organic Protein Almond milk – unsweetened vanilla. 10 grams protein, 2 grams carbs, 60 calls per 8 oz serving. It’s also shelf stable.

    • Susan Maria Leach says:

      Lisa, sorry but I cannot recommend Orgain as the taste is so horrible I cannot even begin to drink it. I have very open mind and high tolerance that comes from 15 years of product testing and development. Whoever in that company signed off on the taste profile should be FIRED. Susan Maria

  20. Amelia says:

    To the eggs/milk/dairy section, you should add Fairlife milk (less carbs, more protein per serving) and International Delight creamers that come in sugar free/fat free options (they have a few flavors that are both sugar and fat free at the same time! My favorite is the caramel marshmallow!) Also, egg substitute is great, coconut flour, arrowroot powder, Splenda brown sugar baking blend, and Dannon light and fit greek (only 80 calories, 9 carbs and 12 protein per 5.3oz container!).

  21. Pej Morgan says:

    I found evaporated coconut milk Nature’s charm I think! It has 1 gram of sugar 2 g of carbs total, I used it with lime jello SF and chocolate covered cherry mixed into it and blended it and then folded it into the lime jello scooped it into ice cub tray a voila SF yummy dessert with protein lol I got it at Sprouts

  22. Kathy Shannon says:

    I agree, Oikos Triple Zero Greek Yogurt has no sugar added. Also, COSTCO has skinned rotisserie chicken that is great to keep in the freezer. I add to recipes or chop in food processor for homemade chicken salad. Trader Joe’s has Cauliflower “Rice” in the frozen food section that has nothing added to it. For those without a food processor, it is a nice alternative to traditional rice.

  23. Lisa Ely says:

    I use Spaghetti Squash in place of Pasta. Cut in half, remove seeds, spray with olive oil (I have a mister/sprayer) and bake until tender. when cooled I take a fork and “rake” the squash out of the shell. It makes Spaghetti/pasta without the carbs.

    I also use powdered peanut butter (PB 2) with plain yogurt and occasionally use it in protein shakes.

  24. Dawn says:

    For awesome seasonings try Mom’s Gourmet Spices, they have many different blends that are made without sugar and salt. “Spice Rubs with Flavor, Not Fillers.”

  25. alice says:

    Awesome, awesome list. It’s back to school, back to work time here which means stock up time for the pantry. I know black beans are the bomb diggity, but I am on a white bean tear. They are going in my cucumber tomato salad with the red onions. stocking up on canned beans and black eyed peas. I lived in the south for 5 years. they have 100 linear feet of bean choices in every grocery store. Off to shop your list. Thanks a million!

  26. Lynda says:

    I put frozen strawberries in my chocolate protein shakes and LOVE it! It tastes like chocolate covered strawberries, I think 🙂

  27. Debi says:

    Condiments- ‘Koops’ horseradish mustard-delish on boars head thin sliced meats,and Heinz has a good -low-carb/ low sugar ketchup!

  28. Cindy moffatt says:

    Carb master milk. It comes in plain, vanilla, chocolate. Great to use with protien powder. 11 gram protien, low carb for 8 oz The vanilla taste like a wendys frosty.. Carb master yogurt. Comes in many flavors.

  29. Claire Smith says:

    Sweet leaf Water drops used to flavor water.. comes in 4 amazing flavors and contains no aspartame nor splenda.
    Mango peach, raspberry lemonade, lemon lime and strawberry kiwi.
    They also make a variety of other flavors like chocolate, caramel, coconut etc to flavor oatmeal and other foods as well. Sweetened with stevia

  30. Karen says:

    Sams choice beef bone broth from Walmart use fir sipping and in chili. Sams voice chicken bone broth in soups and for sipping. Also seasons vegetables like green beans and adds more protein than chicken broth.

  31. Sandie says:

    Bread and butter chips no sugar added to be at Walmart and Jif peanut butter powder, unsweetened- has better nutrition facts than the PB2 also found at Walmart.

  32. Linda Hickman says:

    RICED CAULIFLOWER!!! Green Giant and some other brands have now made riced cauliflower widely available in the frozen food section, even at Wal-Mart. It comes plain and in mixed vegetable varieties.

  33. msfoghorn says:

    Yes! The riced cauliflower frozen or fresh would be a great addition to the list. And I can’t believe that fresh cauliflower or broccoli didn’t make your list!

  34. Diane Yenzer says:

    I LOVE the Oikos ZERO for 15 g of protein, string cheese, Fairlife milk, riced cauliflower, and Green Giant veggie tots. YUM!!!

  35. Susan says:

    I’m a vegetarian who has from surgery became lactose intolerant. I buy cage free eggs, sweet onion, green onions, green bell peppers, black and kidney beans, tomatoes, bananas, strawberries, whey protein powder, chia and flax seeds, fiber,lettuce, carrots, zucchini, cauliflower, broccoli, frozen bell pepper mix,pasta zero, green beans, garlic, mrs.dash, pepper, jalapenos, avocados,…
    I make coumtless number of dishes with all of that. Best part is I freeze them and just geab 1 or 2 and reheat within minutes.

  36. Jackie Madacki says:

    Fantastic list! some things I would add: bagged broccoli slaw and matchstick carrots… great to add to stir fries and salads. Also, small jars of artichoke hearts to add to chicken recipes. Lastly, canned water chestnuts… nice crunch in stir fries.

  37. carol albasini says:

    I use avocado instead of mayo with my tuna.
    Halo Top ice cream is so yummy! Low cal, high in protein!

  38. Caren says:

    Nestle Splash water, zero calories, not carbonated, and great flavors. It really helps me get my water in.

    Green olives for a snack with an ounce of turkey. Yum

    Light cream cheese mixed with a little garlic powder spread on cucumber slices with shreaded chicken on top.

  39. Jackie Madacki says:

    This is a fantastic list, and I am using it right now to help make my next shopping list! 🙂 I love having a variety of fresh produce, bagged pre-cut veggies, and canned items, and throwing all these items in my slow cooker the night before or in the morning has been a real lifesaver! Here are some other things that I try to have on hand that I didn’t see on the list: individually frozen chicken breasts, canned water chestnuts, small jars of artichokes, bagged broccoli slaw and matchstick carrots, tomato paste in a squeezable tube or pouch, and my new spice is turmeric (paired with ginger and black pepper = amazing health benefits).

  40. Jackie Madacki says:

    Here are some other things that I try to have on hand that I forgot to mention: individually frozen chicken breasts, tomato paste in a squeezable tube or pouch, and my new spice is turmeric (paired with ginger and black pepper = amazing health benefits). Fresh food is always best, but I love having a variety of bagged, frozen, and canned veggies to quickly put together a slow cooker creation. 🙂

  41. Christina O says:

    I drink Powerade Zero.
    I also love Celestial Seasonings caffeine free herbal teas – I always keep honey vanilla camomile, sleepytime vanilla, cinnamon apple spice, country peach passion, sleepytime sinus soother, and my personal favorite peppermint. There are multiple others that I swap out every now and then. As a side note, I noticed that sometimes after drinking Peppermint I would get heartburn, did some research and it can relax the sphincter and cause reflux.
    I keep a bag of Tyson grilled and ready chicken strips on hand for quick meals.
    P3 (portable protein packs) are awesome for on the go snacks/ meals. There is a refrigerated version as well as a shelf stable version. There are a couple a little higher in carbs so pay attention!

  42. Ilissa Rudolph says:

    Field Roast Vegan/Vegetarian Products (Sausages; Burgers; Roasts; Hot Dogs etc). Not all WLS patients can tolerate meats/proteins. I found these meat substitutes and love that the ratio of carbs to protein is usually less than half (ie. 26 g of protein and only 8 or 9 grams of carbs per serving). Flavors are great, easy to cook, and even my meat eating family loves them.

  43. Ashley Slaughterback says:

    Fat free fairlife milk is a life saver for me!
    Avocado and egg salad
    Ham and turkey with Swiss cheese and a pickle roll ups
    Zucchini and beef skillet
    Propel flavored water! Watermelon propel is my fav!

    • Dee says:

      I love the Mootopia milk at HEB. High protein with no aftertaste. Comes in low fat and nonfat as well as flavors though the flavors contain real sugar. I stick to plain nonfat.

  44. Brenda Copper says:

    Victoria,s White Linen marinara sauce it has no sugar in it. Tessemae brand Matty BBQ sauce. I love Tessemae brand products, I discovered them when I did a Whole 30 pre surgery to try and change my eating to clean eating. they have really good Dressings and marinates. Kirkland canned chicken. And the chicken kabobs from Costco are great for a quick dinner

  45. Kitrice Rosa says:

    I love edamame, particularly the Bird’s Eye Steam in bag for a quick meal at work. I also like to roast them with a little parmesan cheese and garlic powder.
    Blue Diamond almonds in the small cans are perfect to keep in my desk at work for an easy snack.

  46. Taylor Jamerson says:

    Kite hill almond yogurt for those who don’t agree with dairy. It taste great I get the unsweetened and top with a few fruit.

  47. Bonni Valente-Tuttle says:

    Getting ready to take the step and have bariatric surgery. All of these comments have been so helpful, and enlightening. I will use many of your ideas and hopefully in the future be able to add a few ideas of my own. Thank you one and all.

  48. Jessica Warjas says:

    Some items to add!

    Rao’s Homemade Tomato Basil Marinara (2 net carbs per 1/2 cup), bought in HEB grocery store
    G Hughes Sugar Free BBQ sauce (2 carbs per 2 T serving), can buy in grocery store or wal-mart
    Swerve granular & powdered sugar replacement (0 carbs as it’s made with erythritol), can buy on amazon

  49. Jessica Warjas says:

    Forgot to mention that you can bake with swerve. It’s 70% less sweet than sugar but you use same amount that recipe calls for.

    • DIANE CARTER says:

      I love Swerve – get the powdered rather then the granulated as the powdered dissolves much better – it is a natural product (like Stevia) despite its chemical sounding name of Erythitol. It measures just like sugar so can be substituted in any recipe that calls for sugar.

  50. Nicole Salazar says:

    Danon light n ‘ fit yogurt drink. 90 calories , no added sugar and the mixed berry flavor has 9 grams of protein. Adelle’s Chicken Apple Sausage. Sautee with bell peppers and onions for an easy sheet lab meal. Use left overs with scrambled eggs.

  51. Patricia says:

    I have been eating seaweed chips they have about 30 calories and taste really goo there is sesame and wasabi flavors and they are really good in a pinch for a quick snack. I also started drinking Aloe Vera juice and really enjoy how I feel after drinking it.

  52. Alanna Marrow says:

    SF powder creamer, frozen riced cauliflower, P3 “adult lunchables”are a quick lunch & there are larger choices now with more protein.

  53. Gail Clark says:

    I have a hard time with drinking water and found that Kool-Aid and Crush make Sugar-Free packets for water. They are a life saver for me. All kinds of flavors to choose from. Think Pineapple is my favorite. You can find them at Walmart for $1 a box for 6 or a variety pack for $3.50 for 30.

  54. Carley says:

    Quest Protein Chips and Pacific Foods Organic Bone Broth (45 calories, 9 grams of protein, 1g carb, 95mg sodium per serving)

  55. Dianne Lyda says:

    Ball Park Fat Free Smoked White Turkey Franks. Calories 45. Carbs 5. Fat 0. Protein 6. Sugar 1. I love these and always just dip them in a tad of catsup and eat them with a fork. No bun.

  56. Dee says:

    I recently came across Celsious energy drinks they have 2 flavors that are not carbonated. Peach mango green tea and Raspberry Acai green tea. 10 calories sweetened with Sucralose. A nice pre workout pick me up.

  57. Angela DiStefano says:

    Organic chicken stock. (Not broth). Fantastic as a soup base, to make gravey, and great to add unflavored protein powder when feeling under the weather!

  58. Denise Stevenson says:

    You must add Duncan Hines Comstock® No Sugar Added Cherry!
    I use it in plain greek yogurt for my breakfast parfait. If I need a desert fix I mix some white chocolate skinny syrup in the yogurt, top with the pie filling and then sprinkle a tablespoon of SimplyNature Thai Cocoa Coconut chips on top. Such a treat!

  59. AlysonRR says:

    Miso – adds a tiny amount of protein, but a big umami boost to soups or marinades
    Kohlrabi – taste even better than cabbage in a slaw, smaller sizes for smaller stomachs
    Parsnips and Turnips – both excellent roasted, baked, steamed, sauteed, or mashed

  60. Kathie says:

    This list is great!! Here are some of the things I use. I use Coconut Secret Coconut Amino’s instead of soy sauce. Less sodium and no soy. They also have a teriyaki flavored and a garlic sauce flavor. Also use Primal Kitchen Avacado mayo and Tessemae’s salad dressings, ketchup, marinades. Rao’s marinara sauce. These all have no sugar. But check labels because some of the Rao’s and Tessamae’s do contain sugar.

  61. Jamie says:

    Dairy-fairlife fat free milk for more protein and SILK almond + protein milk. It’s a little harder to find but great in protein shakes and puddings.

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