Your Resource for Bariatric Recovery

Phase 3: Adaptive/Soft

"Keep your standards even when everyone around you is losing theirs."

— Habeeb Akande


You will make the transition to eating more solid foods such as soft meats, fish, whole grain cereals, cooked vegetables, and soft fruits with a continued focus on quality protein and hydration.

Suggested Recipes

Recommended choices for the Adaptive or Soft phase

Check off ingredients as you shop! All foods listed on the pureed diet, as well as:
  • Fish and shellfish (all varieties)
  • Lean cuts of poultry such as turkey breast and chicken breast
  • Low-fat deli meats
  • Sliced or grated low fat cheese (5 grams of fat or less per serving)
  • Hard boiled or poached eggs
  • Soups with skim milk or finely minced meat
  • Hot cereals
  • Unsweetened breakfast cereals softened in skim milk
  • Soft fresh fruit without skins (apples, pears, peaches)
  • Cooked vegetables of all varieties (steamed from fresh, prepared from frozen or canned)

Foods to Avoid

  • Breads
  • Skin and seeds on fruits and vegetables
  • Raw, fibrous vegetables such as broccoli, cauliflower, and Brussels sprouts
  • Excessive added fats (butter, margarine, oils, etc.)
  • Boiled pasta, noodles, or white rice


  • Continue with the goal of 60 to 80 grams of protein from food sources. Consume these proteins first at meals.
  • Stay hydrated! Drink at least 48 to 64 ounces of fluid per day and carry a water bottle with you everywhere.
  • In addition to water, decaf tea and coffee, broth, and sugar-free beverages can also help you meet your required daily fluid intake.
  • Keep taking your chewable vitamin and mineral supplements.
  • Consume three small meals each day.
  • Consume a protein supplement between meals only if you are unable to meet your daily protein requirements from food sources.
  • Wait at least thirty minutes between eating and drinking. Chew your food thoroughly.
  • Stop eating whenever you feel satisfied.
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