Vacation Planning and Packing Tips After Bariatric Surgery

Vacation is all about relaxing, exploring new places, and making memories. But if you’ve had bariatric surgery, it also requires a bit more thought when it comes to planning and packing. With the right preparation, you can enjoy your time away without veering off track from your health goals.

1. Plan Around Your Eating Schedule

Post-bariatric life often includes structured eating times and smaller, protein-focused meals. Vacation can disrupt that rhythm with long travel days, spontaneous activities, and unfamiliar food options. Before your trip, think about how your daily routine will translate to your destination. If you’re flying, pack your meals or snacks in your carry-on. If you're road-tripping, map out rest stops where you can eat comfortably and avoid relying on gas station fare.

2. Pack Portable Protein

Protein is your post-surgery priority, and it’s not always easy to find healthy, high-protein options on the go. Add these bariatric-friendly snacks to your suitcase:

• Single-serve packets of protein powder (great for hotel room shakes) or scoop out your own individual servings using small plastic baggies
• Protein bars (low sugar, high protein)
• Roasted chickpeas or edamame 
• Unsalted nuts & seeds
• Jerky (turkey, chicken, or plant-based)
• Cheese sticks or nut butter packs (if you have a cooler)

A refillable water bottle is another must-have. Staying hydrated is especially important after surgery, and vacation heat or activity can increase your fluid needs. Pack some electrolyte powders to ensure optimal hydration.

3. Research Restaurants and Menus

Look up restaurants near your hotel or planned activities ahead of time. Many places offer online menus, and scanning them in advance can help you make protein-rich, portion-conscious choices. Don’t be afraid to ask for substitutions, share entrees, or bring leftovers back to your hotel.

If you're staying somewhere with a kitchenette, consider grocery shopping when you arrive. Having control over your meals (even just breakfast and snacks) can ease the pressure of dining out for every meal.

4. Move Your Body, Gently

Vacations often include a lot of walking or activity, which is great for your health, especially after meals. But also make time to rest and hydrate. If you’re visiting somewhere warm, be mindful of swelling or fatigue, especially if you’re still in the earlier stages of post-op recovery.

5. Bring a Bariatric Care Kit

Consider packing a small pouch with:

• A pill organizer for your vitamins and medications
  
  
• Stool softeners as constipation is common during travel
  
  
• Portion-control tools like small containers or measuring cups
  
  
• A food journal or app to help you stay on track

6. Give Yourself Grace

Vacations are a time to enjoy yourself. So while it’s great to plan ahead, also be flexible. One indulgent meal doesn’t undo your progress. Focus on how far you’ve come, make the best choices you can, and enjoy the experience fully.

With a little preparation and a lot of self-care, you can enjoy your vacation while still honoring your health and weight loss journey.

Bon voyage!

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