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GRAZING
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CONTENTS
The breakdown of grazing
Quick self-check grazing quiz
25 protein snacks
25 protein + fiber combo snacks
10 Tips to nip grazing in the bud
Book recommendations
© [Your Onederland] [2025]. All rights reserved. This document
is for informational and educational purposes only and may not
be reproduced, distributed, or shared without written
permission from the authors.
This guide is not intended to replace medical advice, diagnosis,
or treatment from your healthcare provider or bariatric team.
Always consult with a registered dietitian, physician, or bariatric
specialist before making changes to your diet or nutrition
routine. Nutritional values are estimates and may vary based on
brand, preparation, or portion size.
Hi!
We’re so glad you’re here. Our “bariatric surgery squad” (which
has grown into a community of more than 7000 friends
worldwide) exists to help bariatric patients kick obesity’s butt,
hush the food noise, and make eating way, way, waaaay easier.
Simple, protein-forward recipes. Practical tools. Helpful books.
No fluff. Just real support for real life after surgery.
This guide was made with you in mind - because you deserve
strategies that actually work, snacks that feel satisfying, and a
community that gets what you’re going through (without
judgment).
Ready to dive in? Let’s go!
Your Onederland
www.youronederland.com
www.bari-tasty.com
[email protected]
Let’s talk grazing (and why it’s
sneakier than you think)
You’ve probably been there… You’re not really hungry, but
you’re reaching into the pantry. Again. A few crackers
here. A bite of cheese there. A leftover spoonful of
something “just because.”
Ugh. That’s grazing - and while it seems harmless, it’s one
of the most common roadblocks for bariatric patients
post-op.
The truth is, grazing may feel like *nothing*… but it adds
up to a lot.
What Exactly Is Grazing?
Grazing is unstructured, mindless nibbling throughout the
day. It’s not an intentional meal or a planned snack — it’s
eating without purpose or hunger.
And while it may not feel like a big deal in the moment,
over time it can:
Disrupt your weight loss
Lead to unwanted weight regain
Trigger blood sugar crashes
Leave you feeling constantly unsatisfied
Reinforce old emotional eating patterns
Grazing vs Snacking
Okay, but what’s the difference between grazing and
having a snack? Let’s break it down. (Tip: think of it this
way: Grazing = background noise. Snacking = a playlist
with a purpose).
GRAZING SNACKING
Mindless Intentional
Frequent nibbles Planned portions
Often low- High-protein
protein vs focus
Emotionally Nutritionally
driven driven
Reactive Proactive
Quick self-check: how’s your
grazing behavior?
1. How often do you find yourself eating between meals
without planning it?
1 – Rarely, maybe once a week
2- Occasionally, a few times a week
3 – All the time, almost daily
2. What usually triggers your grazing?
1 – Physical hunger
2 – Boredom, stress, or emotion
3 – I don’t even notice, it just happens
3. When you snack, how intentional is it?
1 – I plan protein-based snacks daily
2 – Sometimes I plan ahead, sometimes not
3 – I usually just grab what’s nearby
4. How do you feel after grazing?
1 – Satisfied and in control
2 – Meh… a bit regretful or off-track
3 – Frustrated, guilty, or stuck in a loop
Quick self-check: how’s your
grazing behavior?
Your score: What it means
👉 Mostly 1’s: You’ve got a strong handle on your eating
habits. Grazing isn’t stealing your energy or progress —
keep doing what works and stay aware of triggers.
👉 Mostly 2’s: You’re in that middle zone. Grazing isn’t
constant, but it does sneak in. You may benefit from
more structure, snack planning, and a reset in routine.
👉 Mostly 3’s: Grazing might be quietly sabotaging your
success. It’s time to give your habits a refresh, build in
intentional snacks, and take back control with a strategy
that works for real life.
(And hey — no shame here. Just awareness and support.
Always)
25 High-protein snacks to feel
full and satisfied (>10g protein)
1 boiled egg + 1 oz (28g) turkey jerky = 13g protein
½ cup (113g) cottage cheese (low-fat) = 14g protein
¾ tuna pouch (2 oz / 56g) = 13g protein
1 scoop protein shake (20g scoop) = 15g protein
2 oz (56g) deli roast beef slices = 13g protein
1 oz (28g) dry-roasted edamame = 13g protein
1 oz (28g) roasted pumpkin seeds = 10g protein
½ cup (120g) plain Greek yogurt + 1 tsp (5g) hemp
seeds = 12g protein
2 boiled eggs = 12g protein
1 oz (28g) Parmesan cheese crisps = 13g protein
1 oz (28g) beef jerky + 1 oz (28g) string cheese = 14g
protein
¾ cup (170g) plain skyr yogurt = 14g protein
1 Babybel cheese (21g) + 1 oz (28g) almonds = 11g
protein
1.5 oz (42g) tuna salad (light mayo) = 12g protein
½ cup (113g) egg white salad = 13g protein
1 oz (28g) seitan slices = 13g protein
1 slice high-protein deli ham (42g) + mustard dip = 11g
protein
2 oz (56g) pre-cooked tofu slices = 13g protein
½ cup (113g) high-protein yogurt (with added whey) =
15g protein
1 oz (28g) chickpea snacks (dry-roasted) = 10g protein
2 oz (56g) smoked trout = 14g protein
25 High-protein snacks to feel
full and satisfied (>10g protein)
¼ cup (60g) high-protein ricotta & Italian herbs = 11g
protein
1 oz (28g) lupini beans = 12g protein
1 boiled egg + 1 oz (28g) low-fat cheddar = 13g protein
1 oz (28g) soy nuts = 12g protein
And this could look like:
boiled egg +
roasted chickpeas smoked salmon
turkey pepperoni
string cheese deli ham & flavored
mustard dip Greek yogurt
Once you’re able to eat a wider variety of foods and are able to
add more nutrients than *just protein*, it’s time for the
magical combo: protein AND fiber. Fiber keeps you full and
stabilizes blood sugar. Not to mention, it helps to tackle that
nagging constipation too.
25 High-protein + fiber snack
combinations for maximum nourishment
(>10g protein)
2 oz (56g) deli chicken + ½ cup (50g) cucumber slices =
12g protein
¾ cup (170g) skyr yogurt + ¼ cup (40g) blueberries =
13g protein
1 boiled egg + ½ cup (60g) steamed green beans = 10g
protein
1 oz (28g) roasted chickpeas + 1 oz (28g) cheddar
cheese = 12g protein
2 oz (56g) tofu cubes + ¼ cup (50g) cherry tomatoes =
11g protein
1 oz (28g) turkey pepperoni + ½ cup (40g) sliced bell
pepper = 12g protein
½ cup (113g) cottage cheese + ¼ cup (50g) sliced
strawberries = 13g protein
2 tbsp (30g) almond butter + ½ pear (50g) = 11g protein
½ protein bar (30g) + ½ cup (50g) sliced apple = 11g
protein
1 oz (28g) mozzarella balls + ¼ cup (50g) raw zucchini
sticks = 11g protein
2 oz (56g) deli turkey + ½ cup (60g) shredded carrot
salad = 13g protein
½ cup (113g) Greek yogurt + ¼ banana (30g) + flaxseeds
= 12g protein
1 oz (28g) dry-roasted edamame + baby carrots (50g) =
12g protein
25 High-protein + fiber snack
combinations for maximum nourishment
(>10g protein)
1 oz (28g) cottage cheese + 1 Wasa crispbread (12g) =
12g protein
½ cup (113g) ricotta + 1 tbsp ground flaxseed + ¼ cup
raspberries = 12g protein
1 oz (28g) seitan + cucumber + mustard = 11g protein
½ cup (113g) high-protein yogurt + kiwi slices (50g) =
12g protein
2 oz (56g) deli ham + ½ cup (40g) chopped lettuce +
vinegar = 13g protein
1 oz (28g) tuna + ¼ avocado (30g) + cherry tomatoes =
13g protein
1 boiled egg + ½ cup (40g) baby spinach = 10g protein
1 oz (28g) chickpea pasta (pre-cooked, cold) + feta
crumbles = 12g protein
½ cup (113g) egg white salad + radish slices (30g) = 13g
protein
1 oz (28g) salmon pouch + cucumber slices = 13g
protein
2 tbsp (30g) hummus + roasted red pepper strips (50g)
= 10g protein
½ cup (113g) tofu + ½ cup (50g) roasted Brussels
sprouts = 12g protein
And this could look like:
Protein Fiber
1 egg = 6g protein 1/2 cup blueberries -
1.8g fiber
1/2 cup cottage 2 oz = 0.5g fiber
cheese = 13g protein
2 oz (56g) shredded 1/2 avocado = 5g fiber
chicken = 14g protein
1/2 cup (113g) low-fat 3 mini bell peppers =
Greek yogurt = 12g 3g fiber
protein
2 oz (56g) canned 1/2 apple = 3g fiber
tuna = 13g protein
1/2 cup edamame = 1/2 cup sauteed
9g protein spinach = 3g fiber
2 oz (56g) cocktail 1/2 cup cherry
shrimp = 12g protein tomatoes = 1.5g fiber
7 Protein & Fiber Pairings
egg sautéed tuna apple
spinach + mixed greens,
scallions and
seasoning
cottage cucumber slices edamame bell peppers
cheese + salt & pepper
Greek yogurt blueberries cocktail cherry
shrimp tomatoes
shredded avocado
+ mayonnaise/blended
chicken cottage cheese and taco
seasoning
Gentle reminder about portion size
If the amounts in these examples look overwhelming, we get
it. Remember that everyone’s portions look different, tune into
your body’s fullness cues and follow your surgeon’s guidelines.
10 Tips to nip grazing in the bud
1. Build gentle structure into your day. A flexible meal
and snack rhythm helps you feel anchored without
feeling restricted.
2. Make protein your priority. Leading with protein can
help you feel fuller, longer and keep cravings at bay.
3. Stay hydrated, not overwhelmed. Sip consistently
between meals.
4. Create an environment that supports your goals. Keep
nourishing snacks visible, and keep old grazing go-tos
out of reach.
5. Portion snacks ahead of time. Having grab-and-go
options ready reduces impulse eating and makes you
feel more prepared.
6. Practice conscious eating, not perfect eating. A food
tracker, a sticky note, or a mental check-in: whatever
helps you stay aware without guilt.
7. Pause before you reach. Give yourself 3–5 minutes to
ask: “What am I really needing right now?”
8. Soothe your senses in other ways. Herbal tea, fresh air,
a warm bath. Small sensory swaps can go a long way.
9. Plan satisfying snacks like mini meals. Think protein +
fiber + flavor. Not just a bite, but something that
actually hits the spot.
10. Progress, not perfection. You’re not meant to get it
right 100% of the time. Self-compassion helps more
than self-criticism ever will.
Loved this guide? Then you may
wanna grab 1 (or more!) of these:
6 Books to stay on track
after bariatric surgery
The Bariatric The Big Reset My Bari Tale
Blueprint to tackle weight to document your first
for the ultimate guide regain and long year after surgery
after surgery weight stalls
Bari Tasty Puréed & Bari Tasty Bites Bariatric Journal
Soft Foods for guilt-free bariatric to keep yourself
to get easy high- recipes that taste accountable and
protein recipes for the good stick to the basics
first stages
