The Food Matrix

New to cooking healthy nutritious meals and stuck for ideas?

Give the Food Matrix a whirl!

Create a meal using an item from each section below:


  • 1 small fillet or, less often
  • Small tin of wild 
  • Line caught sustainable white or oily fish e.g Salmon, Sardines, Mackerel 
  • 1 handful of non-processed meat e.g cooked chicken, beef  or lamb
  • 1-2 handfuls of cooked lentils, chickpeas or beans 
  • 1-2 organic free-range eggs


VEGE (non-starchy):

  • Leafy greens - the darker the better e.g spinach, kale, rocket or lettuce 
  • Salad vegetables e.g cucumber, tomato, celery, capsicum, shredded beetroot, cabbage and carrot
  • Roasted vegetables e.g beetroot, pumpkin, carrot, cauliflower, brussel sprouts. 
  • Steamed or stir-fried vegetables e.g broccoli, carrot, capsicum or snowpeas



  • 1-2 handfuls of baked or steamed potatoes or sweet potato
  • A cob of fresh corn
  • 1-2 handfuls of brown rice, quinoa, millet, amaranth or buckwheat.



  • 1 handful of nuts and seeds e.g almonds, walnuts, sunflower seeds, sesame seeds. 



  • Herbs 
  • Chilli
  • romatics such as garlic 
  • Lemon juice 
  • Apple cider vinegar 
  • Homemade Vinaigrette 
  • Hummus
  • Sprouts 
  • Sea Vegetables 


Because the surface area and routing (if you’ve had a Bypass) of your stomach has now changed, you can no longer absorb the same levels of nutrients from your food as before. That’s why it’s uber important to take a high-dose multivitamin designed especially for people who have had bariatric surgery - like My New Tum™ MULTI!

We hope you found this helpful. Big thanks to Dr Libby for sharing.


Got questions? We love 'em.
Get in touch here.
Back to blog