Protein After Bariatric Surgery: 
Shedding Light on 60-80 grams 

protein after bariatric surgery

You've probably heard the chant, "get your protein, get your protein, get your protein," and for good reason! Protein after bariatric surgery is key to a successful outcome.

Protein (pro) is the cornerstone of the bariatric diet because high pro foods take their time to digest and keep hunger pangs and cravings at bay. Plus, packing in enough pro prevents muscle loss and keeps your metabolism revved up.

But what does hitting the recommended daily goal of 60-80 grams actually translate to?

As a dietitian, I hear you loud and clear on the struggle to visualize it. But fear not, my friend! I’ve got you covered. I'm here to break it down for you and make sure you're hitting your target with ease.

At the start of your weight loss journey, high pro shakes are your go-to. It’s impossible to eat enough protein after bariatric surgery using whole foods.

So...

Early Post Op:
60-80 grams Looks Like

  • 3 shakes (20 grams protein each)

-OR-

  • 2 shakes (30-40 grams protein each)

As you add more high pro foods to your diet, you can slowly but surely say goodbye to the shakes. However, it doesn’t happen in one fell swoop. Transitioning from shakes to food is like a teeter totter. The more food you can eat, the less shakes you need to drink.

“Protein Collections”

To simply things, I’ve coined the term “protein collections.” It simply means the collective list of high pro foods you need to eat over the course of a single day in order to hit the goal. Think of it as your daily “must eat” priority list.

Simply eat all the foods on the list, in the amounts listed, and finish them by the end of the day… and you’re golden!

So to transition off of shakes...

Protein After Bariatric Surgery:
Using Only 1 Shake Daily

Following are examples of how to hit the minimum daily goal with use of just one daily shake (or bar). Eat the “protein collections” list first and foremost. (If you can’t do so, you still need a second shake). Add vegetables and fruits once you’re able to eat the entire collective list of high pro foods.

60-64 Grams 

  • Shake or bar (30g)
  • ¼ cup fat free refried beans (3g)
  • ¼ cup lowfat cheese (7g)
  • ¼ cup cottage cheese (7g)
  • 3 ounce salmon pouch (13-17g)

Sample Menu:

  • 9a: Shake
  • 12p: ¼ cup fat free refried beans with ¼ cup lowfat cheese melted on top
  • 3p: ¼ cup cottage cheese
  • 6p: Salmon pouch

Once you can add a little more volume and/or texture…

  • 9a: Shake: blend with ½ banana
  • 12p: ¼ cup fat free refried beans with ¼ cup lowfat cheese melted on top. Top with pico de gallo and 1/8 avocado
  • 3p: ¼ cup cottage cheese; sprinkle with blueberries
  • 6p: Salmon pouch; serve over salad greens. Add diced celery, onions, tomatoes. Top with a squeeze of lemon or lime.

64 Grams 

  • Shake or bar (30g)
  • 1 oz turkey lunchmeat (7g)
  • 1oz part skim mozzarella string cheese (7g)
  • 1 hard boiled egg (6g)
  • 6-8oz nonfat greek yogurt (14g)

Sample Menu:

  • 9a: Shake
  • 12p: Roll 1 ounce deli turkey around 1 string cheese (Dip in hummus).
  • 3p: 1 hard boiled egg
  • 6p: Greek yogurt; sprinkle with cinnamon

Once you can add a little more volume and/or texture…

  • 9a: Shake. Blend vanilla shake with cucumber, greens, and powdered peanut butter for a “green shake.”
  • 12p: Roll 1 ounce deli turkey around 1 string cheese (Dip in hummus). Eat with sugar snap peas, mini bell peppers, and/or cucumber rounds.
  • 3p: 1 hard boiled egg. Mash up with 1/8 avocado. Sprinkle with pepper or Everything but the Bagel seasoning.
  • 6p: Greek yogurt; Mix with unsweetened applesauce (eventually fresh apple, diced); sprinkle with apple pie spice.

64-67 Grams 

  • Shake or bar (30g)
  • 2 oz turkey lunchmeat (14g)
  • 1oz part skim mozzarella string cheese (7g)
  • 2.5 oz tuna pouch (13-17g)

Sample Menu:

  • 9a: Shake or bar
  • 12p: 2 oz turkey lunchmeat (spread with mustard)
  • 3p: 1 oz string cheese
  • 6p: Tuna pouch

Once you can add a little more volume and/or texture…

  • 9a: Shake: blend with ½ cup berries
  • 12p: 2 oz turkey lunchmeat (spread with mustard): roll in a lettuce leaf
  • 3p: 1 oz string cheese; eat with ¼-1/2 cup unsweetened applesauce (Eventually a fresh apple.)
  • 6p: Tuna pouch; mix with cooked green beans (Eventually eat with raw carrots, celery, cucumber...)

Get it?

Hitting Protein Goal WITHOUT Shakes

If you completely ditch the shakes, be sure to eat this much high pro food to hit the daily goal:

62 g Pro with Use of NO SHAKES or BARS:

  • ½ cup lowfat cottage cheese (14g) 
  • 1 hard boiled egg (6g) 
  • 6-8oz nonfat greek yogurt (14g) 
  • 1oz turkey lunchmeat (7g) 
  • 2oz chicken breast (14g) 
  • 1 reduced fat string cheese (7g) 

80-84 g Pro with Use of NO SHAKES or BARS: 

  • 2 oz lean Jennie-O turkey sausage (11g)
  • 3oz tuna, salmon, or chicken pouch (13-17g)
  • ½ cup nonfat or lowfat cottage cheese (14g)
  • 6-8oz nonfat or lowfat Greek yogurt (14g)
  • 1oz jerky (beef, turkey or salmon) (7g)
  • 3oz baked chicken (21g)

Mystery Solved!

Now you know how to hit the recommended daily protein after bariatric surgery.

Like these ideas? Want more?

Work with me and I can personalize them for you! Let's rock this protein challenge together!

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