Would love your thoughts, please comment at the end of the post!
A client who had her gastric sleeve bariatric surgery in Mexico asks:
Is it OK to supplement meals with protein shake (6 months after bariatric surgery, especially when one in busy; it is just easier for me to have a shake for lunch or dinner while I go between meetings)?
“Yes, that’s fine. If you’re having a busy day, then a planned protein shake is a good way to get some energy (calories), protein, and at least some vitamins/minerals. I do recommend limiting them to once a day though. If you’re having two or three protein shakes on a regular daily basis when your 6 months out from surgery, you are probably not getting enough of a variety of nutrients. Whole foods like fruits, vegetables, whole grains, meats, nuts/seeds provide your body with antioxidants, phytonutrients, and fiber that are usually lacking in protein drinks.
If you find yourself regularly downing a protein drink during the day instead of a meal, focus on incorporating fruits/vegetables into your snacks. Examples of this could be 1/2 banana and string cheese, an apple and peanut butter, cucumber slices and 1/2 cup cottage cheese.”
Additional Protein Sources Post Bariatric Surgery
So, I am going to give you guys some protein options for post-op anywhere for being around from 2 to 4 weeks after surgery to 2 years out and we will kind of make out a differentiation here as we go.
Let’s start with the string cheese or any other single package cheeses.
- This is about an ounce and ranges anywhere from 5 to 8 grams of protein.
- You don’t have to get fat-free.
- Most people can tolerate some cheese around week 3 to 4 if they take small bites and that is a very good option.
This is tofu. I always get comments about how gross it is but it really depends on how you make tofu. It just really takes the flavor of whatever you are cooking it with or the sauces you add to it. So, this about a 3-ounce portion about the size of a deck of cards.
- It does not look very appetizing but it just depends on what you are flavoring it with.
- I will always add some steamed vegetables.
- Add some kind of sauce on it — marinade or teriyaki and my kids actually love it.
- It just depends on what you do with it.
Next is yogurt. This is an Icelandic yogurt.
- It has higher protein content.
- It has got 6 grams (of protein) in one serving (which is 5 ounces). This is one of the yogurts I used in my recent posts. So, this is again a great option… again 5 ounces.
- Most of the people can tolerate it maybe around a month into post-op.
Peanut and Almond Butter
This is my favorite. It is super expensive but it is very good.
- Two tablespoons of nut butter have anywhere from 5 to 7 grams of protein.
- Most of them will have close to 7 grams.
Next, I got some refried beans. These are black beans but you can do for any kind of refried beans.
- Do look for a vegetarian or low-fat option as you can see this has a bit of fat and 8 grams of protein for half a cup.
- One of my favorite things to do post-op is to have people have anywhere from a third to half a cup of beans melted with a bit of cheese on top just like in this picture.
- Throw in a bit of hot sauce if you like and you have got a nice little meal that has anywhere from 8 to 12 grams of protein in it depending on how much cheese you put there in it.
And last, another thing that I like is kefir. If you have never had it before, it basically tastes like yogurt. It is just thinned out a little bit.
- This is really good to help those probiotics in your body to help with good gut function.
- And this is a pretty good protein source as well. Serving is 1 cup. You can see it there… 150 calories… They can have different levels of calories. This one has sugar in it. And you can see it is 20 grams there because this is flavored but you can get lighter ones as well. But it has 11 grams of protein in it.
- That’s a little bit more protein than a typical cup of milk which has just 8 grams of protein in it.
So, these are all good protein options. Once again, most of them are really well tolerated around week 3 to 4, post-op.”