Protein Power: A Step-by-Step Guide to Supercharging Your Protein Intake with These 5 Pantry Essentials

August 12, 2024

Protein is made up of amino acids, which are the building blocks of life. When you consume protein power rich foods, you're providing your body with the necessary tools to build and repair muscles, bones, and other tissues. This is especially important for individuals who have undergone bariatric surgery to support the healing process and minimize muscle loss.

The recommended daily protein intake after bariatric surgery varies depending on the type of surgery and individual factors. However, most healthcare providers recommend a minimum of 60-80 grams of protein per day, with some individuals requiring up to 100 grams or more.

So, how can you achieve your protein goals after bariatric surgery?

Here are some effective strategies to get you started:

Aim to include a significant source of protein in every meal, such as lean meats, fish/shellfish, eggs, high-protein yogurt, tofu, and legumes. Some examples of protein-dense foods include:

Switching up recipes and cooking methods can help keep your diet interesting and prevent boredom. Try incorporating protein-rich ingredients like hummus, bone broth, Greek yogurt, cottage cheese, ricotta, nut butters, or eggs into some of your favorite dishes for an extra boost of protein.

If permitted in your plan, snacking between meals can help you meet your daily protein needs. Having pre-planned/pre-portioned snacks can also help prevent grazing between meals or overeating at meals. Here are some examples of high-protein snacks:

• Hard-boiled or deviled eggs: 2 whole, 12-14 grams of protein

• Protein balls or bars, 10-25 grams of protein

• Cottage cheese with cinnamon and vanilla extract, ½ cup, 11 grams of protein

• Seasoned edamame, ½ cup, 9 grams of protein

• Nuts, 1 ounce (about a handful), 5 grams of protein

• In a hurry? Roll up some deli turkey or ham, 1 ounce, 6-7 grams of protein

 Although it’s always best to prioritize real food, protein shakes can be a convenient way to boost your protein intake, especially when you're short on time or struggling to get enough protein from whole foods alone. Look for whey (or plant-based) protein supplements that are low in sugar and fat.

Here are 5 protein-rich items you should have in your pantry:

1. Canned Fish: Canned tuna and salmon are excellent sources of protein, containing about 25 grams per 3-ounce serving. Look for brands that are low in mercury and BPA-free.
2. Quinoa: Quinoa is a complete protein that contains all nine essential amino acids. It's also a great source of fiber and minerals like iron and magnesium.
3. Almond Butter: Almond butter is a tasty and convenient source of protein, containing about 4 grams per tablespoon. Look for natural brands that are free from added sugars and oils.
4. Chickpeas: Chickpeas are a high-protein legume that can be used in a variety of dishes, from salads to hummus.
5. Chia Seeds: Chia seeds are a complete protein source that can be added to things like protein balls, yogurt, or shakes for an extra boost of 4-5 grams of protein per ounce. They are also rich in omega-3 fatty acids, fiber, and various essential minerals.

Consult with a registered dietitian

If you’re struggling to get enough protein power in your diet, consider consulting with a dietitian who specializes in bariatric nutrition. They can provide guidance and help you create a personalized meal plan that meets your unique dietary requirements.

As you navigate your post-bariatric surgery journey, it's essential to prioritize protein for optimal recovery and weight loss. By incorporating these strategies into your daily routine, you'll be well on your way to meeting your protein needs and supporting your overall health and well-being. Stocking your kitchen with the best protein-rich ingredients is a great starting point, as it provides a solid foundation for building healthy meals. By incorporating these ingredients into your diet, you'll be providing your body with the necessary building blocks to repair and rebuild muscles, organs, and tissues.

Remember to start with small changes and experiment with new recipes until you find what works best for your protein power. For personalized guidance and support throughout your post-surgery journey, consult with a healthcare professional who can provide valuable insights and help you tailor your nutrition plan to your unique needs.

Jessica Ortwein, also known as My Bariatric RD on social media, is a Registered Dietitian.

ABOUT THE AUTHOR Jessica Ortwein, also known as My Bariatric RD on social media, is a Registered Dietitian dedicated to empowering individuals to achieve optimal health through nutrition. She is also the author of “Bariatric Cooking Made Simple”, a comprehensive cookbook that provides valuable guidance and recipes for individuals who are undergoing or have undergone weight-loss surgery. Her book is designed to help individuals navigate the challenges of post-operative nutrition and make healthy, sustainable lifestyle changes. Visit her website at www.cookingwithjessica.org to access a wealth of free resources and subscribe to her newsletter.

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