Help -- need some ideas for protein and menu!!!
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| Hello everyone, I'm a little over 10 weeks post-op and I'm really having a hard time getting all of my protein in. Two reasons -- I find that I'm not hungry all day long. I try my hardest to eat at least 3 meals/day with 2-3 snacks thrown in there, but some days that just doesn't happen and it's a real chore getting 70 grams of protein in. My other problem is that I'm a really picky eater. I know that shouldn't be an excuse, but that's just how I am unfortunately. Since having gastric bypass surgery, I have made a decent effort to try new things, but there are just certain things that I still just don't care for. I know that this is my new life and I have to use my "new tool" properly to make it work, but some days it's really hard (as I'm sure you can all attest to). It's gotten so bad that I've actually started losing my hair already! I know that I need to do something -- and soon! I am wondering if you wouldn't mind sharing some of your daily menus with me. I'd love to expand my menu selections, and would love to hear some of your ideas. Please share! Thank you! Michelle Dr. Boe / Gastric Bypass / Langhorne, PA Consult - 2/23/09 PATs Passed – 4/15/09 PATs Weight – 271 lbs. Surgery – 4/30/09 7/11/09 – 214 lbs. http://www.shellysweightlossjourney.blogspot.com |
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Here are some great sources of protein. Try new things too - tastes change after surgery drastically! You can always supplement with shakes to get you to your goal
Cottage cheese
greek yogurt (can be mixed with instant pudding mix, fruit, preserves, jello crystals etc or used as sour cream)
ricotta (can be mixed with splenda and cinnamon, instant pudding mix, fruit, preserves, tomato sauce, etc)
milk
cheese
lean meats
eggs
Hope that this helps! I post a daily menu thread (Sticking to the Basics) if you want to check it out for ideas - I also host a cooking class once a month and post the recipes - they are up from sunday of this week.
Liz
Cottage cheese
greek yogurt (can be mixed with instant pudding mix, fruit, preserves, jello crystals etc or used as sour cream)
ricotta (can be mixed with splenda and cinnamon, instant pudding mix, fruit, preserves, tomato sauce, etc)
milk
cheese
lean meats
eggs
Hope that this helps! I post a daily menu thread (Sticking to the Basics) if you want to check it out for ideas - I also host a cooking class once a month and post the recipes - they are up from sunday of this week.
Liz
Well it would help if we knew what you did/did not like.
I didn't not read through all of Liz's suggestions....here are my staples still to this day:
String cheese (6-7gm per string cheese. I normally have two for about 14gm as a snack)
Greek yogurt 12-15gm per 6 ounces. I mix mine w/ splenda and frozen berries
Ricotta cheese (part skim) about 7gm per 1/4 cup. You might only get in 1/4 cup at this point - I eat 1/2 cup now I sweeten w/ splenda and cinnamon for a rice pudding flavor
Here's a quick menu:
B: One egg w/ one slice cheese: 10gm
S: 1/2 cup ricotta 14gm
L: 2 ounces turkey deli meat rolled on one string cheese: 18ish gms
S: 6 ounce greek yogurt 15gm
D: 3 ounce hamburger w/ cheese: 25ish gms
S: SF fudge pop: 3gm
Total: 85gm (the totals will change based on the deli meat/hamburger size/quality/amount but there's still plenty of wiggle room to get in your 70gm, which was also my goal early out)
As far as eating and being hungry - you are NOT gonna be hungry for awhile. They cut nerves in your stomach and it takes time for them to grow back. You need to learn to eat by the clock. Also...up until probably 8 mos or so all of my snacks and meals were all the same size. I called them "snacks" and "meals" just for the sake of planning...but they were all about 1/4 cup to 1/2 cup in size.
It takes a lot of planning....try cooking up chicken breasts (or whatever protein you like) in one big batch one day of the week...cut up and put into single serving sizes to grab and go. I pack all my yogurts on one day already w/ splenda and berries added to grab...same thing w/ the ricotta cheese. I measure it out and put it into individual containers. I'll even pre roll deli meat and cheese on some weeks. Then, when I planning meals/snacks and packing for work or going out I just grab a container of each and throw it in my bag with a few bottles of water.
It does get easier....but it takes a LOT of practice.
Pam
I didn't not read through all of Liz's suggestions....here are my staples still to this day:
String cheese (6-7gm per string cheese. I normally have two for about 14gm as a snack)
Greek yogurt 12-15gm per 6 ounces. I mix mine w/ splenda and frozen berries
Ricotta cheese (part skim) about 7gm per 1/4 cup. You might only get in 1/4 cup at this point - I eat 1/2 cup now I sweeten w/ splenda and cinnamon for a rice pudding flavor
Here's a quick menu:
B: One egg w/ one slice cheese: 10gm
S: 1/2 cup ricotta 14gm
L: 2 ounces turkey deli meat rolled on one string cheese: 18ish gms
S: 6 ounce greek yogurt 15gm
D: 3 ounce hamburger w/ cheese: 25ish gms
S: SF fudge pop: 3gm
Total: 85gm (the totals will change based on the deli meat/hamburger size/quality/amount but there's still plenty of wiggle room to get in your 70gm, which was also my goal early out)
As far as eating and being hungry - you are NOT gonna be hungry for awhile. They cut nerves in your stomach and it takes time for them to grow back. You need to learn to eat by the clock. Also...up until probably 8 mos or so all of my snacks and meals were all the same size. I called them "snacks" and "meals" just for the sake of planning...but they were all about 1/4 cup to 1/2 cup in size.
It takes a lot of planning....try cooking up chicken breasts (or whatever protein you like) in one big batch one day of the week...cut up and put into single serving sizes to grab and go. I pack all my yogurts on one day already w/ splenda and berries added to grab...same thing w/ the ricotta cheese. I measure it out and put it into individual containers. I'll even pre roll deli meat and cheese on some weeks. Then, when I planning meals/snacks and packing for work or going out I just grab a container of each and throw it in my bag with a few bottles of water.
It does get easier....but it takes a LOT of practice.
Pam
Instead of complaining that the rosebush has thorns, be happy that the thorn bush has roses. 
do you like pudding? if you do take your fave flavor (sugar free of course) and 2 cups of milk and a block of fat free cream cheese and dump it all into the blender. I like to use Vanilla, lemon, and cheese cake flavors for this, but any work... I just like those because it tastes like cheese cake hehehe... but cream cheese has 7 grams of protein per tablespoon.
But tell us what you don't like and I am sure we will find something for ya!
Thank you all for the suggestions. Part of my pickiness includes not liking any seafood or fish. I'm also not a huge dairy lover, so cottage cheese is out. I like other cheeses, but not cold. I'll melt cheese on just about anything, but don't really care for string cheeses.
I'm trying to experiment with new things each week, but as you all probably know, eating healthy costs money!! It's amazing how much more it costs to feed your body good, healthy food!!
I try to do a weekly run to Trader Joe's for some of my staples (greek yogurt, sugar-free spaghetti sauce, etc.).
I find it very limiting finding sugar-free or low-sugar foods in my regular grocery store. Being so early out, I'm still sticking to the 2 grams of sugar rule and not breaking from that. I know that some of the foods include natural sugars and that's OK, but I'm really trying to be safe.
Thanks again,
Michelle
I'm trying to experiment with new things each week, but as you all probably know, eating healthy costs money!! It's amazing how much more it costs to feed your body good, healthy food!!
I try to do a weekly run to Trader Joe's for some of my staples (greek yogurt, sugar-free spaghetti sauce, etc.).
I find it very limiting finding sugar-free or low-sugar foods in my regular grocery store. Being so early out, I'm still sticking to the 2 grams of sugar rule and not breaking from that. I know that some of the foods include natural sugars and that's OK, but I'm really trying to be safe.
Thanks again,
Michelle
Michelle,
There are plenty of good alternatives out there... even if you don't like fish (which has become a staple for me... tastes really DO change after surgery). Vegetarians can succeed on this plan, so you just have to get a bit creative. Try some of the tofus - purchase by texture (silken/custard to extra-firm) and add them to a recipe wherever it calls for a meat or fish. Or mix the silken tofu with fruit for a high-protein and delicious custard.
I really enjoy sugar-free pudding (i'm allergic to aspartame and saccharine - so only do Splenda, which limits the varieties) with Cool Whip free and fresh fruit. Makes an awesome parfait and does add protein.
Another staple for me is high-protein chicken salad. When we get a rotisserie chicken for the family, I take a breast and dice it, then mix it with greek yogurt, chopped chives, garlic powder and a little salt and pepper. Sometimes I toss in some diced cucumbers, as well. Or i use a little mustard too... Using the yogurt instead of mayo gives a huge protein boost, with no added fat, and it tastes REALLY good. A chicken breast gives me at least 2 meals when I do it this way.
Trader Joe's, as much as I love them, are expensive for a lot of things. You don't say what area you're in, but I'd bet that many of the things you're looking for are carried by a local grocer... aroudn here, I can find the greek yogurt, Don Pepinos spaghetti sauce (sugar free and GOOD), and most other things at Acme, Genuardis, Giant, and Wegmans. If they aren't, don't be shy about asking them to stock them! most places are willing, especially if you let them know you're a regular customer who's being forced to go elsewhere.
Check out www.bariatriceating.com as well - they have some awesome recipes over there that might give you some good ideas.
Karen
There are plenty of good alternatives out there... even if you don't like fish (which has become a staple for me... tastes really DO change after surgery). Vegetarians can succeed on this plan, so you just have to get a bit creative. Try some of the tofus - purchase by texture (silken/custard to extra-firm) and add them to a recipe wherever it calls for a meat or fish. Or mix the silken tofu with fruit for a high-protein and delicious custard.
I really enjoy sugar-free pudding (i'm allergic to aspartame and saccharine - so only do Splenda, which limits the varieties) with Cool Whip free and fresh fruit. Makes an awesome parfait and does add protein.
Another staple for me is high-protein chicken salad. When we get a rotisserie chicken for the family, I take a breast and dice it, then mix it with greek yogurt, chopped chives, garlic powder and a little salt and pepper. Sometimes I toss in some diced cucumbers, as well. Or i use a little mustard too... Using the yogurt instead of mayo gives a huge protein boost, with no added fat, and it tastes REALLY good. A chicken breast gives me at least 2 meals when I do it this way.
Trader Joe's, as much as I love them, are expensive for a lot of things. You don't say what area you're in, but I'd bet that many of the things you're looking for are carried by a local grocer... aroudn here, I can find the greek yogurt, Don Pepinos spaghetti sauce (sugar free and GOOD), and most other things at Acme, Genuardis, Giant, and Wegmans. If they aren't, don't be shy about asking them to stock them! most places are willing, especially if you let them know you're a regular customer who's being forced to go elsewhere.
Check out www.bariatriceating.com as well - they have some awesome recipes over there that might give you some good ideas.
Karen
Hi! I am also kind of picky and now 10 weeks post op. I don't like seafood at all. I used to eat tuna pre-op and since surgery even tuna is gross to me.
When I really need protein I have cream of wheat (whole grain) cooked with milk. when it cools down a little I add 1 scoop of "any whey" protein powder. I find that you can't taste the protein powder at all and this 1 cup serving is 31 g protein.
Another staple (as Pam mentioned) is string cheese, yogurt and sugar free pudding.
I also will have carnation instant breakfast (no sugar added) with non fat milk, which is good and is 12 g protein.
Good luck with getting more in!
When I really need protein I have cream of wheat (whole grain) cooked with milk. when it cools down a little I add 1 scoop of "any whey" protein powder. I find that you can't taste the protein powder at all and this 1 cup serving is 31 g protein.
Another staple (as Pam mentioned) is string cheese, yogurt and sugar free pudding.
I also will have carnation instant breakfast (no sugar added) with non fat milk, which is good and is 12 g protein.
Good luck with getting more in!
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