Protein after Gastric Sleeve Surgery


Selection of protein sources in kitchen background, copy space

Three years after surgery, I have successfully lost and kept off 80 pounds.  The last 15 pounds don’t want to come off no matter what I do, but that is for another post.  My biggest struggle is finding the right amount of protein intake on a daily basis.  Many people say that they have about 30 grams a day once that are at or near their weight goals, however I find if I miss that range even for one day that within a few weeks I begin to experience hair loss once again. My body seems to feel comfortable at 50 to 60 grams of protein per day which means I usually start the day with a smoothie with whey protein, 2% milk, kale or spinach and some fruit.

Here are a list of 20 foods that I include in my weekly menu planning due to their high protein content.

#1.  Cottage cheese – a half a cup has 14 g of protein (try making pancakes with them – delicious!)
#2.  Greek yogurt – an 8 ounce serving has up to 15 g of protein depending on the brand (try to keep sugar content low)
#3.  Eggs – 1 large egg has 6 grams of protein (calories 60-80)
#4.  Cheese – 1 ounce has up to 8 grams of protein (yes opt for low fat versions whenever possible)
#5.  Milk – a glass of 2% mil has 8 grams of protein
#6.  Whey protein – an average of 23 grams of protein per scoop (my favorite brand is Unjury)
#7.  Lean ground beef – 3 ounces packs 18 grams of protein with around 150 calories
#8.  Boneless, skinless chicken breast – 3 ounces has 24 grams of protein
#9.  Turkey breast – 3 ounces also has 26 grams of protein (ground turkey has 21 grams in 3 ounces)
#10. Pork tenderloin – 3 ounces has 24 grams of protein
#11.  Scallops – 3.5 ounces has 15 grams of protein (only .5 grams of fat)
#12.  Shrimp – 4 ounces has 18 grams of protein (calories around 85-90)
#13.  Halibut – 3 ounces has 23 grams of protein (most fish as very high in protein and low in fat – average calories 90-120)
#14.  Canadian Bacon – 3 ounces has 15 grams of protein
#15.  Wild caught salmon – 3 ounces has 23 grams of protein (high in omega 3 fatty acids – average calories 150-170)
#16.  Lentils – 13 grams per 1/4 cup serving (if you make at home you can add spinach & other veggies to increase protein – calories around 100)
#17.  Peanut butter – 8 grams of protein in 2 tbsp servings
#18.  Edamame – 8 grams per 1/2 cup serving
#19.  Soba noodles – 3 ounce serving has 12 grams of protein
#20.  Quinoa – 1 cup offers 8 grams of protein (read more about quinoa vs. brown rice)

Don’t forget to follow the rules of protein first, veggies 2nd, fruit and other side dishes last.

bottom post
Previous articleHealthy Types of Rice
Next articleSausage Stuffing Recipe for Mushrooms


Please enter your comment!
Please enter your name here