Do You Still Need Protein Shakes after Bariatric Surgery?
If you’ve had bariatric surgery, you might be wondering: “Do I still need protein shakes?” The short answer? In most instances, protein shakes are not needed beyond the healing phase after metabolic and bariatric surgery.
There are some cases when protein shakes might be utilized to curb a sweet tooth or in place of a coffee creamer. Which is a good use of the word “supplement” – it’s supplementing food based protein instead of the main intake of protein.
Protein shakes can be so convenient and it’s easy to begin relying on them instead of meal planning, and that is where the rubber meets the road. When they are less of a supplement and more of a feature, it’s time to reassess!
Once you’re past the initial recovery diet, focusing on food-based protein is best to keep hunger in check and get the most out of your surgical tool. Let’s break down why—and what to do instead.
Why Protein is Essential after Bariatric Surgery
Protein is a key part of your bariatric success story. It helps with:
Healing & muscle maintenance – Essential for post-op recovery and long-term weight maintenance.
Metabolism support – Keeps your body burning fat while preserving lean muscle.
Hunger control – Helps you stay full and avoid cravings.
The American Society for Metabolic and Bariatric Surgery (ASMBS) recommends a minimum of 60 grams of protein per day for bariatric patients.
So how should you be getting your protein after bariatric surgery? Let’s talk about food vs. protein shakes.
Why Food Based Protein is Better than Protein Shakes
While protein shakes may have been your go-to during the healing phase, they aren’t the best long-term solution. Here’s why:
Food keeps you full longer – Lean protein (like chicken, turkey, fish, or eggs) stays in your pouch longer, helping you feel satisfied.
Liquid protein leaves too fast – Protein shakes pass through quickly, which can lead to hunger spikes and increased snacking.
More complete nutrition – Lean meats provide all the essential amino acids your body needs, while protein shakes may not offer the same quality of nutrition.
That’s why planning ahead for food-based protein is key to staying on track with your bariatric goals.
How to Hit Protein Goals with Food
Hitting 60 grams of protein per day is easier than you think! If you can eat 3 ounces of lean protein at each meal, you’ve got it covered.
By focusing on whole foods, you’ll maximize the benefits of your surgery, stay full longer, and reduce the urge to snack.
Need help with meal planning?
If you’re looking for easy meal ideas and practical ways to hit your protein goals, I’ve got you covered!
I find that I am eating the same things over and over.
Do you have a 3 or 4 week meal plan for breakfast, lunch and dinner that would give me the protein I meed and that is kosher, no pork or shellfish.
Premier Access has a few different features for meal plans. Every Season I change the pre-written menus to about 10 PDF menus that reflect the time of year. Half of them are “Dinners only” for those who prefer their same breakfasts and lunches. The other half is a “Full Menu” that has breakfast, lunch and dinner. It’s possible the menu is Kosher but since they aren’t written with that in mind some meals would need to be modified. I give each meal a number and each item on the grocery list has the number of the recipe is goes with so it’s easy to cross off if you aren’t making the recipe. Another option members use is the Menu Builder which allows them to make their own menus. This might be easier to ensure you have a meal plan without pork or shellfish. That feature is available inside Recipe Access or Premier Access. I hope that helps!