As a bariatric dietitian, one of the most common questions I’m asked after surgery is: “How will I manage to get enough protein in?”
Protein is vital after weight loss surgery. It helps you to heal and recover, preserves muscle mass, keeps your hair, nails and skin healthy, and helps you feel fuller for longer. The absolute minimum target is 60g of protein a day, though ideally we recommend a minimum 70 - 80g per day for optimal recovery and long-term health, especially for those who exercise.
This can feel daunting at first, especially when your stomach capacity is small. But with the right approach, you can meet your needs at every stage. Here’s a breakdown of how to reach your protein goals, from liquids to solid foods, with example daily menus to guide you.
Stage 1: The Liquid Diet
This phase usually lasts the first 2-3 weeks after surgery. At this point, your new stomach is healing, and you’ll only be able to tolerate liquids (i.e. anything thin enough to go up a straw - although the advice is not to use a straw as this encourages the swallowing of excess air).
The challenge here is that many liquids are low in protein. Water, tea and squash may hydrate, but they don’t help you hit your protein target. That’s why protein-fortified drinks are essential at this stage.
Tips for success:
- Look for protein waters or protein shakes that provide at least 20g protein per serving.
- Meal replacement shakes can also be useful, but always check the nutrition label - aim for at least 15g protein per serving.
- Avoid products high in added sugars, as these can slow recovery and contribute unnecessary calories.
Example day on the liquid diet (target ~60-70g protein):
- Breakfast: Smoothie made with skimmed milk (1/2 pint provides 10g protein), blended with fruit and low-fat yoghurt (extra 5g protein).
- Mid-morning: Protein water (20g protein)
- Lunch: Protein shake (20g protein)
- Afternoon: Soup made with milk or cream cheese and blended beans or lentils (~10g protein)
- Evening: Meal replacement shake (15g protein)This approach, or you could instead have around 3 pints of milk spaced through the day, provides a steady source of protein while also keeping you hydrated.
Stage 2: The Puréed Diet
After 2 weeks, most people move on to puréed foods. This usually lasts another 2 weeks. Texture is key: foods should be smooth and lump-free, like the consistency of thick yoghurt.
Protein remains the priority, but you can now begin adding in soft protein-rich foods.
Good choices include:
- Porridge made with milk (add a scoop of Greek yoghurt or protein powder if needed)
- Weetabix made with warm milk
- Scrambled eggs (soft and moist)
- Puréed meats such as blended mince with tomato pasta suauce or gravy
- Mashed fish with a light sauce and mashed peas
- Soups with added lentils or puréed chicken/fish
- Thicker smoothies with milk, fruit and yoghurt
Example day on the puréed diet (target ~70g protein):
- Breakfast: Porridge made with 250ml milk (10g protein) + 1/2 scoop protein powder (10g)
- Mid-morning: Greek yoghurt with mashed berries (15g)
- Lunch: Puréed cottage pie made with lean mince, carrots and mash (15g)
- Afternoon: Protein shake (20g)
- Evening: Scrambled eggs (1 egg = 6g) with puréed vegetables
- To drink: Protein water (20g protein)
At this stage, if you’re relying on milk instead of protein drinks or powders, reduce intake slightly (around 2 pints a day drunk mid morning and mid afternoon). Remember to leave 30 minutes between drinking and eating to avoid discomfort.
Stage 3: The Soft Diet
The soft stage usually starts around week 4 and lasts a week. Foods should be tender and easy to mash with a fork. This is where meals begin to feel more “normal.”
Good protein-rich soft foods include:
- Cottage pie with lean beef or turkey mince
- Soft fish with mashed potato and vegetables
- Minced chicken with tomato sauce
- Slow cooker meats or in a curry
- Soft cheese or cottage cheese with puréed fruit
- Omelettes with added cheese and vegetables
Example day on the soft diet (target ~70-80g protein):
- Breakfast: Soft scrambled eggs with cottage cheese (20g)
- Mid-morning: Protein shake (1 scoop whey protein) made with milk (25g)
- Lunch: Cottage pie made with lean beef and mashed carrots (20g)
- Afternoon: Smoothie with milk, yoghurt and banana (15g)
- Evening: Soft white fish with mashed potato and peas (20g)
At this stage, you might only need around 1 pint of milk daily (if you’re not having protein drinks). Again, keep fluids separate from meals to avoid filling up too quickly and remember to chew each mouthful of food around 20 times before swallowing.
Stage 4: Soft & Crispy Foods
By week 5, you can usually begin introducing more varied textures, including a combination of soft and slightly crispy foods. This is when your diet starts to resemble a long-term healthy eating pattern.
Good protein choices include:
- Chicken or turkey strips or wafers with roasted vegetables
- Breadsticks or crispbreads with low-fat hummus or cottage cheese plus carrot batons
- Lean mince dishes (bolognese, chilli)
- Tuna with light mayo and crackers
- Eggs in any form with chopped peppers
- Pulses like chickpeas and lentils in curries or stews
Example day on the soft & crispy diet (target 70-80g protein):
- Breakfast: Greek yoghurt with nuts and berries (20g)
- Mid-morning: Protein water (15g)
- Lunch: Chicken and vegetable stew with lentils (25g)
- Afternoon: Breadsticks and carrot sticks with hummus and cottage cheese (15g)
- Evening: Salmon fillet with roasted vegetables and quinoa (25g)
By this point, your protein should mostly come from food rather than protein drinks or milk, although protein supplements are still useful if you’re struggling to meet your target.
Fruit, Vegetables, and Micronutrients
From day one, it’s important to include fruit and vegetables, often in the form of soups or smoothies at first. Blending fruit with yoghurt and milk is a great way to combine fibre, vitamins, and protein.
As you progress, build up to including vegetables at every meal. Alongside protein, a complete multivitamin is essential after bariatric surgery.
For the first 4 weeks, this should be in chewable or spray form, as tablets may be difficult to swallow. Speak to your dietitian for more information on this.
Summary
Meeting your protein target of at least 60g per day (ideally 70-80g) after bariatric surgery is crucial for recovery and long-term success. Starting with protein waters and shakes, then gradually moving to puréed, soft, and eventually normal textured foods, will help you achieve this step by step.
Remember:
- Prioritise protein at every meal - eat this part first
- Space your fluids 30 minutes apart from meals.
- Include fruits and vegetables daily, starting with soups and smoothies.
- Take your multivitamin consistently.
With planning, variety, and the right food choices, hitting your protein target is not only possible, but it will help you feel stronger, recover faster, and support your health for years to come.