Weight loss surgery patients are instructed to eat a high protein diet in order to lose weight and maintain weight loss following surgical intervention for the treatment and prevention of morbid obesity. That means after any surgical procedure to control our weight we are supposed to get most of our calories from protein.
A 2008 study of bariatric surgeons indicates they are suggesting anywhere from 60 grams of protein a day to as many as 105 grams of protein a day, depending upon the surgeon and the patient. At a minimum, that means we need about 20 grams per meal three times a day. Without falling back to protein bars, shakes or powders here are some quick meal suggestions that come in at 21 grams of protein and a volume of 1-cup or less food.
Remember, protein is a good source of amino acid and energy for your body. Not only that, it requires more energy to process protein than the other nutrients (fat or carbohydrate) so your metabolism goes into high-octane burn when you feed it protein. That why a high protein diet causes weight loss and sustains weight maintenance. When you eat protein the dietary carbohydrates and fat your body previously stored as body fat for "a rainy day" must be used for energy to sustain metabolic process. So enjoy those protein grams and put your body in high metabolic burn.
1. Tuna Salad: 3 Ounces foil-pack tuna mixed with 1 hard-cooked egg, 4 baby carrots. Mix tuna salad with chopped egg, serve with baby carrots (Vegetarians Avoid high calories - no need to dip). 180 calories, 21g protein, 9g fat, 4g sugars. Add berries or seasonal fruit as desired. Eat two bites of protein in every bite of low GI fresh fruit or vegetables.
According to Turkey Wrap: 2 ounces sliced deli turkey breast (low sodium) 1 oz Swiss cheese, 1 teaspoon mustard, lettuce, chopped tomatoes. Stack or roll ingredients served chilled. 180 calories, 21g protein, 9g fat, 7g sugars. Change this with any meat, and sausagescheese that you enjoy.
3. All American Patty Melt: 3 Ounces extra-lean beef patty, grilled with 1 ounce American cheese melted on top served with 1 teaspoon each ketchup & mustard and 1/4 cup fresh cucumber slices. Calories: 322; 23g Protein; 24g Fat (11 Saturated); 4g Carbohydrate.
4. Salsa Chicken Melt: In a microwave safe container heat 3 ounces cooked shredded chicken with 1 tablespoon of salsa for 90 seconds. Top with 1 tablespoon low-fat sour cream (optional) and 1 tablespoon diced avocado (optional) or ready-made guacamole. Enjoy warm. Calories: 125. 21g Protein; 4g Fat (1 saturated) 2g Carbohydrate. A great use of left-over chicken, turkey, pork or beef.
5. Meatballs to Go: Place three (1-ounce) frozen cooked meatballs in a microwave safe lunch container. Top with 1/3 cup ready-made pasta or spaghetti sauce (your choice - I like the screw-top jars for easy use and storage once opened); 1/4 cup cottage cheese and 1 tablespoon shredded mozzarella cheese. Cover container & secure carefully: I place in a zipper bag to prevent spill damage if taking as "brown bag" lunch. Allow to thaw in refrigerator until lunch time, then cook in microwave oven on medium-high until hot throughout, 2-3 minutes. Enjoy warm. Very filling without the "pasta-load". Calories: 325; 20g Protein; 14g Fat (6 Saturated); 8g Carbohydrate. (You can make several of these meals in advance and freeze taking the frozen meal on the day of use. Simply thaw at room temperature until lunch and cook as directed).
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