Protein, protein, protein! We have it drilled into us by our dietitian that getting enough protein after weight loss surgery is crucial. But why? What’s all the fuss about — and how on earth do you actually hit your daily goal?
Let’s break it down.
💜 Why protein matters after WLS
When we lose weight, it’s not just fat we lose — it can be muscle too. Since the body can’t make or store protein, you need to get enough every single day to keep things humming along.
Adequate protein intake helps with:
- Maintaining lean muscle mass (keeping your metabolism firing)
- Repairing tissues and building strength
- Supporting immune function and recovery
- Regulating mood, sleep, and behaviour (hello serotonin, melatonin, dopamine)
- Helo slow down hair thinning and support brittle nails and sagging skin (common struggles after surgery)
In short: protein isn’t optional. It’s your new super power.
💜 How much protein is enough?
Your dietitian is your best guide here, but as a rough rule of thumb:
Women: 60–80g per day
Men: 80–100g per day
Or approx 1g per 1kg of body weight.
💜 What does protein look like on your plate?
Here’s a quick snapshot:
- 1 egg = 6g
- 100g Greek yoghurt = 10g
- 100g chicken breast = 27g
- 100g steak = 25g
- 100g chickpeas = 19g
- 100g lentils = 9g
- 1 scoop of My New Tum Whey Protein = 30g (most other brands approx 22g)
- 1 scoop of My New Tum Tasteless Protein = 15g (without changing taste or texture!)
*Quantities are approximate and intended as a guide only.
💜 How to actually hit your protein target
Getting 60–100g a day on a tiny tummy is tough, but here’s how to make it doable:
- Start with protein at every meal, then add veg, then carbs.
- Proffee (coffee + whey shake + tasteless) — that’s 45g protein before breakfast.
- Keep it light with yogurt, fish or tofu if dense meats fill you up too fast.
- Sneak it in — Tasteless Protein disappears into tea, coffee, soups, sauces, or even baking.
- Smart snacks — cheese slices, eggs, protein balls, or a protein hot choccie before bed (bonus: whey contains tryptophan for better sleep).
💡 Check out our WLS-friendly recipes — from pancakes to hot cappuccinos - to keep things interesting.
💜 Don’t forget fibre & fluids
We know protein is the star of the show after bariatric surgery, but if you only focus on shakes and meat, you might run into an uncomfortable problem — constipation 😬😬😬
Here’s why:
After surgery, it’s already harder to drink enough water.
A protein-only diet leaves out the fibre your gut needs.
Less fibre + less fluid = sluggish digestion.
The fix?
- Sip water allllll day — set reminders if needed. Even little sips add up.
- Add a little fibre at every meal. Think soft fruits like kiwifruit, berries, or tinned peaches, cooked veg like pumpkin or carrots, or even a few prunes for extra oomph.
- Sneak fibre into shakes. Add chia seeds, ground flaxseed, or even a spoonful of cooked pumpkin or avocado — they blend right in. (And if you haven’t tried avocado in your shake yet, stop what you’re doing and do that immediately!)
- Snack smart. Keep carrot sticks or cucumber prepped in the fridge and eat them before your protein snack so you don’t crowd out your protein but still get that fibre boost.
- Mix in plant proteins. Lentils, beans, and peas add both protein and fibre, ticking two boxes at once.
Think of it as balance: protein builds and repairs, fibre and fluids keep everything moving.
💜 Plant-based protein picks
Usually we think of protein as meat, fish, or dairy, but plant-based eaters have plenty of options too. Some of the best:
- Edamame beans (11g per 100g) - find 'em in the frozen section
- Quinoa (8g per cooked cup)
- Tofu or tempeh (17–20g/100g)
- Lentils (18g per cup)
- Chickpeas (15–18g per cup)
- Nuts & seeds (protein + healthy fats)
- Chia seeds (versatile + fibre bonus)
💜 Shakes vs real food — when to switch?
In the first few months after surgery, protein shakes are your lifeline. As your tummy heals and you move through the food stages, whole foods take the lead.
But shakes remain one of the easiest ways to hit your target — and Tasteless Protein makes it even simpler. Stir it into almost anything: tea, coffee, soup, sauces… no flavour, no grit, just protein without the fuss.
💜 Common protein Qs after WLS
-
What if I can’t tolerate protein foods?
Opt for lighter proteins (fish, tofu, yoghurt). If meat feels too heavy, shakes and tasteless scoops fill the gap. -
Are all protein powders suitable for bariatric patients?
Nope. Many are packed with sugar or fillers that upset sensitive tums. That’s why we made ours specifically for the needs of weight loss surgery patients. -
Can I use protein powder long-term?
Absolutely. Many people keep it as a daily habit years after surgery. I do too. -
What happens if I don’t get enough protein?
You risk muscle loss, fatigue, slower recovery, mood dips, and dreaded side effects like hair thinning. -
Is too much protein a problem?
Rarely, but balance matters. Stick to your dietitian’s advice and spread intake across meals. -
What if I’m never hungry?
Shakes and tasteless scoops are lifesavers — small volume, big protein.
💜 Why our proteins are whey better for WLS
We know the overwhelm of choosing a protein powder. That’s why we tried them all and built the ones that finally get it right:
- Whey Protein (30g per serve) – rich and creamy mixed with just water, collagen-boosted, made for recovery and energy
- Tasteless Protein (15g per serve) – dissolves clear, no flavour, no fuss, gentle on new tums
Both 100% natural, NZ-made, with no soy, no maltodextrin, no fillers, no nasties.
No confusion. No gimmicks. Just the clear choice for life after WLS.
💜 Final thoughts
Protein after bariatric surgery isn’t just about numbers — it’s about fuelling recovery, keeping your energy up, and supporting long-term success. With the right foods (and the right shake or scoop in your corner), you’ll smash your protein goals without the stress.