Protein, protein, protein. Whether you are pre-op, post-op or somewhere in between, the protein conversation is never-ending. Your protein intake can be met with a variety of foods, but what most commonly comes to mind are animal sources: chicken, beef, pork, fish, etc. However, you can meet your protein goals through a vegetarian diet if you choose! A vegetarian diet does not include chicken, fish, beef or pork, but does include other animal products such as cheese and eggs. A vegan diet contains no animal proteins or animal products.
Key takeaways
- All essential amino acids can be obtained from a diverse vegetarian diet.
- Adequate protein helps preserve muscle while you lose fat after bariatric surgery.
- Many vegetarian foods provide a good amount of protein per serving – see the table below.
Protein basics
Protein is made up of 20 amino acids, including the 9 essential amino acids. Some of these amino acids are found in lower quantities in vegetarian sources, but all needs can be met through a diverse vegetarian diet. If you followed a vegetarian diet and only ate beans, you would not get all your essential amino acids – luckily, most of us do not eat only one food, so this should not be a problem!1
Why is protein so important? In the simplest terms, protein feeds our muscles. The more muscle mass we have, the more revved up our metabolism is, and the more calories we can burn to lose weight. After bariatric surgery, you might lose weight quite quickly. When this happens, your body wants to pull from muscle, not fat – but you should be striving to lose fat! If you consume enough protein, you can preserve muscle and lose fat; without adequate protein, you will lose muscle, which is not desirable.2
Protein servings
If you need at least 60–80 grams of protein per day and want to follow a vegetarian diet, here are sources of protein and how much protein is in a serving:3
| Food | Protein | Serving |
|---|---|---|
| Celebrate ReBuild Protein + Probiotic Powder (whey protein) | 20 g | per serving |
| Greek yoghurt | 23 g | approx. 245 g (1 cup) |
| Soya milk | 7 g | approx. 120 ml (½ cup) |
| Edamame, shelled | 5 g | approx. 40 g (¼ cup) |
| Tofu | 10 g | approx. 125 g (½ cup) |
| Tempeh | 15 g | approx. 85 g (½ cup) |
| Beans/lentils | 12–15 g | approx. 180 g cooked (1 cup) |
| Nuts | 6 g | approx. 28–35 g (¼ cup) |
| Nut butters | 7 g | 2 tbsp |
| Cheese | 9 g | 28 g |
| Cottage cheese | 14 g | approx. 110 g (½ cup) |
| Eggs | 6 g | per egg |
| Quinoa | 8 g | approx. 185 g cooked (1 cup) |
| Chia seeds | 3 g | 1 tbsp |
| Hemp seeds | 4 g | 1 tbsp |
| Spinach | 5 g | approx. 30 g (1 cup) |
| Broccoli | 3 g | approx. 90 g (1 cup) |
Try following a vegetarian diet one day a week, or start with one dinner a week to give it a test!
Here is a sample day to help you along
| Meal | Foods | Protein |
|---|---|---|
| Breakfast | ReBuild protein shake (20 g) with approx. 30 g spinach (5 g), 1 banana, 1 tbsp chia seeds (3 g) and approx. 240 ml soya milk (7 g) | 35 g |
| Lunch | Approx. 60 g mixed greens (3 g), 1 hard-boiled egg (6 g), tomato, cucumber, onion and other toppings of choice, approx. 90 g cooked quinoa (4 g), dressing of choice | 13 g |
| Snack | Approx. 30 g nuts and an apple | 6 g |
| Dinner | Approx. 90 g broccoli (3 g), approx. 85 g BBQ baked tempeh (15 g), ½ baked potato with 28 g cheese (11 g) | 29 g |
| Daily total | 83 g |
Sources
- Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets – a review. Nutrients. 4 November 2019. www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/
- Proteins. https://dlc.dcccd.edu/biology1-3/proteins
- Whitbread D. Top 10 complete vegetarian protein foods with all the essential amino acids. MyFoodData. 23 September 2020. www.myfooddata.com/articles/complete-vegetarian-protein-foods.php
This article is for general information only and does not replace personal medical advice. Always discuss your situation, blood test results and supplementation with your bariatric team or healthcare provider.