If you’ve had bariatric surgery, getting enough protein is likely to be an important part of your diet. Protein helps your body recover after surgery and maintain muscle mass as you lose weight.
However, you’ll also be eating much smaller portions. That can make it harder to get enough protein from food alone, particularly during the early stages of recovery. This is where protein shakes can sometimes help. They’re a convenient way to increase your protein intake without eating a large meal.
But protein isn’t the only thing to consider. Some shakes, particularly those containing lots of fruit, fruit juice, syrups, or added sugar, can be high in sugar. After some types of bariatric surgery, consuming too much sugar may trigger dumping syndrome, which can cause symptoms such as nausea, abdominal cramps, diarrhoea, dizziness or a rapid heartbeat.
So, what can you put in your shake? Here are five simple bariatric-friendly protein shakes that focus on protein while keeping added sugars to a minimum.
1. Greek Yoghurt and Vanilla Protein Shake
If you like a simple, creamy shake, this is an easy place to start.
Ingredients:
- 100ml semi-skimmed milk
- 50g plain Greek yoghurt
- 1 tbsp skimmed milk powder
- A few drops of vanilla extract
Blend everything together until completely smooth.
Using plain, unsweetened Greek yogurt rather than a flavoured variety helps you avoid unnecessary added sugars, while the milk, yoghurt and skimmed milk powder all contribute protein.
2.Cinnamon Protein Shake
Cinnamon can add plenty of flavour without the need for syrups or added sugar.
Ingredients:
- 100ml semi-skimmed milk
- 50g plain Greek yoghurt
- 1 tbsp skimmed milk powder
- A small pinch of cinnamon
- A few drops of vanilla extract
Blend until smooth.
It’s a simple combination that gives you flavour without relying on fruit or sweetened ingredients.
3.Chocolate Bariatric Protein Shake
Fancy something chocolatey? You don’t necessarily need chocolate syrup or a high-sugar milkshake to get the flavour.
Ingredients:
- 100ml semi-skimmed milk
- 50g plain Greek yoghurt
- 1 tbsp skimmed milk powder
- ½ tsp unsweetened cocoa powder
Blend the ingredients until completely smooth.
Using unsweetened cocoa powder provides the chocolate flavour without the added sugar found in many chocolate syrups and milkshake mixes.
4. Smooth Peanut Butter Protein Shake
If you enjoy peanut butter, a small amount can add flavour and some additional protein.
Ingredients:
- 100ml semi-skimmed milk
- 50g plain Greek yoghurt
- 1 tbsp skimmed milk powder
- 1 tsp smooth peanut butter
Blend everything until completely smooth.
Peanut butter is calorie-dense, so you only need a small amount. Choose a smooth variety and check the label for products with added sugar.
5.Berry and Greek Yoghurt Protein Shake
Fruit doesn’t necessarily have to be avoided after bariatric surgery, but portion size matters because fruit contains natural sugars.
Ingredients:
- 100 ml semi-skimmed milk
- 50 g plain Greek yogurt
- 1–2 strawberries
- 1 tbsp skimmed milk powder
Blend thoroughly until completely smooth.
Keeping the fruit portion small helps limit the amount of natural sugar in the shake. However, your tolerance and dietary requirements will depend on your procedure and stage of recovery. If you’re still following an earlier post-operative diet, check whether berries and their seeds are suitable before including them.
What Is the Best Protein Shake After Bariatric Surgery?
So, what is the best protein shake after bariatric surgery? There isn’t one option that’s right for everyone.
The best bariatric protein shakes are those that suit your nutritional needs, stage of recovery, and individual tolerance.
If you’re buying ready-made bariatric protein shakes in the UK, don’t rely on the word ‘protein’ on the front of the packaging. Check the nutritional label for the amount of protein, sugar, and calories in each serving.
It’s particularly important to look at sugar content. Some protein drinks, smoothies and shakes can contain more sugar than you might expect. After bariatric surgery, higher-sugar foods and drinks may cause dumping syndrome in some patients.
Protein powders are another option. Whey protein is commonly used in shakes and smoothies as it is easily digested and quickly absorbed. Plant-based protein powders, such as pea or soy protein, may also be an option if you’re lactose intolerant or prefer a plant-based diet.
When Can You Have Protein Shakes After Bariatric Surgery?
Your diet changes gradually after bariatric surgery. You’ll move through different food textures before returning to a more regular diet, although exactly what you can have and when will depend on your post-operative plan.
That means not every shake will be suitable at every stage. A completely smooth milk-based drink, for example, is different from a shake containing fruit or other ingredients.
Whether you’ve had a gastric sleeve, gastric bypass or another type of bariatric surgery, follow the diet plan given to you by your bariatric team.
These bariatric recipes high in protein can give you some ideas, but shakes don’t need to replace everyday food in the long term. As your diet progresses, foods such as eggs, fish, lean meat, dairy products, beans and pulses can all help you get protein from a varied diet.
If you’re considering bariatric surgery, what happens after your operation matters just as much as the procedure itself. At Phoenix Health, you’ll receive ongoing nutritional guidance and long-term aftercare to help you adjust to eating after surgery and support your health as you lose weight.
Explore our bariatric treatment options or get in touch with our team to find out more about treatment and aftercare at Phoenix Health.
Medically Reviewed by Lujain Alhassan, BSc, ANutr
Registered Associate Nutritionist and Bariatric Nutrition
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