5 Ideas for 21g Protein Meals

We know the rule: WLS Rule #1 Protein First. 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 suggestion 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 20g per meal three times a day. Without falling back to protein bars, shakes or powders I offer 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 is how it 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 StarKist Tuna Salad Sandwich-Ready mixed with 1 hard-cooked egg, 4 baby carrots. Mix tuna salad with chopped egg, serve with baby carrots (avoid high calorie veggie dip - not necessary). Calories 180; 21g Protein, 9g Fat, 4g Carbohydrate. Add seasonal berries or fruit as desired, but make certain to follow the 2B/1B Rhythm (2 Bites Protein/1 Bite Carbohydrate).

2. Turkey Wrap: 2 ounces deli turkey breast slices (low sodium), 1 ounce Swiss cheese, 1 teaspoon mustard, shredded lettuce, chopped tomato. Stack or roll ingredients; serve chilled. Calories 180; 21g Protein, 9g Fat, 7g Carbohydrate. Change this up with any deli meat and cheese 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).

Day 6: Beyond the 5 Day Pouch Test is my new book that has great tips like these for following a high protein diet in order to maximize the effectiveness of our weight loss surgery tool. Learn more.